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Started the Russian 3x3 again with a little bit of modification.

Squat:
2x6 @ 340lbs

Bench:
3x6 @ 270lbs

J.M. Press:
8x2 @ 135lbs

GHR:
10x2 @ BW+band assist

Band Side Laterals:
10x2 @ super mini

Abs

Deadlift:
1x9 @ 460lbs

BTN Pull-ups:
5x5 @ BW

Shrugs:
5x4 @ 315lbs

BB Rows:
5x3 @ 225lbs

Here is where I made the change.  Just doing the deadlift with singles.  May also add in speed dead not sure yet.  I just don't see the point of doing 6x6 with the dead, seems like too many sets and reps.  We'll see how this goes.

Squat:
3x6 @ 340lbs

Bench:
2x6 @ 270lbs

GHR:
2x10 @ assisted BW

Face-Pulls:
2x10 @ super-mini

BTN Press:
6x6 @ 115lbs

Lying Tri. Ext.:
6x5 @ 85lbs

BB Curls:
10x2 @ 65lbs

Squat:
2x6 @ 340lbs

Bench:
4x6 @ 270lbs

Abs

Short session today

Deadlift:
1x8 @ 475lbs

BTN Pull-ups:
5x5 @ BW+5lbs

BB Rows:
5x3 @ 230lbs

Gonna try and lose some weight for this next meet.  Would like to get down to about 195 or so with minimal strength loss.  I'll start keeping track probably starting next training day.

Yeah I am finding too that doing deads for more than 6 reps takes an awfull lot out of me, plus the form blows toward the end anyways.

I agree with Max. It is a good decision to handle the DL as singles. This lets you focus on form much better. After rep 4 or 5 I just want to lift that weight no matter what in my experience.
Strong lifting!

Thanks, guys.  I started with a little bit higher percentage on the deadlift, since I'm only doing the singes.  I think originally the program has you doing 80% of 1rm working up to 6x6 over 4 or 5 weeks.  I'm starting at 83% and adding about 2% to the bar each week while dropping a rep.

Squat:
4x6 @ 340lbs

Bench:
2x6 @ 270lbs

Abs

RC work

Weighed in at ~216 lbs this morning.

I will start posting my weight every Thursday, hopefully as it decreases  ::)

BTN PRESS:
6x6 @ 120lbs

Band Face-Pulls:
10x3 @ super-mini

BB Curls:
10x2 @ 70lbs

What are you doing to make it decrease? ;D

That's the hard part  :D  If I can get my butt out of bed in the mornings, early enough before I have to head out to school and get the kids ready, I plan on doing some cardio on my off days.  Right now though I've just been pretty strict with my diet. Sticking with eggs, tuna, chicken, a few vegetables, 1% milk (I really like milk) and some protein shakes here and there.  I'm pretty carb sensitive so I try to keep those as low as possible, except maybe on my training days.

I really want to make an effort to get my weight down below 200lbs, so we'll see. 

That's the hard part  :D  If I can get my butt out of bed in the mornings, early enough before I have to head out to school and get the kids ready, I plan on doing some cardio on my off days.  Right now though I've just been pretty strict with my diet. Sticking with eggs, tuna, chicken, a few vegetables, 1% milk (I really like milk) and some protein shakes here and there.  I'm pretty carb sensitive so I try to keep those as low as possible, except maybe on my training days.

I really want to make an effort to get my weight down below 200lbs, so we'll see. 

Sounds great.  :)

I'm very carb sensitive too, and find that cutting all carbs after 6pm on non-training days and generally not going overboard with carbs helps me maintain weight long-term without having to resort to a full-blown ketogenic diet (http://tsampa.org/training/blog/archives/2006/10/#post_480). Reverted back to the right way(tm) about a week ago to offset the signs of a couple of months of too much work-provided goodies and too little training. The trend reverted immediately, lost almost a kilo in the first week. Feels much better too.

Squat:
2x6 @ 340lbs

Bench:
5x6 @ 270lbs

Abs

Wanted to do some assistance stuff, but the little one wasn't gonna let me.

Deadlift:
1x7 @ 495lbs

Pull-Ups:
5x4 @ Bw+10

DB Rows:
6x4 @ 115lb db

Power Shrugs:
5x2 @ 405lbs

Did the first two singles of deads with no belt, then put the belt on for the other 5 singles.

I too have found that I am pretty darn carb sensitive. That realization alone has given me a lot better control over my weight although not as good as it probably could be with a little more discipline on my part.

Keep after it, it will payoff

DL numbers look good. How do you feel about using the belt?
To me it is partly pyschological. I tend to use better form when wearing it.

As for dropping weight. I dropped about 4 kg or ~10 pounds in about 1 1/2 months, by just cutting down a little on carb intake (mostly fruit yoghurts  :'() and taking a walk more often. I hope your diet plans work for you.

Thanks Michael and Christian.

As far as the belt goes, I've just decided to quit pushing myself trying to lift the heavier weight without it.  I do feel that the heavier I go the more my form probably breaks down too and thus the belt helps hold better form.  Regardless, if it helps me lift heavier weight with better form and less chance for an injury, then I'm all for it.

I'm trying to stick to atleast 3 days of cardio a week.  Between 20 to 45 minutes per session, I usually alternate.  We'll see how this goes, school work is picking up, which it seems it always does for the last part of the semester, and my time to do much of anything outside of that is very limited.  :(

Weight: 215 lbs


I donate plasma about twice a week and you have to get a physical once a year to be allowed to keep donating.  This time last year I weighed 227. The doctor was like, "How come you've lost weight?".  I was like ooohhhh, a whole 12 pounds in a year, something must be wrong with me  ;D

I gotta change some things around, my hips are taking a beating.  I've been stretching everyday and they still feel tight and stiff and well......  >:(

So I think I'm going to Squat/Dead twice a week, instead of 3 times.  Unless I was just using too high a percentage for deads, but I don't think starting at 83% of 1rm to be high.

I suppose the dieting could have something to do with this also.

This was Thursday's session April 3.

BB Incline Press:
10x1 @ 135lbs
8x1 @ 185lbs
2x1 @ 225lbs
1x1 @ 265lbs

3x2 @ 225lbs

JM Press:
8x1 @ 135lbs
8x2 @ 155lbs

Face-Pulls:
10x2 @ super-mini

Pull-ups:
5x2 @ Bw

Squats:
8x1 @ Bar
5x1 @ 135 lbs
3x1 @ 225 lbs
2x1 @ 315 lbs
2x1 @ 335 lbs <--- added belt
1x1 @ 365 lbs
1x1 @ 385 lbs

2x2 @ 346 lbs

Goodmornings:
8x3 @ 225 lbs <--- pins set at 11

GHR:
8x2 @ Bw band assisted

Abs

My foot placement on squats was about shoulder width.  I usually have my feet much wider, about 5 or 6 inches per side.  Could be the cause of my hip discomfort.

So, for this next full meet I'm gonna stay with the shoulder-width placement.  Maybe this will help with hitting an unquestionable depth, since it seems to be easier to hit depth with the closer stance.

Speed Bench:
3x8 @ 187 lbs + super-mini band

CG Rev. Band Bench:
5x1 @ 315 lbs
5x1 @ 365 lbs
5x1 @ 380 lbs

Pendley Rows:
8x4 @ 135 lbs

OH DB Press: (seated)
6x3 @ 65 lb dbs

RC Work

Bands on the CG Rev. Band Bench took off about 140 lbs at the bottom and nothing at the top.

Speed Box Squats: 1" or 2" below parallel
2x10 @ 225lbs

Rack Pulls: 2" below knee
5x1 @ 455 lbs
5x1 @ 485 lbs
5x1 @ 505 lbs

GHR:
10x2 @ Bw+band assist

Abs

Weight: 213/214 lbs


It's kind of hard to tell exactly where the dial is on a non-digital scale, that's why it says 213/214.

BB Incline Press:
5x1 @ 135 lbs
3x1 @ 225 lbs
1x1 @ 245 lbs
1x1 @ 270 lbs

2x2 @ 240 lbs
1x1 @ 240 lbs

Dips:
8x1 @ Bw+45 lbs
8x2 @ Bw+55 lbs

Flat DB Press:
8x2 @ 65 lb dbs

Side Laterals:
10x3 @ 25 lb dbs

RC Work

Deadlift:
2x1 @ 440 lbs

Speed Deads:
2x8 @ 350 lbs

SLDL:
8x3 @ 250 lbs

Pendley Row:
8x3 @ 145 lbs

Hammer-Grip Pull-up:
8x3 @ Bw+10 lbs

GM:
8x3 @ 225 lbs

Abs

Bench:
10x2 @ 204 lbs <-- no warm up

BTN Push Press:
5x1 @ 115 lbs
5x1 @ 135 lbs
5x1 @ 145 lbs
5x1 @ 150 lbs
5x1 @ 160 lbs

Dips:
8x2 @ Bw+60 lbs

Rear Laterals:
10x2 @ 25 lb dbs

Band Pushdowns:
10x2 @ super-mini

RC Work

Squats:
10x1 @ 135 lbs
5x1 @ 225 lbs
2x1 @ 315 lbs
1x1 @ 385 lbs
1x0 @ 405 lbs  <-- Not sure what happened there :(

2x3 @ 315 lbs

Speed Squats:
2x8 @ 225 lbs

Front Squats:
5x3 @ 135 lbs

Abs

Horrible day today.  Every single squat felt heavy.
Hopefully once my body adjusts itself to this dieting thing it'll get better.

Bench:
10x2 @ 240 lbs

CG Bench:
10x2 @ 212 lbs

Incline Bench:
10x2 @ 135 lbs

Abs

RC Work

Had to adjust the incline press, there is no way I was gonna get 197 lbs for 2 sets of 10 reps, as prescribed by the Coan program.

Weight:  213 lbs
I've also lost about 2-2.5 inches off my waist

Deadlift:
2x1 @ 470 lbs

SLDL:
6x3 @ 315 lbs

Pendlay Rows:
8x3 @ 155 lbs

BTN Pull-Ups:
8x3 @ Bw

Abs

Bench:
10x2 @ 206 lbs

BTN Push Press:
5x1 @ 135 lbs
3x1 @ 160 lbs
3x1 @ 180 lbs
3x1 @ 200 lbs

6x1 @ 145 lbs

Dips:
8x2 @ +70 lbs

Band Pushdowns:
6x3 @ super-mini

Rear Laterals:
10x2 @ 25 lb dbs

Squat:
10x1 @ 135 lbs
5x1 @ 225 lbs
2x1 @ 315 lbs
1x1 @ 385 lbs
1x1 @ 435 lbs

Rev. Band Squat:
3x1 @ 455 lbs
2x1 @ 505 lbs
1x1 @ 525 lbs
0x1 @ 575 lbs

GoodMorings:
6x1 @ 225 lbs
6x1 @ 275 lbs
6x1 @ 300 lbs

Front Squat:
5x2 @ 155 lbs
5x1 @ 165 lbs

Abs

Bands on the rev. band squat took off appr. 200 lbs at the bottom.

Bench:
8x2 @ 252 lbs

Incline:
8x2 @ 145 lbs

CG:
8x2 @ 222 lbs

Side Laterals:
10x3 @ 27 lb dbs

My inclines for anything over.. ohhhhh..... 1 rep, are pathetic.  :)

Weight:  ~210 lbs

Waist is still hovering around the 37 inch mark.  Would like to get that down to about a 34 or 35.  So that will probably mean another 15 or 20 lbs I suppose, that's pretty much where it's all stored :)