Interesting. I was starting to think you guys were saying PMT is not very effective. Now, I understand its not that PMT is not effective, its that I have to consider training specificity. That is, I can get really strong on a 5 board press but thats almost 100% triceps and near 0% chest. So, when I remove a board or two, I will have to deal with my weak chest.
I've noticed this problem with rack pulls as well. when starting from around 2 inches above the knee, I could get really strong in that range of motion. But, when I lowered the pins to knee height I realized that doing it so far above the knee isn't specific enough to the deadlift so it doesn't train the movement pattern the same as if I was at the knee or below.
That said, I think I'm going to stick with PMT using a 3 board. Each weak I will remove a board and then test my standard flat bench press. Still might use a 5 board for triceps every now and then.
Regarding speed benching, I've never done it, but I'm considering working them into my routine. I have a volume day (usually lighter weight, more reps) and intensity max effort day. I'm thinking board press will be an accessory exercise on my intensity days, and I might speed bench on my volume days. Does that sound reasonable?