I've been lifting on and off since I was in college and weighed 120lbs. Never really stuck with it. At the beginning of this year I realized I was in my late 20s, and life would be what I made of it. I set a goal to work out, three times a week, and so far I've stuck with it. I've focused on good form over weight, and when I find myself slipping, I'll drop weight until my form is correct. I haven't done any 1RMs, so I don't have those numbers, so the stats below are my working set weights.
195lb x 5 x 5
135lb x 5
185lb x 5
205lb x 5
225lb x 5
275lb x 5
205lb x 5 x 4
225lb x 5
I'm continuing to use a modified Starr routine:
Squats-5x5(Do four progressively heavier sets of 5 with the 5th set being your 5RM.)
Deadlifts-5x5(Do the same)
Bench Press-5x5(Do the same)
Incline DB Press-2x12-20
Light Squats or Lunges-4x8 each leg
Shoulder Press-5x5 or Dips-4xmax until you get 12 each time. then add weight.
Squats-warmup to a 3 reps with 5 more lbs than you used on Monday. On the following monday use this weight for your 5th set.
YOU WARMUP TO A 3RM YOU COCK ****TING ****TING SKEET RAGS
Bent Over Row-5x5
Thread: Turned 27, decided to get fit