Using bench as a specific example, i found success implementing it after my ME day. Typically, i would bench heavy on monday, and do speed work on thursday.
As for the speed work i used on the bench, i would always keep the weight on the bar below 60% of my 1RM, and usually end up at about 60% of my 1RM. As a side note, my 1RM was at 315, so i would do speed work with 185 at the most. This is about 58%. As i increased my 1RM, i typically stayed at 185, and the % would get lower when compared to my 1RM.
My rep schemes were 8 sets of 3 reps. When i did this, although it was speed work, i focused on staying in control of the bar through the eccentric portion, so my negative was not ‘Fast’. The reason why is because for me particularly, if i tried to do the whole rep quickly, my technique would not be consistent. So i tried to duplicate my decent and touch portion to how i would always bench, but the moment i touched, i tried to move the weight with as much force as possible.
This practice was important as i started implementing bands. My favorite bands to use for speed bench are the average ones. With the bands looped on, controlling your negative became that much more important because if you went fast through the whole movement, you could almost eliminate the tension of the bands on the eccentric portion. I liked the feel of learning how to resist the tension on the way down. It helped me learn my grove and focus on blasting off when i touched.
To push this, my partner and i timed our rest periods. Instead of adding weight week to week, we shortened rest times. From 30 seconds down to 10. As the rest times got shorter we stopped switching between and just had one person go through all 8 of their sets, then the next person went. This was challenging.
We also messed with weight, rest times, and bands. For 4 week cycles we would run lighter bar weight with more band tension (average bands plus light bands). Or more weight with less or even no bands. Or very light bar weight (50%) and no bands for very short rest periods.
We also implemented low board (single board) presses on speed days. I really enjoyed this, as i could bang the board to keep bar speed high and keep my shoulders fresh (my shoulders are beat up).
I would look to combine certain speed days with the work you are doing on your ME day. Reverse band pressing with supra maximal weight on ME day combines nicely with very light bar weight (50%) and no bands for short rest periods. Heavy floor presses combines nicely with heavier bar weight (55-60%) and extra band tension. Regular ME bench combines nicely with single board banded speed (55%) days.
Squat and DL speed days are similar in the percentage, and are really nice to combine with bands. On Squats, i like to do bands from both angles to either use lighter weight with band tension, or heavier weight with reverse bands to focus on driving out of the hole. Deadlifts i like micro-mini bands for speed work, and low rack pulls at less weight with shorter break periods.
With Squat and deads, it would depend on your programming over the entire cycle to determine where to place these moves, as i have found i like to place one of the speed days with the other moves ME day, and even doing both moves speed days in the same workout. It just depends on what your week looks like and where you want to focus.