Wednesday April 29th 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
Friday May 1st 2026
Deadlift
185 lbs x5 @RPE 6
205 lbs x5 @RPE 7
225 lbs x5 @RPE 8 x 2 sets
I hate deadlifts.
Sunday May 2nd 2026
Squat
225 lbs x5 @RPE 7
255 lbs x5 @RPE 8
270 lbs x5 @RPE 9
Incline Bench Press
95 lbs x10 @RPE 7
115 lbs x10 @RPE 8
135 lbs x10 @RPE 9
Entering the end of Phase 2 and this week has me going back to some RPE 9’s and lower volume.
My Squat has been feeling great lately and today I was able to work up to 270 lbs @ rpe 9. That’s the most I have done in quite sometime.
I am looking forward to Phase 3 and finishing off the program strong.
2nd Gen Beginner Program has been very enjoyable.
Wednesday May 6th 2026
Bench Press
185 lbs x5 @RPE 7
195 lbs x5 @RPE 8
205 lbs x5 @RPE 9
2 Count Paused Squats
135 lbs x6 @RPE 7
155 lbs x6 @RPE 8
185 lbs x6 @RPE 9
Lat Pulldown
105 lbs 10 reps x 3 sets
Triceps Pressdown
80 lbs x10 x 3 sets
Under shot my Bench Press today a little bit. 205 lbs not a true @9 . I will keep this in mind next week.
Sunday May 10th 2026
Deadlift
225 lbs x5 @RPE 7
250 lbs x5 @RPE 8
275lbs x5 @RPE 9
Dumbell Bench Press
50 lbs x 10 x 3 sets
Bicep Curls
30lbs x 10 x 3 sets
Wednesday May 13th 2026
Squat
225 lbs x4 @RPE 6
245 lbs x4 @RPE 7
250 lbs x4 @RPE 8
Incline Bench Press
95 lbs x8 @RPE 6
115 lbs x8 @RPE 7
135 lbs x8 @RPE 8
Entering Phase 3 week 1 with a very Blah session. Just didn’t have it this day and had alot going on. Oh well, I can improve these lifts next week for sure.
Tuesday May 19th 2026
Squat
260 lbs x4 @RPE 7
260 lbs x4 @RPE 7
260 lbs x4 @RPE 7
Incline Bench Press
135 lbs x8 @RPE 8
135 lbs x8 @RPE 8
135 lbs x8 @RPE 8
A little different programing today which was cool. I had to work up to a top set @ RPE 7 for 3 sets. Adjust the reps ad needed to keep it @ 7.
I ended up staying at 4 reps the whole time. Maybe a bit aggressive I’m not sure. Probably was more like an @ 8.
But I will play with it next week as well.
Friday May 22nd 2026
Bench Press
205 lbs x4 @RPE 7 x 3 sets
2 Count Paused Squats
155 x6 @RPE 7 x 3 sets
Dumbell Row
45lbs x 6,
60lbs x 6 x 2 sets
Saturday May 23rd 2026
Deadlift
225 lbs x4 @RPE 7 x 3 sets
Overhead Press
95 lbs x6 @RPE 8 x 3 sets
Friday May 29th 2026
Bench Press
205 lbs x4 @RPE 7 x 3 sets
2 Count Paused Squats
155 lbs x6 @RPE 7 x 3 sets
Dumbell Row
40 lbs x8 x 3 sets
Bicep Curls
20 lbs x 10 x 3 sets
Sunday May 31st 2026
Deadlift
245 lbs x 4 @RPE 7
265 lbs x 4 @RPE 8
310 lbs x 4 @RPE 9
Squats
225 lbs x4 @RPE 6
245 lbs x4 @RPE 7
265 lbs x4 @RPE 8 x 2 sets
Did a Deadlift and Squat workout this past Sunday as my friends house. He has a decent home gym set up.
He is a better lifter than me so we just messed around with some technique and I didn’t totally follow my planned workout which was supposed to be more sets of rpe 7.
I was happy with my Squat and Deadlift today and got some good videos that I can use to keep working on my technique as I keep resistance training.
Tuesday June 2nd 2026
Bench Press
210 lbs x4 @RPE 6 x 3 sets
Dumbbell Row
50 lbs x8 @RPE 7 x 3 sets
Bicep Curls
20 lbs x10 @RPE 6
25 lbs x10 @RPE 7 x 2 sets
Sunday June 7th 2026
Deadlift
185 lbs x 4 @RPE 6
225 lbs x 4 @RPE 7
275 lbs x 4 @RPE 8 x 3 sets
Squats
225 lbs x4 @RPE 7
225 lbs x4 @RPE 7
245 lbs x4 @RPE 8
Friday June 12th 2026
Squat
225 lbs x 4 @RPE 6
250 lbs x 4 @RPE 7
275 lbs x 4 @RPE 9
Squat felt good today. Definitely under shot a bit on my rpe 9 set. 
Oh well, I can up it a bit next week and see how it moves.
Sunday June 14th 2026
Bench Press
185 lbs x4 @RPE 7
205 lbs x4 @RPE 8
215 lbs x4 @RPE 9
Deadlift
225 lbs x4 @RPE 7
275 lbs x4 @RPE 8
300 lbs x4 @RPE 9
330 lbs x2 @RPE 9
Bicep Curls
20 lbs x10 @RPE 6 x 2 sets
30 lbs x10 @RPE 8 x 2 sets
This was my final week of the new Beginner Program 2nd Gen. I want to do a full write up of the program in the next few weeks. But some quick initial thoughts here.
This program was a great on ramp for me to get back to some consistent habits. I started this program back in February of this year.
I approached it with a fresh mind and just followed it as best that I could. That included following RPE and getting a better baseline for using it.
Technique has been a big issue for me in the past and something that I used to obsess over (probably too much).
However I feel like I got things pretty dialed in and was able to push the weights better by the end of the 15 weeks.
I was able to hit some goals through this program as well. I finished off with:
Squat
185 lbs to 275 lbs
Bench Press
170 lbs to 215 lbs
Deadlift
205 to 330 lbs
It is actually pretty crazy looking at the gainzz. Now keep in mind these aren’t 1 rep maxes by any means. These are weights I started doing on the program for sets of 4-6 reps.
And finishing off, the final numbers you see are again for 4-6. So I am pretty happy and do not feel like I am near any maxes yet.
Also another thing I learned is that I am a conservative lifter.. it’s not a bad thing but I definitely fall into the under shooting RPE category.
Anyways I think I am going to do some lifting this week and then next week I have alot going on so I might miss a week and take a break.
Once I am back it I plan on running powerbuilding 1 and giving it a go.
Thanks BBM for the wicked programming!
Friday June 19th 2026
Deadlift
275 lbs x4 @RPE 6
300 lbs x4 @RPE 7
315 lbs x4 @RPE 8
Just a quick Deadlift session last Friday as I plan to switch over to Powerbuilding 1 this week.
Looking forward to it.
Sunday June 28th 2026
Squat
225 lbs x4 @RPE 6
255 lbs x4 @RPE 7
285 lbs x3 @RPE 8
CGBP
135 lbs x6 @RPE 6
145 lbs x6 @RPE 7
150 lbs x6 @RPE 8
Romanian Deadlift
95 lbs x6 @RPE 6
135 lbs x6 @RPE 7
135 lbs x6 @RPE 8
I am switching over to Powerbuilding 1 now and I am really looking forward to giving the program a go. I loved the Beginner Program and was happy with the results that I got on that template over the 15 weeks that I ran it.
I think I am really going to like Powerbuilding.
Friday July 3rd 2026
Bench Press
185 lbs x4 @RPE 6
195 lbs x4 @RPE 7
205 lbs x4 @RPE 8
2 Count Paused Squats
135 lbs x6 @RPE 6
155 lbs x6 @RPE 7
175 lbs x6 @RPE 8
Dumbbell Incline Bench Press
30 lbs x10 @RPE 6
40 lbs x10 @RPE 7
150 lbs x10 @RPE 8
Dumbbell Fly
10 lbs x10 @RPE 6
20 lbs x10 @RPE 7
Saturday July 4th 2026
Deadlift
275 lbs x4 @RPE 6
300 lbs x4 @RPE 7
320 lbs x4 @RPE 8
Incline Bench Press
95 lbs x8 @RPE 6
115 lbs x8 @RPE 7
120 lbs x8 @RPE 8
Lateral Raise
5 lbs x15 @RPE 6
10 lbs x10 @RPE 7
Tuesday July 7th 2026
Squat
250 lbs x4 @RPE 7
275 lbs x4 @RPE 8
245lbs x4 @RPE 8 back off set
CGBP
135 lbs x6 @RPE 7
155 lbs x6 @RPE 8
155 lbs x6 @RPE 8
Romanian Deadlift
135 lbs x6 @RPE 7
155lbs x6 @RPE 8