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Personally, I think 3-5 minutes is a bit too long. I would go for shorter rest periods (as long as you are able to properly perform the exercise) and heavy weight. That being said don't overdo it and reinjure yourself. My 2 cents.

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Height: 6 foot
Weight: 240 pounds

Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)

Cardio sucks
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Take a wider stance on your squats. I'm a taller guy as well and have to go much wider than shoulder width, almost as wide as the rack with toes pointed outward. Some people also stick a plate under their heels, although i dont know if its advised.

For deadlifts, make sure the bar doesnt bounce off the ground.

You cant edit posts after a couple hours.

Oh, I guarantee if it is the case that they were traditionally deloaded then that is exactly what happended. But I see nothing wrong with correcting history! It's one thing for people to describe something and another for people to become the "inventors". And I am NOT saying that anyone does that on purpose. You don't see them protesting, though, either. But I could care less what other people call them.

So you liked that, Anuj?

I think that you are probably better qualified to know what weight is comfortable for you. However, 7% is really low and I agree with Bull that cutting is probably just putting your energy in places better served elsewhere. You can increase endurance, strength and all that without actively trying to shed fat. Especially when you are talking about such a small amount of it. And I would warn you that just dropping the weight isn't a guarantee of many more pullups. Do whatever you think is right but if it were me I'd concentrate on doing the training I needed to do and not worry about that fat.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

That was actually going to be my next question... I still think that running is going to be easier without 15lbs of dead weight, but at the same time...OCS breaks your body down a lot, 185lb guys will come out weighing in the 160's. A lot of that, given the nature of the exercise, is muscle. If I went in there with a bit more fat stored up, do you think that would prevent any muscle loss?

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We can rebuild him...

hehehe

dude, where have u been man?

Well my monitor was broken and plus I was out of town for a few days.

^^^ oh....i had sent u a pm btw

You know I was actually going to mention something like that. I don't like to generalize too much but for something that breaks down your body, as you say, I think people who have a little more fat have an advantage. I don't want to go into how much muscle you can expect to lose or save but having some extra fuel reserve in the form of fat, imo, for the most part is going to be a good thing. And when it comes down to it 15 percent or so isn't a large or unhealthy amount whereas single digits like 7% are not really "normal" for the body (it could be normal for some people of course). And having very low bf is a side-effect sometimes of endurance training but that doesn't mean you have to have very low bf to have enough endurance.

I agree that for most people single digit BF % are not healthy although I would not mind too much if mine were that low for at least a little bit......God I hate cardio.......

On the other hand, my weight right now isn't bad and I am running well and maxing out pullups, so here's the next idea, if you think it sounds probable:
If I were to eat maintenence calories every day and keep lifting/doing cardio, what would happen? I'm going to assume that I would maintain weight, but increase muscle size and strength while decreasing fat. Is this correct? It would seem logical to me to perhaps do that instead, can't argue with more strength for the same weight. If I were to do that, I would want to be eating a 40/20/40 ratio pro/fat/carbs, correct? Finally, I'm working with Rippetoe's Starting Strength right now, that's probably the best program for me at this point, correct?