Starting back after program hopping and no progress for the past couple of years. Weight still around 265, strength essentially the same, only thing that went up was age, 49 now. Program goals: Lose fat, lower blood pressure, improve cardio/metabolic conditioning, hold onto muscle and add or maintai...

warmup: 1 mile jog
4x300M intervals
cooldown: 0.5 mile jog

Back at it again. Doing a bastardized Fighter Template/black as conditioning is a focus. The plan is to do 3 HIC sessions per week and one SE cluster/E session per week for four days of conditioning. This is the plan for the next six weeks, then I'll re-asses and will probably move to an operator/bl...

Running Operator: Front Squat, Deadlift, Bench Press, Pullups Estimated maxes: Front Squat: 210 Deadlift: 360 Bench Press: 250 Day 1, Week 1, Cycle 1 (70%) Front Squat: 3x5@150 Bench Press: 3x5@175 Deadlift: 1x5@250 Pullups: 3x5@BW 300M shuttles: 4X, 3 mins rest btw efforts. Cones 25M apart. Felt ea...