I'm changing things up again and going back to Crossfit. I am very happy with my results over the past 3 months of Bill Starr's program and The Mass Gain program from Robb and Greg. Here are some before and afters:
weighted pull-ups 55-vs-65
back squat 205-vs-235
front squat 165-vs-200
Shoulder issues hampered my efforts to increase loads on Jerk.
Snatch form is improving and I began to add a little weight.
I went from 168 to 180 lbs. I gained a fair amount of muscle along with a little fat. Legs grew an inch as did my waist. Now that I have a bit more strength, I'll go back and attack the WOD and attempt better metabolic results. Then come back to a strength cycle in 4-6 months and go for more mass gains.
Thanks for the program Robb and Greg, I enjoyed mixing it up and learning a lot about the olympic lifts.
"The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back."