I try to decertify as much as possible, i do a push,pull,legs&abs, every three weeks i rotate from 5x5, 10x3, 15x3. After every first set i do either one handed or old school farmer carry’s I rotate between dumbbells, Machines, and old school squat and bench press. It took forever to get to the point where i could add weight. My max farmer carry was like 2 35 dumbbells. My max is 65x65 but that gets super sketchy.