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Honest Effort

North Coast Miller

Level 8 Valued Member
The bear hug DL's (bear hug two 60lb tubesand and execute deadlift/swing technique) are very challenging. My lower back/glutes really felt great after three sets even with 12 reps per. I can see that it is somewhat limiting due to hug strength being the weak link, but with hands locked it wasn't too bad. I did the rest/pause holding them upright and that made it even tougher. These and backsquats with about 20-30% more weight might make a good option for strength periodizing in the absence of heavy cast iron.

Warm-ups: 5 minute jump rope

bearhug sandbag deadlifts
120lbs 12 reps x2
12 reps - rest/pause 4 reps x2

bent row
132 lbs x 12
152 lbs x 8
152 lbs x 6 drop 132 x 4 reps

circular clean to reverse lunge
40 lbs x 8 reps
50 lbs x 6 reps
50 lbs x 5 reps drop set 40 lbs x 4

kettlebell iron cross
35lbs ea x 6 reps x 2
20 lbs x 10 reps - rest pause 5, 4 reps
 

North Coast Miller

Level 8 Valued Member
Jump rope 5 minutes

Sandbag offset squat
120lbs 12 reps x 2
10 reps x 1 rest/pause 5 reps

sandbag flat bench w/KBs
50lbs x 15
60lbs x 12
70lbs x 8 - dropset 50lbs x 4

Decksquat
40 lbs x 8
50lbs x 6
50lbs x 5 drop 40lbs x 3

KB pec deck
28kg x 10
32kg x 8
32kg x 6 drop 50lbs x 6

Hacksquat, with the weight towel hung behind back (video to follow). This method gets a lot of pec activation to go with the squat
40lbs x 8reps x 3 sets
 

North Coast Miller

Level 8 Valued Member
2 hours with the kids at the local trampoline house, with climbing walls. Spent a solid 30 minutes on the wall - my feet hurt from only wearing grippy socks. I have never been to one of these places and have never been on a trampoline before in my life.

I am gonna feel this tomorrow...
 

North Coast Miller

Level 8 Valued Member
Something different today - 50 squats, 100 snatches


5 minutes jump rope

Sandbag get-ups with 60lbs tube sand/HS Snatch with 50lb kb circuits

10 squats, followed by 10 reps/hand snatches, 5 sets

Get-ups performed per video:
 

North Coast Miller

Level 8 Valued Member
Haven't been keeping up on my log lately...

Last session:
jump rope 5 minutes

Circuit x 5, roughly 30 seconds between exercises, 1.5 minutes between sets. Entire thing took 25 minutes.

50lb high pull
skater squat
incline pushup - hands on two KB bodies for added depth

Been doing a lot of circuits this Summer, playing with rep structure, alternating additional reps on one movement as I run through. I haven't done this many circuits as a steady diet in years, I'd forgotten how effective they can be - was popping outta my shirt by the time I finished.

High pull 10, 12, 15, 10, 12
Skater squat 8, 10, 10, 12, 10
pushups 15, 20, 15, 15, 15
 

North Coast Miller

Level 8 Valued Member
Today's three exercise x 5 circuit, again with 5 minutes jumprope warm-up in under 30 minutes:

circular cleans 50 lbs--------------------------------------6,8,6,6,6

Drop squat (swing squat) youtu.be/L5pcLcSvIGQ----15, 15, 20, 15, 15

screw pushups---------------------------------------------16, 16, 16, 29, 16

This is the official stagger pattern with one of the movements being slated for extra reps each go through in the middle three circuits.
 

North Coast Miller

Level 8 Valued Member
Adding a list of circuits I made up so I won't forget or lose track of them and to lay out initial thoughts on pacing and structure. The way my Summer is shaping up, these circuits will be the bulk of my exercise.

Yesterday's circuit will have the swing squat subb'd out in favor of pistols for all future work.
-----
1-
circular clean
pistols
screw pushups
-----
2-
high pull
skater squat
incline pushups
-----
3-
snatch/squat
crusher pushups
single leg deadlift
-----
4-
deck squat
swings
rows
-----

These don't need to be done with minimalist approach in terms of selection of kettlebells.

Due to the variety of exercises, on any given workout there will be a blend of high and low rep work, with the bottom end being 5-6 reps and the top end as many as 20 for some of the pushup variations.

The three exercise arrangement seems to deliver the most intensity in the least amount of time for a 5 run-through circuit.

The variable loading is done in the middle 3 circuits:
1st pass = baseline for all movements
2nd pass = first exercise increase 25% , remainders at baseline
3rd pass = second exercise increase 25% , "
4th pass = third exercise increase 25% , "
5th pass = baseline for all

30 seconds rest per set, 1:30 - 2 minutes between circuits. Target total is 25 minutes (or less) for the resistance phase with 5 minutes of jumprope warmup and 5 minutes stretching post workout.
 

North Coast Miller

Level 8 Valued Member
Monday's circuit performed amid mosquito haven at Powder Mills Park:
Warmup with 50lb kb -
slingshots, 15 each direction
figure 8's, 20 each direction
haloes, 15 each

3 movements, 5 times through, 30seconds between movements, 1:30 between circuits
Swings two hands---28kg----25, 30, 25, 25, 25
Rows one hand------28kg----10, 10, 15, 10, 10
Decksquats----------50lbs---08, 08, 08,12, 08

Today's circuit, same warmup:
high pull ---50lbs----12,17,12,12,12
skater squats---------10,10,15,10,10
spiderman PUs------12,12,12,17,12
 

North Coast Miller

Level 8 Valued Member
Warmup with 50lb kb -
slingshots, 15 each direction
figure 8's, 20 each direction
haloes, 15 each

Snatch to overhead squat---50lbs----06,08,06,06,06
crusher pushups------------------------12, 12, 15, 12, 12
single leg deadlift------------50lbs----10, 10, 10, 15, 10

These circuits are kicking my backside! I'll be ready to get back to some lower rep work soon enough.
 

North Coast Miller

Level 8 Valued Member
Changed my circuits around once again to include better coverage. More movements, fewer passes, still 15 total sets, three passes at five movements.

The new NEW lineup broken down by major movement pattern.

===============
pushups, all done on a PU board:
Hiindu PUs
Iranian PUs
Spiderman PUs
Incline PUs
===============
Squats:
Pistols
Skaters
Hack
===============
Pull/upper back:
rows
circular clean
snatch
===============
Hinge:
Swing
Single leg deadlift
Windmill
===============
Compound/loaded carries:
Decksquat
Slasher
Getup
Farmers walk
overhead walk
===============

Pull one from each category. This method much more flexible than a handful of matched, pre-defined circuits. A Pushup board also in the mix, I can't believe I hadn't made one already - about three bucks worth of lumber and 10 minutes on a bandsaw. Blasted through this workout so quickly I added another back-off set at the end.

Day 1

Warmup with 35lb kb -
slingshots, 15 each direction
figure 8's, 20 each direction
halos, 15 each

Hindu PUs------12, 16, 12,(10)
Pistols----------06, 08, 06,(04)
circular clean--06, 08, 06,(04)
windmill-------08, 10, 08,(06)
slashers/side--06, 08, 06,(04)
 

North Coast Miller

Level 8 Valued Member
More circuit/complexes

Warmup with 35lb kb -
slingshots, 15 each direction
figure 8's, 20 each direction
halos, 15 each

Iranian pushups--------12,16, 12
hack squats--------------08, 10, 08
one arm row-50lb-------12, 16, 12
swings- 50lb-------------30, 45, 30
decksquat-50lb----------08, 10, 08

Stretch
 
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North Coast Miller

Level 8 Valued Member
Warmup 5 minutes jumprope forward and back. Hybrid front squat involves the 32kg up on one trap like a back squat, the second kb held as a front squat

Circuit, three times through. Two minutes rest between all:

Hindu pushups-----20
Single leg DL--------32kg/10 reps
Snatches-------------50lbs/12 reps
Hybrid front squat--132lbs/10 reps
slashers--------------16kg/10 reps
 

North Coast Miller

Level 8 Valued Member
Been a while since last logged my workouts. Have been doing a steady diet of split circuits - upper/lower 3 sets same movements, followed by upper lower with different movements.

Horizontal push/pull is nearly 100% of my upper body work, doing very little overhead pressing.
Have gone back to RDL type swings performed with a nearly dead vertical shin. I find these provide better glute/erector isolation compared to the more athletic swing that has more knee incline.

Warmup is similar - currently omitting the halos:

Slingshots 35lb, 20 each direction
figure 8's 35 lb 40

Pushups 30reps/25/25 (approximate - these are run to tech failure, absolute failure on last set)
alternating one hand swings 50 lbs, 30 reps each/60 total

The above done three times through, 60 seconds between exercises, 3 minutes between pairs.
----------------------------------------
One arm rows, unsupported off hand - done from a bent row posture with off hand behind back. 85lbs 12 reps/12/10 (approximate - these are run to tech failure, absolute failure on last set)

Skater squats with 35lb added load - 8reps/7/6

The above done three times through, 60 seconds between exercises, 3 minutes between pairs.

stretching:
Cossack stretch/downward dog/seated twist
 

North Coast Miller

Level 8 Valued Member
Switching over to more sandbags. Maintaining the basic split of pairs - horizontal push/hinge and horizontal pull/squat.

Just getting two 60lbers to opposite shoulders from off the floor is a nice exercise and the first step to squatting. Am still dialing in the sandbags in terms of using multiples, whether it is even worth lashing them together for most movements.

Warmups:
slingshots 20 each, and figure 8s 40 with 35lb KB

-Romanian Deadlift with 90lbs sandbags supported on back of neck - reps 12,15,12. The last lowest bit of the ROM is really brutal with the load carried up high - a lot of core bracing needed.
-pushups reps 25, 25, 20

Above run through 3 times

-120lb sandbag squats, reps 10,12,12
-bent rows 120lb sandbags reps 12, 10, 10

Above run through 3 times

stretching:
Cossack stretch/downward dog/seated twist
 

North Coast Miller

Level 8 Valued Member
Warmups:
slingshots 20 each, and figure 8s 40 with 35lb KB

Alternating swings - straight shin 50 lb kb - 40 reps
pushups - 30, 25, 25 - Rest/pause on last set down to 2 reps


Above run through 3 times

Jump squats with 60 lb sandbag across shoulders - 10 reps. Got about 1 ft off the floor.
two hand bent row - 120lb sandbags - 12, 12, 10 - rest/pause


Above run through 3 times

stretching:
Cossack stretch/downward dog/seated twist
 

North Coast Miller

Level 8 Valued Member
More sandbags. Am alternating workouts between grinds and more ballistic or high rep work per.
Every session gets
-horizontal push
-hinge

-pull/press
-squat


Usual warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

Pushups 30, 25, 26
Romanian deadlift w/ 90 lbs sand across upper back, back of neck 12,10,12

Above run through 3 times

Sandbag Zircher w/ jump, 60lbs 8,8,7
bent arm lift I do not have a name for - 60lbs 7,7,6
Setting off the lunk alarm, these are tough. Video below:


Above run through 3 times

stretching:
Cossack stretch/downward dog/seated twist

 

North Coast Miller

Level 8 Valued Member
Finally included the OAPU into rotation - degenerative disks in neck have been making me not looking forward to em as it causes issues with all pushup and overhead movements, but came off A OK.

warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB


Alternating one hand swings 50lbs 20 reps/hand
OAPU 5reps

Above run through 3 times

Offset sandbag backsquat, 120lbs 10, 10, 8
bent rows 120lbs 12,12,10 rest pause two more sets

Above three times respectively

Stretch:
Cossack stretch/downward dog/seated twist
 

North Coast Miller

Level 8 Valued Member
Saturday
warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

Pushups 30, 25, 26
Romanian deadlift w/ 90 lbs sand across upper back, back of neck 12,10,12

Above run through 3 times

Sandbag Zircher w/ jump, 60lbs 8,8,7
bent arm lift I do not have a name for - 60lbs 7,7,6
Setting off the lunk alarm, these are tough. Video below:


Above run through 3 times

stretching:
Cossack stretch/downward dog/seated twist
-----------------------------------------------------------------------
Today
warmup:
slingshots 20 each, and figure 8s 40 with 35lb KB

Alternating one hand swings 50lbs 20 reps/hand
OAPU 5reps, dropped to one knee for a dropset additional 3 reps

Above run through 3 times

Offset sandbag backsquat, 120lbs 8, 8, 7
Single arm bent rows 32 kg, 12, 10, 10, dropset to 50 lbs additional 4 reps

Above three times respectively

Stretch:
Cossack stretch/downward dog/seated twist
 

JeffC

Level 7 Valued Member
Have you considered trying a proper Heavy Sandbag like the IronMind, Cerberus, or a heavy canvas navy seabag. I have had my Seabags over 200lb and they are very cheap and durable.

I did a period of time with the Heavy Sandbag and it was fun but brutal. I trained it Rock, Iron, Steel style.
 

North Coast Miller

Level 8 Valued Member
Have you considered trying a proper Heavy Sandbag like the IronMind, Cerberus, or a heavy canvas navy seabag. I have had my Seabags over 200lb and they are very cheap and durable.

I did a period of time with the Heavy Sandbag and it was fun but brutal. I trained it Rock, Iron, Steel style.


I have certainly considered it, but am too cheap to bite on the better brands at the moment. If I continue with what I have for a few more months I could get one for Father's Day. I'm thinking if I just use the heavy seabag I'd have a hard time containing the sand in the bag enough to use in my family room without leaking. What I have currently does not leak so much as a grain. I'm definitely interested in how you managed the sand and the specific bag you went with.

I would like to get more weight in there, and not having to hoist in 60lb increments would be nice. Counting it during my last workout I'm about 10 seconds into my squats just getting two bags to my shoulders. While good for fitness, is not the best way to get the most out of the actual exercise.
 
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