Yeah, once you get back into them it will be fine. I want to work on speed too…for the past few years I haven’t really done much other than lift (just a little hockey) and I gained about 30 lbs…so this spring I am going to start to run sprints. That way I can get in better shape and work on my calves at the same time.
I would agree a benching mid to high 200’s is pretty solid for someone who only weighs in the 160 range. Let me guess you are a short fucker.