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Research the Westside style split and periodization, like>>182491said.
As far as your bench press goes, power-wise it's really not a chest movement. Work your triceps more, MUCH more, with heavy close-grip bench presses and overhead presses, as well as weighted dips.
Also look into the powerlifting bench press position, which changes it from a long-ROM chest exercise, to a tricep and shoulder dominant strength movement.
The point of periodization, though, is working up in percentages. Learn it well.
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