Height: 6'5'' Weight: 205'ish Goal: Increase max strength Experience: I've never stuck with a weight lifting program for long. Back in 2005 when Carnal was still around I got myself in gear by starting a Squat/Bench/Deadlift regimen but due to laziness got out of it after a few months. Since I have tried re-starting something similar a half-dozen times but never followed through with it. I train BJJ 3-4 times a week and wrestling once. BJJ practice usually lasts 2.5 hours and besides technique training consists a lot of calisthenics, bear crawls, burpees, etc, etc. Usually about 30-40 minutes worth at the beginning of class as a "warm-up". Sunday - 3 x 5 Squat 3 x 5 Pull-ups/pull-downs (my pulling is very weak, so sometimes I have to incorporate pull-downs to get in more volume) 1 x 5 Dead lift Monday - BJJ 2.5 hours Tuesday - Off Wednesday - BJJ 2.5 hours Wrestling 1 hour Thursday - 3 x 5 Squat 3 x 5 Bench 1 x 5 Dead lift Friday - Off Saturday - BJJ 1-2 hours depending on how many people show up to roll First and foremost, I want to do whatever I can to improve my grappling for competitions. Is two days a week enough to positively impact my strength passed newbie gains? Is two days a week too much? Thanks for the help. Any improvements to my routine would also be helpful.