I forgot to mention my program is 8 weeks progressive 12,10, 8, 6, 5, 4, 3, 2 reps 1st week 12 reps and 8th week 2 reps. I do this only for bench, squat, deadlift and military press.
On the 4th week i add some extra assistance monday dumbbell bp 3x10, wednesday leg press or leg extension 3x10 and friday dumbbell shoulder press 3x10 to balance out the volume drop in the end.
Now im considering something like monday with strength back workouts like barbell row 5x5, pulldown or pullup 5x5 + assistance rear deltoid row, external rotation
Friday would be volume pullup or pulldown 3x10, cable row 3x10, + assistance rear deltoid row and external rotation
Would this be ok or im overdoing the change
its something like pull/push 1.5-2:1 if you dont count rear deltoid row
Actually did today military press 2x8, pulldown 3x10, rear deltoid row 3x10, cable row 3x10, Curl 3x10 and Ext rot 3x10. Felt a bit long but i guess thats just me and my friends making unnessecery chat in gym
Friday has been a light day so thats why i have only 1 press movement there to make sure i recover properly to mondays chest workout while on diet :)
Even while i was eating huge amounts my chest, deltoids barely recovered if i had 2 hard chest days
Maybe drop 1 set out of pulldown and row