Hey guys a little background. I’ve been training (efficiently) for about a year now. I started off as a real skinny bastard. 6’2 160lbs and now I’m 6’2 220lbs, with a fair bit of body fat. For the past 3-4 months I’ve been using the Bill Starr 5x5 plan and I’ve gained quite a bit of strength with it. However, the size gains aren’t that great. I’ve put about 100lbs on my deadlift (never deadlifted before this) 50lbs on my squat, and 40ish lbs on my bench.
As far as cardio or any of that goes, right now I just eat big, sleep big, and do exactly what the program says to do. As I said before though, I’m not gaining the size that I thought I would, even though my strength continues to go up each week. I’m not sure if this is just due to my genetics and natural body type, or maybe I’m just plain not eating enough; either way though this isn’t my question.
So on to the actual question part. I’m getting close to the big lift (squat,row,dl,bench) strength levels that I set my 6 month goals at. Once I reach these goals, I plan to transition from pure strength workouts to a more functional/power/endurance type workouts. In 2 years, I’m going to be joining the Army with an option 40 contract, which is basically an Army Ranger contract. What I’m asking you guys is, what type of stuff and what volume can I start using to transition my workouts to where I can get into the kind of shape I’m going to need to be in for the Rangers. The first few things that comes to mind are pullups, pushups, farmer walks, and exercises similar to that, but to be honest I have no idea what variant and what quantity to do these in and how to keep my maximum strength levels the same/about the same while doing these and the “big lifts”. Also, it should be noted I’m looking to be as lean as possible, but that’s not an imperative of the program I’m looking to be on. Meaning: Rapid fat loss is NOT the goal, while progressive fat loss is.
Any advice you can give me is very much appreciated thanks.