A quick back history: I was a successful wrestler up until my junior year in high school. During the summer between junior and senior year I was in a bad car accident that messed me up for a while. In college I didn't do anything athletic at all. I went back to the gym healthy about a year ago only to get in another car accident a week later. That messed me up for the last year basically. I am back at the gym with the goal of improving my strength and conditioning and possibly competing in grappling or MMA at a strictly amateur level in the distant future. I successfully rehabbed a torn meniscus in my right knee and I am now back to lifting again injury free. Pedigree: Age - 28 Height - 5' 10" Weight - 175lbs. BF% - 12% PR's: Squat - 255 x 2 Deadlift - 365 x 1 Bench Press - 205 x 1 Any advice/tips/critics/slaps in the face are greatly appreciated. Day A: Squat 3 x 5 BP 3 x 5 BOR 3 x 5 Day B: Squat 3 x 5 Deadlift 1 x 5 Dips 3 x 5 02/18/13 Update I train BJJ 4 or 5, 2-hour sessions each week. I am a blue belt. I lift Wendler 5/3/1 with varying assistance work. Current PR's Squat - 315 Bench - 205 Deadlift - 405 I work the night shift and I have a 2-year-old. My nutrition is borderline shit.