I’d like to ask for some critiqe on the following workout for a guy whos’ main sport is grappling (BJJ):
Goblet Squat * 3
Deadlift * 2
Pushups * 3 (As many reps as possible)
Bench Press * 3
Dumbell Rows * 3
Dumbell Pullvoer * 3
Overhead Press * 3
The number of reps are: 15-12 (weeks 1 and 2), 12-8 (Weeks 3 and 4), 8-5 (Weeks 5 and 6) and naturally the weight increases as the number of reps decreases.
Now, please note I have some limitations regarding the program:
My only tools are a bench and dumbells. I live in a small apartment and have no room for barbell traininng. Since it is also a fairly old apratment, I can’t put a chin up bar either for fear of messing up the wall/door.
The pushups have to stay in the program as they are a requirement at a job I’m currently applying for (Law Enforcement, have to be able to do 75 with strict form going all the way down until the chest almost touches the ground).
I grapple around 5 hours a week and besides that I obviously also have a fulltime job so getting the most in as little time is key. I can dedicate 2/3 days a week to weight trainning.
Would greatly appreciate your take.
Thanks in advance!