I'm about to find out. 6'1 185 Goals: General overall strength increases and a program conducive to BJJ training in 3 months. 10-4-10 Workout 1 SQUAT Only two racks in the gym and no one is on them. Shocking. Warm up 45lbs/ 5 reps / 2 sets 95lbs / 5 reps / 1 set 135lbs/ 5 reps / 1 set 185lbs/ 5 reps/ 1 set (set a little harder than anticipated) Work sets 225/ 5 reps/ 3 sets (possibly too heavy. did a few reps on my toes) *Notes - My depth was good for all sets. I'm not ATG but I've definitely got my hips below my patella and I'm getting a nice rebound on my warm up sets. My work sets were putting me on my toes a little too much. I may have to drop the weight if I can't fix that. Flat Barbell Bench The time I saved getting right on a squat rack was wasted and then some by my long wait to get on a flat bench. Monday must be chest day in 24 land. Warm ups 45lbs/ 5 reps / 2 sets 95 / 5/ 1 135 / 5 / 1 155 / 5 / 1 Work Sets 175/ 5 / 3 Notes: Form was great on all sets. I expect to increase weight rapidly on the bench. Paying close attention to maintaining an approximate 45 degree angle with my elbows eliminated a lot of the shoulder pain I used to have by incorrect form. Deadlift No one got on either squat rick since I left. Score! Warm ups 135 / 5 / 2 185 / 5 / 1 225 / 5 / 1 Work Sets 245/ 5 / 3 Notes: Felt OK. Still trying to perfect my form. My knees always get all bow-legged so I had to be mindful to keep them out. Overall not too bad and hope to improve form. Next work out is Wednesday (today). I'm scheduled to Squat (I'm so damn sore), overhead press and power clean.