Arms are too important to deload, ever.
military press: worked up to 185 for five easy singles
pullups: one set of bw x 5, but at least I pulled them real high.
deadlift: worked up to 455 for three singles and 405 for two singles – I’ve adjusted my form and am feeling much stronger. Kyle has me pulling more flat-footed and not so much on my heels. I was hunkering over the bar too much and not getting behind the bar. The solution was simple: don’t pull the bar as far into my shins before pulling.
GHR: big box flat + 2×6 for 3×5 – Kyle has adjusted my form on these too and they’re feeling much harder.
oly bar curl, wrist wraps: worked up to 165×5 and 165×6
2 board reverse band, reverse grip bench: 225×6, 315×6, 365×6, 385×6 – I had all the triceps on these and I think I may be stronger on these than I am on the regular bench.
arm wrestler curl: 95×10 or something
SSB BW extensions: bw x 15, 20 I dropped the height on the SSB as far as the rack will go. Superset with:
dips: bw+45 x 7?, bw + 30 x 8
db hammer preacher: 35 x 10, 40x6ish triset with:
arm wrestler curl: 95 x 8-10 RP
incline db curl: 30 x 10, 30 x 12
random wrist extensions: 25 pound
random hex head holds, 35 and 25 for time
oly bar curl, loose form: 50 pound bar x 40 reps reverse and 20 reps regular