Sunday workout

warmup-
5 mins bike

workout-

deadlifts- 3 sets of 10x 95lbs
squats- 3 sets of 10x 95lbs
lunges- 3 sets of 20x 70 lbs

military press- 3 sets of 10x 45lbs
miltary press- 3 sets of 5x 70 lbs
military press- 1 set of 10x 40lbs
miltary press- 2 sets of 10x 50lbs

dips- 3 sets of 20

pullups- 6 sets of 5

shoulder rotations- 3 sets of 10 rotations (5 rotations each direction)x 25 lbs

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workout rotation-

Sunday- gym workout
Monday- BJJ
Tuesday- gym workout
Wednesday- BJJ morning possibly, otherwise rest
Thursday- gym workout
Friday- BJJ
Saturday- BJJ, gym workout

My BJJ technique is good, just need to supplement it with some increased fitness and strength. The schedule allows for more gym workouts than BJJ classes at this point, so it makes sense to do it like this.