How do you feel the sandbag lifts have carried over to the deadlift?
I know when I first implemented a little stones, tire flips, and keg carries into my training my deadlift capacity increased quite a bit. I didn’t necessarily go smashing new PRs, but it seemed I was able to handle the weight I could already do with much less difficulty (if that makes sense).
The actual lift (deadlift) felt easier and less taxing after performing those awkward lifts.
You’re getting strong, dude.
Are you just doing about 7 or so sets of squats/deadlift/sandbag and then that’s it (no accessory work)?
@littlesleeper: I would say yes. The sandbag definitely seems to have had some carryover to deadlift. Couple ideas - one, the way I do them, really have to roll the hips in explosively (if I could go back in time, I would use this to train for football and wrestling). Two, getting better at lifting an awkward object seems to help lift a less awkward object, as you said.
@anon50325502: that’s about it. Some days it’s just the 6-7 heavy sets of squats or deadlifts. Trying to use the sandbag and the kettlebell at least once a week (you’ll see them sprinkled in). Now that we are in sunmer and I’m mowing the lawn every 4-6 days I’m just counting that as my cardio (in winter I’ll need the bike to get some of that). But yeah, with a kid on the way in the next few weeks, i am trying to get used to keeping myself in shape with very short and minimalist workouts.
Friday 6/8
Sandbag Lift
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
Tonight’s beer: Founders Dank Wood IPA. Aged in bourbon barrels. Very hoppy, but I’m a fan.
Saturday 6/9
Mowed the lawn (60 minutes easy cardio)
Sandbag Lift
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
Sunday 6/10
Sandbag Lift
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
Monday 6/11
Front Squat
2x135
2x165
2x195
2x225
2x255
2x255
2x255
2x255
Back felt a little tight so I just stayed at 255 for a couple of easy doubles rather than push it tonight. If I feel better in the next few days I’d like to front squat 310 for a double this week.
Tuesday 6/12
Sandbag Lift
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
Wednesday 6/13
Deadlift
5x135
1x225
1x315
1x405
1x435
1x465
1x525
Thursday 6/14
Sandbag Front Lift
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
Friday 6/15
Back Squat
5x135
5x165
5x195
5x225
2x255
2x285
2x315
2x315
Tonight’s beer: Troegs Nimble Giant IPA (9% ABV). Suuuuuper hoppy. It’s a good beer but this still definitely isn’t my main taste in beer.
Saturday 6/16
Mowed lawn (60 minutes easy cardio)
Deadlift
1x135
1x225
1x315
1x405
1x405
1x405
1x405
1x405
Sunday 6/17
Back Squat
5x135
5x165
5x195
2x225
2x255
2x285
2x315
2x345
Monday 6/18
Front Squat
5x135
5x165
5x195
2x225
2x255
2x290
Have you front squatted over 3 plates yet? Just a quick glance and didn’t see it. Feel like with your strength levels you should easily be able to do 315 for triples for sure.
I might have asked you this before but what does a daily day of eating look like for you? Just curious to see.
I know you’ve been training in this fashion for a long time now, have you ever thought about doing a more “conventional” program to see how you would do?
And last thing as a fellow beer man myself. Do you ever drink Tripels? I haven’t had a bad one yet!
Tuesday 6/19
Sandbag Lift
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
1x200
Tonight’s beer was another Troegs Nimble Giant IPA (9% ABV, very hoppy).
Re: front squat strength, I suspect that I could handle 315 for a triple now, but I am working my way up slowly for a reason. A couple weeks back I decided to start at 255 for my top set and go LP, adding five pounds a week, until I passed 315. There have been a few off weeks here and there but progress has continued steadily and I handled 290 very easily last night for a double. However, a brief segue into your next question…
Work has been insane lately, I’ve just recently accepted a new job (which is going to be a big advancement), a lot of other stuff happening professionally, and my wife is 36 weeks pregnant, so some days training has to be very abbreviated (ie last night I got home at 5 and had to be on a conference call by 5:30, so I ripped through those front squats in less than 15 minutes and had to top out with the last set at 290 although I would have loved to go one set higher). Sure, I would love to train a little more, but balanced with the constraints of other things in my life at this time, I think this is the best balance I can strike. I’m happy to try to get the most I can out of ~20 minutes per day.
Re: beer, I have not had any tripels but there is one in the case at my local store, so perhaps I will give that a shot soon…
Oh also - the typical day of eating:
6AM - coffee with heavy cream
7AM - Epic bar (beef jerky basically)
12PM - deli sandwich & lots of water
6PM - usually a hearty portion of a protein & a vegetable (ex. salmon & asparagus, steak & broccoli, burgers & potatoes, in the winter slow cooked pork or roast chicken) or homemade soup (lentil & sausage, chicken noodle)
9PM - sometimes, a snack (scoop of ice cream, a homemade cookie or two)
My diet could be improved some, but I’m eating for a combination of convenience & taste. Dinner is always very high quality because that’s the meal we really plan and cook every night. Weekends are much better, as we have more time to cook.
You ever get traction with writing an article here? Still think it would be cool because this,
is very relateable to alot of folks across the board, I would think.
Ugh, I would love to but the reasoning is sort of self-explanatory - I’ve just been too busy to do it justice! I’ve had so much going on lately…professionally, this is all very exciting; I’ve recently joined the editorial board of a major medical journal as the lead statistical editor, and I’ve started to get offers to give talks here and there, as my professional reputation grows a bit within my little niche…personally, we’re getting ready for a baby (wife is 36 weeks pregnant)…I do think it would be a fun article to write and have some ideas. Oddly enough, right after the baby might be a great time, because I’ll be home and off work for a few weeks. Even with the new baby, I should have some time to dick around on my laptop while the baby sleeps and might be able to write something up.