Today was just a very stereotypical speed bench day, nine sets of triples with 315 lbs. I use very short rest periods during this session. I'm trying to push myself into a fatigued state to be able to address some weakness.
By doing this, I have discovered my shoulders and lats lag, so that's how I attack my accessories.
I won't bore you with all the rep by rep bullshit, but the basic rundown is this:
Shoulders, depending on if I'm feeling like an unoiled tinman or not; I'll do two or three exercises fairly heavy for 8-10 reps.
If I'm feeling trashed, I'll go light and get in around 100 reps, usually 4 x 25.
I always finish my shoulder portion with seated rear delt flys; These are done at anywhere from 130 - 160 pounds for four sets of 25, sometimes I jury-rig a band to make it a little more interesting.
Tri's, I've been going straight into the SSB JM press, 315 pounds for three sets of 10.
Then, it's all single arm work after that, and for these as well my tinman rule applies.
I feel like I have to mention this, sadly-- speed day should be about SPEED, I know what a concept. If shit is moving slow, lower the weight, fuck yer ego--it's an accessory.