Ive already had great progress doing density singles. Feel stronger faster bigger with the muscles feeling “harder”. I had a few questions regarding denisty work for singles and putting it together.
1- do you do anything such as weighted carries after the density layer?
2- do you feel that high pulls should be done at a higher percentage/more reps as I am able to do them rather quickly compared to the other lifts.
3- do you think the following plan sounds good
Weeks 1 to 4
Day 1 - deficit trap bar dl
Day 2 - slight Incline bench from pins (1-2" off chest)
Day 3 - high pull from blocks, 3-4 sets of barbell row 6-8 reps.
Day 4 - slight decline press from pins
Day5 - high pull from blocks, 3-4 set of chin ups
Day 6- push press
Weeks 5 to 8
Day 1 - trap bar dl
Day 2 - slight Incline bench regular
Day 3 - high pull from blocks, 3-4 sets of barbell row 6-8 reps.
Day 4 - slight decline press regular
Day5 - high pull from blocks, 3-4 set of chin ups
Day 6- military press from pins chin height
Weeks 9 to 12
Day 1 - deficit trap bar dl with chains
Day 2 - slight Incline bench with chains
Day 3 - high pull from blocks, 3-4 sets of barbell row 6-8 reps. *
Day 4 - slight decline press with chains
Day5 - high pull from blocks, 3-4 set of chin ups *
Day 6- military from pins eye/forehead height
*Maybe switch to clean grip high pulls to change it up? Also a different type of row/pullup?
Also should I change maybe the style of the density every 4 weeks maybe going slightly heavier (30 reps at 80%, 25 at 85%, 20 at 85%/10 at 80%)
Also do you recommend switching exercises completely after the 12 weeks for 2 weeks then returning to the beginning?
4- what do you think of bench press from pins with chains?
Thank you CT!