Originally Posted by Kuytrider
This is a really good opportunity to train without a belt to improve a badly lagging midsection.
Do away with aids (lol) for the time being, anything which will bump your poundages up needs to go. So no wraps or belt, no long rest periods, no psyching up. No shallow squats.
Get some reps in, and really fine tune yourself into your body and figure out the best bar paths for you. This might last a month, and at the end you should be significantly more conditioned and can then look at varying the reps somewhat.
In terms of what exercises, you need
An upper pull
That's it. I'd say Bench, Squat and maybe SLDL should definitely be there. The rest is up for grabs, though as always my preference is barbell overhead and chins. No need for Dips yet.
Always start with Squat, Bench, Dead in that order and then ideally superset your presses and chins to finish. Work fast-ish.
Absolutely NO max reps for a month. No top sets either, learn the lifts. You have a lifetime to max out, LEARN THE LIFTS.