I've only recently done much speed work with bench and I do like it, but honestly I think it's a lot better to drop the regular speed day and just do all your warmup reps on your bench days as explosive as you can. Really, do all your reps explosively. The heavy ones won't move all that fast, but being explosive all the time will translate into a stronger bench pretty efficiently.
I am Anton Zdravko Martin!
Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5 while healthy and fit
"Hack away at anything which isn't essential. Do what you love, and do it often." Fazc.
"Everything competes for recovery so more assistance is not always the best idea." miked96
"Squat:15 sets of 3 with 150Kg
Deadlift:15 sets of 3 with 150Kg
It's not rocket science. Big Swede"