check out some videos and their forums about optimizing for vr first, there are lots of settings that can make a huge difference. It was a 40FPS difference for me.
Then I would confirm if it is your GPU that is the bottleneck or if it's your CPU or RAM. I have a Ryzen 5 5600X (roughly same as I5 11600K), 32Gb RAM and a Radeon 5700xt (roughly between a 2070 and 2070 super) with a HP Reverb G2. My old rig was an i5 8600K and 16gb of ram, same gpu, and upgrading made a huge difference. My GPU is definitely my bottleneck right now but it runs well, so for me it's not worth paying inflated prices for a new one. If I can even find one.