So after losing weight (60 pounds) and being in the best shape of my life 2-3 years ago, not being able to train consistently lead to not caring about what I was eating. Then with shoulder surgery looming and then during recovery I tried to diet and shed a couple pounds, but the give a damn wasn't there and i gained more during that ordeal. But- Now I'm done with college, have a great full time job starting next week, am in a town with a legit bjj/mma gym, and want to compete again. This is the log to hold me accountable in the weight room. Diet, working out, and training all go together for me. If I start slipping with one, I start slipping with them all; and time to lift is often the hardest to come by for me. Current goals: -Get bodyweight from start of 183 to 163 (my height is 5'8") -Recover lost strength, especially in upper body, but shoulder surgery 5 months ago also limited the amount I could work out with my legs Lifting plan to achieve this Monday- Deadlift 3x3 (+10 lbs from last week's weight) Decline weighted situps Squat 3x5 @ 90-95% current week's weight Hanging leg raises Assistance as needed for sticking points/as recovery allows Tuesday- Strict Overhead Press 3x5 (+5 pounds weekly) Pull ups 3xburnout Bench press 3x5 @ 90-95% Pendlay rows 3x5 Assistance Thursday- Squat 3x5 (+10 Pounds) back extensions Deadlift 3x3 @90-95% Core wheel assistance Friday- Bench Press 3x5 +5 pounds Pendlay rows 3x5 +3-5 pounds Overhead Press 3x5 @90-95% Pull-ups 3x even number each set Brocep curls and tricep rope or dips (because it's Friday) 3x8-12 So that's the plan. with possibly (now that I think about it likely) starting at my light 8 rep rehab weight for Press and Bench, and being aggressive with the weight increases and allowing that to push the reps down to 5 over a few weeks or a month. I'm waiting to see how my schedule of when I get out of work, works in with the schedule at the training gym. I may try again at lifting in the AM before work if I don't need to be in until 8. Odds are good I get in 3 days a week, but keep this cycle of which workout. PRs Spoiler Deadlift- 455 Bench- 285 Press- 185 Squat- 385 Others were in July last year just before my surgery, this squat one was back in HS football when I was a body weight of an unsightly 220, and before I broke my ankle for a second time.