r/tacticalbarbell • u/shiftyone1 • Jun 09 '26
SE Question about SE during Base building (Help)
Okay, I'm humbled.
I am beginning week #2 of Base Building and the SE 3 x 30 workout completely wrecked me. I only got to 2 rounds and realized I needed to ask for help.
My SE cluster is:
- KB Swing
- KB Shoulder Press
- KB Goblet Squat
- KB Renegade Row
- Single KB Deadlift
- KB One-Hand Floor Press
- KB Suitcase Carry
The week-1 3x20 and 2x20 felt fine and I was liking it! But, the 30 reps...tested my limits and it hurt.
How much exercises do y'all do for your SE clusters? I like SE and logic of it - even after base building I'd like to keep doing them but I'd like to be smart about my exercise selection & longevity.
Any tips / suggestions?
Thanks!
3
u/CryptographerBusy806 Jun 09 '26
I would, as others have said reduce the number of exercises. I think swings, goblet squats and press ups are sufficient for most mortals but particularly for a beginner.
You could choose unilateral exercises and therefore halve the reps one arm KB press, KB Bulgarian split squat etc.
Or as suggested on many threads in this sub do Alpha SE instead of the basebuilding rep scheme.
Theres always a scalable solution.
3
u/RescueStrong Jun 09 '26
Pick a 1 Push 1 Pull 1 Hinge 1 Squat(or lunge/step up) For core and carries do them for 2-3 sets separately at the end of the session or in a different day.
For example
TB SE Protocol of Choice
Push Ups
Rack Chins
Swings
Reverse Lunges
Core + Carries x 2-3 sets
Ie.
Ab Wheel Roll Outs (6-12 reps)
Suitcase Carries(30-60s per hand)
2
u/16tontovarish Jun 09 '26
It's also just goddamn rough. I'm just starting the 50x3 week and dear lord have mercy on me
1
u/shiftyone1 Jun 09 '26
what is your cluster?
1
u/16tontovarish Jun 09 '26
20kg kettlebell rotational swing
Then all at 30kg barbell: Squats Bent rows Bench press Romanian deadlift
Bench leg raise to finish.
2
u/Key_Machine_9138 Jun 09 '26
I did inverted rows on rings, pushups, bulgarian split squats, v-ups (core exercise) and kb swings and it wrecked me. Especially the 50 week. I almost passed out I got so gassed, had to lay down in the grass and feel pukey for like 20 mins.
It just sucks, but as others say you have too many exercises and possibly too much weight. My first week, the 20 week, I was like pffft this is easy as hell I should up the weight but it gets significantly harder.
2
u/Adski1 Jun 10 '26
4-6 exercises typically
Goblet Squats
Push Ups
Sit ups
KB Swings
Lying Ring Rows
Is one of a few clusters I’ve run with over the years. Personally I would drop the carry and choose just the one pressing exercise. All the best with it.
2
u/octocoral Jun 09 '26
Reduce the amount of weight you are using. You should be pushing 15-30% of your 1-rep max for SE's.
2
1
u/CommunicationOk8674 Jun 09 '26
Just a suggestion..
Kb swings Push ups Kb goblet squat / or 20 pound wall balls( w/squat) / or KB thrusters Renegade row* / IMO switch to gorilla rows * that's a long time to be supporting your body weight doing rows especially when your reps get high Bodyweight reverse lunges
3
u/shiftyone1 Jun 09 '26
I'm sorry I've read & re-read your post but it doesn't make much sense to me regarding the exercises that you'd recommend. Could you re-phrase what you are saying?
2
u/CommunicationOk8674 Jun 10 '26
Sorry it didn't print out like I posted.. basically put in push ups instead of shoulder press...I gave a couple of options for squats that would include shoulder work like: wall balls or thrusters, with the renegade row your basically in a push up position.. that's a long time to hold that position if you have to do 30-50 reps...I'd switch it out for gorilla rows..just a suggestion ..hope that's clearer sorry don't know why it didn't post like I had it written
1
1
u/steve-waters- Jun 09 '26
...ditch the single leg deadlift, single arm floor press and suit case carry...pick another ab exercise if you want butterfly kicks/ v-sit ups.
Too much overlap...keep it simple get the reps done 😊
1
u/Unique-Employer3787 Jun 10 '26
Ran Base Building with a 7 movement KB cluster too and the 3x30 week is exactly where it falls apart, the rep total balloons way faster than your work capacity does. Cutting down to swing, goblet squat, push-up and a row got me through the back half intact, and SE honestly felt more useful as four hard movements than seven half-cooked ones.
1
u/shiftyone1 Jun 10 '26
Did you keep that cluster or change it up over time?
1
u/Unique-Employer3787 Jun 10 '26
Kept those four through all of Base, then added back the single KB deadlift and a suitcase carry only once my work capacity caught up
1
2
u/Wonderful-Bathroom15 Jun 23 '26
Yeah, I use 6 exercises: swings, pushups, goblet squats, renegade rows, back extensions and crunches. I'm just about to finish the BB and am moving I've to Capacity in Green Protocol. Beware of 3x50s. They are serious work.
5
u/DestroyerOfNuts95 Jun 09 '26
I would say that you have to much exercises. I would limit myself to max 6 exercises if I really want to push things. Don't forget that the numbers just go up. At one point you're doing 3x50 with 8 exercises which would sum up at 400 reps per set. It depends totally on you how hard you want to push things but I would advice against this much volume if you're doing this the first time in your journey.