Where to start?

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1

A little background first:
Height: 6’4’’
Weight: 205 lbs
Squat: 335 lbs
Bench: 290 lbs
Deadlift: 435 lbs
OHP: 175 lbs
Chins: ~20 reps
Age: 31

Been working out for 8 or 9 years now. The first 3 or 4 years were just general bro splits with no real progression or planning. Since then I have run some 5/3/1 and Paul Carter templates with some other random programs. I have stayed within these strength levels for the past 3-5 years without much progress. I just recently found Barbell Medicine, but don’t know where to start. I am not a total n00b, but my numbers are not good for my bodyweight (especially my squat). My goals are to get stronger and also pack on some muscle. I feel like with my numbers I could/should progress weekly, but is there a template for weekly progression here?

Should I run the Bridge or go straight to HLM or the 12 Week Strength Template? Would alternating strength templates followed by the hypertrophy templates be the best bet? I apologize if I missed any other vital information, but I can add more detail if needed! Thanks!

2

First off the templates use RPE here, so progression is as fast as your body progresses, no more or no less. So if your body can handle weekly gains, your RPE’s will reflect that and you will make weekly gains. It sounds like you’ve been training for a long time, so I’m not sure that The Bridge 1.0 would be the best fit for you… though you certainly can try and see how it goes. Aside from that, if you want to try to peak and test your 1RM’s then run the 12 week strength. If you just want a solid 8 week strength development block then HLM should fit the bill. And yes, generally it is recommended to rotate one GPP template followed by one strength template.