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

[Armbender]

This Journal will help me track my Arm-Wrestling training and also upcoming competitions along with answers to any questions related to them both.

To start, here is my background.

I am from Halifax, Nova Scotia, Canada. I have been training with weights at the gym for 10 years and training for Arm Wrestling professionally for 9 years.

Arm-Wrestling in my opinion will always be wrapped around the stereotype of the whole bar scene Arm-Wrestler / Trucker. It’s a shame but I think the movie Over the Top has given a negative aspect of our sport to the public. I felt that way when I started. I thought it was nothing but strength. I was so wrong it wasn’t funny. This is a very technically, physically and mentally strenuous sport. It’s hard to know what to say to the new people getting into the sport that will not deter them from competing again. My first year of competition was met with many losses. I believe I won my first circuit tournament in the middle of my second year. Now I am one of the most dominating lightweights in Canada. I am a firm believer that “in order to win, you must first learn how to lose”. You have to take your beatings in this sport and keep coming out.

My first real competition was the North American Championships in Ontario Canada. I wasn’t sure what to expect but I knew the competition would be pretty strong. I didn’t need to diet, as my walking around weight was 128lbs. I was competing in the 132lb weight class so I wanted to be as heavy as possible. That early in my Arm Wrestling career, I wasn’t sure how to get prepared for tournaments so I really just walked into it. As long as I made weight I was happy. Now after attending the Worlds and many National competitions, I have a little more knowledge on preparing. As an example, when I was preparing for the World Championships in South Africa, my diet was very strict within 4 months of the competition because my weight was 136lbs and I was trying to compete in the 121lb weight category. I would study videos on the European Arm-Wrestlers, as I knew they would be the more dominant in the lighter classes. My weight training was changed every week to ensure my strength was at its peak during the timeframe of the tournament. During our practices, we would develop our technique based on the European pullers as well, as they have very unique styles. All of this led me to a fourth place finish with a win against Ukraine who took the Bronze Medal.

My current titles are as follows;

8 Canadian National Titles (2 @121lbs, 5 @ 132lbs, and 1 @ 143lbs)
6 Provincial Titles (5 @150lbs, 1 @165lbs)
2 Atlantic Canadian Titles (Both @150lbs)
2 Ultimate Arm-Wrestling Championships (Both @ 165lbs)
4th Place finish at the World Championships @ 121lbs
Strong Hand Hold Champion @ a time of 1min28sec.

Video with some of my best matches
YouTube - Will Sarty

[Armbender]

Upcoming Tournement

October 3rd I will be defending my Championship belt for the 3rd time against the #1 Contender.

The weight class for the event is 165lb's

My Official weight is 131lb's right now with my opponent weighing 172lb's

Current Supplements

USPlabs Super Cissus Rx
USPlabs Prime
USPlabs PowerFULL
USPlabs Jack3d
Gaspari Nutrition Myofusion

[Armbender]

Everything you need to know about the sport of Arm-Wrestling

Arm-Wrestling FAQ - Bodybuilding.com Forums

[Casey@USPlabs]

I cannot wait to see some of your training schedules. This is going to be awesome!

[Armbender]

GRIP ROUTINE
Grip training is a very important aspect of my training. I have my own unique hand and wrist workout, which I have tried to develop over the years to see what works best for my body type. In Arm-Wrestling, I believe that your hand and wrist must be equally strong in order to use them to your advantage. I have to balance these during my workouts

Grip & Forearm Training is one of my favourite Workouts...You have to be careful and really listen to your body though as the muscles and tendons involved are extremely small and can be over trained very easily; These two workouts have been extremely successful over the past couple years
__________________________________________________ ___________________

Workout #1
Side Levers (3" thick PVC Pipe with weight fitted at 1 side) or a sledgehammer
3 Sets 12 Reps

Front Levers
3 Sets 12 Reps

Plate Wrist Curls (Try using 2 plates flush side out for the width)
3 Sets 10-12 Reps

Reverse Curls (Thumbs out)
Side Hammers (Thumbs out)
Front Hammers
Standing barbell wrist curls behind back
Reverse Wrist Curls
^^^3 Sets 6-8 Reps^^^
__________________________________________________ _________________

Workout #2
(1 1/4" thick Rope, 10' long, hooked to a pulley at lowest level with you seated on the floor, 10' back from the pulley) Work the rope in slowly and back slowly raising and lowering the stack of weights...never letting the weights touch...

Rope Pulls elbows out, hand over hand, palms down
Rope Pulls elbows touching, palms facing each other
Rope Pulls elbows out, hand over hand, palms up
5 Sets x 5 Reps

Plate Pinch (Use Min 3 plates for the width)
Max time for 4 Sets

Plate Toss
DB Toss (Silver DB's standing on end)
^^^Super Set these two running 4 sets 15 reps each hand^^^

Rope Pull-Ups or Towel Push-ups

3 Sets 10 Reps
__________________________________________________ _______________________________

Every so often I will throw in Captain of Crush Grippers, maybe once every 10 days..

Slow and controlled Reps.. You are not trying to get 100 reps from any grippers...this will result in an injury...
__________________________________________________ _____________________

You can effectively hit the forearms by training hands and wrist also. I find that is the only way to strengthen and grow the entire forearm...Ensure to only train hand and wrist once every 4 days to begin with until you can handle it or you will find yourself over training...I directly and indirectly train my forearms everyday...Using ropes is an ideal way of tackling all of these areas with great results especially your grip strength

[Armbender]

Back & Bi's

Barbell Deadlifts
225lbx10, 225lbx6, 225lbx6, 225lbx6

T-Bar Rows
75lbx12, 85lbx10, 85lbx10, 85lbx8

DB Side Hammers
35lbx12, 40lbx10, 45lbx8, 45lbx8

EZ Bar Curls
65lbx12, 85lbx8, 85lbx8, 95lbx6

Seated DB Curls
30lbx8, 30lbx8, 35lbx8, 35lbx6

Felt decent throughout the workout. Pumps were awesome. A little pain in my right elbow after the T-Bar Rows but it died off after awhile....

Pre/Workout

Prime x 3
Super Cissus Rx x 2
PowerFULL x 3
Jack3d x 1

Post/Workout

MyoFusion x 1

[Armbender]

FOREARMS

EZ Bar Reverse Curls (3 seconds up, 3 seconds down)
65lbx12, 75lbx8, 85lbx6, 65lbx6

Standing Barbell Wrist Curls behind back (3 second hold at top of rep)
110lbx12, 110lbx12, 110lbx10, 110lbx10

DB Side Hammers
45lbx8, 50lbx8, 60lbx5, 60lbx5

Standing DB Wrist Curls at side
55lbx12, 55lbx12, 55lbx12, 60lbx10

Plate Wrist Curls (1x10lb plate + 1x5lb plate smooth sides out)
12, 12, 12, 12

Plate Pinch (3x10lb plates smooth sides out for max time)
45sec, 40sec, 40sec, 35sec

DB Toss (20lb DB on side tossed in each hand)
12, 12, 12, 12

Plate Toss (35lb plate tossed to each hand)
10, 10, 10, 10

Forearms were pumped tonight!..Felt really good doing the plate wrist curls also. They really concentrate on a specific area of my wrist which I have been noticing a weak spot in at the ArmWrestling table...Hopefully this will help...

[Armbender]

Unfortunately I had to take a few days off due to a busy school and work schedule..I will be back at the practice table tonight...

Updated event card

Will Sarty defends Championship belt against #1 contender RIGHT handed - 165lb's

Will Sarty defends #1 contender spot vs Darren Taylor LEFT handed - 165lb's

[Casey@USPlabs]

Originally Posted by Armbender

Updated event card

Will Sarty defends Championship belt against #1 contender RIGHT handed - 165lb's

Will Sarty defends #1 contender spot vs Darren Taylor LEFT handed - 165lb's

I love it.... DESTROY these guys bro...

[Armbender]

Originally Posted by Casey@USPlabs

I love it.... DESTROY these guys bro...

Thats my plan!...I feel great so far....