This is a sample way to get into Dense.
Don't be afraid of going "TOO LIGHT"
Undershooting speeds up the gains in DENSE.
Going too heavy scorches the earth where want to seed new gains.
Intensity
Day 1. Back Squat 10D3 - 70% + Rest Pause Nordics or S/Leg Deadlifts
Day 2. Bench Press 10D3 - 70% + Rest Pause Alternate Chin-Ups to 25
Day 3. Overhead Squat 10D5 - 60%
Day 4. Dips 10D8 (Start at 60%) + Rest Pause Pull-Ups to 50
Day 5. Dense Skill, Stamina, Stretch
Day 6. Back Squat 10D1 - 80% then Rest Pause Nordics or S/Leg Deadlifts
Day 7. Bench Press 10D1 - 80% then Rest Pause Alternate Chin-Ups to 25
Day 8. Overhead Squat 10D8 - 50% then J-Curl 25 reps
Day 9. Dips 10D10 (Start at 50%) + Rest Pause Pull-Ups to 50
Day 10. Dense Skill, Stamina, Stretch
Volume
Day 11. Front Squat 10D3
Day 12. Standing Press 10D3
Day 13. Snatch Technique 10D8
Day 14. Incline Press 10D5
Day 15. Dense Skill, Stamina, Stretch
Day 16. Front Squat 10D5
Day 17. Standing Press 10D5
Day 18. Snatch Technique 10D10
Day 19. Incline Press 10D10
Day 20. Dense Skill, Stamina, Stretch
Win
Day 21. Bench Press 10D1 Record OR Standing Press 10D3-5 Record
Day 22. Back Squat 10D1 Record OR Front Squat 10D3-5 Record
Day 23. Incline Press / Dip Record
Day 24. Overhead / Snatch Record
Day 25. Dense Skill, Stamina, Stretch
What is Dense Strength?