Building Baseline W1D1

Squat

• 45 lb x 25 reps
• 135 lb x 20 reps
• 185 lb x 12 reps
• 225 lb x 8 reps
• 315 lb x 6 reps
• 405 lb x 3 reps

Paused Squat

• 225 lb x 5 reps 

Hack Squats

• 225 lb x 10 reps 

Leg Extension

• 100 lb x 25 reps
• 100 lb x 25 reps
• 100 lb x 25 reps
• 100 lb x 25 reps

Cable Crunch

• 85 lb x 35 reps
• 100 lb x 20 reps 
• 115 lb x 15 reps
• 130 lb x 12 reps

So, I'm weak as all get out, and I haven't hit the gym hard in a long time. Yeah I had some workouts over the summer, but they were token workouts to make sure I wasn't dying. I didn't take them too seriously. I'm back on my game though and have a few months to really hit it. So I'm starting with the first six weeks being a program I wrote called "Building Baseline" which is designed to rapidly bring me back up to speed with squatting, benching, and deadlifting. By the end of week 6, I should be squatting 585, benching 350, and deadlifting 545 with ease. 

The basic idea behind building baseline is this: 

Week 1:

Squat- work up to an easy 3, do some pause squats, a squat accessory, then some bodybuilding stuff.

Bench- work up to a heavy double, do 3 sets with 225, the last set just rep it out. Then incline and db work.

Deadlift- work up to an easy 5, 5x5 snatch grip deadlifts, abs and overhead work

Week 2:

Squat- work up to an easy 5, 5x5 front squats, db lunges, bb stuff

Bench- work up to an easy 3, pause bench, db press, bodybuilding stuff and shoulder health movements

Deadlift- work up to a heavy double, 3 sets with 315 last set rep out, RDLs and back raises

Week 3:

Squat- work up to a heavy double, 3 sets with 315, rep our last set, hack squats and abs

Bench- work up to an easy 5, 5x5 incline, overhead work, db push presses, rear delt heavy day

Deadlift- work up to an easy 3, heavy snatch grip singles, back raises, hamstring high rep work

Week 4

Squat- hard 5, heavy partials, front squats, leg press, high rep quads

Bench- easy single, heavy incline, shoulder health, light rear delts

Deadlift- Hard single, light snatch grips, overhead work, hamstring heavy

Week 5:

Squat- easy single, heavy front squats, heavy quads, light calf work

Bench- hard single, light pause bench, shrugs, pecs heavy

Deadlift- hard 5, heavy rack pulls, pulldowns, high rep hamstrings

Week 6:

Squat- hard single (hopefully 585, probably 545), light pause squats, front squat partials, abs

Bench- hard 5, heavy tricep work, incline press, machine press, high rep chest 

Deadlift- easy single (525 or 505), heavy snatch grip work, heavy traps, light shoulder health

So maybe not the clearest program for some, but I like where it takes me, the intensity and the variety, the volume, and the speed to which I will be getting to where I want to be. After this six weeks I'll re-evaluate where I am and hopefully can take another six weeks to go 615/375/585.