First question first: Your head will not explode. But if you need to exhale and regain your breath, that is fine. As long as you refill your breath fully and maintain tightness before you BEGIN your third rep. This carries over to whatever amount reps you are doing. Do not begin the concentric without being 100% tight.
Other than that, the top half of your post sounds good. Continue in that direction and you will start seeing technical improvements that WILL carry over once you move back to singles.
I am not going to negatively critique your program. I do not advocate recommending something different just for the sake of change, or because I would do something different. What I will do is recommend you look up and read two people who have articles on this site that have influenced me (and my shoulder health) dramatically. In the search box at the top of this page, look up Joe DeFranco and Jim Wendler. Read everything they have written, especially focusing on shoulder health. DeFranco recommends training your front (push) like a power lifter and your back like a bodybuilder. Jim believes in a similar concept, but using pull ups to get the reps in your pull moves at that 2:1 or 3:1 ratio. The key difference in their lifting philosophies is the overhead press. DeFranco advocates totally removing it from your program, while Jim believes it is a keystone of any solid lifting program. Personally, I tore my rotator cuff and labrum and had to have surgery to repair it. Overhead pressing creates a lot of pain in my shoulder, so I do not do that move. But that is a personal decision I have learned through training. If you look at how they build their programs, they utilize and push and pull in movements in the same workout, and incorporate a lot of reps via pulls throughout the week. This was the a-ha moment I had in breaking barriers. Not having a designated, full scale back day but instead having many back days throughout the week. Christian Thibideau does a good job on this site explaining why push muscles need to be trained ‘explosively’ while pull muscles need to be put under stress through increased time under tension.
As for the final part of your post: Every day I have a horizontal push, I would follow that with a horizontal pull. You can be creative with this, and pull heavy on your light push day or pull heavy on your heavy push day. This gives you freedom to alternate exercises and add interest to your program. I would not add an extra day to pull. It seems your lifting schedule is pretty full. I also do not use any Olympic lifts, so I cannot have an opinion how these movements have an effect on anything. As I said before, I am not going to blow-up your program, but to offer my opinion, here are a couple comments I would make:
-do not alternate your grip on speed day (yet). Just use the grip you traditionally bench with. As you get your technique locked in and your confidence up, then you progress towards different grip positions.
Chest supported rows: I would increase the amount of reps to 12-15, and only do 4 sets, focusing on the contraction at the peak of the movement where you are most similar to the bottom of the ROM in the bench.
DB Power cleans and Neck Curls are at your discretion, though I personally like finishing with DeFranco?s ?Shoulder Shocker? presented in the article on this site.
Max Effort: Find a program and run it all the way through. Most programs will not advocate working to heavy a single more than once every 4-8 weeks. There is a reason for that.
Pull ups: You should be doing way more pull-ups. Try to get 50 in on both press days, however you can. Wendler has a good advice on this.
Face pulls ? another move I would recommend on both press days.
Band pull aparts ? Micro-mini band, 4 sets of 25 every day you lift. I do these M-F at work. Do them with different grips at different angles.
You mentioned Kroc Rows at 5x5, which is not a Kroc Row. A Kroc Row is 1 set of 20+ reps with the heaviest DB you can use. It is a max rep movement, but I do recommend these highly. I have also commented on another thread about these where I talk about them in greater detail.
So in summation, I would say on your DE day I would add facepulls, pull-ups, and increase my rows to about 50 reps. On your ME day, I would add pull-ups, keep doing facepulls, and add a barbell row, T-Bar Row, or a seated cable row, and do a weight that puts you at about 4 set of 12-15 reps. Depending on how long these workouts take, on the shorter day I would add Kroc Rows.
Besides this, I would recommend your diet is on point, but with this level of work and you training for sport, you need to have a substantial caloric intake. When in doubt; eat. And then eat some more. The most straight-forward way to pack on strength is to pack on size. Get big by getting big.
Hope this helps.
Thanks for another great response, following your reccomendation I altered my routine to this
DE bench (Monday)
Speed bench : 9x3
Chest Supported Rows: 4x12-15
Seated DB Press with a pause 3x8
Pullups: 5x10 Bodyweight
DeFranco’s shoulder shocker: 4x20 / Neck Curls: 4x10
ME Bench (Thursday)
ME Movement: 3RM
Back Off sets: 3x3 at a sub maximal weight
Pullups: 5x6 weighted
Seated Cable Rows with a wide grip bar: 4x12-15 supersetted with Face Pulls: 4x15-20
Tricep Extensions: 3x10-15 supersetted with Hammer Curls: 3x 10-15
Also adding band pull aparts everyday for 100 total reps
After completing my max effort day last week I had some doms in my lats and upperback from all this volume, I feel bigger already lol. Im also reading the louie simmons Westside Barbell book of methods and a have been reading articles by Jim Wendler on his blog and going through the ‘Ask Joe’ section on Joe Defranco’s website. Thanks for all this help man I feel you have really set me in the right direction.