After doing some research I have decided to give the Strong Lifts program a try. I like the exercises in the program and if I super-set(even though it says not to) it will work nicely into my schedule. Since I benched on Tuesday I did workout B today.
Warm-up 1 mile run in 7:25
5x5 165# Squats (4 sets of 70# preacher curls between)
5x5 95# Overhead Press(4 sets 5 Chest to Bar pull-ups between)
3x5 205# Deadlift
I was only able to get 4 and then 3 reps on the overhead press so that will need to come down to 85 next time. Everything else will go up by 5#. I did not start at the beginner weights(empty bar) as I am familiar with all of these lifts from Crossfit. The only lift I am disappointed is not in the mix is the Clean and Jerk which I may add in one of the days.
I am thinking of doing a Crossfit style interval WOD on the weekends but I will give myself a month of this routine first.
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