Building Baseline W5D1

Squat

• 45 x15
• 135 x12
• 225 x8 
• 315 x5
• 405 x3
• 455 x2
• 495 x1
• 545 x1
• 495 x2
• 440 x3
• 385 x4
• 330 x5

Leg Extensions

• 130 x40
• 145 x25
• 160 x23
• 175 x12

Hanging leg raises

• bw x3 x12

Building Baseline W4D3

Deadlifts

• 155 x10
• 245 x8
• 335 x5
• 425 x3
• 475 x2
• 515 x1
• 565 x1

Rack Pulls

• 605 x5

Fat Bar OHP

• 155 x3 x8

Preacher Curls

• 75 x18
• 95 x8
• 115 x5

Building Baseline W4D2

Band pull aparts

• orange x4 x10

Band flyes

• orange x2 x12

Bench

• 45 x3 x20
• 95 x15
• 135 x10
• 185 x8
• 215 x6
• 245 x4
• 275 x3
• 295 x1
• 315 x1- probably could have done a double, but was happy with bar speed.

Bench lockouts

• 365 x5
• 405 x3
• 435 x3

Fat Bar Press

• 135 x3 x10

Band tricep pushdown

• orange x3 x12

Preacher curls

• 75 x10
• 100 x3 x5

Building Baseline W4D1

Squats

• 135 x8
• 225 x6
• 315 x6
• 405 x5
• 455 x5
• 475 x5

Front Squat lockouts

• 315 x8
• 405 x5
• 495 x3
• 545 x5

Leg Extensions

• 115 x35
• 130 x30
• 145 x23
• 160 x12

Hack Squat

• 135 x25

Building Baseline W3D3

Deadlift

• 135 x8
• 225 x8
• 315 x6
• 405 x3 
• 455 x3
• 495 x1 (snatch grip)

Back Extension

• 210 x20
• 240 x15
• 270 x2 x10

OHP w/ fat grips

• 135 x3 x10

Tough day today. Lack of sleep + dead headphones + too much upper back work earlier in the week.

Building Baseline W3D2

Bench

• 45 x25
• 95 x15
• 135 x10
• 185 x7
• 215 x6
• 245 x5
• 265 x5
• 225 x2 x5

Bench Lockout

• 365 x5

Shrug

• 495 x8
• 585 x8
• 675 x5
• 765 x5

Fat Bar OHP

• 135 x3 x8

Building Baseline W3D1

Hack Squat Machine

• 135 x2 x10

Squats

• 225 x8
• 315 x6
• 405 x4
• 455 x2
• 495 x2
• 520 x2

Rack Walk

• 675 x3 x2 (each rep is one rack length)

Squats

• 315 x5, 5, 8

Building Baseline W2D3

Deadlift

• 135 x8
• 225 x8
• 315 x6
• 405 x4
• 455 x3
• 495 x2
• 315 x5, 5, 10

Rack Pull

• 585 x1
• 675 x1

Back Extension Machine

• 200 x20
• 230 x20, 20

Cable Crunch

• 140 x4 x12

Fat EZ-Bar Curls

• 25 x20
• 75 x8, 8, 12

Building Baseline W2D2

• • Bench Press
  • 45 lb x 25 reps
  • 95 lb x 18 reps
  • 135 lb x 15 reps
  • 185 lb x 12 reps
  • 215 lb x 8 reps
  • 245 lb x 6 reps
  • 275 lb x 4 reps
  • 305 lb x 3 reps
  • 
    
• • Paused Bench Press
  • 245 lb x 5 reps
  • 245 lb x 5 reps 
  • 245 lb x 4 reps
  • 
    
• • Dumbbell Bench Press
  • 70 lb x 8 reps
  • 70 lb x 8 reps
  • 70 lb x 8 reps 
  • 60 lb x 8 reps
  • 50 lb x 8 reps
  • 40 lb x 12 reps
  • 30 lb x 15 reps
  • 20 lb x 20 reps 
  • 
    
• • Shoulder rotation/Rear Delt flyes/band work
  • 20 lb x a lot of reps
  • Monster mini band x a lot of reps
  • 
    
• • Face Pull
    • 52.5 lb x 20 reps
    • 67.5 lb x 18 reps
    • 82.5 lb x 15 reps
    • 97.5 lb x 12 reps

Building Baseline W2D1

• • Squat
    • 135 lb x 10 reps
    • 175 lb x 8 reps
    • 245 lb x 8 reps
    • 315 lb x 6 reps
    • 385 lb x 6 reps
    • 455 lb x 5 reps 
• • Front Squat
    • 135 lb x 5 reps
    • 155 lb x 5 reps
    • 175 lb x 5 reps
    • 195 lb x 5 reps
    • 215 lb x 5 reps
• • Rack Walks
  • • 585 lb x 2 reps
    • 675 lb x 2 reps
    • 725 lb x 2 reps 
    Cable Crunch
• • • 95 lb x 20 reps
    • 120 lb x 15 reps
    • 145 lb x 12 reps
    • 170 lb x 6 reps
• • Leg Extension
  • 100 lb x 25 reps
  • 100 lb x 25 reps
  • 100 lb x 25 reps
  • 100 lb x 25 reps
• • Machine Back Extensions
  • 130 lb x 20 reps 
  • 190 lb x 15 reps
  • 220 lb x 12 reps
  • 250 lb x 10 reps 
  • 280 lb x 8 reps 
  
  

Building Baseline W1D3

Deadlift

 135 lb x 8 reps

 225 lb x 8 reps

 315 lb x 6 reps

 405 lb x 5 reps

Snatch Grip Deadlift

 275 lb x 6 reps

 275 lb x 6 reps

 275 lb x 6 reps

Hammer Curl

 30 lb x 10 reps

 30 lb x 10 reps

 30 lb x 10 reps [PR]

Extension

 80 lb x 50 reps

 110 lb x 25 reps

 140 lb x 20 reps

 170 lb x 15 reps

 200 lb x 20 reps

Preacher Curl

 75 lb x 12 reps

 75 lb x 10 reps

 75 lb x 8 reps

 75 lb x 10 reps [PR]

Building Baseline W1D2

Fat Bar Bench Press

 45 lb x 30 reps

 95 lb x 20 reps

 135 lb x 15 reps

 185 lb x 12 reps

 225 lb x 6 reps

 275 lb x 2 reps

 225 lb x 3 reps

 185 lb x 5 reps

 135 lb x 10 reps

Comments: Blech.

Power Shrug

 225 lb x 10 reps

 315 lb x 10 reps

 405 lb x 10 reps

 495 lb x 6 reps

 585 lb x 6 reps

Rope Triceps Extension

 60 lb x 10 reps

 60 lb x 10 reps

 60 lb x 10 reps

 50 lb x 20 reps

 80 lb x 20 reps

 80 lb x 20 reps

Comments: First three sets were tate presses with dbs. Last three were rope pushdowns.

Dumbbell Rear Delt Fly

 25 lb x 20 reps

 25 lb x 20 reps

 25 lb x 20 reps

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.