you know what might help... weight, height, age. I mean it won't really help with a program, but it'll help you not get made fun of. Personally I wouldn't worry so much about what you can do for your strength at four weeks out, I'd be concentrating on cardio, and power (at least as far as in the weight room). Obviously more time on the mat would do you better IMO. But hell you could probably submit my ass left and right.
One tip though; 3 sets of 10 reps... not really good for athletics. It's really designed for hypertrophy which does shit for grapplers.
Dude... you're killing me with your metric measurements! 5' 9'' 189 lbs? Why are your lifts so low? I'm thinking you need to read a few of the articles on here that have to do with strength training because, no offense, but that's not much. I think you need to analyze your biggest weakness. Will it be your strength on the mat (fuck the numbers), cardio, or skill at bjj? Work these next four weeks on that weakness. If the only thing you have time for is weights, then let us know.
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.
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!