But bands and chains excite me

Reverse Band Squat Day
It was an awesome lifting day today, just me, Vince and L, so I got tons of shit done and it felt amazing. L gave me a belt (yay) and it has a lever (my first real belt). It's about 8 inches too long so Vince and I are going to alter it a little.
Rev Band Squat to a Box
(I still don't have a belt, all these were raw)
150x3
240x3
290x3
330x1 (fail) I lost the shit coming off the box, but it felt pretty good. I'll get it next time.





Good Mornings
3x5

Goblet Squats
4x10

Step ups
3x5

Blob Deadlift
4x10   55, 65, 70, 80

Squat Thrusters
3x10  35, 45, 55


Abs
3x10 weighted

Bands and chains are still a hot topic in some circles. More collegiate coaches are incorporating them, more lifters regularly integrate them into cycles and even the occasional punk-ass bench warrior knows what the fuck they are for.
And because they are being used by more people, they are being used by more stupid people. Here's a rough over view of what bands and chains do for you, and how to use them optimally (or just how not to look like a total fucking idiot).

Accommodating Resistance: Increasing resistance as lifters force increases through range of motion.(meaning it gets harder the closer you are to the top of the motion e.g. locking out)

Studies have shown that using bands and chains in strength and conditioning programs even for trained athletes show improvement over conventional training.

Why it's good: It gets your body adjusted to moving and handling heavy weights. Like doing heavy rack pulls to assist with DL or heavy picks or yoke walks to assist with squats.

Why it will never replace a full ROM: You will lose your shit in the hole if this is all you do. If you don't train that range of motion you won't be good at it. (friends don't let friends squat high)

Basic use

1. At the top you should have little or no assist from reverse bands, 
2. With regular bands you should have little resistance in the hole (you can add more resistance as you get more comfortable with them), 
3. Chains should still be touching the ground at the top.
4. Please use them in a mono, set up directly under the bar. It is do-able in a rack, but it takes a little more time to learn to manage. Walking out with bands needs to be practiced, don't get screwed by a rubber band or folded like a cheap suit.
5. Don't do it alone. (Well, you guys that want to end up in the "Natural Selection F'd-up When You Were Born" section, you go ahead, dooooo iiiiiiit.)
6. Make sure they are even on the bar, check, check and check again. Tape them if you need to, get little plates on the inside so they don't move. Whatever it takes, just don't have the buggers getting you off kilter. 
7. Don't get carried away.
8. Move some damn weight.