Starting as above and not having lifted anything heavier than myself in the last few years, I started working out at my corporate gym which only has machines, treadmills and dumbbells up to 60 lbs. Here is how I started for my first workout:
Deadlift:120 (2x60 DB) 5x5
Squat: 90 (2x45 DB) 5x5
Bench: 70 (2x35 DB) 4x5
80 (2x40 DB) 5x5
Yeah, deadlift was limited by the dumbbells from the start
For the next week, I continued to work out at my corporate gym increasing linearly as per the program (kinda)
So obviously I was not going to get strong screwing around with a max of 60lb dumbbells. As such, I took the leap and renewed my membership with California Family Fitness. "OMG, no way!" you say. Why in the world did you join a globo gym? Well, first and foremost, I am a family man. My wife was already a member, and my two boys are actually able to go and either swim, play on the kids equipment or work out with me (oldest only). Additionally, there are three locations that are convenient to me, 1 right by my work, and 2 within 5 minutes from my house.
Week Date Deadlift Squat Bench
1 18-Apr 120 lb (60lb DB) 5x5 90 lb (45 lb DB) 5x5 70 lb (35lb DB) 4x5
80 lb (40lb DB) 1x5
1 20-Apr 120 lb (60lb DB) 5x5 100 lb (50 lb DB) 5x5 80 lb (40lb DB) 5x5
1 23-Apr 120 lb (60lb DB) 5x5 110 lb (55 lb DB) 5x5 90 lb (45 lb DB) 4x5 1x10
BTW, each Cal Fit has 2 squat racks and a power cage and about 4 flat benches (and yes about 300 machines of various sorts).
Now that I am in a gym with equipment good enough for my strength level, I can really get started.
To start with, none of this sissy dead lifting. I immediately bumped it up to 195 for 5x5 and put a big wheel on each for bench and squat. Being a big sissy, I didn't do PC, but did BOR.
Here is the workout from week 2
DL: 195 5x5
SQ: 135 3x5, 155 2x5 Squat was retarded easy at 135, so I bumped it up between sets
BP: 135 5x5
BOR: 85 5x5
Notice that I am really NDTFP at this point, but weights are going up so...