USPlabs Athlete Will Sarty (ARMBENDER) - Arm-Wrestling Journal

[Armbender]

Arms and Forearms

Preacher EZ Bar Partial Curls
115lbx12, 115lbx12, 120lbx9, 135lbx7 (NEW PR!)

Preacher DB Partial Hammer Curls
40lbx15, 45lbx12, 50lbx12, 50lbx8

Rope pulls Palms Down elbows out
57lbx5, 65lbx5, 67lbx5, 67lbx5

Rope Pulls Palms Up elbows out
105lbx3, 105lbx3, 115lbx3

1-Arm Chin-up Holds
2 Sets - 20 secs each arm

Standing Rolling Thunder Wrist Curls
47lbx15, 47lbx15, 47lbx12, 47lbx12

Close Grip Pull-up Partials
18, 18, 15

1-Arm Lat Pulldown Holds (Avg. 15-20 sec)
97lb, 97lb, 97lb

1-Arm Plate Toss (35lbs)
2 Sets 12 reps

Felt great except a little pain in my right elbow. Weight is steady right now at 135lbs...

[strongman-nick]

Originally Posted by Armbender

Arms and Forearms

Preacher EZ Bar Partial Curls
115lbx12, 115lbx12, 120lbx9, 135lbx7 (NEW PR!)

Preacher DB Partial Hammer Curls
40lbx15, 45lbx12, 50lbx12, 50lbx8

Rope pulls Palms Down elbows out
57lbx5, 65lbx5, 67lbx5, 67lbx5

Rope Pulls Palms Up elbows out
105lbx3, 105lbx3, 115lbx3

1-Arm Chin-up Holds
2 Sets - 20 secs each arm

Standing Rolling Thunder Wrist Curls
47lbx15, 47lbx15, 47lbx12, 47lbx12

Close Grip Pull-up Partials
18, 18, 15

1-Arm Lat Pulldown Holds (Avg. 15-20 sec)
97lb, 97lb, 97lb

1-Arm Plate Toss (35lbs)
2 Sets 12 reps

Felt great except a little pain in my right elbow. Weight is steady right now at 135lbs...

I like the rolling thunder work. Its pretty ill to see what type of training you do for competition. I need to work on my grip strength so I ll get some ideas on your training log.

[Armbender]

Originally Posted by strongman-nick

I like the rolling thunder work. Its pretty ill to see what type of training you do for competition. I need to work on my grip strength so I ll get some ideas on your training log.

thanks...if you need any help, just let me know...some of the strong man training is probibly pretty sick too..

[Armbender]

Great ArmWrestling Practice last night

Worked on a few different things. Differences between loose grip and firm grip on the set-up and whether it benifits a hook or toproll move more. My stamina was pretty decent throughout the night.

Most stayed with the top roll all night and work on really hard hits when I'm stopped in the winning position.

Thursday will be only the hook. I really wanna develop this for the Worlds

[Armbender]

Another great practice. Worked on gaining an advantage from the losing position. Mostly hooking. Also letting someone hit before the "go" and then I would recover. I like to work on the wrse case situation so I am ready for anything.

[Armbender]

Hand Wrist & Forearms

Side Lever Lifts (Havent done these in awhile!)
2.5lbs x 15, 5lbx12, 5lbx10, 5lbx10 (NEW PR!!)

Plate Pinch for Best Time
3x10lb plates - 35secs
3x10lb & 1x5lb plates - 15secs
3x10lb & 1x5lb plates - 10secs
3x10lb plates - 20secs

Front Lever Lift Holds for best time (keeping wrist as high and staright as possible)
2.5lb x 10secs
2.5lb x 10secs
2.5lb x 10secs

Plate Wrist Curls (2X10lb plates flush side out, finger spread wide)
12, 12, 10, 10

1-Arm Chin-up Holds
20secs, 15secs, 10secs

Rolling Thunder Standing Wrist Curls (Super Set with behind back bar wrist curls)
45lbx10, 45lbx10, 45lbx8

Behind Back Bar Wrist Curls (Superset with Rolling Thunder Standing Wrist Curls)
100lbx15, 110lbx10, 100lbx15

Seated Bar Reverse Wrist Curls
20lbx12, 20lbx10, 20lbx10

Forearms were REALLY pumped today. Felt really good to do the side levers again. Elbow only felt a little discomfort during rolling thunders. Lower forearms are developing nicely...

[Armbender]

Great ArmWrestling Practice tonight.

Only had one person there tonight, and he is only right handed, so, I had a good right hand workout. lol. Worked on my weakness in a hook. For some reason Im having problems generating side pressure in a lower hook, or drag hook. We powerpulled at the end to dry and develop some torque in that area.

[Armbender]

Awesome Arm-Wrestling practice. Mainly hooked again tonight. Still working on my side pressure in a hook. Did a lot of power-pulling after we were done to burn my arms out. Feel so solid lately

[Armbender]

ArmWrestling Practice was a little different last night. We have our annual ranking tournement this weekend so we didnt want to shock our tendons too much.

Arm-Wrestling (Suicides)
pretty much 50-60% pressure from each person, moving from winning to losing position at a slow rate, building upto a fast rate never pinning the opponent just getting the motion and the pressure. We did this for 60 seconds each arm in a top-roll then switch to a hook. We completed 3 sets of each

My arms were so exhausted from this I could barely drive home. Great for stamina and also a great wau to realize what pressures to use form your fingers to defend against a top-roll and a hook.

[Armbender]

Tournement tomorrow!...

Weight class competing in - 187lbs
Current weight - 131lbs

FORMAT
Triple elimination
Seated competition so the #1 ranked pulls the last ranked in every category...

This is a REALLY fun tournement. Placing top 10 in this weight class is awesome...

My goal is Top 5 for each arm...