Some Input on a Schedule

[quote]Ignoranceisblis wrote:
The tricky thing is that during my crossfit sessions we almost always have a strength routine of 5 sets of 2-5 MAX effort lifts…in the past 4 months we’ve done front squat, overhead squad, back squat, deadlift, push press, snatch, and clean and jerks.[/quote]
This is one of the main gripes against Crossfit - a lack of apparent consistency in the programming which makes it difficult to plan short- to mid-term training cycles.

[quote]Current Stats:
6’3 210 10% BF

Squat: 315
Deadlift: 405
Benchpress: 255 (haven’t done it in months)[/quote]
What’s your current overhead press or push press, front squat, and overhead squat?

[quote]Target Stats:
220 10% BF

Squat: 400
Deadlift: 500
Bench: 300[/quote]
So you’re looking to become much stronger and gain muscle without adding bodyfat, while using a less-than-ideal training plan. O…kay. It sounds like you’re already pretty lean, so that’s at least a good place to be starting from.

The quickest way to reach your goals is going to be to eat more than you do right now while training with a plan designed 100% for building size and strength. Unfortunately, it seems like we’re only going to be working on 50% of that.

When you say “conditioning”, do you mean in terms of bodyfat, like “a shredded bodybuilder is in great condition”, or in terms of endurance, like “The champ still has knockout power in the 10th round because he’s in great condition”?

In any case, if you insist on maintaining your current “conditioning” while training for size and strength, you’re only adding another distraction/variable. “Prioritizing” means not having more than one thing as your main focus.

I like your general idea of “supplementing” the occasionally-heavy Crossfit stuff with some consistently-heavy work. Is there anyway to get even a month-long heads up for what the CF gym will have you doing?

You might want to read up on Christian Thibaudeau’s HFSW (high frequency strength work) info. That’s, basically, doing lower volume/low-moderate intensity work on a few basic lifts every session. You might be able to figure out how to arrange that with your CF sessions. Otherwise, either take a look at this Dan John plan (maybe consider cutting back on the “extra work” each session):

Or read up on Jim Wendler’s 5/3/1 twice a week template.