Greetings. I am seeking out the experience and/or advice of those in this forum to help me plan and streamline my training. My training history includes wrestling, baseball, running, and the tactical professions. I am currently a police officer. I have, as have we all, some training injuries in the past; however, all are healed and nothing currently impedes quality of movement save natural muscular imbalances that all hard charging individuals face. I am 5 feet, 8 inches tall and approximately 160 pounds. As far as body composition, I am between 12-14% body fat. My muscle definition is visible and has a degree of aesthetic; however, I am not as lean as a physique competitor or bodybuilder. My most recent and conservative one rep maximums are as follows. The number in parentheses represents my goal. Back Squat: 285 (405) Front Squat 245 (345) Deadlift: 365 (450) Clean: 220 (275) Press: 145 (185) Pull Ups: 18 (30) Dips: 25 (35) My conditioning regimen consists of daily relaxed, aerobic running of 5-8 Miles (per Al Ciampa's PT Manual), and I employ higher repetition calisthenics and kettlebell quick lifts for strength endurance. With my training background, I am fairly knowledgeable regarding aerobic conditioning, and I am comfortable planning my own strength endurance work with kettlebell lifts. My knowledge is lacking in pure, heavy strength training. My question, therefore, comes to this. How would the individuals in this forum organize the lifts lifted above to maximize strength gains achieve the goals listed above without gaining too much body weight? I understand that the goals listed above are long term goals, but I am having trouble creating a training schedule for the above lists that will yield slow, steady returns over the long run. I am not looking for, and would never ask for, a quick fix. I appreciate your time.