I contributed 5%, then 10%, then 11-15% in 1% increments per year, then as much as 20% of my salary for the final 2 years, all during the time period 1988-2007. My salary grew from $29K in 1988 to almost $80K in 2007.
My "match" from my employer was always 5%.
I consistently invested it at 60/40 AA using low cost funds avaiable through the federal TSP 401(k) plan.
I won't tell you what the final dollar figure was
, but it was enough to accelerate the timing so that I was able to FIRE with at age 48 instead of taking the early out at age 50.