If you care to share more details about your historical background in terms of genetic, the tallest vs the shortest member of your 5 generations, the health history (healthiest vs the sickest and strongest vs weakest), your current best gains vs your worst gains (which is 0 or even shrinkage), we can do a trend analysis for routine approaches.
For now, based on all the collected discussions going in blind, my suggestion is 10 minutes of manual stretches doing light work to warm the tissues, light hanging while keeping the tissues warm, follows by 10 to 30 minutes of manual works with moderate intensity without going into the high intensity for observation, follows by pumping for a whole week or at least two cycles with rest.
The following 2 cycles or a whole week, switch up with moderate routine with touches of higher moderate-high intensities.
And then repeat over with the two interswitching method for just 2 months. Observe, note, observe, note. See how your tissues response to different approaches. If this is favorable, keep at it. If not, we can come up with a shorter attack route through light-moderate and then moderate-high within a short burst cycle in a week period. We can break the body adaptive mode.