To answer your question about going from heavy to light or light to heavy.
At first I started going from heavy to light. Then I started thinking it was silly. Consider this.
If you go from heavy to light. You have to warm up with light weights, then go to heavy, then back down to light. Where if you go from light to heavy there is no zig zagging with the weights. The light high rep IS your warmup.
I personally find Chad Waterbury’s Anti Bodybuilding Hypertrophy program to be the best one of I have done between a Mens Health program I followed, a program by Arnold, and Chads’.
Check out his program here
Not only have I gained noticable strength in less then a month but the program is so simple it is almost criminal.
Though it is very low rep which will probably be hard on your connective tissue (your ligaments, tendons and what not). I have heard it is better for a beginner to use higher reps at first, just to get your body used to it. Anyhow, once you start that program you won’t regret it, I guarantee.
Congrats on losing the weight, it must feel a lot better when you look in the mirror, and guaranteed your heart is thanking you.