My Goal is to get as strong as possible without putting on weight. I have been doing Bill Starr 5x5 for the past month or so while i have been training and like it but will have more time to power lift when school starts in September. I'm 6'4 230 lbs and have been training in bjj for a few months and want to compete around 225 since that is the normally the cut off to the unlimited weights. I've been lurking through this forum for a while and put this workout together using nothing other then the FAQ. Can i get some advice for what kind of sets and reps i should be using? Thanks guys Monday Deadlift Overhead press Weighted pullup/chinup Full Contact Twists, 3 x 6 Russian Twists on Ball, 3 x 8 Tuesday Day two: Front Squat or Lunges Benchpress Dumbell Bent over row Pillar Bridges, 2 x 40 seconds Quadruped Navel Draws, 3 x 8 (with 5 second holds) Plate Grip 3 x Fail Thursday Romainian Deadlift or Hang Clean Overhead press Weighted pullup/chinup Bent Presses, 3 x 6 Side Bends, 3 x 8 Friday Squat Dumbell or Incline Benchpress Bent over row Decline Bench Reverse Crunches, 3 x 10 Standing Cable Crunches, 3 x 8 Plate Grip 3 x Fail EDIT: I'm 22, i have been playing sports all my life and have some background in strength training. My 1 rep maxes are Bench 250ish Squat 375ish Deadlift 430ish Hang Clean 225ish Hope this helps.