5 sets
Set 1 12 light reps with 2 second slow count on descend
Set 2 10 heavier reps with 3 second slow count on descend
Set 3 8 heavier reps with 3 second slow count on descend
Set 4 8 heavier reps with 3 second slow count
Set 5 6 Heavier reps no slow count use regular tempo (these should feel somewhat heavy but doable), immediately follow with a 15 second hold of barbell overhead in full strict press extension

Note: Increase barbell weight each set, go heavier than your usual if possible, we want to progressively increase the weight we are using to continue to shock the body and cause transformation. Keep your core tight while pushing up to avoid excessive arching of the back. Pay attention to the slow counts and the hold with barbell overhead on the last set. Rest 2 minutes between sets.