Getting back into lifting after a looooong lay off. Have a barbell and 500lbs of bumper plates, no rack or anything else. Goals: Get down to around 205, OHP my bodyweight, deadlift 500lbs. Going to be doing the following to start with: Day 1 Deadlift 3x5 BOR 3x5 Floor Press 3x5 Day 2 Power Clean 5x3 Front Squat 3x5 OHP 3x5 I''ll be doing some mobility work/stretching after I lift. The long story: I'm 27, 6'3", and about 250. I was very active all through my teens until I was 21. Muay Thai, weightlifting, hiking, all sorts of stuff. I started working as an oil field diver at that point, and did that for 4.5 years. I was gone from home half the time stuck on oil rigs and boats, and on some jobs worked stupidly long days with inadequate nutrition. I initially tried to stay on top of my lifting, but with the inevitable loss of progress due to my work I got frustrated with it and stopped. While I was diving, I had no major injuries (couple broken fingers and things like that but nothing lasting). Got sick of being gone all the time, so when I was 25 I stopped and moved back to Seattle. Got a job working for a marine hydraulics shop, and now I fix cranes and other hydraulic equipment on boats. The job is still physically demanding (swinging 20lb sledgehammers against steel pins, dragging 200lb pumps of and down drydocks, lot of climbing on cranes, etc), but nothing like the pace of my old job. However, over the last few years I've accumulated some injuries, the most significant ones being a grade two ligament tear by my left SI joint, and a grade 2 right elbow radial ligament tear. There's a bunch of other aches and pains related to improper/over use, but those are the big ones. Ever since the SI joint sprain (a little over a year ago) the left side of my back hasn't been as strong as it used to be. I believe the injury is mostly/completely healed, but the surrounding musculature just never strengthened back up to where it was. Same story with the elbow, though it was more recent (9 months ago) and is still a it uncomfortable from time to time but it's definitely improving. I'm not terribly weak, can still BP my bodyweight (or close to it) and comfortably do pullups. However, I think I'm developing all kinds of imbalances and stiffness because while I do plenty of heavy lifting at work, it's always at weird angles and usually not for a full range of motion. I've also gotten a bit heavier than I'd like. I don't mind from an aesthetics standpoint, and while not lean I'm definitely not obese, but I think being a little lighter would help my knees/back out quite a bit in the long run. Thus, I've decided to start back with a basic lifting split, I'm going to start light and progressively increase weight, and hopefully my weak spots will catch up to the rest of me and I will regain some muscle balance and mobility. I don't have any goals in the upper echelons of athletics, would just like to feel a little better. The goals I set are just to have some numbers to chase.