Hybrid Training. Week 10. Heavy Upper

BW - 226

Warm-up -
Rope Pushdowns - X15
Rope Stiff-arm Pushdowns - X10

Bench -
up to 187.5X5, 5
then 147.5X12, 8

CG, Reverse Cambered Bar -
165X5
175X5
185X5
195X5
205X5
215X5

WG, Pulldowns -
Straight Weight X10, 8
Drop-Set X8, 6, 5, 6

DB Rows -
80sX10, 10
Drop-Set - 70sX10, 60sX5, 50sX5

Kind of a long session, but I just seemed to have the energy for it.

Sets of 5 on bench were a bit heavier than I expected.  I've got one more heavy session before I taper lifting a bit for my 5K.  We'll see how heavy triples feel next week.

Brought back the reverse cambered bar to see how they would feel for some extra triceps volume.  The trick here, with such a short stroke, seems to be making sure the elbows don't flare as you start to overload.  Keep it in the triceps.  I'll try 'em out again next week.

Shoulders felt too achy to want to do chin-ups, so I went with pulldowns so I could get more reps in.  Decided to go to DB rows even though they've been "light" day work.