Tuesday July 22nd 2025
Bench Press
185 lbs x4 @RPE 6
205 lbs x4 @RPE 7
210 lbs x4 @RPE 8 x3 sets
Squat
185 lbs x7 @RPE 6
190 lbs x7 @RPE 7
195 lbs x7 @RPE 8
195 lbs x7 @RPE 8
Thursday July 24th 2025*
Deadlift
185 lbs x4 @RPE 6
225 lbs x4 @RPE 7
235 lbs x4 @RPE 8 x2
Bench Press
135 lbs x8 @RPE 6
155 lbs x8 @RPE 7x3
I was feeling pretty fatigued today. I think just end of the week tiredness. So I didnt push my bench too hard. Just stayed at rpe 7 for the session. Hopefully things pick up again this coming week.
Monday July 28th 2025
Squat
205 lbs x4 @RPE 6
210 lbs x4 @RPE 7
215 lbs x4 @RPE 8 x2
Overhead Press
65 lbs x10 @RPE 6
75 lbs x10 @RPE 7
85 lbs x10 @RPE 8 x2
Deadlift
155 lbs x8 @RPE 6
175 lbs x8 @RPE 7
185 lbs x8 @RPE 8
Wednesday July 30th 2025
Bench Press
185 lbs x4 @RPE 6
205 lbs x4 @RPE 7
215 lbs x3, x4, x3 @RPE 8
Squat
185 lbs x7 @RPE 6
195lbs x7 @RPE 7
200 lbs x7 @RPE 8 x2 sets
215lbs bench is pretty much a PR for me. Overall the sets felt good as I have been able to bench 210 lbs for 3 sets of 4 in the past without issue.
On todayâs workout I messed a few things up including not having a spotter which impacted my confidence on a few of the sets.
Next week I will stay at 215 lbs and see if I can bench it smoother and with more confidence.
Canât wait to do 225 lbs lol.
2 Likes
Friday August 1st 2025
Deadlift
185 lbs x4 @RPE 6
225 lbs x4 @RPE 7
240 lbs x4 @RPE 8 x2
Bench Press
135 lbs x8 @RPE 6
155 lbs x8 @RPE 7
165 lbs x8 @RPE 8 x2
Deadlift was feeling better today, got to keep adding weight to it and get comfortable again with heavy deadlifts.
I was away for a work trip last week so I took a week off. Now that I am back I am going to give Phase 2 of the Beginner template a try. I feel like since week 1 is a deload week this is a good time to switch over.
I feel like I stayed on Phase 1 for too long but I really enjoyed the workouts and felt like I always had more progress in the tank.
I am sure I left some weight off the bar during Phase 1. But it felt like everytime things got going good I would have a setback. Despite feeling like I could have milked out a few more weeks, now is a good time to switch it up.
I plan on writing up a Phase 1 overview soon with all my thoughts and results.
Sunday August 10th 2025
Squat
205 lbs x4 @RPE 7
225 lbs x4 @RPE 8
230 lbs x4 @RPE 9
Incline Bench Press
95 lbs x10 @RPE 7
100 lbs x10 @RPE 8
105 lbs x10 @RPE 9
Romanian Deadlift
95 lbs x8 @ RPE 7
100 lbs x8 @RPE 8
105 lbs x8 @RPE 9
So this was Day 1 of Phase 2. I have no experience doing RDLs or Incline Bench so I started off really light just to get the form down. I will get more accurate RPEâs as I go.
Tuesday August 12th 2025
Bench Press
185 lbs x4 @RPE 6
205 lbs x4 @RPE 7
215 lbs x3 @RPE 8
Paused Squat
135 lbs x7 @RPE 7
155 lbs x7 @RPE 8
175 lbs x7 @RPE 9
I screwed up my 215 lbs again. Rpe was fine just once I get to 3 reps I start getting nervous and rack it. Just need to ask someone for a spot! So frustrating.
I also did Paused Squats which are new to me. Took me a bit to get used to the 2 second pause but once I got going it felt pretty good.
Hey, it seems we have a few commonalities to our story. It seems the SS model kind of is fine for a starting program, but that fear of switching from it to something else because it is the ONE program runs deep. I was stuck in that same rerunning SS-cycle for 11 years. Looking back I donât even get how it was possible, but it strikes at some level of fear in the same way many religions seem to get you with laying some claim to a spiritual monopoly.
Good luck with the new programming!
1 Like
Friday August 15th 2025
Deadlift
225 lbs x4 @RPE 7
245 lbs x4 @RPE 8
275 lbs x4 @RPE 9
Overhead Press
65 lbs x8 @RPE 7
85 lbs x8 @RPE 8
95 lbs x8 @RPE 9
Dumbbell Lunge
20 lbs x10 @RPE 7
25 lbs x10 @RPE 8
30 lbs x10 @RPE 9
1 Like
Monday August 18th 2025
Squat
205 lbs x4 @RPE 7
225 lbs x4 @RPE 8
240 lbs x4 @RPE 9
Back Offs: 215 lbs x4 x 2 sets
Incline Bench Press
95 lbs x10 @RPE 7
115 lbs x10 @RPE 8
135 lbs x10 @RPE 9
Back Offs: 105 lbs x10
Romanian Deadlift
95 lbs x8 @ RPE 7
110 lbs x8 @RPE 8
115 lbs x8 @RPE 9
Backs Off: 125 lbs x8
I was feeling good today. The weights are still super light while I get used to the new exercises but overall things were feeling nice. I feel like my form is getting better on both RDLs and Incline.
Tuesday August 19th 2025
GPP Workout
Liss Cardio - 20 Min Run- 2.7 km- RPE 6
Dumbbell Row
50 lbs x10 @RPE 6 x2 sets
Bicep Curls
25 lbs x 10 @RPE 7 x3 sets
Tricep Pushdowns
95 lbs x15 @RPE 7 x 3 sets
Thursday August 21st 2025
Bench Press
185 lbs x4 @RPE 7
205 lbs x4 @RPE 8
215 lbs x4 @RPE 9
Back Offs - 205lbs x4 for 2 sets
Paused Squat
135 lbs x7 @RPE 7
155 lbs x7 @RPE 8
180 lbs x7 @RPE 9
Back Offs - 165 lbs x7 for 1 set
Friday August 22nd 2025
Deadlift
205 lbs x4 @RPE 7
225 lbs x4 @RPE 8
280 lbs x4 @RPE 9
Backs offs: 250 lbs x4 2 sets
Overhead Press
65 lbs x8 @RPE 7
85 lbs x8 @RPE 8
100 lbs x8 @RPE 9
Back Offs: 95 lbs x8
Dumbbell Lunge
20 lbs x10 @RPE 7
25 lbs x10 @RPE 8
30 lbs x10 @RPE 9
Monday August 25th 2025
Squat
205 lbs x4 @RPE 7
225 lbs x4 @RPE 8
245 lbs x4 @RPE 9
Back Offs: 225 lbs x4 x 2 sets
Incline Bench Press
95 lbs x10 @RPE 7
115 lbs x10 @RPE 8
120 lbs x10 @RPE 9
Back Offs: 105 lbs x10
Romanian Deadlift
95 lbs x8 @ RPE 7
115 lbs x8 @RPE 8
135 lbs x8 @RPE 9
Backs Off: 115 lbs x8
I had to work out way later than I normally do tonight. Started the workout around 8pm which was a bit of a grind after a long day. But I am happy that I didnât skip it.
2 Likes
Friday September 12th 2025
Bench Press
185 lbs x4 @RPE 6
205 lbs x4 @RPE 7
225 lbs x4 @RPE 8 x2 sets New PR !
Squat
95 lbs x7 @RPE 6
135 lbs x7 @RPE 7
140 lbs x7 @RPE 8 x2 sets
Okay, so things have not been great lately with my lifting Overall for a number of reasons which are all of my own doing. So I really shouldnât complain.. butâŚ. On a huge positive note.
I was able to complete a great Bench Press session on my lunch break today. I started warming up and everything was feeling smooth.
The empty bar, 95 lbs, 135 lbs, 155 lbs, 185 lbs etc..
With all the increase in volume that I have been doing my Bench Press is the one lift that has still felt pretty good.
So today I was able to Bench Press 225lbs for 4 reps x 2 sets. This was a huge milestone for me. If I was to Bench 225lbs for a single I would have been happy but the fact that I was able to complete all my prescribed sets and reps for the workout using 225 lbs felt amazing. My E1RM went up to 269 lbs.
Anyways thanks BBM for the great programming and helping me achieve a goal that almost felt like I would never achieve.
1 Like
Thursday September 18th 2025
Bench Press
185 lbs x4 @RPE 6
205 lbs x4 @RPE 7 x2 sets
Squat
135 lbs x7 @RPE 6
145 lbs x7 @RPE 7
150 lbs x7 @RPE 8 x2 sets
Saturday September 20th 2025
Deadlift
155 lbs x4 @RPE 6
185 lbs x4 @RPE 7
205 lbs x4 @RPE 8 x2
Bench Press
135 lbs x8 @RPE 6
155 lbs x8 @RPE 7
160 lbs x8 @RPE 8 x2
Squat
95 lbs x10 @RPE 6
105 lbs x10 @RPE 7
115 lbs x10 @RPE 8 x2
Tuesday September 23rd 2025
Squat
135 lbs x4 @RPE 6
155 lbs x4 @RPE 7
175 lbs x4 @RPE 8 x2 sets
Overhead Press
65 lbs x10 @RPE 6
75 lbs x10 @RPE 7
85 lbs x10 @RPE 8 x2 sets
Deadlift
135 lbs x8 @RPE 6
155 lbs x8 @RPE 7
165 lbs x8 @RPE 8
Thursday September 25th 2025
Bench Press
185 lbs x4 @RPE 6
205 lbs x4 @RPE 7
225 lbs x3 @RPE 9. x 2 sets..Over shot today
Squat
135 lbs x7 @RPE 6
155 lbs x7 @RPE 7
160 lbs x7 @RPE 8 x2 sets