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Other/Mixed My BuiltStrong Minimalist Experience!

Other strength modalities (e.g., Clubs), mixed strength modalities (e.g., combined kettlebell and barbell), other goals (flexibility)
Bauer said:
I think this sounds like a great approach. Maybe even take a week off around christmas to kill of any type of overtraining.
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That's definitely an option!

Bauer said:
On a side note: Do you think All-Terrain-Conditioning is worth the price when one already has access to plans like 033, 044, 060, Snatch Walking, and Step Ups?
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If all you care about are the training plans and have already taken the Strong Endurance seminar, then no.

All of the above are the majority of the plans covered in the All-Terrain Conditioning seminar. There are a few other variations of Swing/Pushup plans but not much different than 033 or what's been talked about the AXE thread.

There is "The Triple Threat" program, and it's almost identical to how I've performed some of my Murph Challenge training sessions with Pull-ups, Pushups, and Squats EMOTM for 20-50 minutes (but you can use whatever exercises you want: upper/lower or push, pull, squat or hinge).

With that said, the All-Terrain Conditioning seminar has been my favorite one so far (more than PlanStrong and Programming Demystified) as that type of training is what I've done since 2008-2010, and when I competed in Obstacle Course Races (OCR) from 2011-2017.
 
renegadenate said:
That's definitely an option!


If all you care about are the training plans and have already taken the Strong Endurance seminar, then no.

All of the above are the majority of the plans covered in the All-Terrain Conditioning seminar. There are a few other variations of Swing/Pushup plans but not much different than 033 or what's been talked about the AXE thread.

There is "The Triple Threat" program, and it's almost identical to how I've performed some of my Murph Challenge training sessions with Pull-ups, Pushups, and Squats EMOTM for 20-50 minutes (but you can use whatever exercises you want: upper/lower or push, pull, squat or hinge).

With that said, the All-Terrain Conditioning seminar has been my favorite one so far (more than PlanStrong and Programming Demystified) as that type of training is what I've done since 2008-2010, and when I competed in Obstacle Course Races (OCR) from 2011-2017.
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Thank you Nate! Get well soon.
 
Today was my first session since last week (IC + Pull-ups).

Work, life, and pain (knees/elbows) have been beating me up ever since Thanksgiving. The last 3-4 years during this time have been similar.

However, I've dropped 7lbs of fat and have my six-pack back after 3 years!!!

I'm also very pleased with the near 8 months of BuiltStrong Minimalist that have improved my strength, conditioning, and biceps size!

Today, I decided to perform "The Triple Threat" from the All-Terrain Conditioning manual.

A summary:
- Pick 3 exercises (upper/lower or push, pull, squat/hinge)
- Perform 3 reps of each exercise
- Rest 60 seconds
- Perform 20-50 Rounds
- Perform 2-3 sessions/week (use Delta 20)

I wore my body armor (15lbs) and did the following:

- Chin-ups x 3
- Pushups x 3
- Squats x 3

I set my Tabata timer for 15 seconds of work (it actually took 18 seconds) and 60 seconds of rest.

I performed 33 rounds (99 reps of each exercise). It took about 40 minutes.

It was very reminiscent of my Murph Challenge training sessions and how I trained when competing in obstacle course races from 2011-2017.

I'm off Tuesday, so my plan is Iron Cardio + Pull-ups like last week.

I'm not sure if I'm going to perform the squats as my freaking knees are killing me.

In that case, it would be more like ROP with one Clean and 2 Presses (right side) Rest until the top of the minute, same thing on my left side, Rest until the top of the minute, Pull-ups x 5, rest until the top of the minute, repeat.
 
Yaya! So far, I've gotten in two sessions this week.

I work every day until Sunday, so I'm going to try and get at least one more session in this week (Thurs or Fri).

I performed a IC/ROP-ish session. No squats because my knees are killing me.

Ironically, my knees did feel better after Sunday's The Triple Threat session with bodyweight squats + body armor.

Today's session:

- 1-Arm Clean + Presses (R)
- Rest until the top of the minute
- 1-Arm Clean + Presses (L)
- Rest until the top of the minute
- Weighted Pull-ups (35lbs)
- Rest until the top of the minute
- Repeat!

I performed one clean and a 1-2-3 Press/Pull-up Ladder. I performed 4 Ladders (24 reps for Presses and Pull-ups)

This allowed me to double the reps (12 to 24) of my Presses (24kg) and Pull-ups from my first IC session the previous week in essentially the same amount of time (~30 minutes).

I'll be performing these IC/ROP, Triple Threat, AXE sessions for the next few weeks until I can get back to my BuiltStrong sessions.
 
So I figured I would chime in here. I started day 1 today.

Heavy Press - DBL Military Press - 28kg kettlbell
Medium Squat - DBL KB Front Squat - 24kg kettlebell
Light Pull - Single Arm KB Row - 24kg kettbell

Press felt heavy, squats felt somewhat light, and I could definitely pull more but I am going to trust the process.
 
Damn!!

Not having consistent training sessions since before Thanksgiving has caused me to lose some strength.

Today was my first BuiltStrong session in 5 weeks (because I'll actually be able to train 3x this week). 1-2 sessions/week didn't cut it!

I lost the most strength on Double KB Presses and Double Kettlebell Front Squats.

I performed the following:

1.) Double KB Presses (Heavy)
2.) Double Kettlebell Front Squats (Medium)
3.) Weighted Chin-ups (Light)

- EMOTM as a Circuit

After warm-up rounds on Double KB Presses (18kg x 6, 20kg x 5), my work sets were with 22kg x 3, 4, 3, 2, 3, 2, 3.

After warm-up rounds on Double Kettlebell Front Squats (18kg x 6, 20kg x 5, 22kg x 5), my work sets were with 24kg x 3, 4, 3, 2, 3, 3.

All 9 rounds of Chin-ups were with body armor (15lbs) for 3, 5, 8, 3, 5, 8, 3, 5, 8.

Only 35 minutes after my 5.5 minute warm-up.

I couldn't believe how hard and heavy the Presses and Squats felt. :(

When I finished my last cycle of BuiltStrong, I was using 24kg for Presses and 26kg for Squats.

Tomorrow will be my second BuiltStrong session for the week. My third session will be Friday.
 
renegadenate said:
Damn!!

Not having consistent training sessions since before Thanksgiving has caused me to lose some strength.
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That's frustrating isn't it.
I have basically not trained since about the same due to COVID and a hectic pre-Christmas DIY schedule.
I'm dreading testing...
 
I'm baaaaccckkkk!

I can FINALLY get in 3 sessions/week.

Unfortunately, I lost strength (Presses and Squats) since Thanksgiving where I've only been able to get in 1-2 sessions week.

I'm starting back with BuiltStrong Minimalist using the BuiltStrong Maximum spreadsheet/programming.

I'm doing this to save time (3 exercises instead of 4) and to get my strength back to where it was when I left off with BuiltStrong Minimalist just before Thanksgiving.

My new BuiltStrong Minimalist/Maximum Schedule:

DAY 1:
Double Kettlebell Front Squats (H)
Double Kettlebell Presses (M)
Renegade Rows (M)

DAY 2:
1-Arm Kettlebell Presses (H)
Weighted Pull-ups (H)
Glute-Ham Raises (L)

DAY 3:
Weighted Chin-ups w/ 15lbs body armor (L)
Weighted Dips w/ 15lbs body armor (L)
Weighted Step-ups w/15lbs body armor and 50lbs Sandbag (M)

Unlike the BuiltStrong Minimalist spreadsheet (H, M, L), the BuiltStrong Maximum spreadsheet put some back-to-back Heavy and Medium exercises on the same day.
 
renegadenate said:
DAY 1:
Double Kettlebell Front Squats (H)
Double Kettlebell Presses (M)
Renegade Rows (M)
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Done!

This was a tough session (as I expected it to be) because of the Squats, Presses, and Rows.

I've backed down on weight for the DB KB Squats (24kg --> 20kg) and DB KB Presses (22kg --> 20kg) from where I was in early November since I lost quite a bit of strength on them (and my F'in knees and elbows hurt so damn bad all the time).

This is my hardest session of the week which is why I have the exercises set up this way and on a Sunday (my only guaranteed day off).
 
renegadenate said:
DAY 2:
1-Arm Kettlebell Presses (H)
Weighted Pull-ups (H)
Glute-Ham Raises (L)
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Done.

I sure do LOVE heavy, low-rep ladders!

I used 24kg for 1-Arm Presses (down from 26kg) for 1-2-3 ladders and BW + 35lbs for Weighted Pull-ups (same as before) for 2-3-4 ladders. Glute-Ham Raises were pretty easy for ladders of 5-8-10.

They felt good! My pressing strength already feels better.
 
renegadenate said:
Unfortunately, I lost strength (Presses and Squats) since Thanksgiving where I've only been able to get in 1-2 sessions week.
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You didn't get sick, did you? IIRC, all that happened was you had to alter your workout schedule. It's wild that you lost strength just from that. I'm glad it's coming back quickly.
 
3letterslong said:
You didn't get sick, did you?
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Nope. Never sick. Just wasn't able to get in more than 1-2 sessions/week for 6+ weeks.

3letterslong said:
IIRC, all that happened was you had to alter your workout schedule. It's wild that you lost strength just from that. I'm glad it's coming back quickly.
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It makes sense for the Presses as you must "press a lot to press a lot" (heavy, often, higher volume).

I went from Pressing 2-3x/week (1-Arm and Double KB) to barely getting in one session each week.
 
renegadenate said:
Nope. Never sick. Just wasn't able to get in more than 1-2 sessions/week for 6+ weeks.


It makes sense for the Presses as you must "press a lot to press a lot" (heavy, often, higher volume).

I went from Pressing 2-3x/week (1-Arm and Double KB) to barely getting in one session each week.
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I plan on doing a lot of BuiltStrong this year alternating with strength blocks of sandbag work and the neurotic side of me is wondering if I'm going in circles if I lose strength every time I leave Builtstrong. Would it be wise to stick at the end-cycle volume for a few weeks to solidify the gains? Maybe my sandbag blocks would only be sandbags + maintenance volume.
 
3letterslong said:
I plan on doing a lot of BuiltStrong this year alternating with strength blocks of sandbag work and the neurotic side of me is wondering if I'm going in circles if I lose strength every time I leave Builtstrong. Would it be wise to stick at the end-cycle volume for a few weeks to solidify the gains? Maybe my sandbag blocks would only be sandbags + maintenance volume.
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BuiltStrong has provided me with SLOW strength gains for the Heavy exercises.

The strength gains are more evident with the Medium and Light exercises.

Doing BuiltStrong interspersed with some strength blocks should allow you to definitely keep the gains you made as long as you're still working those same movement patterns.

The only thing you may lose is on Presses if that’s a priority for you. If so, make sure you're doing some Heavy sandbag Presses during your strength blocks (or handstand Pushups).
 
renegadenate said:
DAY 3:
Weighted Chin-ups w/ 15lbs body armor (L)
Weighted Dips w/ 15lbs body armor (L)
Weighted Step-ups w/15lbs body armor and 50lbs Sandbag (M)
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Day 3, Week 1 done!

This session was harder than I expected it to be considering it's similar to the one session I've been able to do consistently for the last 4 weeks (Weighted Pull-ups, Dips, Step-ups).

It's probably because I trained earlier than I have been since Thanksgiving, and the fact that I had higher rep Chin-up Ladders versus heavy, low-rep Weighted Pull-ups.

But it went well, and I still have a nice pump more than 90 minutes post workout.
 
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