Originally Posted by Darkhorse

Few things you can start incorperating for speed days now that you're used to them.

Try doing some light workups at least once or twice a month. Normally, the most popular way of doing it is to do 6-8 sets of 3's (regular speed bench), then end with doing a few singles leading up to around 80% of your 1 RM. So if your max bench is 295, it would look something like this:

50% Speed Bench - 150 lbs for 6-8 sets of 3 (45 seconds between sets)

185 x 1
200 x 1
215 x 1
235 x 1 (80%)

You'll actually find this will get put up very fast because of how you primed your CNS with all the speed sets beforehand.