I tried doing professor X type workouts (actually tried to get that method right for 7 years). I would work up to a hard set on 2-3 chest exercises, say bench, incline dumbells and crossovers, then resting a week and my bench stayed in the 200-225 range whenever I tested it during that 7 year period.
I went to 3 times/week, light, medium, heavy and within 6 months benched 285.
Didn't do much for 3 years. Came back, was back at 285 in a couple months-that was 4 years ago.
Then I started using Westside, hit 310 in a year
Went to 3 x/week, hit 325 in a year.
At that point I went to doing 5 x 3 at 255 and adding 5 pounds every 2-3 days until I got to 5 x 3 at 300 and maxed 345.
Held there for a little about a year as I had surgery (unrelated) and was just trying to not lose too much.
Then I used doubled bands for a 6 week cycle and hit 365.
Now I am in a short cycle of doubled bands for 10 heavy sets and SHOULD be at 385 about now.
The thing I want to reveal is that the move from 225 to probably 385 this week took me 7 years, and going from 285-385 took me 4 years which was the time when I truly started training consistently and never stopped (except for surgery). That sounds like very slow progress, but the last 65 pounds, although accumulated over about a 30 month period, all came in 5 short cycles which TOTALED only 22 weeks of training-less that half a year. The rest of the time I was just spinning my wheels when I could have been resetting for the next cycle.
Now I firmly believe in benching VERY hard and frequently for a short cycle-3-6 weeks. Benching 2-3 times a week for MANY heavy sets of 2-5 reps. Cycling doubled band tension, hitting a new max, and then doing BARE MAINTENANCE for the next 3-6 weeks while I focus on other goals.
ALSO, with doubled bands I do not do specific lockout work any more. I am unracking more in weight and bands than I would probably be locking out.
ALSO, my idea of assistance exercises has changed.
The #1 assistance exercise for me is a heavy external rotation exercise: Face pulls with ext. rotation, seated dumbell cleans with elbows at the side (not in front) or cuban raises.
2 is reverse band rows.
That's about it. Those two, combined with doubled bands for multiple heavy sets of 2-5 reps 2-3 times/week, and work on improving your set-up on every heavy set.