Speed bench training

Today was my DE bench workout.  The benching went as follows:

Bar x 10

Bar x 10

Bar + mini bands x 3

Bar + mini bands x 3

5 sets 115 + mini bands x 3

4 sets 135 + mini bands x 3

Wow, I actually had a good DE bench workout, ie with explosiveness.  Very nice.  Even more surprising is that I think I'm actually learning how to arch, I swear my range of motion was 2" shorter today than normal.   Hopefully today wasn't a fluke and I'm actually making progress.

Standing tricep cable extensions:

150 ( the whole stack ) x 15  ( holly crap that was easy )

150 + 10# hanging on x 15  

150 + 25# hanging on x 12

150 + 25# hanging on x 10

150 + 25# hanging on x 9

OK those were WAY easier than usuall.  Note to self, learn how to use my triceps more on my bench, I think I have some power that I'm not tapping into.

Standing overhead presses:

Bar + 2 45's hanging on straps (3 feet below bar) x 4 ( too hard after everything else )

Bar + 2 35's hanging on straps x 7

Bar + 2 35's hanging on straps x 8

Bar with 20# + 2 35's hanging on straps x 7

My shoulders are weak.  How can my triceps feel so strong, but my shoulders so weak?

Face pulls, 

130 x 15

140 x 12

150 x 12

150 x 10

Got on the scale, 297#   LOL, Incredible, love it.