Bullpen Dave's Arm Wrestling/Strength Training Log

Training Training Logs
1

Hello all,
I a former powerlifter and have also competed in a couple strongman events. About four years ago I started competing in Arm Wrestling and have never looked back. I’m currently 44 years old, 6’3 240 pounds. I made a goal to start logging my training again as I haven’t in a few years and this has probably hurt a little. I’m going to try to get back to a more strict approach to my training. I look forward to getting know some of you and share some ideas.

My best Raw competition lifts are:
Squat- 630(wraps, belt)
Bench- 501(wraps)
Deadlift- 705(belt)

My current goals are:

  1. Win #1Overall Left handed ranking in Tennessee. Currently #2 Overall and #1 in the 242 class.
  2. Physique and diet improvement (I’ve never really concentrated much on this, I need to as I get older)
3 Likes
2

A few weeks ago had a not so good performance at a tournament in which I was prepping for months for a challenge match where my competition had to back out the week of. Had a terrible day and felt off mentally and physically the whole day and then the whole next week. Had what I thought was a sinus headache that Friday and went to get a cocktail shot. They tested for Covid first and sure enough I was positive. For the last 3 weeks it’s been really crappy, feeling a little better everyday though. Started back training last night. I kept it real light to get my feet back wet, but I’m definitely feeling a major hangover from the Covid. Feels good to be back though.

Getting ready for my team’s May 22nd tournament.

03/12/2021- Upper body assistance
Warm up: Rotator work prehab, Upper back/Chest circuits

  1. Bench- 185/8 x 3
  2. 1 arm dbell press-60x10/side raises-superset-15’s x 12 supersets x 3
  3. Safety Squat bar curls- 95/8 x 3
  4. Strap Pronators- 35x20 reps each arm, 45x20 reps each arm x 2 sets
  5. Country Crush rolling handle wrist curls with bands- 3x20 each arm
  6. Rice Digs- 2 x 45 seconds, 30 sec. rest
  7. 20 min. walk
1 Like
3

Friday 3/12/2021-
Extra workout-

  1. Barbell complex- 65 pds 10 reps each, 3 sets no rest
    Deads
    Bent over Rows
    Cleans
    Overhead press
    Bwt squats

  2. Circuit- 3 sets 15 each no rest
    Leg Raises with Hip up
    Push ups
    Dbell Curl and Press- 15’s

  3. Lunges-3x8 Supersetted with Rear delt band circuit- 3x15 each palms out, palms down, W’s

  4. GHR- 3x10 supersetted with band wrist work-3 x 40 each(reverse wrist curls, risers)

***conditioning definitely took a hit.

1 Like
4

Looks like there will be some good work here. Im a fan of arm wrestling too. Welcome to the forums man and sorry about the rona

1 Like
5

Appreciate it man!

1 Like
6

Saturday- 3-13-21
AM- Walk 30 min
PM- Table assistance work
Warmup- Upper back circuit,

  1. Country Crush rolling handle wrist curls- 3 x 20 each
  2. Barbell inverse curls- 65/15 x 3 sets
  3. Wrist rollers 50 pd dbell on band- 3x3
  4. Wrist rollers knuckles forward 35 pd dbell on band- 2x3
  5. Strap Pronators with arm on table with 50pd dbell- 3x15 each arm
  6. Kingsman band curls- 3x10 each arm
  7. Push ups- 4x25 with 45 sec rest
  8. Band Scarecrows- 4x25
    Band Wrist Rollers knuckles forward 35pds
    Pronators 50 pds
    Band Wrist Rollers
    Kingsman band curls
1 Like
7

Monday- 3-15-21
Warmup- dynamic lower warmup, pushups-3x25, 15pd dbell flyes-3x15

  1. 15 inch rack pulls, speed work- 335/3 x 4, 425/3 x 1
  2. Stone work- 251 stone, 1x6 thrusts, 1x5 thrusts with static hold
  3. Farmer’s Walks- 120pds each arm-120 ft.x1, 210pds each arm-60ft.x1, 300pds each arm- 60ft.x1, Back down conditioning sets-120 each arm x 120 ft. x 3
  4. Conditioning- sprint with the 45pds 120 ft.- 4 sprints
2 Likes
8

Those videos were pretty awesome man

1 Like
9

Thanks man, I appreciate it

1 Like
10

Hopefully I can catch up to that formers walk…that is some amazing strength

1 Like
11

Thanks man! That was the one strongman event I’ve always felt strong with. I have always felt if I could pick it up, I can hold on to it.

12

3-16-21- Extra Work
Push-ups- 4 x25, Rear delt circuit, Light hand and wrist- pronators, rice digs
30 min walk

3-17-21- Upper Work-
Warm-up

  1. Safety Squat bar curls- 95pds 4x6
  2. Bench Press- 225pds- 4x10
  3. One Arm Fat Dumbell OHPress- 85pds- 3x10
  4. Rear Delt Circuit- 3 sets 12 each
  5. Wrist Rollers with band 60pds- 2x2
  6. Wrist Rollers knuckles forward with band 35pds- 2x3
  7. 4 x 25 Push-ups
  8. Finisher with 15 pd dbells- sets of 7,8,9 reps- pull thrus, curl and press, front squats, jump squats
1 Like
13

3-20-21- extra work conditioning- push-ups, mountain climbers, groiners, jumping jacks circuit. Jump ropes in between spotting my son’s working sets. 25 min walk

3-21-21- Armwrestling practice- still have some lingering tendonitis in my right arm that keeps my rising and cupping pressure at bay. Got in some good work with my left. Getting ready for my Challenge match on May 22nd. I will be pulling a big Superheavy from Louisiana right and left and going to pull the tourney at 242.

3-22-21- Heavy lower-

  1. Rack pulls- 4x3 at 15" and 425 pds, worked on acceleration
  2. Sandbags over shoulders- 150pds, 4 x6
  3. Sandbag Carries- 150/200 60 ft each x 3 sets
  4. GHRs- 3 x10

Just got my sandbags, look like they will be a great training tool!

1 Like
14

3-23-21
30 min walk

3-24-21-

  1. Sandbags over shoulders- 150pds, 3 x 6 each
  2. Pushups- 4 x 25
  3. band pull aparts- 100 total
  4. Ab wheel/leg lift superset- 3 x 12 each
  5. Rice digs
  6. Country crush rolling handle wrist curls
  7. 25 min walk

3-26-21-

  1. Bench Press- warmup, 225/12, 275/8, 315/6
  2. One arm OHP- 60pd dbell- 2 x20
  3. Bent over Rows fat handle dbell- 3 x 8 at 95pds
  4. Country Crush wrist curls, Pronators- light weight for reps
  5. Finisher- 40pd sandbag circuit- 3 x 10 (no rest) deadlifts, bent over rows, hang cleans, OHP’s, Squats

3-28-21

  1. 40pd Sandbag Circuit- deadlifts, bent over rows, hang cleans, OHP’s, Squats-drop sandbag-20 push ups, 50 jump ropes (3 x 10 no rest)
  2. Circuit- 3 sets- 20 push ups, 15 each band rear delts- palms down, palms facing, W’s, Side Raises- 15 pd dbells- 3 x 12
  3. 30 min walk
1 Like
15

3-29-21- Lower/Strongman

  1. 15” Rack Pulls- worked up to easy set of 585 x 3
  2. Sandbag over shoulders-150x8x2 sets, 200x6x 1 set,
  3. Sandbag carries - 150x120ft x 1, 200x120ftx 1
  4. Sandbag carries 60ft with 60ft sprint back- 200 x 4
  5. Glute ham raises ham raises- 3x10
  6. Stone thrusts-1x10

3-30-21- Conditioning-

  1. 4 sets straight through-Jump ropes(100), Leg lifts(15), Pushups(20), Band pull aparts(20), Country Crush wrist curls with 45pds(12 each- slow negative)
  2. Light Hammer curls- Left arm- 50pds x 12 x 3 sets/ Right arm- 25pds x 15 x 3 sets (tendonitis still) supersetted these with pronators with 35pds and wrist on table for sets of 20 each
1 Like
16

My Supermatch with Superheavy Christian Moore out of Louisiana is coming up fast, here is the flyer for the tournament. He is much bigger than me, also very fast for a big guy, I’ve gotta be on point!

image
image1440×1091 415 KB

1 Like
17

4-1-2021- Heavy Upper-

  1. Bench with 60 pd chains at top- 225/3, 275/3, 295/3, 315/3
  2. One arm dbell OHP- 60 pds, 2 x 20
  3. Fat dbell One arm Rows- 95 pds, 3 x10 each
  4. Pronators- Left arm- 50pds x 20 reps x 3 sets, Right arm- 25pds x 20 reps x 3 sets
  5. Wrist Curls Country Crush handle- 45pds- 3 x12 (slow negatives)
  • no conditioning had to get to my Son’s event

4-2-2021- Conditioning-

  1. Sandbag Circuit 40pds- 10 reps each- deads, cleans, rows, ohp’s, squats, drop bag- pushups x 20, climbers x 20, jump ropes x 50- 3 sets straight thru
  2. 25 min walk

4-3-2021- upper body assistance
warmup- shoulder prehad

  1. Plate raise/side raise Sset- 45 plate/15 dbells- 4 x12
  2. Chest Flyes/Scarecrows- 4 x 12 each
  3. Concentration Curls- left arm- 50pds- 4 x 8, right arm- substituted hammers-25 pds-4 x 15
  4. bicep iso hold with fat grips, hold for 3 seconds-- left arm, 50pds- 3 x 8, right arm, no left
  5. Band wrist rollers- 3 x 35 knuckles forward,3 x 40 regular
  6. Pronators- arm on table- left 50pds x 20 x 3 sets, right- 35pds x 20 x 3 sets
  7. Country crush wrist curls- 55pds, 3 x 10 slow negatives
  • 25 min walk
  • right arm tendonitis pain mainly just effects my rising strength

4-5-2021- Heavy Lower-

  1. Speed deads- 335 w/ 60 pds chains at top- 4 x 3 reps, 45 sec rest
  2. Farmer’s walks/ Sandbag carries- 210pds each/200pds, 60 ft., 5 sets
  3. GHRs- 3 x 12
  4. Lunges- 40 pd sandbag, 3 x 8
1 Like