Need to build strength...

Jeff_Dale · 01-27-2007, 06:34 PM

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!

Greg Everett · 01-29-2007, 07:53 AM

If you don't want to ditch the CF even temporarily, this is a decent approach. I assume that DL falls on the light squat day? You may fiddle with that--I might be inclined to DL on the med squat day (before squatting) to allow more time for recovery, but whether or not that's necessary, you'll have to determine yourself.

When you see you're seeing gains from CF, are you meaning strength/size? If so, keep giong, but if strength and weight are you real goals right now, you'll likely make much more progress really minimizing the CF temporarily and then bringing it back once you've reached your goals. There's another thread on here regarding that. I'll post a link when I find it.

Allen Yeh · 01-29-2007, 08:57 AM

Are you doing the WOD as prescribed as well as doing strength training or are you replacing one of your WOD's with strength training? If your doing option A, for me that was way too much and found after a few weeks of that I was very underrecovered. Option B is a viable alternative and there have been tons of variations on that theme.

R. Alan Hester · 01-29-2007, 10:03 AM

Here is the link to the questions I asked regarding the same situation:
http://www.performancemenu.com/forum...read.php?t=231

Jeff_Dale · 01-29-2007, 10:42 AM

Greg- Maybe it would be best to avoid WOD and gather strength/size then go back at it. I would see more strength/size gains if I did. Is the Bill Starr program adequate or do you feel there are added benefits to the PM Mass gain regime?

Allen- I was replacing them for the most part unless they were quick easier ones. Since I've decided to concentrate on building strength I may just do the 5x5 program and see where that leads for a while.

R. Alan- Thanks to the link to your own program ideas and feedback you received. I look forward to reading about your gains.

Mike ODonnell · 01-29-2007, 11:23 AM

Jeff,

Keep it simple. If you are not seeing increase in strength with your 5x5 and CF...then drop the metabolic workouts as they may be taking away from your 5x5. As the old sayings go...no one workout will optimize all goals...if you want strength...there's your focus....cut out all other things that take away from it. Then you can add in the more metabolic type stuff when you are ready.

Greg Everett · 01-29-2007, 02:55 PM

Well as one of the two folks who wrote the PM mass gain program, I'm kind of partial to it. That said, Bill Starr is no slouch by any stretch of the imagination. So I would say this - if fundamental strength is your goal, stick with Starr's program; if mass and/or Olympic lifting are goals in addition to strength, check out the PM program.

Like Mike said, you can't do it all at the same time. Metabolic conditioning can be brought back up to speed very quickly in my experience, and it will exceed previous levels with a greater amount of strength. So unless you're making great gains still doing CF, I would drop it for now. Spend maybe 12-16 weeks or so concentrating on a strength/mass program and go from there.

Yael Grauer · 01-29-2007, 03:14 PM

Quote:

Originally Posted by Greg Everett

Spend maybe 12-16 weeks or so concentrating on a strength/mass program and go from there.

Why 12-16 weeks?

Jeff_Dale · 01-29-2007, 04:56 PM

Thanks Greg and Mike for the additional feedback. I'll do strength training alone for 3-4 months and see what happens. Strength has always been my weakness and I never really knew how to approach the problem correctly. For all you hard gainers and others interested in the results, I'll post progress/results.

Mike ODonnell · 01-29-2007, 05:20 PM

Quote:

Originally Posted by Jeff_Dale

Strength has always been my weakness

If only more people attacked their weaknesses like you are....they would see such great results...yet most are stuck in the comfort zone of doing what they know best....you will see good gains, oh yeah....eat eat eat to recover. Muscles grow only when you are NOT working out...so remember sleep and food are a big part.