Dips.
A metric fuckton of dips is what I did. Using cluster training as a base with some volume to back it up.
Dips yo
Max(ish) BW+105x1, 10-20lbs left in the tank. Slow but not a ginder.
Singles BW+75x1x15. Controlled negative. Explosive concentric. Done in about 12min rest as needed.
BW+30 x4x8. This is how many sets it took before I couldn't get 8 reps. ~20-30s rest.
BWx12,11,10,9,8,7. ~20s rest.
Total volume: 105 reps. Couple more counting warmups.
Accessory:
Lateral band raise 1xamap multiple lengths
BW tricep extensions x20,10, had to stop right tri is not ok with this.
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