I've come up with some new ideas. On Speed days I have to make sure to limit my weights. If I find I'm not taxed enough I'll just add some more sets. I've also changed some of the exercises.
Warm Up - 5 minutes Stationary Bike.
Speed Bench Press - 10 sets/3 reps/195lbs.
Pressing Movement - Inclined Dumbbell Press - 3 sets/8 reps/85lbs.
Triceps - OH Dumbbell Ext - 3 sets/8 reps/45lbs.
Lat Work - Pull Up Negatives - 4 sets/6 reps/my big butt.
Biceps - Barbell Curls - 4 sets/8 reps/95lbs.
Light Shoulder Work - 3 sets/10 reps/25lbs.
Seems like a long work out but it only took about 1.5 hrs. I feel much better than just recently. Tomorrow I'll be doing speed squats.