sandbag bodybuilding - Nov 2024

ADHD is strong this year. Training to failure works for muscle growth, it really really does. The downside is more tied to general fatigue during the week. I've seen a pattern in my posts since August. Whenever I introduce big compounds to failure (notably exempt are isolation and calisthenics, more on that later) I need more coffee to function and just are generally more irritable. I'd rather feel powerful and good than be bigger and feel tired. And nothing makes me feel as good as sandbag training. 

Sandbag training 

It's the epitome of get more out of less weight. If you barbell deadlift 2x bodyweight, congrats you are no longer a beginner. If you can shoulder a sandbag that's 2x bodyweight, you are world class. The YouTube channel 'the stone circle' has spoken often in this next topic, but I agree heavily - lifting sandbags makes my back feel 'solid' in a way that classic training does not. As someone who has experienced multiple herniations then nagging pains from doing normal human things, feeling like you are unbreakable is a premium worth it's weight in gold. It's safe to drop the weight for your floors and your feet. And finally, if you enjoy Olympic weightlifting there are a ton of parallels. I feel that a sandbag to shoulder shares a lot more in common with a power clean than I ever did with kettlebell cleans and snatches. 

The program

- 4 days required.

- 2 isolation days optional.

Sandbag Day 1

Shoulder 5-15x1

High pull 5-10x3

Row x3

Lap (low pull) x1

Back extension x1

Pullover x1

Mace x1

Calisthenics Circuits Day 1

(10 down, 5-3-2, Juarez, etc)

Pull

Press

Ab wheel 

Pull

Press

(10min optional Isolation)

Optional Isolation Day 1

Pick a movement. 

Perform 3 reverse pyramid sets to failure.

Long rest between sets.

Rotate movements when progress halts 

Sandbag Day 2

Push press 5-15x1

Shoulder 5-10x1

Squat x3

Lap (low pull) x1

Back extension x1

Pullover x1

Mace x1

Calisthenics Circuits Day 2

same as day 1. Different movement set 

Optional Isolation Day 2

Same as day 1.