I've been doing some tweaking to my speed bench. Before I was just kind of going through the motions of benching as fast as I can. What I need to be doing is flexing HARD while taking my short breaks similar to my lower body speed days. I kept the bar weight at 185 against mini bands with about 20-30 second breaks with 8 sets of 3.
Warm Up
Tricep Push Downs 2x20
Lat Pulldowns 2x20
A. Speed Bench
Bar Weight x 15
135x8
165x5
185x3x8
B. Flat Bench Dumbbells
85lbs 5x15
C. Pec Deck
4x12 w/ 4 second eccentric
D. Weighted Pull Ups
35lb Plate 5x5
E. Cable Row
5x15
F1. Machine Lateral Raise
4x20
F2. Machine Rear Delt
4x20
G1. Triangle Push Downs Heavy
4x12, 10, 8, 6, AMRAP
G2. Hanging Leg Raises
4x10