Alternative Base Build Results (Simple and sinister + Fighter Pullup Program + LSD)
Posted: Thu Dec 15, 2016 1:28 am
Hey everyone,
Just completed my alternative base build and wanted to share the amazing results I have had.
Back ground on me is that I am ex military (logistics) and now a current LEO.
I recently realized it had been over a year since I had done a base build.I had moved away from tactical barbell and followed some other training programs with the occasional return to tactical barbell fighter.
I chose to do an alternative base build.After being in the army and with my injuries I am not the biggest fan of high rep calisthenics for training.
The program I initially chose to do was S&S + Fighter Pullup program and LSD runs. I started doing these daily and stuck to that for approximately the first 3 weeks. Then due to work I started to alternate running and SE work, with the goal to get in a minimum of 3 each week.
I also had work interfering and throwing in HIC type sessions, which affected my recovery, but I was able to still hit my minimums and have some excellent improvements.
My results are as follows:
Pullups
Previous max was 15 reps. I went with a conservative max of 10 reps.
Final result was 20 reps
My previous all time PR was 16 reps and I am now 10 kg heavier.
Kettlebell Swings
Started with 5x10, 2 handed swings with a 24 kg Kettlebell
Finished with the Simple goal from S&S with the 32 kg bell. 10l,10r 1 Handed Swings for 5 sets. 100 Reps total.
Turkish Getups
Started by alternating between a 16kg and 24 kg Kettlebell for a total of 5 sets of 2.
Finished with the 32kg across all sets and being able to finish in well under the 10 min time limit.
LSD Runs
I didn't really push these too hard but I was able to complete a 60 min run with minimal issues. I was also able to run approximately 6 km a day at a decent pace whilst also doing a second session. One thing I found was it was easier to run more frequently than to run every second day like I had to due to work later. I didn't do any faster runs for most of the cycle, but I was able to maintain my 5km time from previously and I definitely believe with a little shorter distance interval work, I will improve my runs times in the future.
Unexpected results of this base build;
I weighed 78 kg at the start of this base build.I weigh 78 kg at the end of this base build.
What I neglect to mention is my bodyfat has gone from 16% to 10-11% , while eating anything I want. This is on a fit bit scale so not entirely accurate, but it gives a rough idea.
I put this down to the swings, getups and most of all the fighter pullup program. Forget curls and tricep pushdowns, that pullup progression is a bodybuilders dream. I was hesitant at the start because I thought the volume was to low for endurance, but something about it works. Everytime those last 2-3 reps of each set are borderline to failure and this progression will change your body composition for the better.I have reached an all time PR and I am also able to do more high rep sets than ever before.
Overall I am extremely happy with the results and plan to use this when I want a break from the barbells. It would be a perfect progression for green protocol if you pushed the runs a bit harder.I strongly recommend this option for anyone who wants to do a base build, but also maintain strength. I have improved my aerobic base, strength and muscular endurance and had an absolute ball doing it.
I am definitely keen to roll back into black + operator in a week or two. Feel free to ask any questions if you need any clarification. I have a tendency to type this sort of thing post workout or whilst multi tasking and it can read a little confusing.
Just completed my alternative base build and wanted to share the amazing results I have had.
Back ground on me is that I am ex military (logistics) and now a current LEO.
I recently realized it had been over a year since I had done a base build.I had moved away from tactical barbell and followed some other training programs with the occasional return to tactical barbell fighter.
I chose to do an alternative base build.After being in the army and with my injuries I am not the biggest fan of high rep calisthenics for training.
The program I initially chose to do was S&S + Fighter Pullup program and LSD runs. I started doing these daily and stuck to that for approximately the first 3 weeks. Then due to work I started to alternate running and SE work, with the goal to get in a minimum of 3 each week.
I also had work interfering and throwing in HIC type sessions, which affected my recovery, but I was able to still hit my minimums and have some excellent improvements.
My results are as follows:
Pullups
Previous max was 15 reps. I went with a conservative max of 10 reps.
Final result was 20 reps
My previous all time PR was 16 reps and I am now 10 kg heavier.
Kettlebell Swings
Started with 5x10, 2 handed swings with a 24 kg Kettlebell
Finished with the Simple goal from S&S with the 32 kg bell. 10l,10r 1 Handed Swings for 5 sets. 100 Reps total.
Turkish Getups
Started by alternating between a 16kg and 24 kg Kettlebell for a total of 5 sets of 2.
Finished with the 32kg across all sets and being able to finish in well under the 10 min time limit.
LSD Runs
I didn't really push these too hard but I was able to complete a 60 min run with minimal issues. I was also able to run approximately 6 km a day at a decent pace whilst also doing a second session. One thing I found was it was easier to run more frequently than to run every second day like I had to due to work later. I didn't do any faster runs for most of the cycle, but I was able to maintain my 5km time from previously and I definitely believe with a little shorter distance interval work, I will improve my runs times in the future.
Unexpected results of this base build;
I weighed 78 kg at the start of this base build.I weigh 78 kg at the end of this base build.
What I neglect to mention is my bodyfat has gone from 16% to 10-11% , while eating anything I want. This is on a fit bit scale so not entirely accurate, but it gives a rough idea.
I put this down to the swings, getups and most of all the fighter pullup program. Forget curls and tricep pushdowns, that pullup progression is a bodybuilders dream. I was hesitant at the start because I thought the volume was to low for endurance, but something about it works. Everytime those last 2-3 reps of each set are borderline to failure and this progression will change your body composition for the better.I have reached an all time PR and I am also able to do more high rep sets than ever before.
Overall I am extremely happy with the results and plan to use this when I want a break from the barbells. It would be a perfect progression for green protocol if you pushed the runs a bit harder.I strongly recommend this option for anyone who wants to do a base build, but also maintain strength. I have improved my aerobic base, strength and muscular endurance and had an absolute ball doing it.
I am definitely keen to roll back into black + operator in a week or two. Feel free to ask any questions if you need any clarification. I have a tendency to type this sort of thing post workout or whilst multi tasking and it can read a little confusing.