What is your end goal? That will help us form where we think you should be headed. Is hits just an off-season program form July-October? Or what? What are your strength numbers right now? What is your experience level with the lifts?
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."