Round 5 (3/11-3/22/19)

Getting Closer…

I’ve been practicing the strength building routine from a short book called “Power to the People“, by Pavel Tsatsouline (links to the book on Amazon). Basically, you do rounds of about 8 to 10 workouts no more than 5 times per week, and each workout consists of two exercises: deadlifts and one-arm shoulder presses. There are two sets for each exercises, with no more than reps per exercise.

On the last day of this round, I deadlifted 215 pounds, a personal best, and I one-arm shoulder pressed 40 pounds, also a personal best. I weighed 223 pounds when I started the program, and I now weight 201 pounds. It seems I’ve built muscle while losing fat, which was my goal.

Day 1 (3/11/19)

  • 180 lbs 1 x 5 Barbell Deadlift
  • 170 lbs 1 x 5 Barbell Deadlift
  • 35 lbs 1 x 5 Barbell Deadlift
  • 32.5 1 x 5 One-arm Shoulder Press

Day 2 (3/13/19)

  • 185 lbs 1 x 5 Barbell Deadlift
  • 175 lbs 1 x 5 Barbell Deadlift
  • 37.5 1 x 5 One-arm Shoulder Press
  • 35 lbs 1 x 5 One-arm Shoulder Press

Day 3 (3/15/19)

  • 190 lbs 1 x 5 Barbell Deadlift
  • 175 lbs 1 x 5 Barbell Deadlift
  • 40 lbs 1 x 5 One-arm Shoulder Press
  • 35 lbs 1 x 5 One-arm Shoulder Press

Day 4 (3/16/19)

  • 195 lbs 1 x 5 Barbell Deadlift
  • 175 lbs 1 x 5 Barbell Deadlift
  • 37.5 lbs 1 x 5 One-arm Shoulder Press
  • 32.5 lbs 1 x 5 One-arm Shoulder Press

Day 5 (3/17/19)

  • 200 lbs 1 x 5 Barbell Deadlift
  • 35 lbs 1 x 5 One-arm Shoulder Press

Day 6 (3/18/19)

  • 205 lbs 1 x 5 Barbell Deadlift
  • 185 lbs 1 x 5 Barbell Deadlift
  • 35 lbs 1 x 5 One-arm Shoulder Press
  • 32.5 lbs 1 x 5 One-arm Shoulder Press

Day 7 (3/20/19)

  • 210 lbs 1 x 5 Barbell Deadlift
  • 37.5 lbs 1 x 5 One-arm Shoulder Press
  • 30 lbs 1 x 5 One-arm Shoulder Press

Day 8 (3/22/19)

  • 215 lbs 1 x 5 Barbell Deadlift
  • 40 lbs 1 x 5 One-arm Shoulder Press
  • 32.5 1 x 5 One-arm Shoulder Press