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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! :)

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

Out of curiosity, are you holding the bar with arms crossed (http://www.exrx.net/WeightExercises/Quadriceps/BBFrontSquat.html) or in your hands weightlifting style (http://www.exrx.net/WeightExercises/OlympicLifts/FrontSquat.html)? 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 (http://www.adfit.com/stingray/index.asp) 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 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.

I've also tried the weightlifting style grip with much the same painful side-effects. The crossed-arm style is hell in terms of external pressure but kills no joints; then again, never did more than a double or triple with 97.5 kg/215 lbs on it, for those capable of repping with some serious weight the weightlifting style may be the only way to go. Then again, when Mikko Hämäläinen did his recent 260 kg/573 lbs exhibition RAW front squat (http://virtualmeet.net/community/forum/powerlifting-talk/116/0/) he did go crossed arm.

In any case, we are in dire need of some weightlifters in this community to tell us how to not kill our wrists doing something as simple as a front squat. It's a fact. :)

5.1.2008:
Front Squats:
2 x 6 @ 90 kg
Bench Press:
5 x 2 @ 110 kg
5 x 2 @ 105 kg
2 x 1 @ 105 kg
3 x 1 @ 100 kg
not the best benching session
Pause Squats:
3 x 3 @ 80 kg
Side Raises
10 x 3 @ 15, 5 DBs

7.1.2008:

Sumo DL:
6 x 4 @ 175 kg
5 x 1 @ 175 kg
2 x 1 @ 175 kg
The first 4 sets felt surprisigly light but the last two made up for it.
Pull Thrus:
10 x 3

9.1.2008:
Front Squat:
4 x 1 @ 90 kg
3 x 3 @ 90 kg
2 x 2 @ 90 kg
Bench Press:
2 x 6 @ 110 kg
Abs 10 x 3
Did not get any real sleep last night, so I need to improve on the squat. I will start Sheiko next week. So I need some rest ahead of that.

13.1.2008:
Sheiko Beginners 1 week1/day1
BW = 98 kg
Bench Press (all paused):
5 x 1 @ 70 kg
5 x 2 @ 85 kg
3 x 2 @ 100 kg
3 x 5 @ 105 kg
Back Squat:
6 x 1 @ 90 kg
6 x 2 @ 110 kg
5 x 5 @ 125 kg
Bench Press:
6 x 1 @ 70 kg
6 x 2 @ 85 kg
6 x 4 @ 90 kg
Good Mornings:
5 x 5 @ 70 kg
Flat Dumbell Flies:
10 x 5 @ 30 kg (2 x 15 kg)
The volume will be ratcheted up with Sheiko program. Before the meet I plan to peak using the rest of the Russian 9 weeks program.

16.1.2008:
Sheiko Beginners 1: week 1/ day 2
All weights are approximate in kg since I am in Florida currently, and all the weights are marked in pounds.
Sumo DL:
5 x 1 @ 115 kg
5 x 2 @ 140 kg
4 x 2 @ 160 kg
3 x 1 @ 170 kg (should have been 3 x 4 but a callus on my hand ripped, and I could not hold the bar)
Incline Bench Press:
4 x 6 @ 84 kg 
Dips:
5 x 3 @ BW
5 x 2 @ BW + 45 pounds DB
DL from just below knees:
5 x 1 @ 115 kg
5 x 2 @ 140 kg
3 x 1 @ 160 kg (had to stop, the paper with which I was protecting my hand started to rip above 160 kg)
Lunges:
5 x 5 @ 60 kg
Abs:
10 x 3

18.1.2008:
Sheiko Beginners 1 week 1 day 3:
Bench Press:
7 x 1 @ 70 kg
6 x 1 @ 75 kg
5 x 1 @ 85 kg
4 x 1 @ 90 kg
3 x 2 @ 100 kg
2 x 2 @ 105 kg
3 x 2 @ 100 kg
4 x 1 @ 90 kg
6 x 1 @ 85 kg
8 x 1 @ 75 kg
10 x 1@ 70 kg
Flat Dumbell Flies
10 x 5 @ 40 pounds
Squat:
5 x 1 @ 90 kg
4 x 2 @ 110 kg
3 x 2 @ 125 kg
tried 135 kg but my form went off => 3 x 5 @ 110 kg
Cable Pushdowns with Rope
5 x 5
Seated Good Mornings
5 x 5 @ 40 kg

21.1.2008:
Sheiko Beginners 1 week 2 day 1
BTW here is the linkto the program: http://web.archive.org/web/20050505072453/www.zyworld.com/powerlifting/sheikotraining1.htm
Back Squat:
5 x 1 @ 90 kg
4 x 2 @ 110 kg
3 x 2 @ 130 kg
2 x 3 @ 145 kg (form was get bad so lowered the weights)
2 x 2 @ 135 kg
Bench Press:
5 x 1 @ 70 kg
4 x 1 @ 85 kg
3 x 2 @ 100 kg
2 x 6 @ 115 kg
Flat Dumbell Flies:
10 x 5 @ 40 lbs
Incline Bench Press:
10 x 2 @ 60 kg
10 x 2 @ 50 kg
7 x 1 @ 50 kg
After that I was about done, but it would not be a Sheiko program if it did not go on. :P
Back Squat:
3 x 1 @ 100 kg
3 x 1 @ 115 kg
3 x 2 @ 135 kg
2 x 1 @ 125 kg
2 x 1 @ 115 kg
Good Mornings:
5 x 5 @ 60 kg
Whats great about Sheiko is that you do a lot of the basic execises. So on the 2nd Squat session I experimented with bar positions and I found that I get a better form withthe bar a little higher.

23.1.2008:
Sheiko Beginners 1 week 2 day 2:
DL till knees (DL always sumo):
4 x 1 @ 115 kg
4 x 2 @ 140 kg
4 x 3 @ 160 kg
2 x 1 @ 160 kg
Bench Press:
5 x 1 @ 70 kg
5 x 2 @ 85 kg
4 x 5 @ 100 kg
Flat DB Flies:
10 x 3 @ 45 lbs
7 x 2 @ 40 lbs
DL Sumo:
4 x 1 @ 115 kg
4 x 1 @ 140 kg
2 x 1 @ 160 kg
< too weak to continue DL :P
Lunges:
5 x 4 @ 60 kg
5 x 1 @ 70 kg

Oh no. :D "Happens to every guy on Sheiko sometimes this does" Yoda says.

Plus this is called "Beginners Program" ;-) It sure makes you feel like one.

Jetlag was half way over so with some delay:
27.1.2008:
Sheiko Beginners 1 week 2 day 3:
Back Squat:
5 x 1 @ 90 kg
4 x 1 @ 110 kg
3 x 2 @ 125 kg
3 x 6 @ 135 kg
Bench Press:
5 x 1 @ 70 kg
5 x 1 @ 85 kg
4 x 2 @ 100 kg
3 x 2 @ 105 kg
2 x 2 @ 115 kg
4 x 1 @ 105 kg
5 x 1 @ 100 kg
6 x 1 @ 85 kg
8 x 1 @ 70 kg
Decline Dumbell Flies:
10 x 5 @ 30 kg (2 x 15 kg DBs)
French Press:
10 x 5 @ 20 kg
Back Squat:
3 x 1 @ 100 kg
3 x 1 @ 115 kg
1 x 1 @ 135 kg

Sheiko Beginners 1 week 3 day 2 (Day 1 skipped):
DL till knees:
4 x 1 @ 115 kg
4 x 1 @ 140 kg
4 x 2 @ 160 kg
4 x 4 @ 175 kg (for some reason I find these harder than regular DLs, because the movement stops right in the middle of the exercise)
Bench Press:
6 x 1 @ 70 kg
5 x 1 @ 85 kg
4 x 2 @ 100 kg
3 x 2 @ 105 kg
2 x 2 @ 115 kg
3 x 2 @ 105 kg
4 x 1 @ 100 kg
5 x 1 @ 90 kg
6 x 1 @ 85 kg
7 x 1 @ 80 kg
8 x 1 @ 70 kg
Cable Crossover
10 x 5 @ something
Deadlift from knee level
5 x 1 @ 140 kg
5 x 2 @ 160 kg
1 x 4 @ 180 kg
Lunges:
5 x 5 @ 70 kg

Sheiko Beginners 1 week 3 day 3:
Bench Press:
6 x 1 @ 70 kg
6 x 1 @ 85 kg
3 x 2 @ 100 kg
2 x 5 @ 115 kg
Squat:
5 x 1 @ 90 kg
5 x 1 @ 110 kg
5 x 2 @ 125 kg
3 x 5 @ 135 kg
Bench Press (military):
6 x 1 @ 70 kg
6 x 2 @ 85 kg
6 x 4 @ 90 kg
Face Pulls: red band
10 x 5
Good Mornings:
5 x 1 @ 60 kg
5 x 3 @ 70 kg
5 x1 @ 60 kg

Sheiko Beginners 1 week 4 day 1:
Squat:
5 x 1 @ 90 kg
4 x 1 @ 110 kg
3 x 2 @ 125 kg
3 x 2 @ 145 kg
2 x 2 @ 155 kg
1 x 1 @ 155 kg
Bench Press:
5 x 1 @ 70 kg
4 x 1 @ 85 kg
3 x 2 @ 100 kg
3 x 5 @ 115 kg
Face Pulls:
red band
10 x 5
Incline Bench:
10 x 3 @ 60 kg
10 x 2 @ 70 kg
Squat:
5 x 1 @ 90 kg
4 x 1 @ 110 kg
3 x 2 @ 125 kg
2 x 1 @ 135 kg
1 x 2 @ 135 kg

Sheiko Beginners 1 week 4 day 2:
Bench Press:
5 x 1 @ 70 kg
4 x 1 @ 85 kg
3 x 2 @ 100 kg
3 x 2 @ 115 kg
2 x 3 @ 120 kg
1 x 1 @ 140 kg (just went for it. Upwards it felt like the 120 kg. New PR :))
DL:
4 x 1 @ 115 kg
4 x 1 @ 140 kg
3 x 2 @ 160 kg
3 x 2 @ 185 kg
1 x 3 @ 195 kg
Bench Press:
5 x 1 @ 80 kg
5 x 1 @ 90 kg
4 x 4 @ 105 kg (partly military style)
Face Pulls:
10 x 4 @ Purple Band
Lunges
5 x 4 @ 70 kg

One more day Sheiko 1! Next week I need to deload.

Good stuff C.  Conrats on the PR. 

Thanks Matt.

My plan is to deload next week Monday and wednesday and on Friday go for PRs. The week after I will start another cycle of Sheiko 1.
I want to continue with his programs for the rest of the year. I feel they build a good base.

Sheiko Beginners 1 Week 4 Day 3:
Back Squat:
5 x 1 @ 90 kg
4 x 1 @ 110 kg
3 x 2 @ 125 kg
2 x 3 @ 135 kg
1 x 3 @ 130 kg
Bench Press:
5 x 1 @ 70 kg
5 x 1 @ 85 kg
5 x 5 @ 100 kg
Cable Cross Over
10 x 5
Overhead DB Extension
10 x 5 @ 16 kg DB
Good Mornings (seating)
5 x 5 @ 50 kg
Crunch:
10 x 3
This concluds the first Sheiko program.
Lessons learned by me:
(*)It is important to keep the ego in check while on Sheiko. Rather listen to my body to not burn out to fast.
(*)The one day rest between workouts is necessary
(*)Good Form is all important with Sheiko.
(*)It pays to experiment a bit with stance, set up and bar positions. There is lots of oportunity.
(*)Not sure about DB Flies. Maybe I will replace them with chin ups.

After a week of deload I will start anew with Sheiko Beginners 1.

1st Max Test:
Squat:
Added knee wraps at 140 kg
1 x 1 @ 140 kg
1 x 1 @ 150 kg
1 x 1 @ 160 kg
1 x 1 @ 170 kg
0 x 1 @ 180 kg (just a bit too high)
All of them had a lot of air in them. Knee wraps definetly need some time to get used to. The squats feel a lot safer this way. Furthermor, I purchased some weightlifting shoes. They also need time to get used to but definetly are making the lift more secure. At least that's how I felt about it.
Bench Press:
no shirt
1 x 1 @ 120 kg
1 x 1 @ 130 kg
0 x 1 @ 140 kg (locked it out but uneven)
Deadlift:
added belt at 200 kg
1 x1 @ 200 kg
1 x 1 @ 210 kg
0 x 1 @ 220 kg (lost grip on right hand)
1 x 1 @ 220 kg (nailed it this time) new PR.

Goal was to keep the weights high but intensity lower.
Back Squat:
2 x 2 @ 160 kg
1 x 1 @ 170 kg
Bench Press:
3 x 2 @ 120 kg
2 x 1 @ 130 kg
DL:
1 x 3 @ 200 kg; Focus was on grip. Held the weight at top position for min. 10 sec.
Postponed Sheiko cycle until after the meet.

DE day:
Back Squat:
2 x 6 @ 90 kg plus super mini bands.

Bench Press:
2 x 6 @ 70 kg

DL:
2 x 6 @ 110 kg

Friday I will retest maxes. The goal is to find the right meet opener. At the moment it looks like 170 - 130 - 210.

BTW. Eric Talmant on www.elitefts.com/sheiko has a great repository of different Sheiko programs plus a translation of a book by Sheiko on training.
Furthermore Eric posts his training log there and his answers in the Q&A section are also quite instructive.

2nd Max Test:
Squat:
1 x 1 @ 180 kg seemed easy so maybe this could be an opener.

Bench:
1 x 1 @ 140 kg Nailed it this time :-)

Deadlift:
1 x 1 @ 220 kg seemed easy
1 x 1 @ 230 kg considerably harder but still with some air
0 x 1 @ 235 kg got it to lock out and held on to it but on the way up, I must have used the thighs for help. So it did not count.

Light workout.
Squats:
10 x 1 @ 60 kg plus Light Bands
5 x 3 @ 90 kg plus Light Bands
Bench:
10 x 1 @ 70 kg
12 x 2 @ 70 kg
Pull Ups
5 x 3 @ BW
Side bends
20 x 3 @ 20 kg

DE:
Squat:
6 x 2 @ 90 kg plus Light Bands
Bench:
6 x 2 @ 60 kg plus Mini Bands
DL:
6 x 2 @ 115 kg

Friday is final test before meet.  :)

Just got back from a skiing vacation. Snow was good and it was possible to get one Dynamic Workout in.
Squat:
2 x 7 @ 90 kg plus Light bands
Bench:
2 x 7 @ 70 kg plus Mini bands

Weigh in tommorow looks promising with 98,4 kg today on the scale this morning.

Good luck tomorrow! :)

THanks Kris.
Today I am completly sore from yesterdays competition. Weigh in started at 10:30 am. I had 97,7kg on the scale.
The whole experience was very good and the organisation was very professional. The other athletes were very supportive and everybody helped each other getting into squat suits, shirts and the like. Even though I am beginner I felt welcome right away.
At 1pm the heavier group started with squats. My first attempt of 170 kg was going without problems and actually the depth was almost down to weightlifting level. 180 kg on the second attempt had 2 white and one red but still was no problem. 195 in the last attempt was a little too high. It seemed feasable though. The highest squat of the day was 265 with failed attempts for 270kg.
Bench was as expected for me with 140 kg which I nailed in the 3rd attempt. Raw, since I did not train in a shirt before. The leader in the 100kg class got 200kg but failed on 208,5 very closely. That 200 to me was the most impressive lift of the day.
When the time came for deadlift I ran out of food and was feeling already quite tired. So I netted 220kg on the 2nd attempt and failed 225 for the third.
So I ended with a 540 total which is as I expected.
My take home points are to bring more food because these meets can last several hours and to practice more in gear to get a better feel for squat depth with wraps.  And to come back next time even better prepared.

Great job Christian !!!!  As long as you learn from your mistakes and don't repeat them  ;D

Thanks Matt.

After a week off I will start tommorow the next Sheiko cycle. Can't wait to hit the weights again.
Doing the virtualmeets last year gave me the confidence that I could participate in an official meet and now I got more powerlifting fever.

 ;D x 100

It seems I forgot to post the official results of this meet.

http://www.kraftdreikampf.at/cms/front_content.php?idcat=36&dir=Ergebnisse_K3K_Landesmeisterschaft

It is the link at the bottom of the page.