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Honest Effort

Jak Nieuwenhuis said:
I really like that you post videos man! keep it up!
Click to expand...

I helps me see where my form is at too. This is a familiar move in general, but I've only trained it on sandbag once before - just enough reps to figure out where my hands had to be.

The first two reps I wasn't leading with the elbow as much as I did for the remaining six, I can see a real difference in how it snaps into place when the grove is hit. And I specifically mention to lead with the elbow before I begin...

In general I do so much oddball stuff now that anyone reading my log needs an animation or video to tell what the &*%! I'm describing half the time.
 
Vid of alternative shouldering technique

and Decksquats.

Between Swings and unloaded Decksquats I credit almost all of my lower back health and hip and ankle mobility. They are worth squeezing in somewhere in the routine - make sure to tap toes at least when you hike the legs over.

warmup:
Burpee/DL with 60lb sandbag x 25

SLDL sandbag 80 x10, 80 x10, 90 x8
Sandbag Front loaders 60 x10, 70 x8, 70# Rest Pause/cluster 5/4/3 15 second intervals
3x through
1 minute rest per

sandbag shoulder squat 120lb x10, 10, 10
Sandbag laterals suspended w/ towel 10, 10, 8
3x through
1 minute rest per

unloaded decksquats 8 reps
Cossack stretch
Tricep press 60lbs x6 towel hangs
downward dog
unloaded decksquats 8 reps
seated twist
Tricep press 60lbs x 4



decksquats
 
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Surprised I got as many Skaters with the sandbag

Warmup:
Burpees with DL to finish, 60lbs - 20 reps

Good Mornings 60lbs x20, 80, x 15, 15
Diagonal Loaders 60lbs x8, 8, cluster 6-5-3

Skaters w/ 60# 8,6,6
Upright row 60x15, 80x8, cluster 80# 6-5-3

unloaded decksquats 8 reps
Cossack stretch
Tricep press 60lbs x6 towel hangs
downward dog
unloaded decksquats 8 reps
seated twist
Tricep press 50lbs x 8

Edit, note to self. Beginning to feel some respectable DOMS in quads from those Skaters, need to be more honest with my form and loads.
 
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Ran 3 miles, 12 minute pace. First time running in about 9 years and anything over a couple miles probably closer to 15.

Not bad though my feet are gonna be sore tomorrow.
 
Whew, feeling ragged today.

Warmup:
Burpees with DL to finish, 60lbs - 15 reps

3x through 1 minute rest per SS

SLDL 80# sandbag 8, 8, 6
FrontLoaders 60# 10, 8, Rest/Pause 6, 5, 3


3 minute rest


3x through 1 minute rest per SS

Rows 70# 13, 11, rest/pause 8, 5, 3
Jumping backsquat 60# 8, 8, 8

unloaded decksquats 8 reps
Cossack stretch
Tricep press 40lbs x 10 towel hangs
downward dog
unloaded decksquats 8 reps
seated twist
Tricep press 40lbs x 8
 
Warmup:
Sandbag burpees to deadlift - 15

Good Mornings 80# 8,8,8
Diagonal Loaders 60# 8,8, rest/pause 5,4,3, 15second intervals

3minute rest

Double shoulder sandbag squat 140# (80+60) 8,8,8
Upright rows 80# 8,8, rest/pause 5,4,4

Unloaded decksquat 8
Cossak stretch
Tricep press 40# x12
Seated twist
Unloaded decksquat 8
Downward dog
Tri press x10
 
Yesterday -
Switching all my sandbag over to pea gravel.


Warmup:
Burpees with DL to finish, 60lbs - 15 reps

3x through 1 minute rest per SS

SLDL 80# sandbag 10,10, 8
FrontLoaders 60# 10, 8, Rest/Pause 5, 5, 3


3 minute rest


3x through 1 minute rest per SS

sandbag 2H paddle 70# 9, 8 Rest/Pause 5, 4, 4
Jumping backsquat 60# 8, 10, 10

unloaded decksquats 8 reps
Cossack stretch
Tricep press 40lbs x 12 towel hangs
downward dog
unloaded decksquats 8 reps
seated twist
Tricep press 40lbs x 8
 
Would like to beef up the handles a bit - might try a paracord wrap on one or two and see how it feels.

Am also beginning to miss the extreme core activation of the Hobo workouts - not feeling as Hobo Strong as I did a month ago, though the sandbags are definitely providing a solid experience.

Might be hitting individual muscle groups better but even with imagination I cannot get the load as far from my center of gravity. When I got them I envisioned using them primarily for hinge and squat, and they seem to be better in that role than my heavier kettlebells (28 and 32 kilo) and using Hobo pole to train upper body.

I still have a couple of weeks of picking the kids up after work, so the sandbags will continue to "shoulder the load" of my mobile training needs. Last week of August I can get back to some serious butt kicking.


Warmup:
Burpees with DL to finish, 60lbs - 15 reps

3x through 1 minute rest per SS

Good Mornings 80# 15, 15, 15
Diagonal loaders 60# 8, 8, rest/pause 5, 4, 4

3 minute rest


3x through 1 minute rest per SS

Double Shoulder squat 140# (80 + 60) 10, 10, 8
One arm rows 80# 10, 8, rest/pause 5, 5, 4

unloaded decksquats 8 reps
Cossack stretch
Tricep press 40lbs x 12 towel hangs
downward dog
unloaded decksquats 8 reps
seated twist
Tricep press 40lbs x 8
 
Ahhh, back to an authentic Hobo Bundle session - I won't voluntarily do a non-Hobo workout again for a long time.

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


SLDL 80# 10, 10, 10
Hobo Shovels 35# 10" x 10 - 15" x 6 - Dropset 15"/10" 6/5

above three sets with 1 minute between

Zircher Squat 80# 10, 10 - 100# 10
Paddles 40# 10"x10, 15"x8, Dropset 20"/15" 6/4

above three times with 1 minute between

unloaded decksquats 8 reps
Cossack stretch
Tricep press 50lbs x 10 towel hangs
downward dog
unloaded decksquats 8 reps
seated twist
Tricep press 50lbs x 8
 
Have added a foot of heavy climbing rope to the pulling hand lifts on the Hobo pole. This allows the load to move away on a more horizontal line = greater increase in resistance for a given weight, and greater core tension needed. An improvement in ergos as well.


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

Good Mornings 80# 12, 12, 12
Hobo Uppercuts 35# 10" x 10, 15" x8, 15" x8

above three superset with 1 minute between

Cossack Squat 60# sandbag 8, 8, 8
Hobo Laterals 35# 10" x8, 5" x10, 15"/5" Dropset 5/5

above three superset with 1 minute between


unloaded decksquats 8 reps
Cossack stretch
Tricep press 50lbs x 12 towel hangs
downward dog
unloaded decksquats 8 reps
seated twist
Tricep press 50lbs x 8
 
Have lost a little bulk over the last month, but I don't think my serratus or obliques have ever been this defined. I cut out some dietary fat - not much but over 30 days it seems to be adding up.

Doing the jumpers I could actually feel the moment when the legs muscles experienced inability to contract forcefully and felt it as that, rather than 'fatigued' or 'tech failure'.

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


Good Mornings 80# 12, 12, 15
Hobo Shovels 35# 10" x 10 - 15" x 8 - Dropset 15"/10" 8/4

above three sets with 1 minute between
Jump squat 60# 10, 10, 8
Paddles 40# 10"x10, 15"x8, Dropset 15"/10" 6/4

above three times with 1 minute between

unloaded decksquats 8 reps
Cossack stretch
Tricep press 50lbs x 12 towel hangs
downward dog
unloaded decksquats 8 reps
seated twist
Tricep press 50lbs x 8
 
Really dialing in the Good Mornings and Cossack Squats, gonna have to add the steel shot to my sandbags.

Warmup:
Burpees w/ 60# DL to finish x20

GoodMornings 80# 12, 12, 15
FrontLoaders 60# 8, 8, R/P 8,4,2

SS 3x through

Cossack Squat 60# 10, 12, 80# x 8
Sandbag Laterals 60# 12, 10, R/P 12, 3

SS 3x through

unloaded decksquats 8 reps
Cossack stretch
Tricep press 60lbs x 8
downward dog
unloaded decksquats 8 reps
seated twist
Tricep press 60lbs x 8
 
Starting to dial in these sandbag workouts on all the lifts. You have to finagle some of the moves to account for the load and lack of ability to incrementally change weight quickly.

About a month from my 51st Bday, snapped a pic to see what a couple months of sandbag have done - looks like I've gained a bit across the traps, rear delts, and have continued slowly leaning out while maintaining bodyweight.

The sandbag lifts are tough on the core but not like Hobo work, also not as mean on the forearms. It seems to be hitting the bigger muscle groups head on a little better though. Might have to change my routine around a little to accommodate both modalities.

Warmup:
Burpees w/ 60# DL to finish x20


SLDL 90# 10, 10, 10
Sandbag uppercuts 60# 8, 8, rest/pause 7,4,2

SS 3x through

Jumping backsquat 60# 8, 8, 8
1 arm row 90# 7, 8, 7 dropset 60# x6

SS 3x through

unloaded decksquats 8 reps
Cossack stretch
Tricep press 60lbs x 8
downward dog
unloaded decksquats 8 reps
seated twist
Tricep press 60lbs x 8





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Warmup:
Burpees w/ 60# DL to finish x20

Good Mornings 90# 12, 12, 15
Frontloaders 60# 10, 10, rest/pause 10, 4, 4

SS 3x through

Cossack Squat off of ball of foot 60# 10, 8, 10
Uppercuts 60# 8, 7, rest/pause 6, 3, 2

SS 3x through

unloaded decksquats 8 reps
Cossack stretch
Tricep press 60lbs x 8
downward dog
unloaded decksquats 8 reps
seated twist
Tricep press 60lbs x 8
 
Warmup
slingshots 35# KB 24 each direction
figure 8s 35# KB 24 each hand

SLDL straight leg 60# x15, 90# x12, 18
Hobo Scissors 35# @5"x 8, 8, restpause 8, 4, 2

SS 3x through

Jumping backsquat 60# 10, 9, 9
Hobo laterals 35# 5" x8, 10" x8, dropset 15"/10" x 5/3

unloaded decksquats 8 reps
Cossack stretch
Tricep press towel hangs 50lbs x 12
downward dog
unloaded decksquats 8 reps
seated twist
Tricep press 50lbs x 8
 
Waryrenn said:
?
Click to expand...

Goto 2:45, I'm open to naming suggestions...Is a cross between the sandbag frontloader and the Hobo Uppercut. It feels like the arms are scissoring the load up and out.




Have actually been continuing to experiment with these using a somewhat longer rope and more of the isometric pushing action described in the video, at the top of each movement. I nickname these the "shield and spear" variants 1-4. The hand holding the rope is the "shield" and the hand thrusting the pole is the "spear". I'll mash out a video of these too at some point if they make rotation.

I cannot adequately describe the amount of tension these generate. The original Hobo series is tough enough, using the rope for a second attachment point per the linked video is positively brutal both on the working limbs and the core. But using an even longer rope (2x the length of the one in the video) and emphasizing the pole thrust/rope pull resist, in addition to hefting the load, have finally taken these somewhere I don't believe they can be run more than a week and a half at a time before being subbed out for less intense work.


Unrelated but maybe not - I started down the unconventional Hobo path to get better transfer to unprogrammed movements I felt was lacking with traditional lifting patterns for upper body (Kettlebell included). Had a chance to do some swimming today at huge outdoor pool at Letchworth State Park. With no prior grooving and precious little actual swimming this year was able to do 25 yards underwater on one breath- pushed off but no dive - not bad and certainly a PR at age 50.
 
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