5 sets
15 light reps
12 heavier reps
10 reps with 3 second slow count on the way up and 3 second slow count on way down
8 heavier reps with 3 second slow count on the way up and 3 second slow count on way down
8 heavy reps (no slow count)

Note: Increase weight each set if possible, pay attention to the slow count tempos, rest 90 seconds between sets.