Hi all, I have spent the past few days reading the S&P forum and have learned a lot from it. Now it's time for me to go put my newfound knowledge into practice. I am 6'2 165lbs and a rank beginner. I want to increase my strength so I can rip people's arms off at BJJ competitions (I want to take the broken limbs home with me and build a collection). I'm planning a routine that looks like this: Day 1 Push Bench Press Overhead press Tate press Dumbell flys Ab rollers Day 2 Pull Deadlifts Sit down and pull machine Overhead Pulls Bent over rows Weighted sit ups Day 3 Squats Squats Front squats Box squats (I plan to use a bench for these) Dumbell lunges Saxon bends I am aiming to go heavy on my main three lifts DL, Bench and Squat with about 3 sets of 5-6. I will aim to lift heavy on the other exercises too with about 3 sets of 6-8. I do 3-4 sessions of BJJ and submission wrestling per week. I can lift in the morning or before BJJ class. I will try and fit grip work in when I'm sitting around at home. I realise the importance of eating and will be increasing the amount of food I put away. If you feel something is redundant please point it out. I have a feeling I may be overdoing the squats. Any other suggestions would be welcome! Thanks all!