after watching a Vincent D interview on EFS I'm having a better understanding of why speed benching days never worked for me before but could potentially now... I wasn't ever using LIGHT enough weight! TWO, I never understood wether or not the accessory work was supposed to be heavy or light and the whole day was just a "recovery" type day.

I also had a question on the actual benching. Is it all about just how fast you move the bar PERIOD or could you actually incorporate a pause (adjustable tempo) into your pressing and just focus on bar speed off the chest! I think form and technique could be compromised on my benching with overall speed. Doable or unless i'm comfortable with three presses in three seconds don't even bother?
travis..vinny...and all you other west siders..what you think?