Double progression. Hit the top of the rep range across all working sets, then add the smallest available load next session (≈2.5–5 lb DB / one cable pin). On pull-ups, when you clear the top of the range clean, add load or harden the variation rather than chasing reps — keep it a power stimulus for the muscle-up transition.
Lateral raise: lean-in for continuous tension into the contracted range — scapula depressed, no shrug, 12–20. Incline DB press: high incline, supinated grip, elbows slightly out, partial reps stopping short of lockout to keep the delts and upper chest loaded with the triceps out of it.
Leg power (new). The explosive step-up (Mon) and low box jump (Fri) are the actual fix for losing stair speed — they retrain rate of force development in the high-threshold Type II units, which fade first with age. Treat them as quality, not volume: maximal intent every rep, full recovery, and end the set the moment drive speed or jump height drops — fatigued reps train the wrong thing. Both sit second in the session, while the legs are still fresh (the pulls ahead of them don't touch the legs). To hold the 60-min cap, fill the long power rests with that day's press or arm sets — uppers won't blunt leg power. Always step down off the box; never jump down — that's the patellofemoral-sparing rule.
Calf (new, 3×/wk). Explosive Monday (pogo, straight knee) for speed, heavy Wednesday and Friday with a deep bottom stretch for size. Covers both the gastroc's lost push-off power and its mass, and the full-stretch loading doubles as length work for the tightness.