its not that there is anything wrong with them, they help strengthen the back too and add mass which is valuable in making yourself stable on the bench. the reason i stressed horizontal was that i think its better for your overall back and shoulder health to do horizontal, but incorporate both, but id say always at least 70% horiz.
and now you know there are much better moves
good God man. alright well from now on, i want you to incorporate ab work into your warm up. 6 sets of ab work, 5-12 reps. every workout. and more if you think you can(and the work will be quality) there is no reason besides a severe muscular strength difference that you cant do GM's. so work on ab strength
well if your bench is absolutely slower than shit(but only AFTER THE FIRST 4 INCHES IS IT SLOW) then do it. otherwise i think you will benefit from the reps. these will help to build starting strength with a high percentage of your 1RM. i think i big problem with speed bench is that because you have to use such a low weight to get the desired results from it, it becomes:
A. a great way to fuck up your elbows because of the high velocity
B. has little carryover speedwise to larger weights, because you just psychologically will not let yourself lower the weight as fast with 90% as you would with 50%.
its not that its shitty in of itself, but there are better, safer moves. like dumbell bench.
if you cant handle the volume that you showed/i fixed whatever, you should not be doing westside yet. just do some 5x5 shit until you can. otherwise it shouldnt really be a problem. i mean the last 2-3 workouts of that third week you may feel rundown, but that is what the deload is for.
i still have a reaaally hard time believing that you lack the lower back flexibility to do gm's. seriously, if you cant do them, get your ass on the mat and STRETCH. dont just accept it. every muthafucker ive trained can do them the first time. and yeah i get the idea, you are good at DL's and you want to show people that instead of a shitty squat/bench, but get over it. if you wanna have fun go grab billy blanks tai-bo shit.
yeah man, i know what you're saying. and don't think the final word on this. fuck im not that smart when it comes to this shit, ive just learned from as many sources as i can, like big-martin here, dave and louie over at elitefts, and just everybody/thing i can. thats what you got to do to man. just read as much as you can, watch as many videos as you can, and most importantly of all, get your ass in the weightroom and fuck shit up. none of this is gonna mean crap if you walk out 315 out of the rack and you just say"oh my this is heavy" you gotta think "fuck this push it back" or the like.
you get the idea.