Cycle 11 – 1s Week: Power Clean & Deadlift: 3/4/13

First training session after a 2 week layoff!
Also first session after my Prep Phase as I start Carb Backloading.
Slept for around 6 hours before work.
Felt decent as I arrived at the gym. (6/10)

Stopped using pre-made supplements and now using my own, mostly from TrueNutrition.
Started with the ignition Shake suggested from Carb Backloading eBook.
Energy level was good most of the session.

Didn’t attempt to do max singles due to the lay off but did do my Training Max singles.
Also my lower back seems to feel a bit raw.
Good session overall even though I did not do all my assistance work as I needed to leave the gym early.


Body Weight: 161.5 lbs on 3/3/13

Pre-workout Warm-ups: 20 mins

Training Time: 1 hr 15 mins

Hours in fast: ~11 hours

Pre-workout Warm-ups:

Foam Rolling
Dynamic Stretching
1 min Vertical Jumps
2 min Jump Rope

Main Lift(s):

Power Clean:

Warm-up Sets:
60 x 5
75 x 5
90 x 3

Work Sets:
115 x 5
130 x 3
145 x 2 (e1RM = 155)

Training Max Set:
150 x 1

Lower back feeling a bit raw somehow even with the 2 week layoff.
But my energy level went up as I started the warm-up sets (7/10).
I felt even more energetic as I finished the warm-up sets! (8/10)
Sets felt light enough and decided to stop on the 2nd rep on the top work set even though I only planned to do 1 rep and felt like I could have done at least 1 more!


Warm-up Sets:
145 x 5
180 x 5
215 x 3

Work Sets:
270 x 5
305 x 3
340 x 1

Training Max Set:
355 x 1

Energy level still good but the weight felt heavier than expected.
My lower back still felt raw a bit also so taking it easy and safely.
Top work set felt very difficult to do somehow and saved 1 more in the bank.
Training Max set was even harder and noticed slight roundage on the lower back.
Debating deloading.

Assistance Exercises:

Box Squat:
(40 % of Training Max)

45 x 10

120 x 10
– Rest 1.5 mins
120 x 10
– Rest 1.5 mins
120 x 8
– Rest 1.5 mins
120 x 8
– Rest 1.5 mins
120 x 8

Trying to make the rest between sets on my assistance work as little as possible.
Energy level dipped slightly. (7/10)
May need to drop the weight a bit as I am not able to do all the reps I wanted with the amount of rest I wanted.

Good Mornings:


Weighted Sit-ups:



Tabata Jump Rope: 

Work: 20 secs x 8
Rest: 10 seconds x 8

At least finished my session with a decent jump ropes.