Thursday July 9th 2026
Bench Press
205 lbs x4 @RPE 7
215 lbs x4 @RPE 8
195 lbs x4 @RPE 8 back off x 2 sets
2 Count Paused Squats
135 lbs x6 @RPE 7
185 lbs x6 @RPE 8
185 lbs x6 @RPE 8
Incline Dumbbell Bench Press
35 lbs x10 @RPE 7
50 lbs x10 @RPE 8
50 lbs x10 @RPE 8
Saturday July 11th 2026
Deadlift
295 lbs x4 @RPE 7
315 lbs x4 @RPE 8
285 lbs x4 @RPE 7 back off
Incline Bench Press
115 lbs x6 @RPE 7
135 lbs x6 @RPE 8
135 lbs x6 @RPE 8
Dumbbell Curls
15 lbs x10 @RPE 6
20 lbs x10 @RPE 7
25 lbs x10 @RPE 8 x 2 sets
Tuesday July 14th 2026
Squat
255 lbs x4 @RPE 7
280 lbs x4 @RPE 8
250 lbs x4 @RPE 7 back off x 2 sets
CGBP
135 lbs x6 @RPE 7
160 lbs x6 @RPE 8 x 2 sets
Romanian Deadlift
135 lbs x6 @RPE 7
160 lbs x6 @RPE 8 x 2 sets
Tuesday July 21st 2026
Squat
275 lbs x4 @RPE 8
290 lbs x4 @RPE 9
260 lbs x4 @RPE 7 back off x 2 sets
CGBP
160 lbs x6 @RPE 8
170 lbs x6 @RPE 9
Romanian Deadlift
135 lbs x6 @RPE 7
160 lbs x6 @RPE 8 x 2 sets
Thursday July 23rd 2026
Bench Press
185 lbs x4 @RPE 8
205 lbs x4 @RPE 9
195 - 200 lbs x4 @RPE 8 back off x 2 sets
2 Count Paused Squats
135 lbs x6 @RPE 7
185 lbs x6 @RPE 8
185 lbs x6 @RPE 8
This workout was a mess. My Bench was all over the place because I have been playing with my grip going a bit wider than normal.
Sunday July 26th 2026
Deadlift
300 lbs x4 @RPE 8
320 lbs x4 @RPE 9
285 lbs x4 @RPE 7 back off
Incline Bench Press
135 lbs x8 @RPE 7
145 lbs x8 @RPE 8
145 lbs x8 @RPE 8
Dumbbell Curls
15 lbs x10 @RPE 6
20 lbs x10 @RPE 7
25 lbs x10 @RPE 8 x 2 sets
Deadlift felt pretty good today. All through out warm ups of 225lbs, and 275 lbs things moved well. 300 lbs wasn’t probably a true @ 8 so I went up to 320lbs for the RPE 9 set.
Really good session today and my back off felt good too. So far I am really enjoying Powerbuilding 1!
Thursday July 30th 2026
Squat
275 lbs x4 @RPE 8
300 lbs x3 @RPE 9
275 lbs x3 @RPE 9
I have had an abnormally busy and tiring week this week, so I was only able to get some Squats in yesterday at 430am. Not a great performance and definitely over shot a little.
This week of training is going to be a mix and match of exercises and hopefully things normalize out next week. 
Saturday August 1st 2026
Deadlift
300 lbs x4 @RPE 8
325 lbs x4 @RPE 9
Bench Press
170 lbs x4 @RPE 6
185 lbs x4 @RPE 7
205 lbs x4 @RPE 8
Set a PR today for Deadlifts! 325lbs was the most I have ever pulled for 4 reps which felt great. I also did a bunch of warm ups before these sets, so I got a lot of Volume in.
After that I had to make up for missing Bench Press earlier this week. I am playing with widening my grip a bit and it feels strong, just need more practice with it.
This coming week starts Phase 2 of Powerbuilding 1 and my first time doing singles. It will be cool to see where I end up at the end of this block.
Tuesday August 4th 2026
Squat
300 lbs x1 @RPE 7
315 lbs x1 @RPE 8
255 lbs x3 @RPE 7 x 2 sets
2 Count Paused Bench Press
135 lbs x4 @RPE 6
145 lbs x4 @RPE 7
155 lbs x4 @RPE 8
Got to try some singles today which was cool and a different change of pace for me. It was fun to just focus on a 1 rep effort and then do some back off work.
After Squats, I did some 2 Count Paused Bench which I have never done before. I think I am going to like this Bench Variant just fine.
Thursday August 6th 2026
Bench Press
215 lbs x1 @RPE 7
225 lbs x1 @RPE 8
185 lbs x3 @RPE 7 x 2 sets
2 Count Paused Squat
135 lbs x4 @RPE 6
185 lbs x4 @RPE 7
205 lbs x4 @RPE 8
Saturday August 8th 2026
Deadlift
325 lbs x1 @RPE 7
345 lbs x1 @RPE 8
275 bs x3 @RPE 7 x 2 sets
CGBP
155 lbs x3 @RPE 6
185 lbs x3 @RPE 7
200 lbs x3 @RPE 8
Split Squat
Bodweight x8 x 2 sets
5 pound Dumbbell x8 @RPE 6
Great session today! Everything felt smooth and I loved doing some singles on deadlift. Actually hit an all time PR at 345 lbs @ 8.. 
All the those weeks of accumulating volume are finally showing off my strength when it comes to single rep efforts. This programming is amazing!
After deadlifts, got some close grip bench in and then played with Split Squats which I really enjoyed.
Mostly did them body weight and then once I felt good I just held a 5 lb Dumbbell in my hand while doing them. I think I could really build on these as well now that I know the form better.
6 weeks in now for Powerbuilding 1 and I am loving it!
Tuesday August 11th 2026
Squat
300 lbs x1 @RPE 7
315 lbs x1 @RPE 8
260 lbs x3 @RPE 7 x 2 sets
2 Count Paused Bench Press
155 lbs x4 @RPE 7
175 lbs x4 @RPE 8
155 lbs x4 @RPE 7
Thursday August 13th 2026
Bench Press
215 lbs x1 @RPE 7
230 lbs x1 @RPE 8
200 lbs x3 @RPE 7 x 2 sets
2 Count Paused Squat
185 lbs x4 @RPE 7
205 lbs x4 @RPE 8
195 lbs x4 @RPE 7
Another workout done at 4:30am. I have been lifting at this time consistently for about 2 months but have done it on and off for about a year. I do enjoy it but there are pros and cons.
Pros: I legit do not miss a session when I get in my home gym this early lol. The family is asleep until 6 or 6:30 still. No one bugs me and I can take the time for myself and do what I need to get done.
Also when I do finish, I head off to work and feel that I get a huge psychological boost knowing that I was up before everyone else and already did the hardest thing I will have to do in a day.
Working out in the afternoon or relying on a lunch break is not always optimal because I feel like something can potential always come up that can derail the day.
Cons: Honestly not too many cons. The biggest is that. Obviously getting up at 4:15am I am probably missing out on a bit of extra sleep which isn’t great and also it can be hard to get into the gym and get going. Somedays I feel weak and tired. But it’s mostly just mental blocks.
I like to tell myself yes this sucks but trying to workout at 5pm after long day of work on your feet sucks as well lol.
Saturday August 15th 2026
Deadlift
325 lbs x1 @RPE 7
350 lbs x1 @RPE 8
295 bs x3 @RPE 7 x 2 sets
CGBP
185 lbs x3 @RPE 7
200 lbs x3 @RPE 8
190 lbs x3 @RPE 7
Split Squat
Bodweight x8 x 2 sets
5 pound Dumbbell x8 @RPE 6