Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

 
 
Thread Tools Display Modes
Prev Previous Post   Next Post Next
Old 01-27-2007, 06:34 PM   #1
Jeff_Dale
Member
 
Jeff_Dale's Avatar
 
Join Date: Jan 2007
Posts: 48
Default 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."
-Henry Rollins
Jeff_Dale is offline   Reply With Quote
 


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 06:55 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator