TacticalBarbell.com

I am getting ready to start a BB session again (when a little back soreness from cross country skiing goes away) and was thinking of doing some unilateral exercises for any imbalances I might have. I've seen arguments against for lifting heavy because you can put up so much more, but feel like they might fit pretty well for a base build cluster.

Leaning toward the following cluster:
TGU
1 arm DB bench
DB Split stance Bulgarian Squat
TRX 1 Arm Row
Single Leg Romanian Dead lift
Medicine ball overhead bring down to side of raise knee (got this one from PT)
TRX Ripper sledge hammers
TRX Ripper Rotational punches
Ab Wheel Rollout

Haven't decided on tango or bravo - either one I'll cut in half for each appendage. Bravo seems like A LOT of TGUs eventually!
Going back and forth on the DB bench or DB pressere, I rarely do shoulder work and think this may help some recurring impingement I seem to get every few months however the med ball targets the shoulders on the lifting portions.

Any preference one way or another on Bulgarian Split squats vs lunges?

Welcome any feedback or thoughts.

I did SE cluster with 8 exercises for my very first BB and that was overkill. Real overkill. I did 4 moves for 2nd time around and I loved it. I'd drop these (imho):
Single Leg Romanian Dead lift
Medicine ball overhead bring down to side of raise knee (got this one from PT)
TRX Ripper sledge hammers
TRX Ripper Rotational punches

I did BW Bulgarians for my last BB and I loved that. And I did Alpha.

Just my 2c..

Barkadion wrote:I did SE cluster with 8 exercises for my very first BB and that was overkill. Real overkill. I did 4 moves for 2nd time around and I loved it. I'd drop these (imho):
Single Leg Romanian Dead lift
Medicine ball overhead bring down to side of raise knee (got this one from PT)
TRX Ripper sledge hammers
TRX Ripper Rotational punches

I did BW Bulgarians for my last BB and I loved that. And I did Alpha.

Just my 2c..

I am about to do a unilateral base build to work on some imbalance issues also.

I don't think I could be bothered doing more than 4-6 exercises. I usually run my basebuild paired with Simple and Sinster and Fighter Pullup program. I need a break from pullups and to revisit some other exercises for a change.

Depending on what SE protocol you use and your exercise selection you will end up at a pretty high volume fast.
Basebuild final week
3x50=150
150x6 (exercises) = 900 total reps.
vs
TB Operator first week
5x5=25
25x4(exercises) = 100 total reps

I get tired just looking at that:)

My cluster is most likely going to be:

1 Leg Deadlift
Pushups
Lunges
1 Arm Row
Standing rotational press(Start at Hip, Rotate across body and press up)
1 leg Glute Ham Bridge

I would make the push ups unilateral but I want something were I actually need to pump out a good amount of quality reps by the 5th week. Between that and the lunges I have atleast some bodyweight work.

I will also be using a 16kg kettlebell as my weight for the other exercises.

I will be on a road trip for 2 weeks during my base build.It's easier to just take 1 kettlebell,some running shoes and just get up early and kill some time while I wait for the wife to get up. That way I can train while I am camping

Just some info from someone doing similar and also some things to consider.

5 exercises is the sweet spot for me. Upper body push, upper body pull, lower body push, lower body pull, core/full body.

Maxrip13 wrote:
Depending on what SE protocol you use and your exercise selection you will end up at a pretty high volume fast.
Basebuild final week
3x50=150
150x6 (exercises) = 900 total reps.

I get tired just looking at that:)

I have done that twice (two different years), and getting through it without dying has been one of my more satisfying athletic accomplishments. It very hard in a different way than anything else I have done.

grouchyjarhead wrote:5 exercises is the sweet spot for me. Upper body push, upper body pull, lower body push, lower body pull, core/full body.

I've only done BB with MS before and never the SE option.

pushups,ring rows, lunges, RDL, turkish get ups?

Does this match what your parameters state? I'm on week 5 of my current cycle and switching at week 8. Just trying to prep ahead since I haven't done a BBSE cycle before.

It would but you might find that's a LOT of Turkish get-ups.

grouchyjarhead wrote:It would but you might find that's a LOT of Turkish get-ups.

Just SLIGHTLY overlooked that haha.

I just like TGU for full body strength and maintaining a good core

Rather than doing a bunch of reps, maybe just a few reps per side per round. Being that a "proper" TGU can take up to 30-60 seconds to complete, doing 3x50 would be a long day.

alottadav wrote:

grouchyjarhead wrote:It would but you might find that's a LOT of Turkish get-ups.

Just SLIGHTLY overlooked that haha.

I just like TGU for full body strength and maintaining a good core

Do something different for your SE.

I love doing pullups, but I need to work a different movement pattern for a change.
If you use TGU alot then visit something else during your basebuilding.

Pick something that targets a weakness and watch your getup improve in the long run.