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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)
mar2safety said:
I've got barbell, kettlebell and BW to pick from. This round of BTS3 I try to have one of each for each day.
Day 2 - zerchers, bodyweight ring chinups, single kb press

this might be out of necessity having limited space, but i like rotating through three different 'modalities' for the session
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I like doing that as well (minus barbell lifts). KB's and BW go together very well!
 
Just wrapped up BTS3. I ran it two days a week, instead of 3, alongside 2 days a week of AXE 1-hand swings.
This took me 12 weeks to complete instead of 8 weeks, as per the program.
This proved to be a good run, the 2 days a week were no problem to recovery from. The AXE sessions are also structured (as long as you pay attention to stop signs) that recover is enhanced.

Results:
1) Barbell Press - 105lb, original test 6 reps, after program 7 reps
2) Zercher Squats - 185lb, original test 5 reps, after program 6 reps
3) Weighted Ring Chinups - +4kg, original test 5 reps, after program 6 reps

All in all, I was happy with the results, even if they were small gains. I was hoping for at least strength maintenance (knowing I was only doing 2 sessions a week instead of 3), but was happy to gain a little strength.

I am planning on rotating in either BTS3 or BTS4 a few times a year. Very happy with Fabio Zonin's programs, in fact I'm about to run Reload again, so I can focus on strength.
 
mar2safety said:
Just wrapped up BTS3. I ran it two days a week, instead of 3, alongside 2 days a week of AXE 1-hand swings.
This took me 12 weeks to complete instead of 8 weeks, as per the program.
This proved to be a good run, the 2 days a week were no problem to recovery from. The AXE sessions are also structured (as long as you pay attention to stop signs) that recover is enhanced.

Results:
1) Barbell Press - 105lb, original test 6 reps, after program 7 reps
2) Zercher Squats - 185lb, original test 5 reps, after program 6 reps
3) Weighted Ring Chinups - +4kg, original test 5 reps, after program 6 reps

All in all, I was happy with the results, even if they were small gains. I was hoping for at least strength maintenance (knowing I was only doing 2 sessions a week instead of 3), but was happy to gain a little strength.

I am planning on rotating in either BTS3 or BTS4 a few times a year. Very happy with Fabio Zonin's programs, in fact I'm about to run Reload again, so I can focus on strength.
Click to expand...
Niiiccceee!!!!
 
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mar2safety said:
Just wrapped up BTS3. I ran it two days a week, instead of 3, alongside 2 days a week of AXE 1-hand swings.
This took me 12 weeks to complete instead of 8 weeks, as per the program.
This proved to be a good run, the 2 days a week were no problem to recovery from. The AXE sessions are also structured (as long as you pay attention to stop signs) that recover is enhanced.

Results:
1) Barbell Press - 105lb, original test 6 reps, after program 7 reps
2) Zercher Squats - 185lb, original test 5 reps, after program 6 reps
3) Weighted Ring Chinups - +4kg, original test 5 reps, after program 6 reps

All in all, I was happy with the results, even if they were small gains. I was hoping for at least strength maintenance (knowing I was only doing 2 sessions a week instead of 3), but was happy to gain a little strength.

I am planning on rotating in either BTS3 or BTS4 a few times a year. Very happy with Fabio Zonin's programs, in fact I'm about to run Reload again, so I can focus on strength.
Click to expand...
Did you notice any hypertrophy gains? Although I guess 1/3 lowered volume might not cut it if you were already working consistently.
 
Ege said:
Did you notice any hypertrophy gains? Although I guess 1/3 lowered volume might not cut it if you were already working consistently.
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From a hypertrophy standpoint, I would say minimal gains. Some shoulder and upper back hypertrophy, which was influenced by 1-arm AXE swings I was doing 2-days a week. The volume was probably too low for hypertrophy, but I expected this due to modifying the sessions per week.
 
mar2safety said:
From a hypertrophy standpoint, I would say minimal gains. Some shoulder and upper back hypertrophy, which was influenced by 1-arm AXE swings I was doing 2-days a week. The volume was probably too low for hypertrophy, but I expected this due to modifying the sessions per week.
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Did you consider compressing the weekly volume into two days?
 
mar2safety said:
Yes, I considered it, but then the volume would be too high for each day; at least for me. Medium load movements called for 63 reps total on the peak volume week. If I added 50% more that would be too much.
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I didn't mean to increase the number of reps per band, rather, for example, to spread the light volume to one or both days, e.g.;

DAY1 - Heavy squat + Light squat
OR Heavy squat + 50% Light squat
DAY2 - medium squat
OR medium squat + 50% Light squat

It might be more viable if presses were reprogrammed to the AXE days. For example;

DAY1 - AXE + BTS3 presses
DAY2 - BTS3 squats + pulls
DAY3 - AXE + BTS3 presses
DAY4 - BTS3 squats + pulls
 
Pete L said:
I didn't mean to increase the number of reps per band, rather, for example, to spread the light volume to one or both days, e.g.;

DAY1 - Heavy squat + Light squat
OR Heavy squat + 50% Light squat
DAY2 - medium squat
OR medium squat + 50% Light squat

It might be more viable if presses were reprogrammed to the AXE days. For example;

DAY1 - AXE + BTS3 presses
DAY2 - BTS3 squats + pulls
DAY3 - AXE + BTS3 presses
DAY4 - BTS3 squats + pulls
Click to expand...
That's a good idea. Typically I don't add anything to AXE other than a few sets of core work afterwards.
 
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