I posted this in the exercise forum as well, but I was hoping with this being the guy's lounge I can get feedback from from some of you.
So I do Bjj three nights a week, and lift 3 times a week. I'm 5'8" and currently working on losing 5 pounds to make featherweight IBJJF (weigh in right before match at 154 with 4 lb gi on) in 5 weeks, so I'm eating at a defecit and running as well. This is what my lifts are now.
Bench 3x5 (200)
Squat 3x5 (255)
Row 3x5 (I switch between T-bar and seated)
Military press 3x5 (125)
Deadlift 3x3 (295)
Pull ups 3x8
Clean 5x3 (155)
Incline Bench 3x5 (155)
Step ups 10x3 (30 lb dumbells)
Those are the core of my workouts with the weight I'm currently doing in parenthesis, so also let me know if any of them seem too out of place. I'll do some supplementary lifts after those, like bicep curls, abs, dips, calf extensions... stupid stuff like that, based on how much energy I have left and what isn't as sore as the rest of me. Sometimes I'm in a rush and just do my three lifts and get out.
Is this looking ok? I'll have a scoop of ON whey with water when I get home.