Stronglifts 5x5 program with Sandbag ?

[Ibn Saeed]

Hello

I dont have access to a barbell but i do have Sandbag.

I was wondering if it would be effective to the 5x5 program with Sandbags.

Squat 5x5
Overhead Press 5x5
Barbell Rows 5x5
Deadlift 1x5

Does there need to be any changes to the routine ?

or should i try out other programs apart from 5x5


Presently, i just started with the following routines taken from Rosstraining

Sandbag Power Clean and Press 3x10
Sandbag Bent Rows 3x10
Sandbag Front Lunges 3x10
Sandbag Deadlift 3x10

 

[Modern Warrior1]

If you can do 3*10 deadlifts with the sandbag you have, then doing 1*5 with that same weight isn't going to do much at all.

I would recommend you look into purchasing a barbell. There really is no substitute for the progressive resistance that a barbell allows. Until then I would do a strongman conditioning type workout. Pick compound exercises( sandbag loading, shouldering, pressing, carrying, and what not) and try and get as many reps as possible in a set amount of time. Each time you go for more reps.

This will make you stronger, in the general sense, but you cannot really get stronger( in the sense of a 1,3, or 5 rep max) without progressive resistance.

this of course isn't a problem if you can add large amounts of weight to the sandbag.

Hope this helps.

 

[Tankimus]

And I thought I was "roughing it" with the setup at work. It's safe to say that it's absolutely impossible to accomplish the 5x5 program (to a T) using only sandbags.

 

[Ibn Saeed]

If you can do 3*10 deadlifts with the sandbag you have, then doing 1*5 with that same weight isn't going to do much at all.

I really do enjoy the 3*10 sets.

I would recommend you look into purchasing a barbell. There really is no substitute for the progressive resistance that a barbell allows. Until then I would do a strongman conditioning type workout. Pick compound exercises( sandbag loading, shouldering, pressing, carrying, and what not) and try and get as many reps as possible in a set amount of time. Each time you go for more reps.

This is the main issue, i cant get a Barbell as i live in an apartment. moreover, there is no room for the barbell in my room. That is why i wanted to go with Sandbag.

How good is Sandbag Halfmoon?

 

[Urban]

IMO, use the tool for its intent. Sandbag training is great for the metabolic conditioning workouts (circuits, 50 reps in 20 minute drills, etc), but isn't really ideal for low rep strength development. I wouldn't do 5 rep sets with it.

 

[Ibn Saeed]

IMO, use the tool for its intent. Sandbag training is great for the metabolic conditioning workouts (circuits, 50 reps in 20 minute drills, etc), but isn't really ideal for low rep strength development. I wouldn't do 5 rep sets with it.

Would the present 3*10 sets work best with Sandbags, I plan on progressing to 3*15.

 

[crash90]

I really do enjoy the 3*10 sets.





This is the main issue, i cant get a Barbell as i live in an apartment. moreover, there is no room for the barbell in my room. That is why i wanted to go with Sandbag.

How good is Sandbag Halfmoon?

Is there some reason you can't join a commercial gym? If you stay away from the "frills" type gyms then you can get into one quite cheap. A bare bones commercial gym can easily had for under 40 a month.

If your going to do 5x5 you might as well do it right.

 

[Urban]

Would the present 3*10 sets work best with Sandbags, I plan on progressing to 3*15.

Yeah, I'd think it would work better, but it's always been my experience that sandbags don't work best in a sets x reps context. In my experience, the best use of sandbags has been with a max reps in a certain amount of time type routine. One I used to do was the 50/20 routine. I did it with sandbag shouldering where I would shoulder the sandbag, drop it, shoulder it to the opposite side and repeat for as many times as possible in 20 minutes. If I got 50 reps total (25 per side) I would add weight (5%) to the sandbag next time. The routine could just as easily be done with throws, cleans, snatches, etc. Other great exercises with a sandbag are carries, carrying them for distance, carry them up stairs, do walking lunges with them carried on one shoulder, across your shoulders (behind your head), bear hug style or overhead.

I'm in a situation similar to yours, no gym, just a pullup//dip station at home some plates, and a kettlebell. I would recommend something similar to my routine:

Monday
Dips - 5, 4, 2x3 @ 0, 25, 50, 75; 2x5 @ 50
Pistols - 5, 4, 4x3 @ 0, 10, 25, 35, 40, 40
Pull-Ups - 4x8 @ 30
Finisher: 50/20 drill with sandbag shouldering

Wednesday
Pistols - 5x5 @ bodyweight
Pullups - 5x 10 @ bodyweight
Density training with sandbag clean + 2 presses
Finisher - overhead carry or lunge for while

Friday
Dips 5 @ 25; 4 @ 50; 3 x 3 @ 70
Pistols 5, 4, 3, 2, 3 @ 0, 10, 25, 35, 45, 50
Pull-Ups - 4x8 @ 30
Finisher: 50/20 drill with sandbag shouldering or some other sandbag exercise (snatches maybe I don't know)

To add weight to pistols I recommend a cheap barbell held in front squat position (arms folded style). if you don't have a bar try holding a plate behind your head. if you don't have any plates, then well... I dunno, go fucking get some. If you can't do pistols with weight, do more reps. If you can't do pistols, do lunges.

Cookie cutter routine based on no knowledge of your previous training experience, your current level of fitness, your goals, your abilities or health. Your mileage may vary.

 

[igrapple]

Hello

I dont have access to a barbell but i do have Sandbag.

I was wondering if it would be effective to the 5x5 program with Sandbags.

Squat 5x5
Overhead Press 5x5
Barbell Rows 5x5
Deadlift 1x5

Does there need to be any changes to the routine ?

or should i try out other programs apart from 5x5


Presently, i just started with the following routines taken from Rosstraining

Sandbag Power Clean and Press 3x10
Sandbag Bent Rows 3x10
Sandbag Front Lunges 3x10
Sandbag Deadlift 3x10

check the internet or some site where people sell used stuff. you need a barbell

 

[Ibn Saeed]

Yeah, I'd think it would work better, but it's always been my experience that sandbags don't work best in a sets x reps context. In my experience, the best use of sandbags has been with a max reps in a certain amount of time type routine. One I used to do was the 50/20 routine. I did it with sandbag shouldering where I would shoulder the sandbag, drop it, shoulder it to the opposite side and repeat for as many times as possible in 20 minutes. If I got 50 reps total (25 per side) I would add weight (5%) to the sandbag next time. The routine could just as easily be done with throws, cleans, snatches, etc. Other great exercises with a sandbag are carries, carrying them for distance, carry them up stairs, do walking lunges with them carried on one shoulder, across your shoulders (behind your head), bear hug style or overhead.

I'm in a situation similar to yours, no gym, just a pullup//dip station at home some plates, and a kettlebell. I would recommend something similar to my routine:

Monday
Dips - 5, 4, 2x3 @ 0, 25, 50, 75; 2x5 @ 50
Pistols - 5, 4, 4x3 @ 0, 10, 25, 35, 40, 40
Pull-Ups - 4x8 @ 30
Finisher: 50/20 drill with sandbag shouldering

Wednesday
Pistols - 5x5 @ bodyweight
Pullups - 5x 10 @ bodyweight
Density training with sandbag clean + 2 presses
Finisher - overhead carry or lunge for while

Friday
Dips 5 @ 25; 4 @ 50; 3 x 3 @ 70
Pistols 5, 4, 3, 2, 3 @ 0, 10, 25, 35, 45, 50
Pull-Ups - 4x8 @ 30
Finisher: 50/20 drill with sandbag shouldering or some other sandbag exercise (snatches maybe I don't know)

To add weight to pistols I recommend a cheap barbell held in front squat position (arms folded style). if you don't have a bar try holding a plate behind your head. if you don't have any plates, then well... I dunno, go fucking get some. If you can't do pistols with weight, do more reps. If you can't do pistols, do lunges.

Cookie cutter routine based on no knowledge of your previous training experience, your current level of fitness, your goals, your abilities or health. Your mileage may vary.

Thanks for the workout.

I did not post my entire workout log as i was curious about using sandbags for 5x5.

Here is the routine i do, 5 times a week, all are done 3x10

-------------------|
Routine 1
-------------------|
Rings Pushups
L-Sit
Rings - Dips (leg assisted)
Wall Pike Hold
Rings Body Rows


-------------------|
Routine 2 - {2 Variations}
-------------------|

Kettlebell Swing (per arm)
Kettlebell Snatch (per arm)
Kettlebell Squat Push Press (both arms)
Kettlebell Halo
Kettlebell Windmill

-------

Kettlebell Swing (per arm)
Kettlebell Power Clean and Press
Kettlebell Turkish Getup
Kettlebell Squat Push Press (both arms)
Kettlebell Windmill




-------------------|
Routine 3 - {2 Variations}
-------------------|

Medicine Ball - Knee Hug
Medicine Ball - Crunch
Medicine Ball - Knee Raise to Shoulder
Medicine Ball - V Ups
Medicine Ball - Superman

Finishers:
----------
Stomach Vacuum
Plank
Side Planks (L/R)

2nd Variation:
--------------------

Medicine Ball - Seated Twist
Medicine Ball - Lunge Twist
Medicine Ball - Russian Twist
Medicine Ball - V Ups
Medicine Ball - Straight arm Standing twist

Finishers:
----------
Stomach Vacuum
Plank
Side Planks (L/R)




Just added Routine 4 using Sandbags, which i had posted above.


I would be adding Band Assisted pullups later on.

Pistols, i am not there yet.

 

[Ibn Saeed]

I am thinking of adding GPP, just to do after waking up.

Burpee x 30 secs
Jumping Jacks x 30 secs
Mountain Climbers x 30 secs

or

Punching bag = 4 mins (Tabata)