I'm going to guess he's going to say Starting Strength. And I'd agree.

Starting strength plus thirty sets of back imo.

With how crazy my schedule is going to be I wouldn't be opposed and would leave time to do other activities like boxing/self-defense classes.

1/13/18
161.8 lbs

- Was a rough week finishing up defensive tactics, finally over. Final exam was facing 3 instructors at once and being able to survive, constantly being tackled and punched it was def the most challenging class I've taken including police academy. Police do not do this type of training b/c they have their guns to use which i think is absolutely absurd. That's on the police commission though. I personally believe if more police officers had this type of training and actually gave a **** about their career and stayed in top shape there would be less excessive force cases (relatively speaking).

Workout today
Bench 5x10 60s rest
155x10 x5

Seated DB press 5x10 medium 60s
30x10 x5

Upright rows 5x10 superset w/ Bicep curls 5x10
70x8/ 25x12
70x8/ 30x8 x4

Front raises
20x10
25x10 x3

Defensive tactics circuit/ cardio
20 jumping jacks + 10 sprawls + 5 push ups x3

Cardio easy run
4 miles @34 mins

1/20/18
163.2 lbs

- Started up at the shooting range this week it's getting near the end. My strength is completely shot. Ideal time to start up SS when I start lifting consistently again. Plan is to maintain weight first 2 months (once March is here) and gain stength then 4 lbs per month for the next 2 years. Doing this without counting calories/macros and keep a healthy lifestyle.

Seated press 4x8 rest 45s
40x8 x4

Bench 5x10 rest 60s
165x5
155x10 x3
155x8

CGB 3x8 rest 60s
95x10
115x10 x3

French Press 3x10 45s
50x10 x3

CCO 3x10-12
15x10 x2

DT workout ~20 mins
300 jumping jacks
20 sprawls
Shadow boxing
60 leg raises

1/21/18
165.2 lbs

- My body is shot. Gonna be tough shooting tomorrow.

Legs
Squats 4x8 2 min rest
DL 4x6 60s rest
RDL 3x5

HIIT 15 mins (total 16 mins)
1 on/ 40 sprint (2.0/10.0) x3
1 on/ 40 sprint (3.0/10.0) x5

DT workout following cardio *NO REST TIME*
Jumping jacks 200
Leg raises 40
Burpees 40

Also my wife has been giving me a lot of **** with all the NSAIDs I've been taking. Around 6-8 pills a day. When I took defensive tactics it was roughly 10 pills a day just so I can move around properly. Now prob 6 a day but this week trying to lay off. Is 10 pills really that bad? It's not over the limit. From what I've read 2400mg is the max and 10 pills is 2k.

Dude you are going to destroy your liver. How long have you been taking that many per day?

Roughly 5 days that week then 6 a day 2 weeks ago and 4-6 last week and this weekend had none. Thinking about having 4-6 today though.

Ibuprofen doesn't typically affect the liver (you're likely thinking of acetaminophen).

Quick googling seems to indicate 30-40 mg per kg of bodyweight as a daily upper limit, with spreading it throughout the day being optimal.

2g of ibuprofen, nbd imo. I just wouldn't do it for months on end that way.

honestly you're pretty ideal candidate for a no BS linear progression. You're fairly fit, your a natural ectomorph, you're not a dummy about movement, you're disciplined, and you how to stick to a diet.

Your only downfall, and this will be the case regardless of what program you do, is if you decide to cut the minute you put on a little fat.

I'd do SS, except instead of power cleans do chins and rows.

I'd read SS and actually do the movements as instructed.

I wouldn't pig out, just titrate consumption up as you progress and need a little more to recover or to meet your weight gain goals.

I wouldn't take NSAIDS for months on end.

Okay cool I'm taking 6 today in that case, need steady hands/shoulders tomorrow while shooting.

Yeah seems like an optimal time to do SS. I plan to do HIIT cardio on the treadmill and my DT workout after ranging from 200-400 jumping jacks + burpees + ab circuits. I'll try my best to stick with the movements they set forth. I don't really care about gaining some body fat now that I'm in this career. I just want to be strong/intimidating (fill out my uniform quite well) and be able to hold my own against any potential threat.

This is probably a stupid question, but what is SS?

Starting Strength

This is what I found about it. Is this SS in a nutshell?

The Workout Plan
Essentially you will want to train 3 days a week on non consecutive days. What, only 3 days a week!? That’s it? Yup, it’s that simple! A full body workout 3 days a week, in which you’ll increase weight as you need it. You will want to be working quite hard to complete your reps by the end of your sets.

Starting Strength Workout 1
3 Sets of 5 Reps – Squat
3 Sets of 5 Reps – Bench Press
1 Set of 5 Reps – Deadlift

Starting Strength Workout 2
3 Sets of 5 Reps – Squat
3 Sets of 5 Reps – Standing military press
3 Sets of 5 Reps – Pendlay Rows

You can choose whichever days you want to workout, but it has to be three days a week, and it has to be non consecutive days. You might ask “Well, I missed a day and feel good enough to do training 2 days in a row, can I?” The answer is NO. You cannot train 2 days in a row, no matter what – so don’t even think about it!

Workout Plan: Week One
Monday – Workout 1
Wednesday – Workout 2
Friday – Workout 1

Workout Plan: Week Two
Monday – Workout 1
Wednesday – Workout 2
Friday – Workout 1

Add 3-5 sets of pullups to failure to the deadlift day and a few submaximal sets of pullups on the rows day. Pendlay rows are a ****ty lower body exercise that is already being added on to a program that's too lower body dominant. Look at the video in my log for the proper way to do barbell rows.

Triceps/biceps/side delts on both days. Dips, pushups, pushdowns, skullcrushers, side raises, pand pulluparts, all forms of curls all okay. Don't do anything unreasonable like 12 sets of dips/pushups to failure or anything, just maybe 3-6 sets. Keep it reasonable.

Accessories Could be setup something like this:
Day 1 3-5 sets of pullups to failure, 2 sets barbell curls, 4 sets bw full rom dips, pushdowns supersetted with cable rows
Day 2 3-6 easy sets of pulllups at least 4-5 in the tank each set, 4 sets hammer curls, 4 sets close pushups, 3-4 sets skullcrushers.

Why do you guys fall for this everytime?

He has done this strength training stuff before. Cries uncle after two to three weeks.

yeah just ignore those two posts for like 2 months

There is a recent study that came out about chronic ibuprofen and compensated hypogonadism that you should check out. I'm too lazy to include a link, but you can find it pretty easily.

The study is not really that great in and of itself, so take it with the appropriate grains of salt.

Lmao wanna make a bet then

Ok awesome thanks I'll use that workout template for my first few weeks. How long should I run SS for? Like 3-4 months?

And how many days can I do my HIIT plus DT workouts? Just on lifting days?

I meant to write cable raises, not rows there. I'd run it until it chews you up and spits you out. Hit it hard as possible until the first reset, then the next time you stall change to a GSLP twice per week squatting setup. Texas Method worst program of all time.