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Josh's Sandbag Workout summer 2008

Fri, 08/22/2008 - 11:46pm — Josh

8/6/08

Sandbag Front Squat 50lbs. (10)
80lbs. (8 )
110lbs. (8 )
130lbs. (8 )
150lbs. (8 )
170lbs. (8 )
190lbs. (none)

Lunge each leg 100lbs. (8 )
120lbs. (8 )
170lbs. (5)*

*i miss counted the sand bags. i thought there was only 150lbs. in the sack but it was 170lbs. so all the numbers above it could be 10 to 20 pounds heavier than listed.

with all the lifting do i need to do RDL's as an exercise? or is getting the bag off the ground to my shoulder enough for my postearior chain? it's a bitch getting that sack into position.

Stenum pull-ups* BW (5,4,4,3,2)

*sternum pull-ups are a pull up where i lean back and pull my xiphoid procces into the bar.

Shoulder Press 50lbs. (10)
60lbs. (8, 7)

Pull-ups to collar bone with tempo: 1020 BW (6,6,6)

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Fri, 08/22/2008 - 11:53pm — Josh

Josh's Sandbag Workout summer 2008

8/9/08

SB Lunge 170lbs. (5,5,5,5,5)
Sternum Pull-ups BW (5,5,4,3,4)
Overhead SB Press 60lbs. (8,8,8 )
Regular Pull-ups (6,6,6)

warm up on lunges went 40lbs. (10), 80lbs. (10), 120lbs. (Cool

Lunge, Sternum Pull-ups, and Overhead Press are done in rotation with a 3min rest before going into rotation again.

Sat, 08/23/2008 - 12:00am — Josh

Josh's Sandbag Workout summer 2008

8/14/08

SB Lunge 170lbs. (6,6,6,6)
Sternum Pull-ups BW (5,5,5,5,5)
SB Overhead Press 60 (8,9,9)

kicked my ass! almost puked!

clavical pull-ups 1020 tempo BW (8,8,8 )

Today was rediculouse! really Hot & i didn't drink enough water. got
really nauseated! got to 6 reps of the sand bag so only did 4 sets. progression is 4reps x 5sets, 5reps x 5sets, 6reps x 4sets, 7reps x 4sets, 8reps x 3 sets, 9reps x 3sets.

Sat, 08/23/2008 - 12:08am — Josh

Josh's Sandbag Workout summer 2008

8/17/08

SB Lunge 170lbs. (7,7,7,7*)

*on right leg droped bag of on fifth rep of fourth set picked bag up & completed two more reps to finish set.

Sternum Pull-up BW (6,6,6,6)
SB Over-Head press 60lbs. (9,9,9)
collar bone pull-up w/ 1020 tempo (10, 5*)

*failed and dropped off bar

Really exhousted and can't stay hydrated enough! will implement new hydration measurs and a mood scale.

Am i doing enogh? so difficult!
Goals: 1) increase upper body strength
2) increase core strength
3) increase grip
4) increase leg strength

too many goals to work on at one time pick one! upper body strength!

Sat, 08/23/2008 - 12:12am — Josh

Josh's Sandbag Workout summer 2008

8/20/08

SB Lunge 170lbs. (8,8,8 )
Sternum Pull-ups BW (7,7,7 )
SB Shoulder Press 60 (10,10,10 )
Pull-ups to collar bone w/ 1020 tempo BW (10)

Post Warm-up Rating 8.5
Post Workout Rating 6.5

think i will split into lower and upper body days

Mon, 08/25/2008 - 11:47am — Josh

Josh's Sandbag Workout summer 2008

8/24/08

Pre Workout rating = 5

SB Lunge 170lbs. (9,9,9)
Sternum Pull-up BW (8,8,8 )
SB shoulder Press (11,11,11)
Pull-ups to collar bone w/ 1020 tempo BW (10 )

Post Workout rating = 5.5

i NEED to split this routine into upperbody lower body!

Thu, 08/28/2008 - 4:59pm — Josh

Josh's Sandbag Workout summer 2008

8/27/08

Post Warm-up rating = 5

SB Lunge 170lbs. (10,10,10*)

*Droped bag on the second rep of the last set for the right leg. picked it back up and did 8 more reps to complete set of 10. Damn slippery Grass!

SB DL Back ext 170 (3,---)*

*you know it wasnt that hard and i worry about making my back too strong as i have anterior pelvic tilt and weak abs.

Floor Abs 20sec. (3)