Week 1

Wave 1 — Reconnection to Load

Return-to-training ramp, run at full historical exercise/set volume from day one — capped by RPE ceiling and tempo, not by suppressed sets, because tendon lags muscle in the return window. Builds movement competence Weeks 1-3, closing with a planned deload in Week 4.

Week 1: Only 3 days this week?

The 3-day week — do it instead of the full week above, never in addition.