Wednesday September 2nd 2026
LISS Cardio
20 Min Run @RPE 4
Thursday September 3rd 2026
Bench Press
220 lbs x1 @RPE 7
235 lbs x1 @RPE 8
205 lbs x3 @RPE 7 x 2 sets
Monday September 7th 2026
Deadlift
325 lbs x1 @RPE 7
350 lbs x1 @RPE 8
315 lbs x3 @RPE 7 x 2 sets
CGBP
185 lbs x3 @RPE 7
205 lbs x3 @RPE 8
195 lbs x3 @RPE 7 x 2 sets
I was feeling better this week post moving and feel back on track. I set a PR last week deadlifting 370lbs for a single, however I was more on track this week following the programs RPE and today 350lbs @ 8 felt pretty spot on.
This allowed to get better back off work in as well. I then finished off with some CGBP which I have been enjoying.
I really like benching 3 times a week on this program and it allowed me to also set a new bench PR earlier in the week at 235 lbs.
Overall I am feeling really good on this program and things are progressing well.
Goals for this upcoming week are a 325lbs Squat and try for a 240lbs Bench.