I've gotten smarter about the way I program my accessory work... About damn time.
The way my program has been run for the last few years had most of my focus on main work, then some generic accessories after, usually the same exercises and rep ranges week after week.
It wasn't until it was pointed out to me a few months ago that I really stepped back and looked at it. While I had gotten stronger on squats and deads without really worrying about it, my bench has been at a bit of a standstill for the last two years, and it's about time I start doing everything I possibly can to improve it.
The plan for now is to keep my main work the same for bench- higher volume. Following a very linear plan until about 10 weeks out, reps high, push weight a bit every week. For my accessory work, I'm doing three week waves of dumbbell pressing, starting at three weeks from a higher incline, three weeks at a lower incline, then three weeks flat. Pretty basic, but I'm already seeing some progress. Today was a DB press PR for me, pressing the 80 pounders for the first time ever. The second change I'm making is to increase the weight used on my more 'functional' accessory exercises (Pull ups, dips, pushups) every week. I used to just do them, kinda half assed and go for reps. Now I'm getting some volume in with added load. I'm making sure I'm not grinding or hurting myself, but still pushing myself.
Main Bench Barx10 95x10 135x8 155x8 175x8x2 175x12
Dumbbell Flat Bench 70x8 75x8 80x2x6
Weighted pull ups 15lbsx6x5
Deficit Push Ups BWx4x10 (Didn't push weight on these since I was pooped from DB press)
Cable tricep ext 4x12
Face pulls 4x12
