I stopped weight training for about 14 months now.  It's just a close estimate, I'm not really sure when my last hard workout was...
 
Stat's of 2007
 
bench, 245
squat, 315
military press, 155
 
Stat's of 2008
 
bench, 175
squat, 245
military press, 115
 
These are maxes... Not lifts... As far as my weight goes it's stayed the same... So whatever bulky muscle I had is now flabby unwanted fat... So cardio is now to use to help burn off this unwanted jelly... As far as a diet goes I don't think it's the right time to push myself into a strict diet... Right now I just want to focus on getting in the healthy habbit of eating healthy foods... Pastas, corn, fruit, water, fish, chicken, etc.
 
Below is a routine I'm starting this afternoon thanks to the help of a memeber on this forum...
 
Thursday- Squat, Bench, Row
Saturday- Squat, Shoulder Press, Pullups
Monday- Squat, Bench, Pullups
 
Sounds pretty efficient to me... I really liked it so I thought I'd give it a go... Right now my main focus is form... Form as well as as technique...  Below is my workout for today
 
Running- I jogged / walked for about 10 minutes today... I could have went on a lot longer but my legs just wasn't strong enough to keep me going... Which tells me my legs are out of shape to 3 days with squats was a great idea... I didn't run out of breath nor did I have trouble out of my heart... Strengthen my legs... And my skatboarding shoes kept trying to fall off my feet... So I will be buying running NewBalances ASAP...
 
Squat- 135 (3 x 5)
Bench- 145 (3 x 5)
Row- 125 (3 x 5)
 
I'm possitive I can complete these lifts... They are light lifts to get my body used to the poundages I will be going through in the near future... Each workout I will be increasing +5 lbs. to each exercise... Except for squats in which I plan on only lifting heavy on Thursdays which is today... Thursday squats will be squats where your ass touches the grass... I'm unsure of the name... They will be preforming with light weight...
 
Any comments, suggestions, etc. are greatly welcomed... Any ideas you may have for modifications are appreciated as well...

youll see good improvements if you plan out your increases well for this routine.
 
im doing something similar and love it: squats, deadlifts, bench, ohp, rw, dip, pullup 2x per week cause of my schedule, sometimes ill do a full body then an upper and a lower...my maxes are also similar to yours
 
if 175 is a 1rm, starting at 145 3X5 might lead you to stall quickly btw, unless you meant 175 3X5 max
 
what about deadlifts?
 
whats ur height and weight?

Deadlifts I'm really unfamiliar with... I'm a beginner with them and have a very weak lower back... My deadlift max would probably be less than 200 actually... Sad I know but like I said, I plan on doing things differently this time...
 
I'm considering moving the workouts to every other day, starting this upcoming Monday... This full week I plan on just doing nothing but cardio to help get me in shape for these workouts... I don't want to be running out of breath and not being able to complete 3 exercises due to me being out of shape... Muscle memory is something I'm quite familiar with and hopefully within the next 3 - 4 months I'll be in the shape I was once in as far as components of size / strength.
 
Day 1- Squat, Bench, Row
Day 2- Cardio
Day 3- Squat, Shoulder Press, Pullups
Day 4- Cardio
Day 5- Squat, Bench, Row
 
 
 
 
 
 
 
 
 
 
 
 

I forgot to update my results from Thursday's workout...

Full Squat- 5 reps of 135 pounds... Sadly could not continue due to the craps and pains in my ham strings after this... I now see why these squats are generally a better exercise...

I've changed things up a bit...

Monday- Squat (135 lbs), Bench (135 lbs), Row (115 lbs)
Tuesday- Cardio
Wednesday- Squat (115 lbs), Shoulder Press (105 lbs), Pullups
Thursday- Cardio
Friday- Squat (145 lbs, 3 x 3), Bench (145 lbs, 3 x 5 or 3 x 3), Deadlift (1 x 5, 145 lbs)

I'm not "weak" or anything, just taking things slow so I don't try to over push myself... My endurance at the moment is very low, therefore a heavy workout would not only be too demanding on my muscles but too demanding on my energy level as well...

All lifts are preformed with 3 sets of 5 reps, except for the deadlifts that I'm just getting started with, they will be only 1 set of 5 reps until I can get used to preforming them... This is my first cycle I remeber having deadlifts apart of...

As far as weekends go, I plan on just resting a bit then, maybe spending time with my girlfriend and having some fun... I plan on going to work this summer to save up $ for college... So this workout will be very demanding itsself...

Cardio will not be just a one quick run per day, but pushing myself once in the morning and then again later in the afternoon... Twice per day running...

Today- Monday June 2, 2008
 
Full Squat- 135 lbs. 3 x 5
Bench- 135 lbs. 3 x 5
Row- 115 lbs. 3 x 5
 
These lifts felt easy, but also felt demanding as if I'm off to a good start.  This workout will resume Friday. . .
 
Friday
 
Full Squat- 145 lbs. 3 x 3
Bench- 145 lbs. 3 x 3
Deadlift - 145 lbs. 1 x 5

Yesterday's workout
 
Light Full Squats- 95 lbs... 3 x 5
Shoulder Press- 95 lbs... 3 x 5
Latpulldowns- 90 lbs... 3 x 5
 
Again, I'm not lifting to my max just trying to take things slow to get back into the game... Next week +5 lbs are added to each lift.
 
My 12 week plan...
 
Week 1
 
Monday- All 3 x 5
 
Squat- 135 lbs
Bench- 135 lbs
Row- 115 lbs
 
Wednesday- All 3 x 5
 
Squat- 95 lbs
Shoulder Press- 95 lbs
Latpulldowns- 95 lbs
 
Friday
 
Squat- 145 lbs (3 x 3)
Bench- 145 lbs (3 x 3)
Deadlift- 150 lbs (1 x 5)
 
 
Week 2
 
Monday
 
Squat- 145
Bench- 145
Row- 125
 
Wednesday
 
Squat- 105 lbs
Shoulder Press- 105 lbs
Latpulldowns- 100 lbs
 
Friday
 
Squat- 155
Bench- 155
Deadlift- 160
 
 
Week 3
 
Monday
 
Squat- 155
Bench- 155
Row- 135
 
 
Wednesday
 
Squat- 115
Shoulder Press- 115
Latpulldowns-110
 
 
Friday
 
Squat- 165
Bench- 165
Deadlift- 170 
 
At this point I will be most likely adding +5 lbs. each week instead of the usual 10
 
 
Week 4
 
Squat- 165
Bench- 165
Row- 145
 
Squat- 125
Shoulder Press- 125
Latpulldowns- 115
 
 
Squat- 170
Bench- 170
Deadlift- 175
 
 
Week 5
 
 
Squat- 170
Bench- 170
Row- 155
 
Squat- 130
Shoulder Press- 125
Latpulldowns- 120
 
Squat- 175
Bench- 175
Deadlift- 180
 
Week 6
 
Squat- 175
Bench- 175
Row- 160
 
Squat- 135 lbs
Shoulder press- 130 lbs
Latpulldowns- 135 lbs
 
Squat- 180
Bench- 180
Deadlift- 185
 
Week 7
 
Squat- 180
Bench- 180
Row- 165
 
Squat- 140
Shoulder press- 130
Latpulldowns- 135
 
Squat- 185
Bench- 185
Deadlift- 190
 
Week 8
 
Squat- 185
Bench- 185
Row- 170
 
Squat- 145
Shoulder press- 135
Latpulldowns- 140
 
Squat- 190
Bench- 190
Deadlift- 195
 
Week 9
 
Squat- 190
Bench- 190
Row- 175
 
Squat- 150
Shoulder press- 135
Latpulldowns- 145
 
Squat- 195
Bench- 195
Deadlift- 200
 
 
Week 10
 
Squat- 195
Bench- 195
Row- 180
 
Squat- 155
Shoulder press- 140
Latpulldowns- 150
 
Squat- 200
Bench- 200
Deadlift- 205
 
 
Week 11
 
Squat- 200
Bench- 200
Row- 190
 
Squat- 155
Shoulder press- 140
Latpulldowns- 155
 
Squat- 205
Bench- 205
Row- 195
 
Week 12- Final week
 
Squat (Max)-
Bench (Max)-
Row (Max)-
 
Shoulder press (max)-
Deadlift (max)-
 
 
Each week that is successfully completed will be underlined...

what good does a "light" day every week do anyone?  I'm not critiquing i'm asking.  Is it just for recovery?  Would you get any microdamage?  Wouldnt it just miss up the progressive loading?
 
Make sure your form is good and right on your deadlifts since you are new to them.  They are great though.

a light day was good for me b/c it allowed me to do more exercises for more reps.  also kinda shocks the muscles and gives them something they aren't used to for a day.   i always enjoyed it.