Need to build strength...
A little background would be in order...
I used to be active with more endurance type stuff (running, mt. biking), before finding CrossFit, but I let myself go physically. I started CrossFit January '06 @ 225lbs. I did the Zone diet at 18 blocks and tinkered with it, becoming mostly Paleo/non-processed. I Kept diet strict until I trimmed down to 170 @ ~7%bf in december '06.
I'm currently 36yo,6'2",173lbs. I kept most of my lbm, losing less than 5 lbs during the 1 year lean out. My strength has improved while doing WOD for the last year and it has got me into athletic shape again. I think I could be developing my strength in better ways than with CrossFit alone. My current x1max= bench190,squat225,DL325,press125
I am in the third week of the Bill Starr squat program that I am incorporating with my WOD's. I'm doing the MWF squat and W deadlift too. I also increased my diet to include 3100 calories and I'm using Fitday to track my intake percentages(50%fat,25%pro25%carbs).
My goal is to add 10 lbs. of lbm by 7-7-07 and increase my strength figures in those basic moves. Does it sound like I am doing things correctly? Should I incorporate other strength moves too or would that likely be too much in addition to the WOD? I am still seeing gains from the CrossFit and I don't want to shift completely away from it and do powerlifting only. It seems squats would give me the most bang for the buck and not lead to over training if I only incorporate them 3xweek plus DL 1xweek. I also taking BCAA 1 hr PWO w/meal#1. and incorporating IF 9pm to 11am 2 days on/1 day off.
I would appreciate any advice, thanks ya'll!
"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."