I will start my meet preperation with the 9 week russian program. I plan to do at least the first 4 weeks using Front Squats instead of back squats.
10.12.2007:
Front Squat:
2 x 6 @ 90 kg
Bench Press (always paused on chest):
3 x 6 @ 110 kg
Standing Ab crunches using Mini Band

12.12.2007
Sumo DL: 3 x 6 @ 175 kg (~ 385 pds.)
Chins: 5 x 3 @ BW
Pull Thrus superset with Face Pulls:
10 x 3 @ Mini Band

14.12.2007:

Front Squat: 3 x 6 @ 90 kg
Bench Press: 2 x 6 @ 110 kg
Pause Squat (ATG, 3-5 sec pause): 3 x 3 @ 60 kg (These feel really good and make you focus on form. Thanks Ryan for the inspiration!)
BB Military Press: 8 x 2 @40 kg
After each Military Press set I walked around the room with the weight overhead, elbows locked. It works a  real good sweat, especially on the second set. There is an article on t-nation.com which I read yesterday that has this in it.

19.12.2007

Front Squat:
2 x 6 @ 90 kg
Bench Press:
4 x 2 @ 110 kg
3 x 4 @ 110 kg (Needs to improve if next week it is 5 x 6)
Abs: Blue Band.

21.12.2007
Sumo DL:
4 x 6 @ 175 kg
Superset Pull Downs & Pull Throughs:
10 x 3 @ Blue Band

23.12.2007:

Front Squat:
4 x 4 @ 90 kg
2 x 1 @ 90 kg (not focused)
3 x 1 @ 90 kg (better but still not enough)
Bench Press:
2 x 6 @ 110 kg
Behind the neck press standing:
10 x 3 @ 45 kg

Bleibt nur noch ein gesegnetes Weihnachtsfest  zu wuenschen! Merry christmas everyone!

Bleibt nur noch ein gesegnetes Weihnachtsfest  zu wuenschen! Merry christmas everyone!

God Jul och Gott Nytt År!!!

How's the training going so far?  Looks good.  Merry Christmas and have a safe and happy New Year !!

Some virus knocked me out this week. I should be back under the bar tommorow or Sunday. I can't wait, since the training gets now more and more interesting as th intensity increases.

For the March event I will probably run another of this russian cycle ( this time hopefully without interruptions). After that I do like to change some parameters around to adapt the program.

29.12.2007:
Front Squats: 2 x 6 @ 90 kg
Bench Press: 5 x 3 @ 110 kg
3 x 1 @ 110 kg
2 x 2 @ 110 kg
Abs

31.12.2007:

Sumo DL:
5 x 4 @ 175 kg
4 x 1 @ 175 kg
2 x 1 @ 175 kg
Pull Ups
3 x 3 @ BW
Side Bends
10 x 3 @ Blue Band

Happy New Year / Prosit Neujahr!

2.1.2008:

Front Squat:
5 x 3 @ 90 kg
4 x 1 @ 90 kg
3 x 1 @ 90 kg (dropped the bar)
1 x 1 @ 90 kg (dropped the bar again :-( )

Bench Press:
2 x 6 @ 110 kg

Pause Squat 5 sec ATG:
3 x 3 @ 80 kg

Behind the neck press standing:
10 x 2 @ 50 kg
6 x 1 @ 50 kg

3 x 1 @ 90 kg (dropped the bar)
1 x 1 @ 90 kg (dropped the bar again :-( )

Out of curiosity, are you holding the bar with arms crossed or in your hands weightlifting style? Personally I prefer the arms crossed version, if I drop the bar from there  it is because the floor is approaching my nose fast.  I got myself a Sting Ray about a year ago, but came to the conclusion that I still like the "RAW"-somewhat-painful way better than the comfy-sting-ray way... Still, it's a really good piece of equipment that does what it promises extremely well.

I do it in the weightlifting style. These really hurt my wrists though. I will try the arms crossed version or the weightlifting style but with the help of 2 towels. I seem to lack some flexibilty, but I do not want to be held back by it.
Thanks for the links. I plan to do front squats next week but then switch to back squats.

I do it in the weightlifting style. These really hurt my wrists though. I will try the arms crossed version or the weightlifting style but with the help of 2 towels. I seem to lack some flexibilty, but I do not want to be held back by it.
Thanks for the links. I plan to do front squats next week but then switch to back squats.

I also do mine "weightlifting style" or with a clean-grip and I have the same problem.  For me, really focusing on pushing your elbows toward the ceiling helps.  Plus if you lean forward just the slightest it tends to put more pressure on the wrists.