My training log is here and I detail out all the stuff I do both weights and BJJ. Currently I am on a hybrid program that is modeled off of Gant's. For met-con I either do what Greg has posted on the main page or some bastard child variant of whatever Leo or Gant have done. I try to keep my met-cons to the 5 minute range so I am simulating a round in BJJ. I will do longer met-cons but am avoiding any over 20 minutes right now.
If you look at my log and have any questions I would love to answer them. My log is titled Derek's Mass Gain Manifesto and Milestone Log. Gant's workout log is also a phenomenal resource for ideas as he is training in Judo.
Like I said if you see anything that you need clarity on just post or email me and I will help you out.
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin