a little about me
im 21 190ibs at 6ft
i have been lifting for over two years now, my 1rm bench went from 90ibs in 2011 and in july this year it went to 240 and its now december and i have had no progress so far raising the bar
my gym partner has a year on me and he does about 255 2-4 times
i really wanna one up him by the time summer comes around

does anyone have a good solid bench press ruitine they can show me ?
as for nutrition i eat every day about 200g of protien and usually over 300g of carbs