building a grappler-help needed

[shouldercarge]

ok so ive been training in judo for 18months corss trtaining in bjj,ive decided to give up rugby and really focus on having a good competitive year of judo.
i've just come back from 2months of working in another town and during that time my diet was crappy,i wasnt lifting,and i could onl train judo once a week,i'm now back home and more determined than ever to out in the work and get some good competitive results.

me;
im 25 years old 169cm tall 90kg,at the moment probably around 16%bf.

training schedule
12pm 7pm
monday gym judo
tuesday yoga bjj
wensday gym judo
thursday yoga bjj
friday gym judo
saturday bjj judo
sunday bjj judo

gym
monday squat 3x5,front squat 3x8,lunge 3x10(a side)
wensday deadlift 3x5,row3x8,hammer curl 3x8,chin-up 3xf
friday over head press 3x5,bench 3x5,tricep extension 3x8,dip3xf

after each i do an ab circuit-bar chops/twist 3x20,leg raise 3x20,side plank 3x1min(a side)

nutrition 6am 4 whole eggs on whole grain toast.
10am 185grams tuna,2oograms vegetables
2pm 300grams mixed berries,300grams yoghurt,scoop of protein(30g)
5pm 300grams beef or chicken,200grams vegetables
after each workout 400mls trim milk,scoop of protein,banana.

i'm not too fussed if i lose weight or not at the moment im perfect weight for my weight class in judo if i was to lose weight however i'd need to lose 6kg to make it worthwhile(within cutting range to fight at -81kg) so i'm not really worried about losing weight or even if i was to gain slightly i was just want to get leaner and stronger really i want to get as strong as possible for judo.

so there it is any advice is very very very very much apreciated on my diet,my lifting routine or anything else,i'm serious about being competitive this year.

[shouldercarge]

the other option for lifting is mon,fri strength wensday conditioning
monday,fri.squat 3x5
dead 3x5
ohp 3x5
bench 3x5
row 3x5
chin-up 3x5
wesday,grappling circuit;
bent over rows
upright rows
military press
good morning
split squat
squat push press
stiff legged deadlift

all exercises done for 8reps with a lite weight,go through the circuit 5 times with 1min rest between.

[Herbo]

Why do you think you're a perfect fit for u90s?

I'm 185cm, 79kg with about 14% body fat and my coach still says he thinks I could make 73s lol.

[benkei]

For what you want I think you'd be best off with stronglifts 5x5. It's a mixture of weighted strength work and bodyweight work capacity exercises. Also, with your volume of training you can't push too hard on the strength work because it will burn you out (believe me I know).

While we're on burning out, take a day off once a week. You're training 7 days a week in judo and bjj, trust me if you alternate taking 1 day off from judo one week and one day off bjj the next it will do you the world of good and will not hinder your progress one bit.

[shouldercarge]

i didnt say u90s is a perfect fit just that if i was to lose weight i'd have to lose enough to get down to-81,the reasoning being that i'm right at the top of my weight class.although on a sidenote my coach has told me that -90s is probably a better fit for me given the way i fight and the competition in these respective weight classes.

[seiken steve]

It's a pretty hectic scheldule but if you're body is up for it then you'll see some crazy progress.

I suspect you wont progress as fast as you might like with that high workload, i think the complex on a wednesday would be the better option, or a eccentric-less workout if possible.

how often will you de-load?

[shouldercarge]

anyone else with input?

[Kuma]

When do you rest?