download bandwidth bar setting
 

Tools-options-downloads-download bandwidth.

Usually I get 400k/sec downloads at 100%
I set the bar to 95% or so and I only get speeds of about 45k/sec.

Yes, unfortunately 95% actually reduces the download speed to a set speed, not 95% of your overall internet speed capability. I think 43.3 KB/s or similar is the next step down from unlimited speed when the speed setting is Broadband.

Once upon a time a couple years ago, LW had several speed type options, now limited to broadband & dial up.