I've been doing bandbell benches ala Louie Simmons to rehab my shoulders. I use a regular bar with kettlebells hanging from doubled-up bands. Any recommendations on set/rep protocols for this excercise or how to set up the bands and kettlebells more effectively? I don't have the actual bamboo bar that Louie sells, so I wonder if I'm getting similar benefit from a regular stiff bar. It's a real struggle to stabilize and bench when I have three bells hanging from each side.
I typically see 2 sets of 25 or higher with 1-2 kettlebells and the bands doubled over. Personally I wouldn't go heavy on this unless you have a good dental plan.
With these I find my 1RM is ridiculously low relative to reps, just keep it high and get the blood flow going.