Morning strength trip to Imperial.
Wanted to do some speed work on bench and decided to use bands instead of chains today. Hadn't done bands in a while and was not sure what I was in for. Set it up first with some of the green heavy bands and 135#. First rep hit my chest and was stuck. Couldn't get it up. Bands were way too strong. Was able to get out from underneath it easily because of a little slack in the bands at the bottom but humbling.
Switched to purple bands. Soooo...
10x3 @135# + purple bands doubled over the pegs - setup looked like this http://pic.twitter.com/BVrF1Pb6
(WFS) - was happy with the band set-up. Almost slack at bottom and really tight and heavy at top. Good stabilizing work too.
Super-setted each set of bench with 20 band pull-aparts using two mini-bands
After that went into skull-crushers
5x5 w/ thick ez-bar & 45s on each side
Then did DB shoulder press
Heavy band triceps extension
2x30 push-ups w/ feet on 24" tire
After that I finished with some CFTG and shrugs. Gripping was still a problem after yesterday's work.