Lifting Program for a BJJ Competitor

[TSP]

Hi @trt_training_hard. I’m about the same weight right now, but getting down. I own a gym so train near two days per week while lifting. I usually look for programs that I can do on 4 days and stay flexible. I focus on the same core lifts you are. I’ve done 5/3/1 a Split Routine and now 4 day Texas Method. I’d say once you get back to grappling just focus on the core lifts with one assistance exercise. You shouldn’t need to spend hours in the gym lifting. At least that’s been my experience. FWIW I’m logging my progress over here Trying to Get Strong