Novice to Intermediate?

[Glover14]

Rip,
I would like to start by thanking you for the books you have written. They have been a very valuable training resource. I have done the best I can with the a novice program and added 25 pounds to my short frame. My weight is now 180 pounds and my lifts are as follows:
Squat 3x5 - 235
Deadlift 1x5 - 285
Bench 3x5 - 200
Press 3x5 - 120
Power Cleans 5x3 - 135
27 years old
Male 5'7" 180 pounds

I eat everything in sight. Only had minimal fat gain.
I have stalled on my lifts using the linear progression. I followed a Starr Model for several weeks using a three day a week schedule.

Mondays - Heavy Squats/Bench/Cleans
Wednesday - Heavy Squats/Press/Deads
Friday - Light (Same as Monday) Also added assistance(pullups/chins/abs)
Monday - Heavy (Same as Wednesday) and so on.....
That program worked very well for me. The light day seemed to help.

I hope to continue further strength gains and feel the need for a met-con day. I would like to know if you could help me build a program that would extend past a novice program, but still provide for the mentioned met-con day. I am a police officer who works midnight shift. Needless to say things are tough with sleeping and eating. I cannot always stop to eat. I usually make it though. I hate to say that I get a little out of breath during regular shift duties, such as chasing people and the occassional wrestling match and this didn't used to happen. I must admit that the chases and wrestling doesn't happen alot, but I don't know when they are coming. That is the reasoning for the met-con day.
I feel good during the week and am not worried to bad about adding a fourth day if necessary. The cold weather slows my work down, so I have more time to rest and eat. I would appreciate your help. You will also be helping me spread the word of Starting Strength to my coworkers who love their silly bodybuilding routines. Cable crossovers will not help you if some big guy wants to beat your ass and kill you.

1. Could you please suggest a intermediate program using the above mentioned lifts?
2. Please include rep/set ranges and what lifts to use on what day of the week to further progress.
3. Have you had luck with adding a met-con day in programs similar to what I ask?
4. Do you build programs for many police officers? What are they like?

Yes I have read PP. I still would like your help if you are willing.
Thank you in advance for help in this matter. I look forward to attending a seminar soon so I will not have to ask you for help all of the time.

Thanks,
Kenneth Glover - WV

P.S. Let me know if you ever want to do some trout fishing in WV. I have buddy with a cabin and lots of beer. Guns are also welcome. Hell, we might even kill a bear.

[Mark Rippetoe]

Thanks for the kind words, Ken, but this is not a board question. It's a personal training consult, and I can't do that here.

[Glover14]

Thanks anyway. Law Enforcement training is difficult to program. There are many hats to wear and many variables that kick you while your down. I will keep doing my best.