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Old 08-05-2013, 01:34 PM   #11
Beasty Boy
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Barbell Clean & Military Press
@165lbs
3x1=3
@170lbs
2x1=2
3x1=3
@175lbs
1x1=1
2x1=2
@185lbs
1x1=1

Sand Bag Zercher Squat/Jump @ 200lbs
6x4=24
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Old 08-07-2013, 03:12 AM   #12
David Boyle
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Quote:
Originally Posted by Beasty Boy View Post
I dont have a squat rac or gym membership... so my squats are probably lacking judging by comparitive standards...I have a 150lb sand bag, 60lb vest and a barbell on the floor... what do you suggest
if your trying to get more leg strength via squats w/o a rack that is going to be tough as you said...

you can do some "barbell complex's" to get in some technique and conditioning.

1 example:

power clean
front squat
push press (transition to back rack)
back squat
push press (from back rack)

repeat sequence 5-7 times for 3-5 sets.

pistol squats are another good leg strengthening tool too.

squatting that sand bag is another idea too. throw it on your back or shoulder knock out a set and do a 40 yard sprint and repeat for series of rounds...

sometimes you have to get creative!

good luck!
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Old 08-07-2013, 08:17 AM   #13
Beasty Boy
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awesome advice!!^
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Old 08-07-2013, 08:22 AM   #14
Beasty Boy
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Barbell Clean & Military Press
@155lbs
3x1=3
@160lbs
3x1=3
@165lbs
2x1=2
3x1=3
@170lbs
1x1=1
2x1=2
@185lbs
1x1=1

full ROM Mixed Grip Pull Ups @ 60lb Dip Belt
10x1=10
8x2=16
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Old 08-09-2013, 04:09 PM   #15
Beasty Boy
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Sand Bag Clean & Military Press @ 150lbs
2x2=4
3x2=6

Sand Bag Zercher Squat & Jump @ 200lbs
5x1=5
6x3=18
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Old 08-10-2013, 10:52 AM   #16
Beasty Boy
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today I added 25lbs of sand into my 150lb sand bag... I havent tried lifting it yet but hopefully I can handle it... if not then Ill just open it back up subtract sand from it... I weighed the 50lb sand bag that I bought from the hardware store and it was 53lbs instead of 50lbs... so what I thought was a 150lbs bag mustve been closer to 160lbs... so with the new sand it may even be closer to 180lbs maybe 185lbs.. well see how it goes
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Old 08-13-2013, 12:55 PM   #17
Beasty Boy
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Sand Bag Clean & Press @ 167lbs
1x3=3




didnt do much today as Im just coming off a really bad cold... however I did mangae to get in a few sandbag presses... I added 25lbs of sand to my bag and it was way to heavy... mustve been 182lbs after I added sand... so I took out 14lbs to make it 167lbs... which means that it was 157lbs to begin with instead of 150lbs... I went and weighed it at a local landscaper on their scale.. so now that settles it... I have an official weight on my sand bag @ 167lbs
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Old 08-15-2013, 11:02 AM   #18
Beasty Boy
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Sand Bag Clean & Military Press @ 167lbs
1x4=4
2x3=6

Sand Bag Zercher/Jump Sqaut @ 167lbs
5x3=15
6x1=6
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Old 08-18-2013, 10:17 AM   #19
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Sand Bag Clean & Military Press @ 167lbs
1x5=5

Barbell Clean & Military Press
@155lbs
3x2=6
165lbs
2x1=2
@170lbs
1x1=1
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Old 08-20-2013, 10:54 AM   #20
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Sand Bag Clean & Push Press @ 170lbs
1x10=10

full ROM Mixed Grip Pull Ups
@60lbs
10x2=20
@50lbs
10x1=10
@40lbs
10x1=10
@30lbs
15x1=15
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