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
