You seem to have good potential for the deadlift judging from current 1RM. It is way out front proportionally of your squat and bench. You might want to look into this…[/quote]
How is it that all these beginners have much bigger deadlifts than squats? By so much as well - do these people have arms that drag along the floor when they walk? I suppose I’m built to squat…
Anyway, just find a sensible program that has you working the three lifts often, and eat plenty. Your squat and bench should progress fairly quickly with basic training.
What I’ve found is that a lot of beginners flock to the deadlift because it’s “much easier to learn,” meaning all they have to do is pick up the weight, usually with a rounded back, which for awhile does allow for more weight to be lifted. Because they pull just with their backs, they get essentially no leg work, so it has no carryover to their squats.
Not saying that this is necessarily the case here, but this is what I frequently notice (and have unfortunately gone through myself).
Back to the OP, linear progression (3x5 or 5x5, namely) would be good if you haven’t already milked everything out of it that you can. After that, TM could work for a little while if you don’t think it will interfere too much with BJJ. If you think recovery will be an issue, I think 5/3/1 would be appropriate: not too much time spent in the gym, not too hard to recover from, malleable, and effective.
While my deadlift isn’t perfect, I’m aware that I should keep a flat back and do lift with my butt back and chest up.
What is “TM” in this context?