T Nation

New To This Forum

I’ve been lurking around this site and specifically this particular forum for a few months. Love the information. Have already used plenty.

I am 35, 5’ 9", 195lbs. Been working out for roughly 12 of the last 16 years of my life but only in the last 6 months have I been doing squats, deadlifts and training purely for strength.

My goals now are strictly to gain strength. My maxes are not great:
Flat Bench: 275x2
Deadlifts: 315x2
Squats: 250x2

I have bad knees and even broke my kneecap in half 10 years ago and it still hurts in certain ROM’s.

Diet is pretty good, I generally eat 5-6 times day plenty of lean and red meat protein, whey protein, fruits, vegetables, legumes. Try to get 200- 250 g protein day.

Question: is there particular workout templates I could use? I have 4 young boys so working out 4x week x 1 hour each session per week is what I can do.

What other advice would you give? I feel like I’ve been keeping in decent shape all these yers but never really on any set routine. I feel like a need a bit of strucutre to monitor progress. Any help would be greatly appreciated.

Thanks, Dude. Where do I find the Rippetoe’s Starting Strength program?

The knee is a big reason for the imbalance. The other reason, admittedly, is that I did not train legs for a long time. Was always interested in the upper body. Terrible, I know.

The Starting Strength routine and lots of others are here: http://exrx.net/forum/viewtopic.php?t=3817

You should learn to develop your own programs that match your needs and recovery abilities. Start here: http://www.exrx.net/WeightTraining/Instructions.html