PLAN A

Squat + Press • 2x/week

Back Squat (60-80kg)5×5

Upright torso, no grinders

Overhead Press (55-65kg)4×5

Strict, dead stop start

Romanian Deadlift (50-70kg)3×6

Slow eccentric, neutral spine

STOP if bar speed slows or form breaks. Leave 1 rep in reserve.