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Strongman + Powerlifting + Weightlifting = Squaggleboggin

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Today I went and bought six 60 pound sandbags from Lowe's (four for me, two for a friend). I was quite inspired by Kubik. My brother and I messed around coming up with things to do with them. I guess I'm actually a little stronger than I thought. I was able to clean two sandbags (one in each arm) to my shoulders in unison, run with them, then let them slide down and do bear hugs with them (I did a walking bear hug with 3 bags - 180 pounds, which is a lot harder than I thought it would be having done that to my brother who weighs more). I think I'm going to try a little experiment. I'll try doing just bag work for a few weeks, nothing else. Then I'll do my old routine again for a week or so and see if my strength increases, and if so, where. I'm pretty confident that it will go up in just about all areas and exercises. So I suppose today's workout consisted of bag cleans, snatches, carries, bear hugs, bench presses while throwing the bags, squats and general grip work for simply dealing with bags. This should be a fun few weeks. :)

Oh yeah, I plan on buying a huge duffel bag so I can lift more than one bag at once for more resistance on certain exercises. Although even ordinary squats are difficult for me when balancing these suckers. I can feel the soreness already. Oh, what fun is in store. Heh, heh, heh...
 
Kickass Nick. I really need to try some sandbag training. I always seem to find somewhere else to spend my money. Bah, one of these days.
 
Give me your address and I'll ship you one...

I thought I was never going to actually go out and buy them either. But six of them only costs like $25. I still have the issue of finding a big enough duffel bag (the only one that seemed big enough so far was $40 and I don't know if I'm going to spend that much, but we'll see). After that first workout, I think it's definitely going to be worth it (getting the sandbags), though. I'll post my routine after the next time I work out.

Hopefully I'll be able to do this for about a month straight, go back to my old trainig for a while to test my strength again, and then start periodizing between P-Funk's routine and the sandbag training each week. One weird thing is that I thought I'd be extremely sore, and my back is just a little sore today, nothing else. Oh well, I'm not going to complain about it.
 
Today's Workout:

1 bag = 60 pound sandbag

Deep snatches 3x3 (1 bag); Floor press throws 3x3 (1 bag); Prisoners walks 3x1 (2 bags); Sit ups 3x4 (1 bag); random work such as throwing the bags and prisoners squats

Snatches were a hell of a lot easier than they were just three days ago. Floor presses were also a lot easier. Prisoners walks weren't as hard as I thought they would be with one bag, so I used two bags and my brother and I handed them off to each other; when the other was walking, the first was huffing and puffing. That was nice. Sit ups were pretty difficult. We then threw the bags at each other. I threw it higher than my brother, so perhaps it was a little unfair for him. I also tried prisoners squats with 2 bags and I was able to do them, so they'll be included in my workouts instead of normal squats.

I really need to find a huge bag in which to put more sand for something heavier. One of the bags already ripped today, so I'm going to an army surplus store with my brother sometime tomorrow if I can find one close enough.
 
Cool workouts mang. I bet your grip strength is going to benefit a lot from the sandbags.
 
That's what I'm hoping for (obviously). Again I can tell that certain things are being worked in ways I couuldn't replicate with a barbell. I ordered a huge 30x50 duffel bag today online so hopefully that'll get here sometime soon. I was going to go out and get a 25x42 but I didn't think I could fit enough sandbags in it.
 
im thinking about tryin some sand bag training now that you convinced me....but im gonna go about it a differnt way more like cardio....running with it for like 30 yards drop it jog back to start walk back to bag sprint back with it and that equals 1? Think it would work for a kick ass cardio session?
 
Hell yeah, man. People don't seem to understand that you don't need to convert everything to sandbags. Stuff like you just described is going to add a lot to many kinds of strength. Try doing it with it on your back, then holding it in a bear hug, then gripping it with just your hands, then deadlifting it and running, then holding it on each side in turn, etc. The possibilites are endless and there's a million ways in which you can incorporate them into your routine.
 
OCT 7th Squaggle in competiton along with me he's gonna break a sick record in the DL and im gonna win the Comp in my wieght class those are the goals as of today
 
squaggle is dirty guys
 
I know nothing of this!

Today's Workout:

Deep Cleans 3x3 (2 bags); Deep Prisoners Squats 3x3 (2 bags); Bear Hug Walks 3x1 (3 bags); Toss and Catch for Height 3x5 (1 bag)

Wow. This tore my back to shreds and then some. The deep cleans have to be done with a rounded back because I need to pick up two sandbags laying flat on the floor. I got so deep though. Prisoners squats were brutal. It's quite difficult holding the weight out in front of you like that and then squatting down deep, pausing, and coming back up. Bear hug walks also killed my back. Holding 180 pounds in front of me (picked up from the floor) while walking took a hell of a lot of energy out of me. My heart was pumping like crazy after each set. The tosses were brutal as well. Each impact caused pain. But it was all worth it. I can't wait to see how I'll feel once I'm not sore anymore. This thing was terribly arduous on my back, and that was the whole point of today. My legs also got a good beating from each exercise, but I think they're more used to this type of training.
 
you are nuts seriously I think you should go see a head doctor.....jk bro looks pretty damn insane good workouts
 
That may be true actually. You should give some of this stuff a try now that you have a bag. I can't wait to finally get that army surplus bag I've been waiting for. Then I can hopefully do some squats and whatnot with some real poundages. It's pure evil I tell you, pure evil...
 
get on aim fucker
 
Wow. Today was amazing.

Today's Workout:

GMs 3x3 (1 bag); Deadlift Walks 3x1 (2 bags); Military Presses 5x3 (1 bag); Curls 3x3 (1 bag); Toss and Catch for Height from Floor 3x5 (1 bag); Bag Drags 2x2 (2 bags); Jumping 1x10 (1 bag)

This was a little longer than my typical workouts are. I tried some new things and loved them. GMs were hard - it's tough to keep a bag in the right place when doing this exercise. I did it with two bags as well (put inside the army surplus bag I just got). I kept two bags in the surplus duffel and held the duffel with my hands for deadlift walks. Those were pretty nice for the girp. My grip has been aching for attention. I also walked up to 360 and did a DOH deadlift with it no problem (had to see if I lost strength; I didn't). Military presses were supposed to be 3x3 but I've gotten much stronger with my overhead pressing since using the bags. I did 5x3 instead and I'll try it with two bags next time if I can figure out how. Yes, I actually did curls. Amazing though that fact is, I did enjoy them. It's actually a challenge when you're using a sandbag. Grip does come into play, as does your back and other stabilizers. I always find a way to make things work in my favor, heh. The tosses were great. Put the bag down on the floor and threw it up as high as possible each time. I catch it in front of me in my arms, which strengthens my arms and back. The explosiveness also helps me to develop power and I do rise up on my toes much like I'm doing a snatch.

Bag drags were just random fun. I needed a better way than the deadlift walks (or so I felt), so I loaded the duffel with two sandbags and ran while holding the strap of the bag with one hand. I switched hands at each end of the basement. It was great for my legs, back and grip. This will surely come in handy when I start playing football again (just recreationally).

The jumps consisted of me putting the duffel strap on the ground, tossing a sandbag onto my back and jumping laterally over the strap repetitively. Nice for explosiveness and especially nice for the calves. Both of the last two exercises will surely help my cardiovascular system to develop as well.

Well, this concludes all of my sessions of sandbag training (for this macrocycle that is!). This means that I now have a much better idea of what works, why, and what goes with what. In other words, my workouts are going to begin to really step up from now on. I'll also most likely be gaining a lot more strength as well. I must now go perfect my split. So long and thanks for stopping in.
 
Cool stuff with the sandbags. I like the tosses; movements like that are underused.
 
CowPimp said:
Cool stuff with the sandbags. I like the tosses; movements like that are underused.
Click to expand...

Thanks. I totally agree. I just started thinking of the most random stuff that I thought would be functional. I can tell this stuff is going to be amazing once I'm used to it. I can't wait to see my strength increases after a few sessions of each workout. So many different areas of strength and power can be worked with a single movement if you just know which one to pick.
 
looks sick bro....so your goin back to bars and plates next week or what
 
WantItBad said:
looks sick bro....so your goin back to bars and plates next week or what
Click to expand...

No way. At least a few more of each workout for the bags. I may randomly check my strength or something, but this stuff is fricking awesome. If it keeps working I'll keep doing it.
 
One of my friends was over tonight, so I decided to max out on the bench press real quick. I used my favorite technique - have the other person load the bar so you don't know how much you're doing. That way you can't scare yourself into a crappy lift. I did a 180 bottom bench at a BW of 193. Not that bad considering it was after my workout. I'd guess I could get a BW bench press under normal conditions if I had to, but I'll stick with the 180 figure for now. I didn't expect it to be very high though - it's not a lift I've trained in the past few months whatsoever. This will probably change in the future though. Just thought I'd share this, even though it's nothing impressive.
 
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i am impressed.....give yourself more credit when i was 16 i wiegh like a abuck 80 and could barely press 175 now im 230sih pushing around 315 its all about time and patients and i hate cardio and why havent you been on aim and why did someone im me from your sn saying you like boys?
 
Don't short change yourself. That's a very respectable bench press, especially considering your started from the bottom. I guarantee you could add on another 10% or so if you included the eccentric.
 
Well I did write a response outlining my new routine and addressing the previous posts. It took me about twenty minutes. And then for some reason IM couldn't be found and I lost the whole thing. Unfortunately I didn't copy the text as I usually do after a really long post. I've decided to stop doing bag only exercises. It's too difficult to add resistance without having to rely on more reps, which is not the point of my training. I will be keeping some bag exercises because many of them are simply too good not to use, but I'll be going back to bar training for the most part from now on (until I decide otherwise).

Today's Workout:

Bottom Back Squats 2x6 (135), 3x5 (225); Bottom CG Benches 1x95, 115, 135, 155, 165; Power Snatches 1x65, 95, 105, 115, 125

This was pretty good... sort of. I've been thinking and thinking about my routine and I've now decided to try doing singles. I used to do something similar and I liked the abbreviated training and good results in strength. I've decided to focus completely on making the exercises as difficult as possible. I also need to make sure I pay special attention to my deadlifting and that I put forth 110% effort with that so I can hopefully go for that record next summer (I also want to do well in October if we end up doing that meet). The following is my new routine involving bars and bags:

Day One: DOH Deadlifts 1x135, 225, 295, 335, 360; Power Snatches 1x65, 95, 115, 135; DB Benches 1x20, 40, 60, 70; Chins 2x2; Lateral Jumps 3x10 (60)

Day Two: Bottom Back Squats 1x95, 135, 175, 205, 230; SLDLs 1x95, 135, 195, 255, 295; Bear Hug Walks 3x1 (180)

Day Three: C&Js 1x55, 95, 115, 135, 165; Pull Ups 6x2; One Hand Bag Drag 2x2 each hand (120)

Day Four: Bottom Front Squats 1x95, 135, 175, 225, 235; DB Military Presses 1x10, 20, 30, 40; Farmers Walks 3x1 (200); Prisoners Walks 4x1 (120)

As you can see, I either start every movement from the bottom and/or use DBs for the movement. I still have bag work at the end of each workout, mostly training grip and back. I still have all my favorite exercises. I'll basically just be calling the amount of rest between workout days as I go. Nothing as far as that goes is going to be set in stone, but I'll be working my ass off each and every rep. I'm pretty excited about this and I think it'll build some serious strength and power if I stick with it. If not, I'll simply use P-Funk's routine. I'm saving that until I need something that I know will work. :)

I almost forgot to actually address the previous posts!

I guess that's not such a bad bench, but I can't really say I was impressed or that I expected more. I hadn't benched in months and it was after another workout, so it was pretty tough. Of course the fact that it was a bottom bench helped to make the number even less than what it would've been, but nonetheless that number will go up as I start to use DBs. Thanks for the comments though, guys. I'm sometimes a little tougher on myself than I perhaps should be, and it's nice to have others to help put me in check.
 
Couldn't get on yesterday to update.

Yesterday's Workout:

DOH Deadlifts 1x135, 225, 295, 335, 365; Power Snatches 1x65, 95, 115, 135; DB Benches 1x20, 35, 50, 70; Chins 2x2; Lateral Jumps 3x10

I was worried that I might have lost some strength training with the bags. BS. I came back and felt better than ever, tying my DOH deadlift record of 365 at a lower BW. Power snatches were good (I define these by having a shoulder width grip and bringing the bar completely overhead in one swift movement; no pressing is allowed at the top.) and I really enjoy the exercise. DB benches surprised me. The most I was able to do when really training these hard was 70 and I hit that for a single. It was very difficult, but I was still able to do it. Chins weren't bad either. I'll be doing five singles next time and then hopefully 3x2. Lateral jumps consist of me putting a sandbag on my shoulders and jumping over the strap of my duffel bag and landing ten times on each side. I'll increase the reps for now and eventually jump over higher and higher obstacles (jumping sideways of course). I'm enjoying the singles style immensely.
 
great workout, are you pausing on the DB Benchs at all since they are singles?
 
WantItBad said:
great workout, are you pausing on the DB Benchs at all since they are singles?
Click to expand...

Nowhere to pause, really. Each rep has to start at the bottom (kick the DBs up with knees) so it's hard enough as it is. I could pause at the top, but there would really be no point. I'm really liking all this single rep stuff, though. I'll have to see how I improve for the comp.
 
yes he is we are both doing a comp in OHIO in October
 
WantItBad said:
yes he is we are both doing a comp in OHIO in October
Click to expand...

Good stuff. You better start benching more often then squagmeister, heh.
 
CowPimp said:
Good stuff. You better start benching more often then squagmeister, heh.
Click to expand...

Well I'm doing DB benches because, while I'm still going to be competing, I'm going to see if there's a deadlift only option. If not, I'll still try for the other two lifts, but the deadlift is really where it's at for me. I'm still just going for as much all-around strength as possible, so I'll probably keep using DBs even if that means sacrificing some benching capability.
 
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