Monthly Archives: May 2013

Power to the People style workout charts

This is simply a look into my workouts. These are the charts for the last 14 weeks. I have been performing the bent press and the dead lift for two sets of 5. I have also been performing the getup for 1 set of 5 and I have been doing sprints/snatches and swings for cardio. Hopefully this glimpse into my fitness world is helpful for you. I have done this while going to school full time and working full time. I have had weeks where I have simply not done certain exercises. The Get Up Seems to be the most likely to dismissed. Between school and work I have had about a 70 plus hour work week and I have somehow managed to maintain a healthy social life with my beautiful girlfriend. Towards the end of the semester I was particularly tired and mostly focussed on building strength.

Over the last few months I have successfully increased my dead lift from a 200 pound starting weight with a shaky 245 max a few weeks later to a max of 315 x 2. I have done this through cycling my workouts as discussed in other portions of my blog. I am now taking a week off to rest and to go to New Orleans. I used the Power to the People method from Pavel Tsatsouline. Over the last few months I have not gained a single pound with this strength. I still weigh approximately 163-165 on any given day. Therefore I have proven that you can gain strength without gaining size. I have also determined that I am going to change the bent press to a different pressing movement. I am going to use the kettlebell clean and military press. I was never able to get fully comfortable with the bent press. I’m certainly no Arthur Saxon.


Here I am attaching my workouts in a pdf friendly file. I use an iPhone app named Full Fitness to track my workouts.

Note: the weights listed are per side. I use a 45 pound Olympic bar. Therefore if it states 100 pounds that is actually 100 per side plus 45 pounds equaling 245. It’s easier for me to track weights this way.


The Natural Advantages Suggested Reading List

I wanted to present a reading list of books that have been educational to me. In no particular order. I hope that you enjoy it.

Nutrition and Food

In Defense of Food – Michael Pollen

Why We Get Fat – Gary Taubes

The Warrior Diet – Ori Hofmekler

What to Eat – Marion Nestle

Pottenger’s Prophecy – Deborah Keston, Gary Graham and Larry Scherwitz

The Encyclopedia of Healing Foods – Michael Murray N.D. and Joseph Pizzorno N.D. with Lara Pizzorno M.A., L.M.T.


Power to the People – Pavel Tsatsouline

The Purposeful Primitive – Marty Gallagher

Enter the Kettlebell – Pavel Tsatsouline

Return of the Kettlebell – Pavel Tsatsouline

Textbook of Weightlifting – Arthur Saxon

The Development of Physical Power – Arthur Saxon

The Naked Warrior – Pavel Tsatsouline

Super Joints – Pavel Tsatsouline


The Art of Simple Food – Alice Waters

The Flavor Bible – Karen Page and Andrew Dornenburg

The Paleo Diet Cookbook – Loren Cordain Ph. D.

Agriculture, gardening and sustainable living

The New Organic Farmer – Elliot Coleman

The Permaculture Way – Graham Bell

Maria Rodale’s Organic Gardening – Maria Rodale

Little House in the Suburbs: Backyard farming and home skills for self-sufficient living – Deanna Caswell and Daisy Siskin

Toolbox for Sustainable City Living – Scott Kellogg and Stacy Pettigrew

For Your Pet

Work Wonders: Feed your Dog Raw Meaty Bones – Tom Lonsdale

Suggested books that I have not read yet

Nutrition and Physical Degeneration – Weston A Price

The Encyclopedia of Natural Medicine – Michael Murray N.D. and Joseph Pizzorno N.D.