Am 37, been lifting again for about a year, after a 12 year lay-off. Did a Wendler run last year for 4 months, and about to start it again, and hopefully go longer this time. Was in the Army, and lifted for a period of about 2 years, back then.
August of 2009, I was 275 lbs, around 33% bf, now I am 228 lbs, around 15% bf. For now, I just plan on getting stronger, without getting heavier. Been eating around 3k cals a day.
For assistance I will be doing not the triumvirate, but rather what I call the Quartet, heh. It's probably a cross between what he puts as Dave Tate's periodization bible, and the triumvirate, but instead of using triceps work after bench and press day, I add more back work. Have an arthritic shoulder, and if anything, I know I am more front dominant, and should work to strengthen the upper back a bit more to even my shoulders up. With my plan, I should end up with around 120 reps of pressing, and close to 200 of upper back assistance(including w/u sets). Also, since I will most likely be going to the gym with the wife, I am not going to do the 5x10 sets Wendler suggests, cut them down to 3 or 4x10 so I wouldn't keep her waiting on me too much, hehe. She's hot as balls at 40, and worth my suffering.
3x10 Hack Squats
4x15 Weighted Crunch
4x10 Lat Pulldown
3x10 DB Incline
3x20 DB Rows
3x10 Leg Curl
3x10 Leg Press
4x15 Leg Raises
4xAMRAP BW Chin-up - not too strong on these yet, can only get about 8
3x10 Weighted Dips
3x15 Face Pulls
Using computed maxes from some of my recent workouts, and they are mostly conservative, the deadlift number is really a guess, as I haven't DL'ed since I stopped Wendler last year.
Squat: 275x5, or 320
bench: 225x5, or 262
Dead: going with 310x1, did 315 for 2 back then.
Press: 150x4, or 170
Moved over to a new gym last week, its a 'fitness center', but it's better than the hole-in-the-wall gym I was at before, with only 2 racks of any kind, 1 being the smith variety. Also, as an aside, had back surgery to correct a badly herniated L5-S1, in Oct of 2008. Years of being an ammo guy leaning over inside the back of 5 tons and deuce and a half's throwing ammo boxes did a number on me.
Well, enough background. Will start posting my workouts in here on sunday.