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.

SaxonBentPress

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.

FullFitness_10-May-13.pdf

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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.

Fitness

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

Cooking

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.