Sam - when you bench, do this:
Bench the bar with two 5 lbs weights on the side. 100 times. You can “stop” in the middle to rest, but you can’t put the bar down. Do it as fast as you can while keeping control and correct form.
I used to be all about big weight and gaining mass, but when I tried to do just the bar for 100 times, I near cried around 75 reps lol.
Continue that with all your other workouts - low weight, high reps.
I usually do workouts that work the same group of muscles out.
Chest, shoulders, tris, forearms.
Back, Biceps, foreames (I do forearms everytime i work out)
I throw a neck workout once every so often.