Q&A 2: Ultra High Reps For Strength, Tendon Strength, Light Medium Heavy Sandbags

[@thestonecircle]

If you have any questions let me know! Also just wanted to mention this again here in case anyone missed it- I was having a lot of trouble staying within the 1 minute range required for shorts with the daily Q&As, so the Q&A stuff will all be released like this now, long vids with no time limits! I'm able to give much better answers this way. For the daily shorts I'll be releasing clips from my long vids, as well as training footage whenever I have something cool to show!

[@hinklehymer6893]

It seems like you and I have similar taste in music, what are some of your favorite bands? Also, do you wear your medieval clothing just while you train, or around town as well?

[@thestonecircle]

@@hinklehymer6893 Hey thank you I'll definitely answer these!

[@gigantisaurusrex6647]

Bit of a nerdy, non-sandbag related question, which Witcher School do you see yourself in and which one would you want to train for?

[@thestonecircle]

​@gigantisaurusrex6647 that's an awesome question I'll definitely make something 🙂

[@MarkT-ci6cr]

Not only do you take the time to answer people’s comments but you go out of your way to make these videos just for your fans. I don’t think I’ve ever seen a KZbinr so engaged with his audience and KZbin isn’t even your full time job yet! I hope your channel blows up you deserve it

[@thestonecircle]

Hey thanks so much! Just doing my best to put out the best stuff I can, it hardly feels like work when making videos is so fun, and everyone is so positive! :)

[@saraforsyth9627]

This was so good!

[@robertfeiner7409]

Heyyyy! Thank you for using and answering my question Cody! Much appreciated. Lines up a lot on what I’m working on in PT right now. Apparently my biceps are taking on a lot so we’re working on stabilizing my shoulders and taking some of the load off of that long head of the bicep tendon. Showed them my 200lb SB lift and carry and they were stoked I’m rehabbed to that point now. thanks again man!!!

[@thestonecircle]

Hey of course thanks for the awesome question!! a 200 lb carry is no joke that's so awesome man! I can't wait to hear what you get up to when all of that is figured out, it really makes a lot of sense that working on the shoulder could help with taking some of the load off the bicep, gave me something to think about thank you :)

[@robertfeiner7409]

@@thestonecirclefor sure man! The way he put it to me was that my humerus was like a golf ball on a tee and I’m asking it to do a lot so we gotta get it supported on all sides because the long head of the bicep is taking over and causing me some issues. Luckily they are helping a ton so I’m back to shouldering 170 and carrying the 200. Had a nasty impingement for a few weeks but finally clearing up a bit. Thanks again man and I’ll keep you posted.

[@thestonecircle]

​@robertfeiner7409 that stuff is so interesting man! Yes definitely keep me posted because I want to know more haha. Awesome to hear it's working for you, makes me wonder what things I could do to improve

[@basslinger]

These Q&A sessions are awesome. You are detailed concise to the point. No fluff much appreciated

[@thestonecircle]

Hey thank you!

[@michaelpopkins3002]

Thanks for answering my question Cody! As usual,quality content and i find these Q and A vids so helpful and insightful.

[@thestonecircle]

Of course thanks for the awesome question! Glad you liked it :)

[@GustavoFedrizzi-oj2od]

Not really a question, more of a comment: I've found that there's something really fun with how I'm trying to make progress with natural stone lifting, I only have 2 stones right now, a 15kg one (for stuff like presses) and a 31kg one (for legs and carries), and since the weight jumps tend to be pretty big with this kind of training, I'm trying to master these weights before going for a heavier one. For example, I'm aiming at doing 30 natural stone squats with the heavier one before I move on to a bigger stone, this keeps me excited about the experience of moving to a heavier stone, the shape, the size, the color, texture, and, obviously, weight, will all be different, you'l be lifting an entirely different object, while with barbell training, nothing changes except the actual weight. This brings novelty and keeps the process much more interesting. Btw, I know this is pretty lightweight, but I started training with natural objects only a couple of months ago and realized my spine was weak as fuck, that's another reason why I'm really trying to master the weight before moving up. I had trained in a gym before, but my spine always felt weak, right now, I'm moving much less weight than I was at the gym, still, I feel much stronger than ever, I'm not a "functional bro" in any way, but right now I can see that the gym's carry over to other areas is really underwhelming, at least in my experience).

[@thestonecircle]

Hey so glad the stone lifting has been working for you! It really does make you feel so 'solid'. That's a great way to go about it too, I always really liked looking forward to the different types of stones too :)

[@creativetraininghacks]

I really like how, as far as I can tell, you're always on point with your advice 👍Also, compared to other fitness KZbin channels I am following, to my taste and on average you are getting the more interesting questions, which plays an important role in making this kind of videos enjoyable to watch. Because if I found the questions boring to begin with, you could give the best advice in the world and the whole thing would still remain boring.

[@thestonecircle]

Hey I really appreciate that!! Yeah I've been getting some awesome questions :)

[@RichardSpenceSSM]

You and The Bioneer are my favorites

[@thestonecircle]

Hey such awesome company to be in thank you! Glad to have you here!

[@northeastwoodsman9895]

Absolutely love your videos! You talked about a few different sandbags in this video. Would you ever considering making a video talking about and showing some different brands of sandbags that you use and recommend for those of us starting out? I currently am working with a homemade one made out of an old army duffle and double lined with chicken grain bags. It’s been working but now that I know I really enjoy it I want to get a well made one. Again thank you for taking so much time to share your knowledge. I bought your book and loved it so much I bought two more as gifts for my brothers.

[@thestonecircle]

Hey no way I appreciate that so much!! I'm glad you liked the book! I've been meaning to make a video like that but I keep putting it off, I'll bump it up my list of things :)

[@JasonAizatoZemeckis]

YES, lets go, and all questions that I've been thinking of

[@thestonecircle]

Heck yeah! Hope you enjoyed it :)

[@MelvinNewman-r7l]

Woooo Amazon said my book will be here today. Thanks for the info.

[@thestonecircle]

Heyyyy heck yeah I really hope you enjoy it, thank you!!

[@John1mperial]

Great questions, even better answers as always! I have the same experience with fasted training, I find myself weaker with sandbags when I don’t eat anything beforehand. The calisthenics circuits, I’m fine not eating anything beforehand though.

[@thestonecircle]

Thank you! Yeah I learned the hard way with not eating before heavy sandbags, I would get a bit lightheaded sometimes too. The food helps so much!

[@jculbert2221]

Thanks for answering the tendon question, I guess I wasn't the only one with this problem. I'll have to start doing banded work. Competition this weekend for me, including a 225 sandbag over 52" bar for reps in sixty seconds. I peaked with a 265 pr. I'm ready. 😤💪

[@thestonecircle]

Hey for sure! 265 that's massive, good luck at the comp 225 won't know what hit it!!!

[@John1mperial]

Watching later! 💪🏽

[@thestonecircle]

Heck yeah thanks for the comment man!

[@marklundgreenkiss299]

Hey! Do you ever plan on training calisthenics skills? Nice of you to answer questions love your content as always !

[@thestonecircle]

Hey glad you liked it! I'll add this to my list for sure :)

[@Amivgr1]

Great video and channel. Whats up with the jedi outfit😅

[@thestonecircle]

Thank you! Haha it does look like a jedi outfit doesn't it :D it's based on a find from 11th century Denmark, I'm trying to find a way to talk about the clothes in a qna but most I just like them haha

[@brandondabbs2593]

Just bought your book! Ive been following you for a while.

[@thestonecircle]

Hey thanks a lot brother I really hope you like it!! And for sure I recognize you from way back :)

[@allsmilesguy]

For the carnivore diet I have to say it was amazing for me. I did it for 4 months. Afterwards It specifically made me realize how many foods were negatively impacting me. I wouldn’t recommend full carnivore long-term if you don’t have any serious food allergies. But it can be worth trying it out as an elimination diet to see what you shouldn’t be eating.

[@thestonecircle]

Hey that's a great point, eat only one thing and it becomes obvious what causes problems when you add stuff back in!

[@andyreact]

Just added 10lbs to my sandbag after doing your routine from the book for a few weeks with it (started to feel easy), I failed the first 2 attempts to shoulder it 😂 amazing how much difference a bit of weight makes! It's a Cerberus bag, and now packed tight like a rock! It will loosen off after a few work outs though! 👍💪🥩🍳

[@thestonecircle]

Hey congrats on the progress!! Yes I feel that so much haha, 10 pounds ends up feeling so much heavier than it should 😂 Those cerberus bags are so tough when fully packed too!

[@SteveNoverini]

You want big traps? Wear a weighted vest where the straps rest on the traps. Then do jumping jacks, burpees, trap bar loaded carries… also, trap bar shoulder shrugs whilst wearing the vest and high repping some neck work.

[@thestonecircle]

Flashbacks to wearing a heavy school bag haha, really does work the traps hard!

[@SteveNoverini]

@ I always had a thin/longer neck… but the weighted vest has really worked for me. My traps and neck are now impressive. Attack the weakness and smite it!

[@creativetraininghacks]

Since you mentioned playground sand from the hardware store, which is what I am about to buy again today, I have another question: How do you deal with moist sand? Do you let it dry before filling the sandbag with it? And if so, what's a good way of getting it dry in a reasonably short amount of time?

[@thestonecircle]

Hey I'll definitely make something about this! Short answer, I had some wet sand in my ironmind bag for a while after it got rained on. It took a week or two but it eventually dried out by pooling the moisture on whatever side of the bag was on the ground. Like if it was standing upright I'd flip it on it's side and the bottom would be wet, then that would evaporate and the next side would be wet and so on

[@creativetraininghacks]

@@thestonecircle Thank you! Yes that makes sense.

[@SFRB1187]

Raw unfiltered truth 👍

[@thestonecircle]

Hey glad you liked it!

[@sebassist3]

great content!

[@thestonecircle]

@@sebassist3 hey thank you!

[@TRAVISVANZUIDEN]

As usual great video!! I do have a question. I have been lifting for a long time like you, doing many different styles. Do you think it is necessary to have a structured routine? Everytime I try to follow an actual program or track my progress, it takes the fun out of working out and I lose interest. I do take mental notes when I am able to progress in weight, reps, or time but I don't write anything down or follow a routine. Keep up the awesome work!!

[@thestonecircle]

Hey thank you!! That's an awesome question and I'm already excited to work on it, I'll definitely make something!

[@John1mperial]

This could have been written by me haha same man, I find following a very rigid program just isn’t for me. What works is I have a list of training days, say a Sandbag to shoulder day, a push up pull up day, a rings day, a kettlebell day etc and I mark whatever I finish depending on what I feel like doing and cycle through when I completely marked all the training days. Probably not optimal for strength and muscle growth, but I’m okay with that.

[@TRAVISVANZUIDEN]

@Jimperial yeah especially since I've gotten older, I want to enjoy the journey. I'm not looking to be a pro body builder or deadlift 1000lbs lol. I want to be able to function until I'm 90

[@John1mperial]

@@TRAVISVANZUIDEN exactly! The goal is to do this for the rest of our lives 💪🏽💪🏽

[@TheSpike848]

Do you tend to use multiple sandbag weights for each lift (i.e. using a 150 and 200 lbs sandbag for shoulders as a drop set) or do you tend to only work with one weight on a given day and then program low weight high rep and high weight low rep days? Edit: Also wanted to ask where you got your workout clothes. Alongside sandbags I also swing a giant wooden sword like Ashman Athletics and I wanted to really embody the peasant farmer boy training to avenge his family mindset lol.

[@zoink506]

Good question. I would like this answered as well.

[@thestonecircle]

Hey awesome question I will definitely make something! For the clothes I'm working on something about that too, but in the meantime everything I wore during this footage was from grimfrost :)

[@lindseymckirdy1830]

Just moved from my loaded rucksack bear hug to a 70 kg sandbag filled to 50 kg. Threw myself in at the deep end with shouldering it in a descending 15 pyramid circuit with 2 other exercises… brutal. I am also firm in my belief that the bag is sentient and has nothing but evil intentions to me attempting to injure me at any opportunity unless I keep my core rigid! I am a convert , in 1 week I have noticed a different ‘style’ of strength developing, can it be this quick? Or is it purely motor unit adaptation?

[@thestonecircle]

Hahah I know exactly what you mean :D those loosely packed sandbags always seem to do exactly the thing you DON'T want lol. That's awesome you're enjoying it! I felt the same way, it just makes you feel more solid after only a few sessions, and it just keeps happening! I think it has to be some of both, sandbags really teach the body to work as one solid unit, involving everything. Even if it doesn't cause actual strength gains so quickly (which I think it does) it definitely makes you better at tapping into the strength you already have!

[@willway9378]

I think you also got upon an area of research where working agonist muscles results in stronger contractions with language like uninhibited coming into play. So in theory there is benefit to tiring the biceps before benching for a high sticking point just short of lock out maintaining faster bar speed through that sticking point. However, everyone would need to do their own research and then apply to see how that affects their actual training especially over time.

[@thestonecircle]

Oh yeah that's a great point! I remember reading something about that, possibly something about having the antagonistic muscle relax made it easier for the mover to do its job. I need to read up on that stuff thank you!

[@marqsblg2274]

Do you think doing high sets low reps ex 8x5,10x4,12x3 considered junk volume?

[@thestonecircle]

AWESOME question! I'll add this to my list right now, short answer, definitely not!

[@iresqu713]

Ive been wanting to ask you, your sandbag and calisthenic routine is based on a five da ly schedule as a full-time firefighter. I really only get to do a huge workout every third day. The remaining two days are split between my second job and training jiu-jitsu what would be your recommendation in utilizing your program as far as splitting the heavy sandbag days and calisthenic circuits.

[@thestonecircle]

Hey great question thank you I'll add this to my list :)

[@Adi_346]

Hi bro, love your channel. Do you have a video on making a 200 pound sandbag for example? Or could you explain how you make yours. I'm hoping for a relatively cheap solution compared to buying an official sandbag online.

[@thestonecircle]

Hey glad to have you here! I'll definitely make something about this :)

[@thestonecircle]

In the meantime Creative Training Hacks has some great videos on making homemade sandbags!

[@Adi_346]

Thank you for the quick reply and suggestion. Much appreciated!

[@coleslavpiesboi]

Is locking your arms out like that during push-ups hard on your elbows?

[@thestonecircle]

I've never had any issues but I have built up over a long time. I've had a few guys ask about that actually, seems like it might be a problem for some!

[@coleslavpiesboi]

@@thestonecircle For sure, I was just wondering because I've heard both positive and negative views on it. Probably just a matter of genetics at the end of the day.

[@thestonecircle]

@@coleslavpiesboi I could see that being part of it!

[@keith4957]

​@coleslavpiesboi when I'm doin push ups in a circuit I use good controlled form and lock out and never have any issue. But if I'm doin high rep cardio style push ups I never lock out as my elbow as it's sure to fuck something up.

[@Sensei_Gaz]

If you could only choose say, 1 or two sandbags for life, what weight and shape (if applicable) would you choose?

[@thestonecircle]

Ooo that's a cool question I'll add it to my list!

[@StopTheDamnTape]

Haha Goldberg was a shock, everyone was in awe of his traps when he first hit wcw. Made him look terrifying.

[@thestonecircle]

Yess Goldberg and Sting were my favs! I don't know if you remember these, but there was this really old energy drink called Surge, and they did this limited run where Goldberg was on the can, I had that empty can on display on my dresser for years haha

[@StopTheDamnTape]

@@thestonecircle can’t remember that but I don’t blame you haha. Yes sting was bad ass coming down with the baseball bat and shit, easily my favourite. Lex Luger was the other one who I saw and was like “wtf!!!!” - that dude was fukn jacked

[@thestonecircle]

@StopTheDamnTape oh yeah him too!! Wrestling was so cool back then, my friend across the street was all about wwf but I liked WCW, we'd just beat the shit out of each other every day trying wrestling moves haha (we were like 1st/2nd graders) he would always destroy me, then I realized I had a good 30 lbs on him and I could just choke slam him to the ground and sit on him until he gave up haha

[@StopTheDamnTape]

@@thestonecircle fuck yes, same here me and my mates used to do some wild shit.. surprised no one’s neck got broken or some shit looking back on it all 😂 there was definitely a few accidental busted lips and bloody noses lol

[@RoughGalaxyYT]

Got my sand bags, and filled my 100 with 55 pounds (heavier than I expected!) and I don't think I was prepared for how small the bag is. You have all these big tall bags and I'm not sure how to approach a small 100 pounder (I've a very visual learner).

[@thestonecircle]

Hey that's awesome!! Do you use instagram at all? Trey Penney who comments on these vids a lot has some great footage of him lifting a 100 and 130 lb sandbag thats probably shaped pretty similar, might be worth looking up! The most difficult part with those shapes is they don't roll as well, actually I have a vid from way back about lifting natural stones that might help too, even though stones are a bit different. Let me find it and I'll post a link!

[@thestonecircle]

kzbin.info/www/bejne/rqHPlYulrd9sp6Msi=j_nqfGQZYNpY8K1g

[@RoughGalaxyYT]

@@thestonecircle Cheers. yeah it's kind shaped like a thick pancake lol.

[@stankovukicevic3929]

What would you consider the best assistance core exercise for sandbags? I can feel my core working a lot when lifting a sandbag from my lap.

[@thestonecircle]

Awesome question thank you added to the list!

[@robl2576]

Super man

[@thestonecircle]

Hey thanks for being here!

[@jesserivchin8163]

Have you ever dealt with Climbers/Golfers elbow? I got it towards the end of the completion of the basic program from your book. it isnt stopping me from lifting but its been more nagging than I care for. Solutions. should I just step away from the program and rehab and come back?

[@thefubuking9919]

I have struggle with it for a coople year , i always use my forearm because of sandbag and martial art. The thing that helped me a lot is strenghening the forearm add a lot of muscle on them and it will help add light forearm curls they help a lot strenghtening the forearm and reduce the pain. I didn't find any totally healing exxercice but i now have way less pain than i used too and most of the time pain free. I think those finger band showed in the video can help

[@thestonecircle]

Hey it might not be the exact same for you, but I've found if I use my arms too much when lifting from a horizontal position off the lap I can have some of that show up. Focusing on the bear hug grip for a while, and really trying to move the weight with the hips off the lap seems to help a lot! Hope the program is going well besides that!

[@jasonwall4349]

Question: How many snadbags do you usually use and what exercises have which weights? Is there a ratio to aim for? For example, if the main "floor to shoulder" exercise is X then do the other exercises benefit from being a percentage of that weight both lower and higher than %100 of X. For context, I havve one sandbag and Im a beginner to this program but in the long run, will there be need for multiple bags at different weights for various exercises. Like with barbell exercises, my deadlift would be far larger and say my rows.

[@jasonwall4349]

or at least, in your experience (because everyone will need to adjust to their strengths and weaknesses) what have you noticed benefitted from being heavier or lighter in relation to a main exercise that the program builds around

[@thestonecircle]

Hey AWESOME question thank you! Definitely adding this to my list

[@Th3Pr0tag0n1st]

I’ve been thinking about switching my program up to doing a small calisthenics curcuit everyday and a sandbag workout after. I feel like this would be more sustainable but I’m not sure about recovery though. Would you have any advice on this?

[@thestonecircle]

Hey I can make a qna about this! That's close to what I do though, Sandbags every three days for about an hour and a half, and 10-20 min calisthenics circuit workouts on every other day!

[@stevenevers9071]

Do you have a video on breathing and bracing ? I thought you mentioned that you did but I can’t seem to find it . I get super light headed when I shoulder real heavy (I kinda like it ) but I imagine it’s from holding my breath through the lift

[@thestonecircle]

Hey I talked a bit about it near the end of this one! kzbin.info/www/bejne/m3LUq5ltn9ytarMsi=X-BC28qFtjAH-pgx I could add something to a QnA too though!

[@stevenevers9071]

@@thestonecircle awesome thanks man

[@therealsnaily]

I have a limited capacity sandbag, more specifically from what appears to be a local brand with a 200lbs limit. This sandbag is not filled completely, but only has 110 pounds and is loose. I wish to tighten it, but from what I have tried so far nothing has worked much (filling the empty space with lightweight tow to add volume and make the sand to move around without adding much weight; folding the empty part of the sandbag and wrap it in rope/ribbon). Returning the sandbag is no longer an option, though I guess I could work with it loose until I fill it with enough sand for it to tighten naturally, but what would you recommend for tighting it? In advance, thanks.

[@thestonecircle]

Hey it might be annoying to deal with at first because you'd have to get rid of the sand you have or save it somewhere, but I looked it up and as a rough estimate a cubic foot of sand is supposed to weight about 100 lbs, and a cubic foot of top soil should weigh around 40lbs depending on moisture etc. I actually filled my sandbag with soil when I brought it up to the mountains to get pictures for my book (the pic I used for the thumbnail is actually using a sandbag filled with soil) That might let you get your 200lb sandbag to somewhere around 100 lbs fully packed with soil. Just an option!

[@therealsnaily]

@@thestonecircle Thanks! It's a genius idea, and don't worry, I'm sure I can reuse the sand for when I'm too strong with the top soil stuffing. Really appreciate it!

[@shadowfantasiesf8556]

5:22 There is a sword. o:

[@thestonecircle]

Haha yes you found it! :D

[@jaygibson5057]

Loose packed Like a live adversary

[@thestonecircle]

For sure!

[@jaygibson5057]

@@thestonecircle Good channel

[@thestonecircle]

@@jaygibson5057 hey thanks a lot!

[@michaelferriss4594]

Just eat real food!

[@thestonecircle]

Simple and effective!