North Coast Miller
Level 9 Valued Member
Latest update, am still using a 5 day/week approach with the sessions cut in half compared to my usual. I do wind up missing some as I often only manage 4x/week, but have added an extra 1-2 heavy sets in the middle. Defaulted to all sandbag again.
Recently upgraded my bags to Rep Fitness V2 (already owned one, bought two more) since my older off brand bags were starting to require repair. Figured if I had to unpack em I might as well replace with better quality, fix my old ones at my leisure and keep em around for loaners.
Anyway, old bag loading was 60, 80, 100lbs - new bag loading is 60, 90, 120lbs.
Exercises are:
- Single Leg Squat
- Good Mornings
- Loaded Mule Kick
- Sissy Squat
- Loaded Pushups
- One Arm Rows
- OHP off the knuckles
- Upright Row
heel spurs gave me grief with increased frequency jumping rope, so my warmup is usually 5 minutes of slow paced Burpees with a lightweight sandbag DL instead of a jump.
Since I was already topped out on a bunch of my lifts, put the extra weight to immediate use with Good Mornings and Squat. With the 120 lb bag on my back for loaded pushups = about 270lb bench press, hit that for three this morning. Am about 15lbs lighter than 1.5 years ago and hitting the same weights and reps with exception of loaded PUs. I'd worked up to 10 reps w/ 100lb bag and can only hit 8 reps with the 90, but am slowly inching it back up. Really difficult hitting the right grove again.
The new bags I didn't take the time to pack and wrap, so they're pretty floppy and am unable to do some upper body exercises. Am going to wrap D ring canvas belts around the at the handles to tighten em up a bit.
Recently upgraded my bags to Rep Fitness V2 (already owned one, bought two more) since my older off brand bags were starting to require repair. Figured if I had to unpack em I might as well replace with better quality, fix my old ones at my leisure and keep em around for loaners.
Anyway, old bag loading was 60, 80, 100lbs - new bag loading is 60, 90, 120lbs.
Exercises are:
- Single Leg Squat
- Good Mornings
- Loaded Mule Kick
- Sissy Squat
- Loaded Pushups
- One Arm Rows
- OHP off the knuckles
- Upright Row
heel spurs gave me grief with increased frequency jumping rope, so my warmup is usually 5 minutes of slow paced Burpees with a lightweight sandbag DL instead of a jump.
Since I was already topped out on a bunch of my lifts, put the extra weight to immediate use with Good Mornings and Squat. With the 120 lb bag on my back for loaded pushups = about 270lb bench press, hit that for three this morning. Am about 15lbs lighter than 1.5 years ago and hitting the same weights and reps with exception of loaded PUs. I'd worked up to 10 reps w/ 100lb bag and can only hit 8 reps with the 90, but am slowly inching it back up. Really difficult hitting the right grove again.
The new bags I didn't take the time to pack and wrap, so they're pretty floppy and am unable to do some upper body exercises. Am going to wrap D ring canvas belts around the at the handles to tighten em up a bit.