# Jbourde Training Log **URL:** \ **Category:** Training Logs\ **Created:** [May 5, 2024, 1:56am UTC](https://forum.barbellmedicine.com/t/jbourde-training-log/14550 "2024-05-05T01:56:05Z")\ **Posts on this page:** 20\ **Page:** 1
**Author:** ![jbourde](https://avatars.discourse-cdn.com/v4/letter/j/b5e925/32.png) [@jbourde](https://forum.barbellmedicine.com/u/jbourde)\ **Post date:** [May 5, 2024, 1:56am UTC](https://forum.barbellmedicine.com/t/jbourde-training-log/14550/1 "2024-05-05T01:56:05Z")
Hi Everyone, My name is James and I am currently running The Beginner Prescription. I have been lifting on and off for the past few years and usually use Starting Strength programming. I will often run the NLP and get to a 275-300 lb squat and then by that time I am so burned out I just stop lifting all together. Then after a break I will run the NLP again and expect a different result. It is very frustrating and I feel that I am just going in circles, scared to do anything other than NLP. A friend of mine recommended Barbell Medicine and that is why I am now going to give The Beginner Prescription a try. I am new to RPE and my lifts are no where near were I was a few years ago but I am looking forward to the program! My goals are to build more muscle and size while hopefully setting some new PR’s. **Week 1 Day 1 - Wednesday May 1st 2024** **Squat** 185lbs x4 @RPE 6 205lbs x4 @RPE 7 215lbs x4 @RPE 8 **Bench Press** 95lbs x10 @RPE 6 135lbs x10 @RPE 7 155lbs x10 @RPE 8 **Deadlift** 225lbs x5 @RPE 8 - supposed to have done 8 reps I really enjoyed the program today, I have a lot to learn about RPE but I felt like Day 1 was a good start. I was a little bit conservative on some of my weights but I am still figuring it out. My squat at 215lbs was more like an RPE 6 or 7. I definitely had more in the tank which is good. One thing that I realized is that I have no cardio and I am under trained as the sets of 10 and 8 reps killed me. I couldn’t figure out how to deadlift 8 reps lol and was out of time so I just did 225lbs and called it a day. I will have to figure out how to deadlift for so many reps. ---
**Author:** ![jbourde](https://avatars.discourse-cdn.com/v4/letter/j/b5e925/32.png) [@jbourde](https://forum.barbellmedicine.com/u/jbourde)\ **Post date:** [January 5, 2025, 1:32am UTC](https://forum.barbellmedicine.com/t/jbourde-training-log/14550/21 "2025-01-05T01:32:09Z")
**Week 1 Day 1 - Friday January 3rd 2025** **Squat** 155lbs x4 @RPE 6 165lbs x4 @RPE 7 170lbs x4 @RPE 8 **Overhead Press** 50lbs x10 @RPE 6 55lbs x10 @RPE 7 60lbs x10 @RPE 8 **Deadlift** 135lbs x8 @RPE 6 140lbs x8 @RPE 7 145lbs x8 @RPE 8 ---
**Author:** ![jbourde](https://avatars.discourse-cdn.com/v4/letter/j/b5e925/32.png) [@jbourde](https://forum.barbellmedicine.com/u/jbourde)\ **Post date:** [January 5, 2025, 5:04pm UTC](https://forum.barbellmedicine.com/t/jbourde-training-log/14550/22 "2025-01-05T17:04:11Z")
**Week 1 Day 2 - Sunday January 5th 2025** **Bench Press** 135lbs x4 @RPE 6 145lbs x4 @RPE 7 155lbs x4 @RPE 8 **Squat** 135lbs x7 @RPE 6 155lbs x7 @RPE 7 165lbs x7 @RPE 8 **Barbell Row** 95lbs x10 @RPE 6 100lbs x10 @RPE 7 105lbs x10 @RPE 8 Back to logging after some layoffs. I am looking forward to running this whole program and seeing where I end up after the 3 Phases. I am starting off probably undershooting my RPE but that is okay. I would rather start lighter than too heavy. Squats for 7 reps felt pretty good and same with my Bench Press. ---
**Author:** ![jbourde](https://avatars.discourse-cdn.com/v4/letter/j/b5e925/32.png) [@jbourde](https://forum.barbellmedicine.com/u/jbourde)\ **Post date:** [January 8, 2025, 1:57am UTC](https://forum.barbellmedicine.com/t/jbourde-training-log/14550/23 "2025-01-08T01:57:47Z")
**Week 1 Day 3 - Tuesday January 7th 2025** **Deadlift** 185lbs x4 @RPE 6 205lbs x4 @RPE 7 225lbs x4 @RPE 8 **Overhead Press** 65lbs x8 @RPE 6 70lbs x8 @RPE 7 75lbs x8 @RPE 8 **Squat** 95lbs x10 @RPE 6 100lbs x10 @RPE 7 115lbs x10 @RPE 8 Week 1 is done. Felt good overall. Definitely undershot some RPE but again just want to get used to the different rep ranges and doing more sets. Looking forward to week 2. ---
**Author:** ![jbourde](https://avatars.discourse-cdn.com/v4/letter/j/b5e925/32.png) [@jbourde](https://forum.barbellmedicine.com/u/jbourde)\ **Post date:** [January 10, 2025, 3:03am UTC](https://forum.barbellmedicine.com/t/jbourde-training-log/14550/24 "2025-01-10T03:03:30Z")
**Week 2 Day 1 - Thursday January 9th 2025** **Squat** 185 lbs x4 @RPE 6 195 lbs x4 @RPE 7 205 lbs x4 @RPE 8 x2 **Overhead Press** 65 lbs x10 @RPE 6 70 lbs x10 @RPE 7 75 lbs x10 @RPE 8 x2 **Deadlift** 135 lbs x8 @RPE 6 145 lbs x8 @RPE 7 155 lbs x8 @RPE 8 Had to start week 2 off a bit earlier then I wanted to but I had a rest day yesterday and I am feeling good because my weights were pretty low for week 1. Today i got my squat to 205 lbs which still felt light at rpe 8 so I think i have lots of room to keep improving. I am really enjoying the program so far. It is nice using rpe as a measure for setting your working set weights. I did 185 lbs which felt like a decent rpe 6 and then based on that it is easy to program the rpe 7 and 8. Also its nice working in various rep ranges other than Fahves… ---
**Author:** ![jbourde](https://avatars.discourse-cdn.com/v4/letter/j/b5e925/32.png) [@jbourde](https://forum.barbellmedicine.com/u/jbourde)\ **Post date:** [January 13, 2025, 2:01am UTC](https://forum.barbellmedicine.com/t/jbourde-training-log/14550/25 "2025-01-13T02:01:05Z")
**Week 2 Day 2 - Sunday January 12th 2025** **Bench Press** 145 lbs x4 @RPE 6 155 lbs x4 @RPE 7 160 lbs x4 @RPE 8 x2 **Squat** 135 lbs x7 @RPE 6 155 lbs x7 @RPE 7 170 lbs x7 @RPE 8 x2 ---
**Author:** ![jbourde](https://avatars.discourse-cdn.com/v4/letter/j/b5e925/32.png) [@jbourde](https://forum.barbellmedicine.com/u/jbourde)\ **Post date:** [January 15, 2025, 2:27am UTC](https://forum.barbellmedicine.com/t/jbourde-training-log/14550/27 "2025-01-15T02:27:05Z")
**Week 2 Day 3 - Tuesday January 14th 2025** **Deadlift** 185 lbs x4 @RPE 6 210 lbs x4 @RPE 7 230 lbs x4 @RPE 8 x2 **Overhead Press** 65 lbs x8 @RPE 6 70 lbs x8 @RPE 7 85 lbs x8 @RPE 8 x2 **Squat** 100 lbs x10 @RPE 6 115 lbs x10 @RPE 7 120 lbs x10 @RPE 8 x2 Due to my work schedule I have been trying to run this program on a friday, sunday, tuesday schedule. It just works easier to lift predominantly on weekends versus trying to do the traditional monday, wednesday, friday schedule. The work week is busier and has more unknowns in it. So this set up works well for now. ---
**Author:** ![jbourde](https://avatars.discourse-cdn.com/v4/letter/j/b5e925/32.png) [@jbourde](https://forum.barbellmedicine.com/u/jbourde)\ **Post date:** [January 17, 2025, 2:40am UTC](https://forum.barbellmedicine.com/t/jbourde-training-log/14550/28 "2025-01-17T02:40:21Z")
**Week 3 Day 1 - Thursday January 16th 2025** **Squat** 185 lbs x4 @RPE 6 195 lbs x4 @RPE 7 210 lbs x4 @RPE 8 x2 **Overhead Press** 70 lbs x10 @RPE 6 75 lbs x10 @RPE 7 85 lbs x10 @RPE 8 x2 **Deadlift** 135 lbs x8 @RPE 6 155 lbs x8 @RPE 7 165 lbs x8 @RPE 8 Ideally i would have done this workout tomorrow but i basically have no time tomorrow so I had to start day 1 of week 3 today. Not ideal but better than missing days. Lifts felt fine today however i was running out of time so i did 3 sets of deadlifts instead of the 4 which the program had. Good workout though and I am really enjoying this template. I would recommend it for sure. ---
**Author:** ![jbourde](https://avatars.discourse-cdn.com/v4/letter/j/b5e925/32.png) [@jbourde](https://forum.barbellmedicine.com/u/jbourde)\ **Post date:** [January 20, 2025, 1:47am UTC](https://forum.barbellmedicine.com/t/jbourde-training-log/14550/29 "2025-01-20T01:47:49Z")
**Week 3 Day 2 - Sunday January 19th 2025** **Bench Press** 150 lbs x4 @RPE 6 160 lbs x4 @RPE 7 170 lbs x4 @RPE 8 x2 sets **Squat** 155 lbs x7 @RPE 6 160 lbs x7 @RPE 7 175 lbs x7 @RPE 8 x2 sets **Dumbell Row** 10 lbs x10 @RPE 6 30 lbs x10 @RPE 7 x2 sets Workout was feeling pretty nice today. My bench at 170 lbs felt light, as did my 7 rep squats today at 175 lbs. Definetley still undershooting my rpe’s and I feel like my work capacity for all these working sets is improving. I think I have had nice progress since week 1. ---
**Author:** ![jbourde](https://avatars.discourse-cdn.com/v4/letter/j/b5e925/32.png) [@jbourde](https://forum.barbellmedicine.com/u/jbourde)\ **Post date:** [January 22, 2025, 2:16am UTC](https://forum.barbellmedicine.com/t/jbourde-training-log/14550/30 "2025-01-22T02:16:11Z")
**Week 3 Day 3 - Tuesday January 21st 2025** **Deadlift** 185 lbs x4 @RPE 6 215 lbs x4 @RPE 7 235 lbs x4 @RPE 8 x2 **Overhead Press** 70 lbs x8 @RPE 6 75 lbs x8 @RPE 7 90 lbs x8 @RPE 8 x2 **Squat** 105 lbs x10 @RPE 6 115 lbs x10 @RPE 7 135lbs x10 @RPE 8 x2 ---
**Author:** ![jbourde](https://avatars.discourse-cdn.com/v4/letter/j/b5e925/32.png) [@jbourde](https://forum.barbellmedicine.com/u/jbourde)\ **Post date:** [January 25, 2025, 1:40am UTC](https://forum.barbellmedicine.com/t/jbourde-training-log/14550/31 "2025-01-25T01:40:55Z")
**Week 4 Day 1 - Friday January 24th 2025** **Squat** 185 lbs x4 @RPE 6 205 lbs x4 @RPE 7 225 lbs x4 @RPE 8 x2 **Overhead Press** 65 lbs x10 @RPE 6 75 lbs x10 @RPE 7 80 lbs x10 @RPE 8 x2 **Deadlift** 135 lbs x8 @RPE 6 155 lbs x8 @RPE 7 175 lbs x8 @RPE 8 ---
**Author:** ![jbourde](https://avatars.discourse-cdn.com/v4/letter/j/b5e925/32.png) [@jbourde](https://forum.barbellmedicine.com/u/jbourde)\ **Post date:** [January 27, 2025, 1:31am UTC](https://forum.barbellmedicine.com/t/jbourde-training-log/14550/32 "2025-01-27T01:31:47Z")
**Week 4 Day 2 - Sunday January 26th 2025** **Bench Press** 155 lbs x4 @RPE 6 165 lbs x4 @RPE 7 175 lbs x4 @RPE 8 x3 sets **Squat** 160 lbs x7 @RPE 6 185 lbs x7 @RPE 7 225 lbs x7 @RPE 8 x2 sets Completed day 2 of week 4 of the Beginner Template today. When i started the workout on the app i was surprised to see another set for the bench press added in. So that was 5 total working sets for Bench Press today! I love how this program is set up. After Bench, I moved onto squatting and again I felt great. Pushed 225 lbs for both rpe 8 sets. I filmed the lifts and the 7 reps all moving smoothly. Overall thing’s are feeling pretty damn good. ---
**Author:** ![jbourde](https://avatars.discourse-cdn.com/v4/letter/j/b5e925/32.png) [@jbourde](https://forum.barbellmedicine.com/u/jbourde)\ **Post date:** [January 30, 2025, 2:58am UTC](https://forum.barbellmedicine.com/t/jbourde-training-log/14550/33 "2025-01-30T02:58:35Z")
**Week 4 Day 3 - Tuesday January 28th 2025** **Deadlift** 205 lbs x4 @RPE 6 225 lbs x4 @RPE 7 245 lbs x4 @RPE 8 x2 **Overhead Press** 75 lbs x8 @RPE 6 80 lbs x8 @RPE 7 95 lbs x8 @RPE 8 x2 **Squat** 115 lbs x10 @RPE 6 135 lbs x10 @RPE 7 155 lbs x10 @RPE 8 x2 That was my last workout for Phase 1 week 4. I feel that I am still making progress and will be continuing on with Phase 1 for atleast a few more weeks. ---
**Author:** ![jbourde](https://avatars.discourse-cdn.com/v4/letter/j/b5e925/32.png) [@jbourde](https://forum.barbellmedicine.com/u/jbourde)\ **Post date:** [February 3, 2025, 2:59am UTC](https://forum.barbellmedicine.com/t/jbourde-training-log/14550/34 "2025-02-03T02:59:57Z")
**Week 4.2 Day 1 - Sunday February 2nd 2025** **Overhead Press** 65 lbs x10 @RPE 6 80 lbs x10 @RPE 7 85 lbs x10 @RPE 8 x2 I hurt my knee grappling a few days ago so for the next week it is likely going to be Upper body lifts only. Atleast until my knee losens up and i can get into a squat position again. I am optimistic that my knee will improve soon though. ---
**Author:** ![jbourde](https://avatars.discourse-cdn.com/v4/letter/j/b5e925/32.png) [@jbourde](https://forum.barbellmedicine.com/u/jbourde)\ **Post date:** [February 6, 2025, 3:01am UTC](https://forum.barbellmedicine.com/t/jbourde-training-log/14550/35 "2025-02-06T03:01:00Z")
**Week 4.2 Day 2 - Wednesday February 5th 2025** **Bench Press** 155 lbs x4 @RPE 6 175 lbs x4 @RPE 7 185 lbs x4 @RPE 8 x3 sets Lots of volume on the bench today. Felt pretty good overall. My knee is feeling better as well so I should be back to some light squats and deadlifts soon! ---
**Author:** ![jbourde](https://avatars.discourse-cdn.com/v4/letter/j/b5e925/32.png) [@jbourde](https://forum.barbellmedicine.com/u/jbourde)\ **Post date:** [February 16, 2025, 5:45pm UTC](https://forum.barbellmedicine.com/t/jbourde-training-log/14550/36 "2025-02-16T17:45:20Z")
Ended up squatting and deadlifting today for the first time in 3 weeks since i hurt my acl doing jiu jitsu. I kept my weight low and used a slower tempo to ease back into it per Dr.Baraki’s tips. Things felt pretty good but i still have some discomfort. The plan is to probably do another 4 weeks of phase 1 and then see how i am feeling. ---
**Author:** ![jbourde](https://avatars.discourse-cdn.com/v4/letter/j/b5e925/32.png) [@jbourde](https://forum.barbellmedicine.com/u/jbourde)\ **Post date:** [April 2, 2025, 12:02am UTC](https://forum.barbellmedicine.com/t/jbourde-training-log/14550/37 "2025-04-02T00:02:33Z")
**Week 4 Day 2 - Tuesday April 1st 2025** **Bench Press** 165 lbs x4 @RPE 6 175 lbs x4 @RPE 7 185 lbs x4 @RPE 8 x2 sets **Squat** 135 lbs x7 @RPE 6 145 lbs x7 @RPE 7 155 lbs x7 @RPE 8 x2 sets I havent logged much since hurting my knee at the end of January. The injury has been really annoying since before the injury i was having awesome results on the Beginner Template. While rehabbing my knee back slowly I ran Phase 1 again for the past 4 weeks. I have been cautious progressing back and my lower body lifts are still terrible lol. I have had some small wins though such as pressing 90lbs for 10 reps x 2 sets the other day so that was pretty cool. I am going to keep doing phase 1 untill progress stops and then do phase 2 probably in a few weeks. ---
**Author:** ![jbourde](https://avatars.discourse-cdn.com/v4/letter/j/b5e925/32.png) [@jbourde](https://forum.barbellmedicine.com/u/jbourde)\ **Post date:** [April 15, 2025, 9:27pm UTC](https://forum.barbellmedicine.com/t/jbourde-training-log/14550/38 "2025-04-15T21:27:46Z")
**Monday April 14th 2025** **Squat** 175 lbs x4 @RPE 6 185 lbs x4 @RPE 7 205 lbs x4 @RPE 8 x2 **Overhead Press** 65 lbs x10 @RPE 6 75 lbs x10 @RPE 7 85 lbs x10 @RPE 8 x2 **Deadlift** 135 lbs x8 @RPE 6 140 lbs x8 @RPE 7 145 lbs x8 @RPE 8 My knee felt pretty good and i squatted 205lbs for the first time in a few months. Knock on wood things are moving in the right direction again. ---
**Author:** ![jbourde](https://avatars.discourse-cdn.com/v4/letter/j/b5e925/32.png) [@jbourde](https://forum.barbellmedicine.com/u/jbourde)\ **Post date:** [April 15, 2025, 9:31pm UTC](https://forum.barbellmedicine.com/t/jbourde-training-log/14550/39 "2025-04-15T21:31:27Z")
**Tuesday April 15th 2025** **Bench Press** 155 lbs x4 @RPE 6 180 lbs x4 @RPE 7 205 lbs x4 @RPE 8 x3 sets **Squat** 135 lbs x7 @RPE 6 155 lbs x7 @RPE 7 185 lbs x7 @RPE 8 x2 sets I had to train on back to back days this week which I am not a huge fan of but its better than missing workouts. My bench felt good and I was able to put up 205lbs @8 for 4 reps which felt good. Definetley had some room in the tank too. Maybe a bench PR coming soon? ---
**Author:** ![jbourde](https://avatars.discourse-cdn.com/v4/letter/j/b5e925/32.png) [@jbourde](https://forum.barbellmedicine.com/u/jbourde)\ **Post date:** [April 21, 2025, 2:30am UTC](https://forum.barbellmedicine.com/t/jbourde-training-log/14550/40 "2025-04-21T02:30:07Z")
**Friday April 18th 2025** **Deadlift** 135 lbs x4 @RPE 6 155 lbs x4 @RPE 7 170 lbs x4 @RPE 8 x2 **Bench Press** 135 lbs x8 @RPE 6 140 lbs x8 @RPE 7 150 lbs x8 @RPE 8 x2 **Squat** 95 lbs x10 @RPE 6 105 lbs x10 @RPE 7 110 lbs x10 @RPE 8 x2 [Next page](https://forum.barbellmedicine.com/t/jbourde-training-log/14550.md?page=2)