July 27 through August 2 | Gym Only

This week is probably my worst week of the year, the week of the Johnson County Fair. I'm in charge of making sure things are going smoothly at the KofC food booth and it was quite taxing this year. I slept all day today and didn't go to practice yesterday (special Saturday practice for EvW 25). 
This week I plan to do some side pressure work and really get my head in the game.

July 28 - Tuesday

Luke came by this evening and wanted to work with me. I'm hoping he will join me a bit more and eventually join us at practice. 

Internal Rotation - Multispinner

Cup - Wrist Wrench

3 x 20 @ 35 lbs

Cable Curls

3 x 15 @ 45 lbs

Extensors

July 30 - Thursday

Internal Rotation - Multispinner

Pronated Backpressure on Table

20 @ 25, 15 @ 35, 10 @ 45, 8 @ 50

Flyes 

3 sets

Elbow Tendon/Ligament Work

40 lbs - 2 rounds

July 20 to 26 | Rest & Table Time

 This past week was rough for some reason. Zero motivation. I went on a couple of walks but didn't lift at all.

Sunday 26th

We got home late from a trip to see family on Saturday, so we were late getting to practice today. There was a pretty large group of guys I hadn't seen at practice before, which is good to see. Not so many big guys this weekend and I was able to keep from overtraining. 

I'm getting more comfortable covering my thumb and adding a little more shoulder commitment on the start. I can feel more control with my index finger higher. One of the pro guys I pulled with said he was having a hard time controlling my pronation, so I think my gym work is paying off on that front. 

This week is going to be rough given how much volunteer work I have going, especially on Saturday night, so I need to be consistent in the gym to make up for it. For August, I plan to be at practice on the 9th and 23rd at minimum.

July 13 - 19 | Gym only

 My July 12 practice session was way too intense and really messed me up for the majority of the week. I have to start controlling my practice time better and gauging it based on the size/strength of my practice opponents.

Tuesday 14th

Just did some light cup and pronation work. My elbows and shoulders were crushed.

Thursday 16th

Pronator Hater
Sets of 20 to 42 lbs

Down Pressure
light sets of 10

Curls
2 x 20 @ 40 lbs

Elbow Rehab

Sunday 19th

Side Pressure (Table)
10s @ 30, 35, 40, 45 lbs

Down Pressure (Pronator w belt)
10s @ 25, 30, 35 lbs

Curls
2 x 20 @ 32 lbs

Extensors

July 6 through 12 | Gym & Table

July 7 - Tuesday - Side Pressure in lieu of table time on the 5th

Side Pressure (Table, WW)
Sets of 10 to 40 lbs

Down Pressure (Pronator w Strap)
Sets of 10 to 35 lbs

Internal Rotation (Multispinner hook)
Sets of 10 to 32 lbs

Curls
4 x 20 @ 32 lbs

Extensors

July 8 - Wednesday

Posting (table)
to 60 lbs x 5 & 70 lbs x 2  -- Need to stay lighter than this and maintain 5+ rep range

Finger Pressure
to 35 lbs for 10 seconds

Pronation Curls
1 set @ 50 lbs

Elbow Rehab
30 lbs

July 9 - Thursday

Internal rotation
2 sets

Wrist Wrench
Sets of 3, last 2 both at 50 lbs

Curls
Sets of 10 @ 50, 55, 60 lbs

JM Press

Chest flyes

July 10 - Friday

Internal rotation

Strap Posting (table)
to 80 lbs x 1

Plank Anti Toproll
2 x 10 seconds @ 40 lbs

Pronation Curls
sets of 8 @ 40, 45, 50 lbs

Elbow Rehab

July 12 - Sunday

Table time at KCAW

Lots of big guys there, so I really got to work. They basically pinned me every round so my muscles are quite sore. Got some technique advice from Bobby Miller that I'm planning to continue to practice and potentially use for the Sept 12 tournament. I've also decided to try capping my thumb, so 2 changes to technique for the next few practices. 

June 29 through July 5 | Gym Time

 I was pretty sore from table practice on Tuesday so I skipped that session.

Wednesday July 1

Internal rotation warmup
2 sets

Pronated Backpressure (table)
3 x 5 @ 50, 45, 45
These were new and I was sore the next couple days. Might be a good alternative to the Devon lift.

Curls
3 sets

Elbow rehab

Thursday July 2

Internal rotation warmup
2 sets

Wrist wrench (table)
3 x 10 @ 40, 42, 42

Pronation curls
3 x 15 @ 25, 30, 30

JM press
3 sets

Friday July 3

Internal rotation warmup
2 sets

Plank anti toproll
4 x 10 @ 40, 40, 40, 40

Table back pressure (low pulley)
4 x 10 @ 35 
these felt light, so upping the weight next time

Curls 
4 x 12 @ 35, 35, 45, 45

Elbow rehab

Table practice was canceled due to Independence Day celebrations.

June 22 through June 28 Gym & Table Time

Went to table time today (6-28) and got some good practice in on both hands. Nothing super technical, mostly just letting smaller guys work. Couple of big/pro guys were there so I got to redline a little bit, but it was all slow pulling. Left elbow felt great. Very glad I have until Sept. to get it back to 100%. 

Wednesday June 24

Skipped Tuesday due to allergies messing with me over the weekend and into Monday.

Internal Rotation
2 sets

Devon Pronation

3 singles @ 80 lbs

Plank Anti Toproll

55, 60, 70
Felt better on my left than my right.

Pronation Curls (Cable)

3 x 15 @ 25, 30, 30 lbs

Side Pressure Rehab

Thursday June 25

Internal Rotation

2 sets

Wrist Wrench

3 x 5 @ 45, 45, 45 lbs

Curls (Cable, Independent handles)

3 x 15 @ 35, 37, 37 lbs

JM Press

3 sets

Extensors
2 sets

Friday June 26

Internal Rotation

2 sets

Plank Anti Toproll (Static)

3 sets @ 65 lbs

Devon Pronation

3 sets @ 85 lbs

Pronation Curls

4 x 15 @ 20, 25, 25, 25 lbs

Side Pressure Rehab

Sunday June 28

Table Time 

June 15 through 21 - Gym and Table Time

Didn't get into the gym until Thursday this week. The straight bar curls are too hard on my left UCL and I was unable to get anything done on my left in practice. No more of those, I will switch to the single handles. 

Thursday June 18

Internal Rotation
3 x 15 @ 20 lbs 

Static Devon Pronation
55, 65, 67 lbs (8 to 10 seconds)

Straight bar cable curls
3 x 15 - 35, 37, 37

Extensors

Friday June 19

Internal Rotation
2 sets

Wrist Wrench
3 x 5 @ 22, 25, 25 lbs

Devon Pronation (singles)
75, 85, 90

Side Pressure Rehab
Slow, 5 to 10 reps, 55 lbs

No time for JM Press.

Sunday June 21

Table Time w Dominic + Bands

Cable Wrist Wrench Side Pressure on Table
55 lbs, several sets

Left UCL was sore and not wanting to cooperate the entire time. Gotta heal it up again I guess.

June 8 thru June 14 Gym Time

 This week I was a lot more consistent in the gym. I'm shooting for more frequency and total volume rather than more intense but less frequent sessions. I bought a cheap luggage scale to figure out how much the trolley/carriage thing on my cable tower weighs, so now all weights are accurate!
My static side pressure is going to be a once a week thing going forward unless I have table time that Sunday. It's too hard on my tendons to justify it more than once a week, but I think it's a good tendon stress in lieu of table time.

Monday June 8

Static Side Pressure - Wrist Wrench (WW)
50, 55, 57, 57

JM Press
4 x 10 weight doesn't matter

Wednesday June 10

Straight Bar Cable Curls
 4 x 12 @ 45 lbs

Hammer Cable Curls
4 x 12 @ 35 lbs

Cable Flyes
3 x 12 @ 35, 40, 40 lbs

Extensors

Friday June 12

Static Anti Toproll with Plank
40, 50, 55, 60, 60 lbs.

Devon Pronation Lift
Sets of 3 @ 60, 75, 75, 75 lbs

UCL rehab
3 x 30 seconds

Extensors

Saturday June 13

Multispinner Internal Rotation - Hook setup for subscapularis
2 x 20 @ 20 lbs.

Wrist Wrench (WW) Cup and Drag
3 x 15 @ 30 lbs

Straight Bar Cable Curls
3 x 20 @ 30, 32, 32 lbs

Static Pronation (Cable)
60, 60, 60

Extensors

Sunday June 14

Cable Pronation with Belt at Elbow Level*
4 x 10 @ 35, 37, 40, 40 lbs

Static Side Pressure w/ Wrist Wrench
60, 65, 67, 70, 70

Multispinner (toproll setup)
2 x 12 @ 25 lbs


*Just looking for another pronation variation to change things up. I like it.