I think the most simple answer is that your taking a 1rm wayy to much.
Not sure what templete you followed, but here is one I used for the bench and it worked really well for me. I didn’t even take a true 1rm on the bench until 8 weeks was over. Hope this helps, good luck.
Week One
Day 2 (max effort bench day)
Board Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
Lying Barbell Triceps Extensions: 6 sets of 10 reps
Pushdowns: 3 sets of 10 reps
One Arm Press: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM. Use three different grips, 45 to 60 seconds rest between sets
Lying Dumbbell Triceps Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps
Week two
Day 2 (max effort bench day)
Board Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
Lying Barbell Triceps Extensions: 6 sets of 10 reps
Pushdowns: 3 sets of 10 reps
One Arm Press: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets
Lying Dumbbell Triceps Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps
Week three
Day 2 (max effort bench day)
Board Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
Lying Barbell Triceps Extensions: 6 sets of 10 reps
Pushdowns: 3 sets of 10 reps
One Arm Press: 3 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets
Lying Dumbbell Triceps Extensions: 4 sets of 8 reps
Dumbbell Side Raises: 3 sets of 10 reps
Bent Over Dumbbell Side Raises: 3 sets of 10 reps
Week four
Day 2 (max effort bench day)
Floor Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10 reps
Seated Dumbbell Cleans: 4 sets of 8 reps
Straight Leg Raises: 5 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 sec rest between sets
Close Grip Bench Press: work up to 2 sets of 3 reps
One Arm Dumbbell Extensions: 3 sets of 10 reps
Front Plate Raises: 3 sets of 10 reps
Week five
Day 2 (max effort bench day)
Floor Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10 reps
Seated Dumbbell Cleans: 4 sets of 8 reps
Straight Leg Raises: 5 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets. Note: After your sets, work up to a heavy single. This isn’t a maximum attempt so don’t miss the lift.
Close Grip Bench Press: work up to 2 sets of 3 reps
One Arm Dumbbell Extensions: 3 sets of 10 reps
Front Plate Raises: 3 sets of 10 reps
Week 6
Day 2 (max effort bench day)
Floor Press: Warm up doing sets of three reps until you feel you can no longer perform three reps. At this point drop the reps to one and continue working up to a one-rep max.
JM Press: work up to 2 sets of 3 reps
Incline Dumbbell Press: 2 sets of 10 reps
Seated Dumbbell Cleans: 4 sets of 8 reps
Straight Leg Raises: 5 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets
Close Grip Bench Press: work up to 2 sets of 3 reps
One Arm Dumbbell Extensions: 3 sets of 10 reps
Front Plate Raises: 3 sets of 10 reps
Week 7
Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (average rest period = 5 minutes)
Seated Dumbbell Shoulder Press: 5 sets of 10 reps
Incline Barbell Triceps Extensions: 5 sets of 6 reps
Face Pulls: 5 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets. Note: After your sets, work up to a heavy double. Again, this isn’t a maximum lift so don’t miss the attempts.
Dumbbell Triceps Extensions: 4 sets of 6 reps
Reverse Grip Pushdowns: 3 sets of 15 reps
Front/Side/Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pulldown Abs: 5 sets of 10 reps
Week 8
Day 2 (max effort bench day)
Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)
Seated Dumbbell Shoulder Press: 5 sets of 10 reps
Incline Barbell Triceps Extensions: 5 sets of 6 reps
Face Pulls: 5 sets of 15 reps
Day 4 (dynamic effort bench day)
Bench Press: 10 sets of 3 reps with 60% of 1RM, use three different grips, 45 to 60 seconds rest between sets
Dumbbell Triceps Extensions: 4 sets of 6 reps
Reverse Grip Pushdowns: 3 sets of 15 reps
Front/Side/Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)
Pulldown Abs: 5 sets of 10 reps
Week 9: Work up to new 1RM