T Nation

Backyard Strong


Bench: 140x5, 160x5, 180x14, 155x20 (PR)
DB rows, walking lunges between sets. 50 DB shoulder press after bench.
Bjj tonight


OHP: 100x5, 115x5, 130x12, 5x5@115#.
Deads: 210x5, 240x5, 270x12 (PR)
Bodyweight circuit: leg raises, fat man rows, incline push-ups.
Bodyweight around 155#. Sore from bjj rolling. Neck cranks.


Squat: 205x5, 230x3, 250x6 (PR)
Front squat: 135 2x5
10 pullups, 12 dips between every squat set. Added in lunges to front squat set.


Bench: 160x5, 180x3, 200x7, 160x12
DB rows and single leg lungesx10 between each set
Fatman rowsx15
Bodyweight tricep extension x15
Leg raises x15

30 minutes. 156#
Bjj tonight.


OHP: Went for my 6 month goal. Hit bodyweight, 155#, for 4 reps. Last goal is to dead 405. May take a crack at that soon.
115x5, 130x3, 145x1, 155x4 (PR), 135# 3x5
Deads: 235x5, 270x3, 305x10(PR)
Circuit x2
Fatman rowsx15
Leg raises x15


Squat: 185x5, 205x5, 235x10
Dips and pullups between sets.
Ran out of time for extra work.
Bjj tonight.


Did not go to bjj last night. Did run sprints this morning.


Bench: 155x3, 175x3, 195x10, 160x17.
10 DB rows and 10 lunges after each set.
50 DB ohp after.
Bjj tonight.


OHP: 115x5, 125x5, 140x5, 5x5@115#.
Deads: 235x5, 255x5, 290x5, 3x5@235#.
Two rounds:
Fat man rowsx15
Incline one arm pushupsx10
50# goblet squatsx20

30 minutes.
Switched to 5 pros for Friday workout. Want to stick with these weights for a bit and own them. Realization today that I am truly not in great shape haha. Those goblet squats weren’t a blast. Wonder how much progress and strength I leave untapped due to conditioning.
155# yesterday.


Squat: 185x5, 205x5, 230x5, 3x5@180#.
Between each set was Pullupsx10 and Dipsx12.
25 minutes. Late out of the house today.
Bjj tonight.


Bench: 155x5, 175x5, 195x5, 5x5@ 150#.
10 DB rows and 5-6 air lunges between each set.
50 DB ohp.
Bjj tonight.


Alternating sets
OHP: 100x5, 115x5, 130x5, 5x5@115#
Deads: 210x5, 240x5, 270x5, 5x5@210#

Fat man rowsx15
Leg raisesx15
Bodyweight tried extension x15

32 minutesish?


Squat: 205x5, 230x5, 255x5, 3x5@185#.
10 pullups and 12 dips between each set. Total of 90 pullups and 108 dips.
Was definitely challenge


Bench: 160x5, 180x5, 205x5, 5x5@160#
Between each bench set:
10 DB rows
5 per leg air lunge
29 minutes.
Bjj tonight


OHP: 115x5, 130x5, 145x5 (grinder), 115 5x6@115#
Dead: 285x1, 335x1, 305x5, 270x5, 5x5@ 235#.
Circuit x2
Fat man rowsx15
Tiger push up x15
Leg liftsx15


Squat: 185x5, 205x5, 235x5, 5x5@185#
10 pullups and 12 dips between each set.

90 pullups and 108 dips total.

28 minutes.


Bench: 155x5, 175x5, 195x5
Did contrast loading afterwards 225x1 then 155x5 for 5x5.
Between sets:
DB rowsx10
Air lunge x5


OHP: 115x5, 125x5, 140x5, 120x10, 120x8, 120x7
Deads: 235x5, 255x5, 290x5, 235x10, 235x8, 235x7


Circuit 1: 15 minutes
L sit to pull throughx5
150# sandbag shoulder x2
Back bridge x 5

Circuit 2: 8 minutes
160#ish row x5
Single leg lunges x5

Dips on bars.

I use the school I teach ats facilities during school year. School is out, so now I am working gout at home. Poured two 80# concrete buckets as weights for rows. Will also bench with them occasionally. Also working with sandbags and lots of bodyweight stuff. Have some parallets that I will hopefully use to do some handstand push-ups.
Will publish some goals here soon. Should be a fun summer away from traditional weights. Still will do bjj twice a week.


Likely split:
Sunday: run two circuits hitting the 4 push/pulls for upper/lower.
Monday: bjj and possibly barbell squat 5/3/1 OG.
Wednesday: bjj and deadlift 5/3/1 OG.
Thursday: backyard circuits
Friday: quick conditioning (carries, sprints, HIIT).

Excited to improvise at home and see what happens.

Goals for the summer:

  1. 405 deadlift. Currently somewhere in mid 300’s.
  2. Handstand push ups on parallel bars.
  3. 150# sandbag shoulder 50x in 20 minutes.

Weight currently 153#ish.