From the workouts I see below, you are not doing enough sets. I don't know what type of activity, if any, you are training for but I'll say this. I'm not a name dropper, but a guy that has helped me tremendously, and I work out with occassionally, and lives in my neighborhood recently finished 7th in the world for his weight class. (Natural body building). The amount of sets we do blow that out. I'll start with say flat bench db, 20 reps, very lt weight here, just to get blood where it needs to be, warm up. 15, 12, 10, 2(acclimation set, heavy here), 8, 8, 8, 8. The last four is the work set. The last two reps you should need help, especially on the last two sets. Then, something like decline d.b.'s, superset w/ incline fly's. The thing w/ declines is to make sure you are pushing weights towards your belly button. Really contract at the top, hold it for a second. If you have to drop weight to achieve this, do so. Same goes for flat db too. On barbell bench, make sure your scapula is together, shoulder blades pinched in, chest out. Biggest most repetitive mistake I see in the gym are guys benching and pushing the weight back, towards them, waning pressure away from subject muscles and into delts. It feels like you're going straight up, but you're not. The sensation needs to be toward the belly button. Watch for this, you'll see. Let us know how this works. I tried 10 sets of 10 reps the other saturday(German Volume Training). That was grueling. I only used 135 lbs too(my one rep max is 325 clean). Even that light of weight gets very heavy, and quick. Try that too.