SE - How hard?

[xubwibisa]

I just did my first Strength-Endurance session yesterday following the Base Building protocol in TBII. (3x20 for Week 1 Day 1)
Even though I was sticking to the max rest times allotted, I was getting gassed. I was able to complete all the reps but It felt like a high intensity cardio session rather than a strength session. I had to lie down and not move after so I wouldn't throw up . Should I lower the weights and/or increase the rest times? Or is this normal for an SE workout?

[DocOctagon]

I just did my first Strength-Endurance session yesterday following the Base Building protocol in TBII. (3x20 for Week 1 Day 1)
Even though I was sticking to the max rest times allotted, I was getting gassed. I was able to complete all the reps but It felt like a high intensity cardio session rather than a strength session. I had to lie down and not move after so I wouldn't throw up . Should I lower the weights and/or increase the rest times? Or is this normal for an SE workout?

What's your SE cluster? What kind of weight are you using in terms of %RM?

[Svenjolly]

I just did my first Strength-Endurance session yesterday following the Base Building protocol in TBII. (3x20 for Week 1 Day 1)
Even though I was sticking to the max rest times allotted, I was getting gassed. I was able to complete all the reps but It felt like a high intensity cardio session rather than a strength session. I had to lie down and not move after so I wouldn't throw up . Should I lower the weights and/or increase the rest times? Or is this normal for an SE workout?

x 2, what weights are you using for your cluster? Should be in the 20%rm range, or just go with empty bar and bodyweight.

You're on the right track though, SE shouldn't feel like a strength workout, more like cardio or circuit training.

You might also want to think about doing the Alpha circuits if it's your first time.

[xubwibisa]

I've been using a 50 pound sandbag.

Push press
Squats
Bent Over Rows
Pushups
Curls
RDLs

The bag is about 20% of my squat 1RM and about 40% of my push press 1RM.
Looking ahead I don't see how I'll be able to do 3x50.
I looked at the Alpha Circuit but it's a 3 week cycle and I'm doing Base Building where the strength-endurance is a 5 week cycle. Maybe I interpreted it it wrongly? I think I'll just cut out two of my exercises and stick to four instead of six.

[MuftiMike]

I've been using a 50 pound sandbag.

Push press
Squats
Bent Over Rows
Pushups
Curls
RDLs

The bag is about 20% of my squat 1RM and about 40% of my push press 1RM.
Looking ahead I don't see how I'll be able to do 3x50.
I looked at the Alpha Circuit but it's a 3 week cycle and I'm doing Base Building where the strength-endurance is a 5 week cycle. Maybe I interpreted it it wrongly? I think I'll just cut out two of my exercises and stick to four instead of six.

Yeah, with Alpha once you hit 30 reps that's what you stay with for the remainder. That's for Base, not for the 6 week SE only blocks. So like this:

Week 1 - 10 reps
week 2 - 20 reps
week 3 - 30 reps
week 4 - 30 reps
week 5 - 30 reps

Also, Alpha's 3x per week. If I were you I'd stick with using the sandbag. Don't forget it's expected you won't complete the sets in one-go when you reach the 40-50 zone. Most people (myself included) rest-pause after hitting failure and finish up the sets in small clusters of reps.
As to "looking ahead", you'll be surprised at how the adaptation kicks in. What you can do now isn't necessarily what you'll be able to do in 3 weeks.

[DocOctagon]

Mufti is correct; SE for Base continues with 30 reps onward. If you're doing SE-Only cycles, then you can break them down into 3 week blocks and start back at 10 reps every 4th week with a little more added weight.

The general consensus is that 3-5 exercises are just about right for an SE cluster. You can go minimalist as well (examples in the book), but personally if I were only doing 2 exercises I'd go with Bravo circuits.

[xubwibisa]

Okay thanks for the reassurance.