Alright, I am nearly done with 6 weeks of starting strength. I should get my squat up to 80kg by next saturday, from then another 2 weeks to establish this foundation of strength (ie: plateau). If everything goes well, I should have progressed to the following: Bodyweight: 80-82 kg Squat: 3 x 4 x 80 kg Deadlift: 1RM 110-120 kg Bench: 3 x 4 x 65 kg - 70 kg Overhead: 3 x 4 x 45 kg Starting in August, I've got about a year to ready myself for the Dutch army officer physical test. According to the website, the physical is about riding a stationary bike with increasing difficulty and then testing sub-maximal strength. I believe the strength exercises tested are squat, bench, overhead and deadlift or deadlift high pull. I fear my current strength doesn't cut it yet, nor would I see myself capable of riding the stationary bike for as long as I need to. Thus, squatting 3x a week just doesn't cut it anymore: I need to change my workouts. A caveat is that from September until February, I will be living in Malaysia (Holland now, gym in my garage) so I don't know what equipment I have available. It would be ideal to get in an olympic lifting gym, but that's something I can't predict right now. Taking the USMC physical fitness test my primary goal is to get 75 points. This being 10 dead-hang pull-ups, 75 sit-ups in 2 minutes and a 3-mile run in 22:10. It's been a while since I've ran, I don't have a six-pack and if I strain myself I can do 5 pull-ups: so I've got my work cut out for myself. On top of this, I want to increase the main lifts, although that's really something for the second half year. With all this background info, my plan is as following for the August, September and October and the first 2 weeks of November: Warming up Ride stationary bike for 5 minutes in a comfortable tempo to get blood flowing 3 x 10 push-ups + jumping jacks (circuit style) +lower weights than that of work sets prior to strength training Day 1 Squat (4x4) Overhead press (4x4) Day 2 Run 2 miles Day 3 Deadlift (2x5) Bench press (4x4) Day 2 Run 2 miles Every workout after primary training: 3 x 2 minutes sit-ups (30 sec pause) Pull-ups (week 1: 6x2, w2: 5x3 w3: 6x4 w4: 5x5 w6: 5x6 w7: 5x7, etc. until 5x10) After these first 3 months, I want to incorporate more circuit-style (more kettlebells) training but not before I have established a proper strength and endurance foundation. What are your opinions?