4 weeks out, I would be focusing on getting as much mat time as possible. And second to that get as much conditioning work in as possible. Long distance, hill sprints, tabata’s, what-ever. Do it all. I assume because you posted your lifting stats you are prob. looking to gain abit of strength before the comp. Probably not going to happen. There’s not much you can do in 4 weeks that won’t take time away from the more important things.
After the comp, get yourself onto SS, or ws4sb and get those lifts up. As someone else mentioned, 3x10 isn’t doing yourself any favours. And you really HAVE to be deadlifting.
But always remember that skills and mat-time come first.
And good luck with the nationals!
Agreed…its a bit late in the game for changing things up. Just roll as much as possible at 100% with more experienced guys. After the tourney, start climbing thick ropes for grip strength, farmers walks, giant kettle swings things like that will improve your posterior core and improve your grip at the same time. Roll in a gi as much as possible; that will also help your grip strength. For anterior, leg raise, leg raise, leg raise. You need a ton of lower ab and hip flexor stuff to get a strong guard. Good luck!