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Your workout seems a bit too upper body centric. You do some lunges, which is good, but do you could probably do more leg/lower back work. You can always put the par on the floor and do some light dead lifts, or squat with whatever weight you feel comfortable with.
You might be surprised, but a lot of big benchers claim that squats helped them get big numbers on their bench. The theory is you get a bigger testosterone/hormone response from the bigger, more full body lifts.
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bill hicks - "I don't mean to sound bitter, cold, or cruel, but I am, so that's how it comes out."
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