Look into Russian complex sets (that's what we call em in Germany) This has increased my bench by 80 pounds (still way low at 225) but I started benching 2 years ago and I was forever stuck at 145 before I got on the PL train three months ago. It took me four weeks to 225 but I got to eager and stuck with it too long. So I'm still with 225 but soon I'll be higher. I'm aiming at 330 by the end of the year. (natural)
Try 3 weeks of the russian stuff. (basically you do speed and max effort work in one training session alternating 5 reps really fast 40% - 60% and 1rm. (You can get your 1 rm alot of times during one session with the speed work inbetween it works!)
Rest between sets is 4-6min (yes the 5 reps are considered a set) and total sets of each: working up from 5 during your first session to about 8 (10 if you don't get overtrained easily)). You train bench twice a week on that program. It is o.k. to do other lifts bit I would recommend not to include more than one heavy day a week alternating SQ and DL.
One week thereafter you do five workouts on cesecutive days at 6 sets and about 30%,50%,70%,50%,70% (1rm) with 1 1rm lift on the 70% days, then another three weeks and include rotator cuff /Cuban rotation e.g.) work if you don't already. That should get you to 400+.
Please Scroll Down to See Forums Below 
