I talked to an Indian guy on the plane yesterday and he was cool so here I am giving you advice
Without knowing what you’ve been doing and how it’s structured it’s hard to give actual advice
I’d follow a protocol like this, starting at about 75% 1RM
Note, every week you add 5lbs except week that your amrap is above 6 — shouldn’t be a problem if you’re not lying about 75% and basing that number on a “I wish”
Primary lift
Weeks 1-3 4x3 amrap
Weeks 4-6 4x4 amrap
Weeks 7-9 4x2 amrap
Week 10 5x3
Week 11 3x2
Week 12 2x2
Week 13 1x1
Secondary lift
Week1 - leg press high volume
Week2 - leg press
Week3 - leg press
Week4. - hack squat
Week5 - hack squat
Week6 - hack squat
Week7 - barbell squats 2x5-6 reps heavy ish
Week8 - barbell squats 3-4 sets of 5 to 6
Week9 - barbell squats 4 sets of five
Week 10 - barbell squat vs band 3-4 sets of 5
Week 11 - band again. 3-4 sets of 5 heavier bitch
Week 12 - band again 1-2 sets
Week 13
8-10 hours of sleep, drug yourself I don’t care
Bodyweight gain 5-10lbs (sushi)
This is a standard volume accumulation and mini strength block into a taper, I’ve run it successfully numerous times