Strength: Push Press 5x3 @ 80–85% Rest 90 sec between sets Accessory: 3 rounds: 10 DB lateral raises, 10 DB front raises, 12 strict DB press

Strength: Sumo Deadlift 4x6 @ 80% Tempo down (2-sec eccentric SLOW AND CONTROLLED on the way down) Accessory: 3 rounds: 10 bent-over rows...

Strength: Back Squat 5x5 @ 80–85% Rest 90 sec between sets. Accessory: 3 rounds: 10 banded hamstring curls, 30-sec wall sit (45 sec rest)