Monday March 2nd 2026
Squat
175 lbs x6 @RPE 6
185 lbs x6 @RPE 7
200 lbs x6 @RPE 8 x 2 sets
Overhead Press
55 bs x12 @RPE 6
65 lbs x12 @RPE 7
70 lbs x12 @RPE 8 x 2 sets
Romanian Deadlift
95 lbs x8 @RPE 6
115 lbs x8 @RPE 6
115 lbs x8 @RPE 6
Thursday March 5th 2026
Bench Press
155 lbs x6 @RPE 6
165 lbs x6 @RPE 7
175 lbs x6 @RPE 8 x 2 sets
2 Count Paused Squats
95 lbs x8 @RPE 6
115 lbs x8 @RPE 7
135 lbs x8 @RPE 8
Dumbbell Row
30 lbs x12 @RPE 6
35 lbs x12 @RPE 7
40 lbs x12 @RPE 8 x 2 sets
Bicep Curls
15 lbs x12 @RPE 6
20 lbs x12 @RPE 7
25 lbs x12 @RPE 8 x 2 sets
Saturday March 7th 2026
Deadlift
185 lbs x6 @RPE 6
195 lbs x6 @RPE 7
205 lbs x6 @RPE 8 x 2 sets
Dumbell Incline Bench Press
40 lbs x8 @RPE 6
45 lbs x8 @RPE 7
50 lbs x8 @RPE 8 x 2 sets
Dumbell Lunges
Bodyweight x12 @RPE 6
5 lbs x12 @RPE 7
10 lbs x12 @RPE 8 x 2 sets
Monday March 9th 2026
Squat
185 lbs x6 @RPE 6
200 lbs x6 @RPE 7
210 lbs x6 @RPE 8 x 2 sets
Overhead Press
65 bs x12 @RPE 6
70 lbs x12 @RPE 7
75 lbs x12 @RPE 8 x 2 sets
Romanian Deadlift
95 lbs x8 @RPE 6
135 lbs x8 @RPE 7
135 lbs x8 @RPE 7
Saturday March 14th 2026
Bench Press
155 lbs x6 @RPE 6
175 lbs x6 @RPE 7
185 lbs x6 @RPE 8 x 2 sets
2 Count Paused Squats
135 lbs x8 @RPE 6
145 lbs x8 @RPE 7
150lbs x8 @RPE 8
Not a alot of time today to lift so I had to skip some of the accessory stuff that I had planned.
I will try to make it up tomorrow.
Sunday March 15th 2026
Deadlift
185 lbs x6 @RPE 6
205 lbs x6 @RPE 7
215 lbs x6 @RPE 8 x 2 sets
Tueaday March 17th 2026
Squat
205 lbs x6 @RPE 7
210 lbs x6 @RPE 8
215 lbs x6 @RPE 9
Overhead Press
65 lbs x10 @RPE 7
75 lbs x10 @RPE 8
85 lbs x10 @RPE 9
Saturday March 14th 2026
Bench Press
185lbs x6 @RPE 7
190 lbs x6 @RPE 8
190 lbs x4 @RPE 9
2 Count Paused Squats
135 lbs x8 @RPE 7
155 lbs x8 @RPE 8
170 lbs x8 @RPE 9
Saturday March 21st 2026
Deadlift
185 lbs x6 @RPE 7
205 lbs x6 @RPE 8
225 lbs x6 @RPE 9
Moving on to Phase 2 here we go!
Monday March 23rd 2026
Squat
205 lbs x5 @RPE 6
215 lbs x5 @RPE 7
225 lbs x5 @RPE 8
Incline Bench Press
95 bs x10 @RPE 6
105 lbs x10 @RPE 7
115 lbs x10 @RPE 8
Stiff Legged Deadlift
135 lbs x6 @RPE 6
135 lbs x6 @RPE 6
135 lbs x6 @RPE 6
Today was day 1 for phase 2 of the beginner program 2nd Gen. Things felt good overall and I am looking forward to some exercise variance and continuing to push my Squat and deadlift.
Friday March 27th 2026
Bench Press
185 lbs x5 @RPE 6
190 lbs x5 @RPE 7
195 lbs x5 @RPE 8
2 Count Paused Squats
135 lbs x6 @RPE 6
155 lbs x6 @RPE 7
170 lbs x6 @RPE 8
Bicep Curls
10 lbs x10 @RPE 6
20 lbs x10 @RPE 7
30 lbs x10 @RPE 8 x 2 sets
Monday March 30th 2026
Squat
205 lbs x5 @RPE 6
225 lbs x5 @RPE 7
230 lbs x5 @RPE 8 x 2 sets
Incline Bench Press
95 lbs x10 @RPE 6
105 lbs x10 @RPE 7
115 lbs x10 @RPE 8 x 2 sets
Stiff Legged Deadlift
135 lbs x6 @RPE 6
140 lbs x6 @RPE 7
Kind of ran out of time so I did not do a good job with those SLDL’s. Something to work on for sure.
Wednesday April 1st 2026
Bench Press
175 lbs x5 @RPE 6
185 lbs x5 @RPE 7
195 lbs x5 @RPE 8 x 2 sets
2 Count Paused Squats
135 lbs x6 @RPE 6
155 lbs x6 @RPE 7
175 lbs x6 @RPE 8 x 2 sets
Lat Pulldown
105 lbs 10 reps x 3 sets
Bicep Curls
10 lbs x10 @RPE 6
20 lbs x10 @RPE 7
30 lbs x10 @RPE 8 x 2 sets
Sunday April 5th 2026
Deadlift
205 lbs x5 @RPE 6
225 lbs x5 @RPE 7
235 lbs x5 @RPE 8 x 2 sets
Dumbell Bench Press
30 lbs x6 @RPE 6
40 lbs x6 @RPE 7
50 lbs x6 @RPE 8 x 2 sets
Really need to get heavier dumbells for my home gym.
Tuesday April 7th 2026
Squat
205 lbs x5 @RPE 6
225 lbs x5 @RPE 7
235 lbs x5 @RPE 8 x 2 sets
Incline Bench Press
95 lbs x10 @RPE 6
115 lbs x10 @RPE 7
120 lbs x10 @RPE 8 x 2 sets
Stiff Legged Deadlift
135 lbs x6 @RPE 6
135 lbs x6 @RPE 7
155 lbs x6 @RPE 8 x 2 sets
Friday April 10th 2026
Bench Press
185 lbs x5 @RPE 6
195 lbs x5 @RPE 7
195 lbs x5 @RPE 8 x 2 sets
2 Count Paused Squats
135 lbs x6 @RPE 6
155 lbs x6 @RPE 7
185 lbs x6 @RPE 8
Lat Pulldown
105 lbs 10 reps x 3 sets
Bicep Curls
15 lbs x10 @RPE 6
20 lbs x10 @RPE 7
25 lbs x10 @RPE 8 x 2 sets
Sunday April 12th 2026
Deadlift
185 lbs x5 @RPE 6
200 lbs x5 @RPE 7
225 lbs x5 @RPE 8 x 2 sets
Tuesday April 14th 2026
Squat
205 lbs x5 @RPE 6
225 lbs x5 @RPE 7
240 lbs x5 @RPE 8 x 2 sets
Incline Bench Press
95 lbs x10 @RPE 6
115 lbs x10 @RPE 7
130 lbs x10 @RPE 8
Stiff Legged Deadlift
135 lbs x6 @RPE 6
155 lbs x6 @RPE 7
165 lbs x6 @RPE 8 x 2 sets
Friday April 17 th 2026
Bench Press
185 lbs x5 @RPE 6
195 lbs x5 @RPE 7
200 lbs x5 @RPE 8 x 2 sets
2 Count Paused Squats
135 lbs x6 @RPE 6
155 lbs x6 @RPE 7
165 lbs x6 @RPE 8
Bicep Curls
15 lbs x10 @RPE 6
20 lbs x10 @RPE 7
25 lbs x10 @RPE 8 x 2 sets
Monday April 27th 2026
Squat
205 lbs x5 @RPE 6
225 lbs x5 @RPE 7
250 lbs x5 @RPE 8 x 2 sets
Incline Bench Press
95 lbs x10 @RPE 6
115 lbs x10 @RPE 7
120 lbs x10 @RPE 8 x 2 sets
Stiff Legged Deadlift
135 lbs x6 @RPE 6
155 lbs x6 @RPE 7
I had to miss a week last week due to some work travel. Getting back in the gym today felt good and I actually feel like I got a good Squat session in.
Phase 2 is almost over and I am liking the gains so far!.