Phase 0 — shoulder ramp. Loads at 60%, 3 × 10, stop 4 reps short. No barbell bench, overhead press, dips or lateral raises above shoulder height. Legs and back at full intensity.
Weigh 3× a week, first thing. Judge the weekly average, never a single day.
Chest ÷ waist is the number that matters. Below 1.20 the chest is the limiting factor; a built lifter sits at 1.25–1.35.
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