A few years ago I prepped for a bench contest. I concentrated mainly on flat BB benches and inclines twice a wk. And also concentrated on tricep exercises to augument chest. Very little else and I was 100% natural.
I'm sure everyone has their own opinion. The biggest obstacle to overcome for me was to bench more like a power lifter. Chest up, ass down, shoulders drawn and tight, feet way in, elbows in more towards body. Also concentrate on holding/touching the weight on chest for 2-3 seconds and exploding up as quick and hard as possible. I also did only 2-3 reps per each set.
It seems like you might be doing a little bit too much volume. Also you know the crossovers are mainly for bringing out defination, I'd throw in another heavy triceps.
I did a lot of research/reading because I didn't know anything before I decided to do the contest.
I went from a medium heavy (for me) of 225x8, up to 315 for two reps with a 2 sec pause in about 4-5 weeks.
If you've been a BB, you probably know most of this. If you want to get serious, you might invest in a Bench Shirt. I feel like my bench would have been over 350 with one on. Of course, then ya gotta learn the correct way to bench with and fit the shirt.
BTW, I was about 45 when I did it and I loved pushing up that weight.
Sorry I can't post a schedule like you wanted, but hopefully my .02 will give you some insights.
Not to come down on this site, but you might want to try coast-coastbodybuilding.com for excellent forums for anything and everything.
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