So this day last week was a 9x3 typical speed day, today I'm shifting my focus on handling heavier weights.
My year's training with the lilliebridges I picked up an exercise we used to do on our "other bench" day.
We would lower the weight to our chest slowly- like a 5-second descent and explode back up- we'd do this for 5 reps and 3 sets
I used 275, having not done these in such a long time I was wrecked.
followed these with tons of tris, bi's and back.