A New Strength Building Routine

U.S. Air Force Staff Sgt. Macy Benjamin, 355th Contracting Squadron contract administrator, prepares to preform a dead lift at the Haeffner Fitness and Sports Center at Davis-Monthan Air Force Base, Ariz., Aug. 25 2016. Benjamin uses weight lifting as a personal escape from every day stressors. (U.S. Air Force photo by Airman 1st Class Ashley N. Steffen)

 

This is the first round of a series of strength training days based on the book “Power to the People,” by Pavel Tsatsouline (link goes to the Kindle version on Amazon). Basically I’ll be doing two exercises per session: a barbell deadlift and a one-arm shoulder press. There are only 2 sets, and each set is for no more than 5 reps. 

Day 1 (1/14/19)

  • 155lbs 1×5 barbell deadlift
  • 145lbs 1×5 barbell deadlift
  • 25lbs 1×5 one-arm shoulder press
  • 20lbs 1×5 one-arm shoulder press

Day 2 

  • 160lbs 1×5 Barbell Deadlift
  • 145lbs 1×5 Barbell Deadlift
  • 30lbs 1×5 One-arm shoulder press
  • 25lbs 1×5 One-arm shoulder press

Day 3

  • 165lbs 1×5 barbell deadlift
  • 35 lbs 1×5 One-arm shoulder press
  • 35lbs 1×5 One-arm shoulder press

Day 4

  • 170lbs 1×5 Barbell Deadlift
  • 155lbs 1×5 barbell deadlift

Day 5

  • 175lbs 1×5 Barbell Deadlift
  • 160lbs 1×5 Barbell Deadlift
  • 35lbs 1×4 One-arm shoulder press
  • 30lbs 1×5 one-arm shoulder press

Day 6

  • 185lbs 1×5 Barbell Deadlift
  • 165lbs 1×3 barbell deadlift
  • 35lbs 1×5 One-arm shoulder press
  • 30lbs 1×3 One-arm shoulder press

Day 7

  • 195lbs 1×5 barbell deadlift
  • 175lbs 1×5 barbell deadlift

Day 8 (1/25/19)

  • 200 lbs 1×5 Barbell Deadlift
  • 32.5 lbs 1×5 One-arm shoulder press
  • 30lbs 1×5 one-arm shoulder press