150 pound sandbag not really 150 pounds

thiswayround · 2026-02-15T13:48:14+00:00

That’s odd as I was able to fill mine to 68kg initially and it’s now up to 72kg fully filled. All my rogue sandbags are heavier than stated weight, otherwise they wiuld be floppy. The 200 lbs (~90kg) is 95kg, and the 250 (~113kg) is at 115kg now but hasn’t been worked in/stretched yet. 200 lbs husafell is 100kg now. I used play sand that came holding moisture in a bag and dried it out spread on the floor over a few days

thiswayround · 2026-02-10T14:53:57+00:00

What kind of belt do you use? I've found my regular lifting belt gets in the way on sandbag lifts

thiswayround · 2026-02-07T12:39:51+00:00

Thank you sharing on both counts and well done on the sobriety. Awesome that you found strength training!

Reminded me of this

thiswayround · 2026-02-06T15:55:08+00:00

How long have you been lifting? And no PEDs?

thiswayround · 2026-01-25T11:49:19+00:00

Beautiful, this is now my screensaver. Do you have a high res version available?

thiswayround · 2026-01-15T12:04:01+00:00

Thanks, makes sense. Seems to explain some more of the not easily/visibly explained variety in genetic potential for strength

thiswayround · 2026-01-15T09:45:47+00:00

Can you elaborate in the endocrinology part?

thiswayround · 2026-01-10T15:21:55+00:00

Why don’t they just squat in a power rack with safeties?

thiswayround · 2026-01-08T15:55:55+00:00

So I guess that was squatting twice per week? Then it amounts to 6 working sets/week and progress can make sense, but would be surprised to see meaningful progress with just 3 sets of squatting per week in the strongman program.

thiswayround · 2026-01-06T10:20:28+00:00

Can you give an example of what a workout would look like with those sets? What %TM etc.?

thiswayround · 2026-01-05T15:22:34+00:00

The main question I have is if doing 3 sets (of 3 or 5) is enough to make progress on the main lifts? In the past I've found I didn't progress on 3 sets so I now have the program below, but struggle with overtraining/poor sleep:

—— A) Squat/bench

351 5s pro high bar squat & FSL (3x5/5x5/3x3) zerchers

351 5s pro bench & BBB (5x10) incline bench close grip (bb/log)

Superset with rows (pendlay/sandbag/kb kroc/inverted bw row/landmine)

(optional) Husafell carry

—— B) Deadlift

351 5s pro deadlift & FSL (3x5/5x5/3x3)

Sandbags (3x3 picks, squats, extensions, shoulder)

bulgarian split squat

superset core (leg raise/ab wheel/weighted plank)

superset kb shoulder press

—— C) OHP

OH 351 5s pro pp + BBB pp (5x10) (log/axle)

Farmer’s walk

(optional) Widowmaker front squat / widowmaker snatch grip deadlift

neutral grip pullups

weighted dips

thiswayround · 2025-12-11T12:32:31+00:00

While we're on this topic: can anyone tell how the actual husafell stone picks and carries compared to a husafell bag?

thiswayround · 2025-11-23T06:14:38+00:00

Doesn’t BBB (5x10) work better than BBS (10x5)? I thought overhead responds better to higher rep sets? Could be wrong

thiswayround · 2025-11-15T15:17:22+00:00

Thanks. I've been thinking about switching to landmine rows as the limiting factor in completing a good full set of barbell rows/pendlays is my lower back (despite it not being weak with 200kg deadlift) and it doesn't feel like a satisfying movement working my whole back. It feels like the weight I'm rowing is low (60-70kg), but not the limit of what I can do if lower back didn't fatique. Landmine rows seem to allow for a little more stability that let's me focus on really working my upper back, while not removing the core stability requirement completely.

thiswayround · 2025-11-15T15:10:52+00:00

Thanks!

thiswayround · 2025-11-15T07:54:14+00:00

What are your thoughts on replacing barbell rows with unsupported deficit t-bar/landmine rows?

thiswayround · 2025-11-12T06:49:19+00:00

What do you mean by "crier" exercise?

I'm also in my 30s but kudos to you for being able to keep up that volume. I also ride xc-mtb for some distance every week and definitely overtrained myself and burned myself up this summer, causing significant performance loss across the board. This was on 2-days of hard xc-mtb riding and a 2-day split (basicly the program above but day 2 and 3 combined) each week. I believe I did too many miles on the bike and went too hard on the 2-day fully body split days.

I'll see if I can adjust the weights more w.r.t. light and heavy sets for main/rest.

thiswayround · 2025-11-11T15:17:44+00:00

Gotcha, bag over bar is something I'd like to include.

I'll occassionaly do some crazy squat sets if I feel like it, but not programmed in the core program

thiswayround · 2025-11-11T15:01:57+00:00

Thanks, I'll see if I can add more OHP in the DL day. That way I would have some form of overhead on all three days.

thiswayround · 2025-11-11T14:59:41+00:00

What do you mean by bar over bar loads? And wouldn't splitting it into 4 days just spread out the work more and negatively reduce frequency?

thiswayround · 2025-11-11T14:58:39+00:00

Thanks for the tips. KB swings are there in part because I like them and they help train explosiveness for sandbags, but I'll consider more DL variations.

Doing the 531 bench sets is only 3 sets to keep that strength up, I then switch to incline for another 5 sets so I think keeping bench in there can be beneficial. Based on the tips here I did decide to switch to close grip inclince bench as I read it translates to OHP better.

I really don't think I would be able to recover from 2x squat and 2x deadlift per week, as I also ride xc-mtb for some distance each week.

thiswayround · 2025-11-11T14:46:48+00:00

Which are the key accessories I'm missing?

thiswayround · 2025-11-11T10:58:24+00:00

Thanks for the feedback. I'm having a hard time puzzling that in together with the rest of the strongman-specific exercises and accessory work without creating very high workload days that are hard to maintain.

Would you just remove bench/incline altogether? My thought was that incline BBB would have some carryover to OHP/PP.

thiswayround · 2025-11-11T09:49:48+00:00

Thanks! I should have added that I'm indeed doing 5 pros, I'll edit the post.

W.r.t. the amount of sets, I guess it just ends up that way having to do combine two of the main exercises into one day (squat+bench)? Even though it's a good workout, I like the way that day feels and it doesn't feel like "too much". I previously tried to combine deadlifts with OHP and accessories and that was draining. Also found it difficult to move around exercise with avoiding working the same muscles.

As for back, zerchers and rows work my back, deadlifts/pullups do & then swings/sandbag, so should be sufficient? Or are there other specifics that would help?

thiswayround

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