stick to basic exercises with free weights such as squat, deadlift, bench, push press, rows....
after a good warmup, do only a few working sets, keep the reps in the 4-8 range.
be consistent but also know when to take a week off to recover.
incorporate prehab exercises in your workout, light to no weight, up to 30 reps.
eat, eat, eat.
this may be unorthodox, but i stick to the same exercises year round, most of my workouts are similar, if you want to be good at a given lift, you need to practice it over and over, ad nauseam. definitely throw in some supplementary exercises but do not make them the main event of your workout.
Can't squat at my gym...no squat rack or smith machine...
change gyms