Hello, 43 year old male here, have been training for 3 months consistently (and a couple of good stints over the past few years prior to that), following SSNLP. I’m at around 225 squat, 265 DL, 145 bench, 105 OHP, all for sets of fahve. Things were going OK, and then I realized that completely disregarding cardio is a long-term mistake. As I started working more cardio in, the LP kind of finished hitting the wall. I feel fine, but continuing to just stack 5lbs on every time stopped working. In the past couple of days I’ve listened to your podcasts about progressive overload and the thinking makes a ton of sense, so I’m ready to jump in and try some of your programming, but I’m not sure exactly what just yet.
I’m kind of average everywhere, a proper VO2 max came in almost exactly average for my age at 36.7 and DEXA shows 22.8% body fat. I want to improve all of that though, along with my strength, to well better than just average, for general long-term health and capability. This seems to mean that I need to more or less equally improve conditioning, strength, and muscle mass over the long haul.
I have a good home setup (barbells+rack+fixed bench, adjustable dumbbells, bike, elliptical) and time and motivation to work. So where should I go next? I’ve been looking at Powerbuilding 1? General Strength and Conditioning? Endurance I? Jump in somewhere in the middle of the beginner template? Something else?
Thanks.