9-7-5 Wave - Arms...

Pelican Eccentric Curls - 9-7-5x2 @ BW (5 seconds)*

Decline Diamond Push Ups - 9-7-5x2 (2 seconds) 

Kettlebell Skullcrusher - 35-53-53x2

KB Hammer Curls - 53-53-70x2

Cash Out: 

Max Close Grip Bench @ 75% of Bodyweight - 115lbs - 35 reps (5

rep PR!) 

Max Reps Chin Ups @ 10lb ankle weights - 20 reps 

Static Iso Flex

PM:

Max reps of kettlebell bench press at 140lbs (70s). Got 25 reps. Goal was 30. Felt strong - until I didn’t. That got brutal quickly. I definitely went to failure. 

9-7-5 Wave - Arms...

AM:

Pelican Eccentric Curls - 9-7-5x2 @ BW (5 seconds)*

Close Grip Bench Press - 155-160-165/160-165-170*

*Superset 

Ring Dips - 15–25-35/25-35-45

KB Hammer Curls - 35-53-70x2 

Cash Out: Static Iso Flex

PM:

Two-hand KB Curls - 5x10 @ 35lbs then, 5x5 @ 53lbs

KB Extensions - 5x10 @ 35lbs

Deload- Arms/Shoulders...

A-1 Kettlebell Hammer Curls - 10x5 - 26lbs
A-2 Dips- 10x5
B-1 Cable Lateral Raises - 3x8 @ 30lbs
B-2 Bent-over Cable Lateral Raises - 3x8 @ 20lbs

Cash Out: Elevated Close TRX Push Up - 5x5

German Volume Training - Arms/Shoulders...

A-1 Kettlebell Hammer Curls - 10x10 - 44lbs
A-2 Dips- 10x10 - 15lbs
B-1 Cable Lateral Raises - 3x8 @ 30
B-2 Bent-over Cable Lateral Raises - 3x8 @ 30

Cash Out: Seal Row - 3x8 @ 45lbs

German Volume Training - Arms...

Kettlebell Hammer Curls - 10x10 - 35lbs

Straight Bar Dips - 10x10

Cash Out: Close grip chin ups - 2x10