Tuesday April 28 - Reps

 I was only a little sore from Sunday's rep session, so I thought I'd mix up the exercises a bit and go again. This time I ran supersets. Plan for Thursday is static holds.

Reps - Sets of 10

Superset 1:

Pronation curls (pin)
4 x 20 lbs

JM Press
4 x 30 lbs

Superset 2:

Reverse wrist curls
4 sets

Multispinner (toproll)
15 lbs, 3 x 20 lbs

Weekend of April 24-26

Friday the 24th

Static Holds - 8 to 10 seconds

Anti-toproll w Board 
3 x 45, 1 x 47lbs

Wristwrench Side pressure 
Right: 2 x 45, 1 x 47lbs
Left: 45, 35, 40lbs

Pronation w Belt 
Right: 35, 45, 45, 45lbs
Left: 35, 40, 40, 40

Press (Supinated)
Right: 25, 25, 30, 35, 40lbs
Left: 20, 25, 30, 35, 35lbs

Sunday the 26th

Reps - Sets of 10

90* Bicep Curls
4 x 40lbs

Pronation Curs w Pin
4 x 20lbs

Wristwrench Curls
4 x 20lbs

JM Press
20, 3 x 25

No time to get over to KC for table time this weekend. We have a plan to meet in Lawrence on May 5. Honestly, I hope to get to KC to pull on the 3rd and just watch and help the new guys on the 5th as our tournament is on the 17th. Either way, I'm feeling good and looking forward to competing again on the right arm.

First 3 Weeks of April 2026

Very busy on Sundays this month so far, so we didn't get much table time in. I'm working on building a small group to practice here at the house or in Lawrence. Since we have a short timeline before the tournament on May 16th, I plan to show up at the Sunday Missouri practices the next two weeks. 

I've been able to get into the basement for gym time here and there but didn't keep track of much of it. I've been using grippers throughout the day the past couple weeks and my arms and hands have been feeling great. 

New plan for gym lifts is pretty simple: I'll have 1 workout for static strength, 1 for hypertrophy, and 1 for blood flow. I will train all armwrestling vectors for each workout, as appropriate. The plan will be to basically go by feel. I won't do static strength 2 days in a row, and if my joints are feeling crappy, I'll just stick to bloodflow. Static strength lifts will be held for an 8 count. If I hold the weight for a 12 count, I will move up 2.5 pounds. Hypertrophy days will work within an 8 to 12 rep range and blood flow will be 20+. I'm not going to track weights for hypertrophy or blood flow days.

April 16
Today I did a "pull" workout with Lana and incorporated some static plank holds for time to see how they go.

Cable Hammer Curls, Face Pulls, Cable Curls, Reverse Flyes
Plank Holds - 37, 42 (10 sec), 45 (8 sec)

April 23
Hyptertrophy (sets of 10)

Wrist wrench 4 sets
Supination (cable) 3 sets
Hammer curls (cable) 4 sets
Pronation (cable) 4 sets

Supination | Cup | Table Time | March 26-29 2026

March 26
 Belt Supination - 3 x 12
JM Press - 4 x 10 @ 20 
Multispinner (Sup) - 4 x 10 - 10, 15, 15, 15
Bicep Curls (45* Cable) - 3 x 10 - 15

March 27
Wood Plank Static Hold - 4 x 30 sec - 20 lbs
Multispinner (Pro) - 4 x 5 - 15 lbs
Drag Cup (Wrist wrench) 3 x 5 - 20, 30, 30 (too much weight)

March 29
Very light table time. Left UCL is still not up to the job. Right brachialis and brachioradialis were both on fire.

Back Pressure | Pronation

 I combined my normal back pressure day with my pronation day. I was just too tired on Wednesday (yesterday) to lift. Still plan to get some blood flow work in tomorrow and my heavy cup workout on Saturday.

Back pressure from floor - 5 x 5 @ 57.5 | 47.5
Rope hammer curl - 4 x 20 @ 20
D-handle drag - 4 x 5 @ 40

Pronation from floor - 5 x 5 @ 55 | 45
Belt pronation thru wrist - 3 x 20 @ 20
Side pressure WW - 3 x 5 @ 20

Ramping Back Up

 I spent about 15 minutes in the gym today doing some light curls, tricep pressdowns, face pulls, wrist wrench, and some static holds for side pressure and finger containment. I'm working to get my 2nd table back to my house and into the basement where I can use it with the cable tower. If I can get that set up to my liking, I will be using workouts from the Klymb app. If not, I will be using something similar to what I had planned for the last tournament. 

Fallen Heroes X - Saturday March 2026

We all had a great time at our third tournament. Shawn and Ryan put on a great show at Echo in Pleasant Hill. Claire and Dominic both worked hard on the table and I'm looking forward to training with them over the next 8 weeks for our next tournament. Both earned medals on both hands.

I had a hard time getting my head in the game during the SHW matches. There was a lot going on, but I should have worked harder to get my head right and I'm going to work on that for the next tournament in mid May. In the BMF class I really showed up. I remembered to watch the head ref and I hooked my leg on the leg of the table like I normally do. For some reason, I wasn't doing those things in the SHW class. I managed 3 wins in the BMF class which got me 2nd place. I lost twice to the winner. Both times he put me into a hook and I really didn't know how to respond. He was clearly stronger than me in his lane but I think I could have put up a better fight if I'd supinated. 

So we look forward to the MO Money Classic at Dirty Harry's Bar and Grill on Saturday May 16th. I want to put some more effort into designing a program for Claire. I don't want to cross the line into real weight lifting but I think there's more she could be doing that is in line with bodyweight exercise and general climbing around. Dominic just needs to be more consistent and have an actual program. No reason to waste all that testosterone he's got going at his age. I missed probably half my workouts, which is a shame. On the other hand, if I'm consistent this time around, I have more room to grow. 

I haven't pinned down a lifting program yet, but I plan to have something put together before Tuesday evening (24th) so I can get started.


https://www.youtube.com/watch?v=c5lyRU-Fy_o 

Table Time

 March 1st Dominic and I pulled with some local guys. I was able to get a video of several of both our pulls. I made sure I wasn't doing too much and I'm feeling good on Tuesday afternoon as I write this. I plan to lift as originally scheduled this week. I'm pulling again for fun on Thursday afternoon, so I'm going to be sure I'm fresh enough for that.