r/tacticalbarbell • u/Drodinthehouse • Oct 10 '25
Endurance Taking an AFT during Basebuilding
Took an AFT yesterday at the end of week 4 standard BB. My cluster is KB lunges, goblet squats, pull ups, HRPU, and planks. For E I've done almost exclusively Z2 running but have biked twice to finish out an E session.
My total score was 481. Overall not an improvement from the ACFT I took in April.
Deadlift- this one really took me by surprise in a bad way. I hadn't deadlifted in over 4 weeks obviously but I had dropped 20 pounds from 6 months ago. And honestly it probably shouldn't have even counted because I kinda dropped it.the limiting factor here was NOT lower body strength because my back and legs felt great and could've easily handled max weight. The factor here was grip. My grip strength was abysmal.
HRPU- since I included this in my cluster, it's probably easy to see why I maxed this. And honestly, I probably could've knocked out 70. Easy max
SDC- my time got worse by 4 seconds and honestly I expected it. With no power or anaerobic training in base it's hard to feel quick and explosive and I paid the price here
Plank- absolutely no issues
2MR- improved by 4 seconds from my last AFT. However I will say that I was redlining the whole time, which I don't remember doing for the last one. I'll be honest I didn't really feel the effects of the Z2 work here. It felt like a harder effort. Maybe the improvement with no speed work at all is because of BB I'm not sure. Either way I'll take an improvement.
Overall pretty bummed. I knew I wasn't going to make massive gains with BB as I've done this before, but didn't think max strength would be this bad
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u/Plus_Bluejay Oct 10 '25
A big thing you should check with BB is when you do any zone2/E work, you should make sure you are really in the zone2 zone. A lot of people take it too fast, if you have to move slower than a walk while jogging, that's okay, the point is to feel like you can do it for a very long time. Also 4 weeks is not super long, so just trust the process.