I am getting back into strength training after 4 years away while I finished my college degree and didn’t find time for training. Relevant Demographics: 38 Year old Male. 5’5”, 178lbs Background: I did a few years of weight training while in High School. I was super skinny but got decently strong for 120lbs. Programming wasn't great as I was using Arnold's Encyclopedia of Bodybuilding. I joined the military at 17 and did 8 years in the Army Reserve. I excelled at pushups (could always max them out with over 81 in two minutes without coming out of the position). Struggled with sit-ups, and the 2 mile run (see injury history). Picked up weight training a few years later for a while doing the Starting Strength Program. After a few years of inactivity the last year I was doing a few days a week of high intensity interval training at Orange Theory. Running was a struggle but after PT and a lot of work I was only mildly bad at it. Injury History: Calves and Achilles don’t take to running. I did 3 months of PT with only mild success and switched to minimal shoes and a midfoot running style which helped a bit. Diagnosis is not confirmed but it could be CECS related to the compact force when running. I don’t feel it outside of running. I had a slight rotator cuff tear years ago. I did a self-rehab that was successful. Short/Medium-Term Goals: Getting strong Getting in good shape (heart/health wise) Reducing body fat Lifelong Goals: To be consistent with improving strength and health. Goals in relation to body weight are 1.5x Bench, 2x Squat, and 2.5x Deadlift. Health will be tracked by reducing resting heart rate which is currently is 85-95 bpm. Plan: Strength: I am starting with Linear Progression. Specifically the GreySkull LP Program. I hope to stick with LP as long as possible to milk the strength gains as long as possible. On bench day I will add chin-ups/pull-ups and lying triceps extension. On overhead press day I will some form of rows and close-grip bench. Conditioning/health: A+A work and Long Slow Distance Work in the form of rucking. The GreySkull LP Program is designed to be able to add conditioning/cardio work on off days or early mornings without compromising strength gains. Training Partner Notes: I plan on giving updates on my wife, whom I train with. She has Lupus, which is an autoimmune disease in which her body attacks itself. Specifically, any inflammation. She was recently diagnosed after being misdiagnosed years ago with Rheumatoid Arthritis. The HIIT training we were doing certainly was a bad option as it was causing the inflammation she needs to avoid. We are using the limited volume of Greyskull to avoid inflammation. Also trying to leave a rep or two in the tank (not go to failure). Abbreviations and other info: GSLP- GreySkull Liner Progression Program LP- Linear Progression LSD- Long Slow Distance (under 180-age for heartbeat) A+A: Alactic and Aerobic training OHP: Overhead Press Weights will usually be in pounds.