Blitz only Thread

[dac]

On squats I suggest using a weight Bench to squat to.

Can you clarify please? Do you mean like sitting down on a bench?

[Blitzzz (RIP)]

Originally Posted by dac

Can you clarify please? Do you mean like sitting down on a bench?

Don't rest on ti but bounce off of it ...used as a stop measure, particularly in the weaker reps. (the end zone)

[Irishsquid]

I'm now using considerably less than 1/3 of my 1rm for the bench press, and still can't seem to get much more than 40 reps in a minute. Might just take a lot of work for my upper body endurance to catch up with strength?

Bench press and "Military press," are the only things I'm having this problem with.


It should also be noted I'm using free-weights for these two lifts, as there are only 1 "machine," for each of these at the gym I go to, and said machines get cranky and "lock" the weights if I try to press too quickly.

[Blitzzz (RIP)]

Working two of the same muscle in one circuit is discouraged. In your case military press and brenc press both blitz the triceps. too much for the triceps. Pick one... Dave

[Milktrckcopilot]

Day 3

I adjusted the workout from 3 circuits to 2 as instructed.

Exercise/weight/reps

Leg Ext./80/83-82

Barbell Rows/50/93-83

Dumbell Press/25's/75-74

Leg Curls/50/43-41 If it's ok with Blitzz, I'm going to try 60lbs. The weight will
return(negative portion) quicker since it's heavier and I should be able to up my reps.

Hammer Curls/5's/74-72

Abs/70/58-60 (this is one of those exercises that is slow in the return due to the light weight, should I increase slightly?)

[Milktrckcopilot]

I started out really strong tonight. The 2nd set of barbell rows fried my biceps which hurt my hammer curls. I was trying a different grip on the leg curl machine which explains the poor result on the 2nd circuit. Here are my numbers...


Weight/Exercise/Reps/Goal Reps

80/Leg Ext/86-88/81

50/Barbell Rows/102-79/100

25's/ dumbell press/ 86-87/88

50/Leg curls/43-32/48

5's/Hammer curls/88-58/96

70/abs/66-64/60



Blitzzz, this was my 2nd day of doing only 2 circuits as per your instructions. Do you want me to make it 3 circuits for Wed. and Friday's sessions?

[Irishsquid]

Originally Posted by Blitzzz

Working two of the same muscle in one circuit is discouraged. In your case military press and brenc press both blitz the triceps. too much for the triceps. Pick one... Dave

Having a bit of trouble deciding WHAT exercises to put in the circuit. I know I'll need bench press and lat pulls. I'm thinking shrugs, as well.

I am having to fight the temptation to throw more triceps stuff in there, as triceps is the place I need the most work.


What other exercises would you recommend I throw in there, as someone who is getting ready for SFAS?

Also, I know you say not to do this with another program...does that include calisthenics? As of now, I'm doing a fair number of flutter-kicks and such, to build the hip flexors...

Also, let me apologize if I'm asking too many questions.

[Blitzzz (RIP)]

Originally Posted by Milktrckcopilot

I started out really strong tonight. The 2nd set of barbell rows fried my biceps which hurt my hammer curls. I was trying a different grip on the leg curl machine which explains the poor result on the 2nd circuit. Here are my numbers...


Weight/Exercise/Reps/Goal Reps

80/Leg Ext/86-88/81

50/Barbell Rows/102-79/100

25's/ dumbell press/ 86-87/88

50/Leg curls/43-32/48

5's/Hammer curls/88-58/96

70/abs/66-64/60



Blitzzz, this was my 2nd day of doing only 2 circuits as per your instructions. Do you want me to make it 3 circuits for Wed. and Friday's sessions?

Yes to starting third circuit but change the rows to flys as not to double up on biceps. Good going! Dave

And to Irishsquid...Triceps will do well with the chest presses . add squats and Hamstring curls and do crunches seated with the l
Lat Bar. Look further back in the thread for a discritin of that one, Also you can add heel raises seated at the Legpress machine.

[Milktrckcopilot]

Blitzzz,


Can I keep the rows but drop hammer curls and replace them with calves (heel raises)? I'd rather lose a bicep exercise then a back exercise. I should of been more clear in saying, the rows along with the hammer curls are frying my biceps.


MTCP

[Blitzzz (RIP)]

Originally Posted by Milktrckcopilot

Blitzzz,


Can I keep the rows but drop hammer curls and replace them with calves (heel raises)? I'd rather lose a bicep exercise then a back exercise. I should of been more clear in saying, the rows along with the hammer curls are frying my biceps.


MTCP

I understood...Flys are different from Rows (technical). You have much flexibility here as long as you make the choices on which exercises. You are doing fine as you noticed the affects of the double working of the Biceps..So I think calves is a good choice and certainly drop the Hammers if the Rows are working the Biceps. Blitzzz

[Blitzzz (RIP)]

There are over a hundred and six persons out there with the Blitz material.. Please send me some follow ups as to how you're doing. It will help everybody to know and share these things.. Thanks Blitzzz

[dac]

Email sent.

The only thing I don't like about this workout is the 38 steps I have to climb to get home after I finish.

[Irishsquid]

Originally Posted by Blitzzz

There are over a hundred and six persons out there with the Blitz material.. Please send me some follow ups as to how you're doing. It will help everybody to know and share these things.. Thanks Blitzzz

Ashamed to admit that, due to the amount of overtime I'm getting right now, I'm having to tone down the PT until the end of the month. Any government contractors out there know how hard it is to get OT, so I couldn't turn it down when offered.

Right now, I'm only able to lift on the weekends, but still doing calisthenics every day. I'm blitzing on saturdays, and, even doing it once a week, I'm still seeing results. I can only imagine how it will change next month when I have the time to devote to it.

[zippy]

I've got my first Blitz in, I'm using the Terrell Owens resistance band set from Bodylastics. I do think this is going to be a good set up to use for the Biltz program. You can increase resistance by anywhere from one to three pounds at at time and there are a lot of exercises that you can do with the set. You get two sets of handles and ankle straps and that makes setting up for the circuit easy, and a door anchor set up. The bands have carabiners on the ends, so changing the resistance is quick and easy. Resistance is up to 254 lbs. so that gives plenty of room to go up, there's a color coded chart that shows you how to combine the bands, and the resulting poundage that you get from the combos. Everything fits in a 14"X14" bag, so it's portable. I tell you what, it's hard to go too heavy on these. When I'm at the right resistance, I feel everything lock in, if I go too heavy, it's off balance and awkward. I got these to do the P90X, Dave told me I wouldn't like that program....well....I think it's a good workout, but it aggravated a lot of my old injuries, lots of jumps, time under a ruck, and heavy powerlifting in my youth tends to make me careful with the knees and back ...So, I'm taking Dave's advice and going with the Blitz. I'm using a Gymboss timer...

Exercise/Weight/Goal Reps/Reps

Press /25/80/46
Upright Row /18/80/50
Chest Press /42/60/35
Seated Row /41/68/54
Squat /23/65/42
Shrug /60/80/46
Calf Raise /62/92/60
Curl /23/72/45

Then I hit abs with leg raises and the resisted crunch, using 23 lbs of resistance for three one minute sets.....Tomorrow, I'll go for two circuits, three if it's going to be there with quality...

[Blitzzz (RIP)]

Notice the first and second circuit numbers are largely diverse. It shows the endurance levels of the muscle groups. As endurance te second and third circuit numbers elevate to the goal reps speeds. Very easy to follow and access progress.
Blitzzz

Additional Note: I went to the site on the band system and will give it a thumbs up. Particually the small resisted incrementals.
Blitzzz