I've always focused more on higher reps with moderate weight. For the last couple of weeks I have been doing the following workout. I stay on the flat bench for about 2 hours a couple times a week.
Warm up - bar
warm up - 135x15
warm up - 185 x 8
warm up - 225x5
This puts me under the bar 12 sets counting warmups
Then I start back over working out with 3/4" chains on the bar
I feel like I'm getting stronger in doing this. Being able to still push 350 on flat bench on the 12th set isn't too bad. I just started using the chains as well. I really like the chain workout. It has helped my mid to lockout on my bench. I recommend this to those who havent' tried it.
What do you guys think about my routine. I'm training for the WV NASA meet at the end of October. I am hoping to get to a raw 405 bench by then. I'm going to bust my arse to get there. I currently weigh 223 lbs, so I can't drop anymore BW or I'll go down to the next class which is under 222 I believe.
Bench Raw 560 Equipped 725 single ply
That's too much work. If you do that more than once a week it's way too much. Even once is too much. Read "bench Like A Stripper" by Jim Wendler on Elitefts.com and look at vdizenzo's training log. All the answers are there.