Blitz only Thread - Page 9

dac · 10-02-2009, 14:46

Now that I have increased the weights my forearms are having a hard time keeping up with the rest. By the end of my third circuit they are burning and it's hard to hang on for 80 rows.

Blitzzz (RIP) · 10-04-2009, 09:36

I'll start with ageneral question to anyone who does physics.
I have recieeved a few comments from some Blitz users about experiencing some mild DOMS with their Blitzing.

If done correctly there is no DOMS. Since the formulas for determining to starting weights were created with resistance cable type machines ther may be an unaccounted for weight increase with free weights while attaining the velocity of Blitzing.
The weight/resistance gains would be at the ends of the exercise excursion while redirecting the force ( the plyometric effect)

IE. a 100# weight returning down on a brench press must decelerate to zero and accelerate up again. that deceleration/acceleration point may increase resistance .
My question is by what %?

Anybody?

ThatDudeOrion · 10-05-2009, 10:41

Blitzzz,
Could you provide an explanation of primary, secondary, and tertiary muscle fibers? I'm familiar with the breakdown of type 1 and type 2a/2b fibers, but I don't know anything about the tertiary fibers which you stress in your program, and I would like to learn. Thanks for your time.

Blitzzz (RIP) · 10-05-2009, 13:24

Tha Type 1 and 2a an 2b you speak of are each prioritized in 1,2 ,3rd for recruitment purposes.
So within each bundle you have Primary Type 1, secondary type 1 and tertiary type 1s. same for type 2a and 2bs

zippy · 10-07-2009, 19:51

Dave,
Got over the flu, getting back on the Blitz...It was rolling very well...until the bug but me...
I know that you've posted something about the effect of the Blitz on run times, but for the life of me, I can't find post. From your experience with the program, what kind of results have you seen with those you've rehabed using Blitz and their PT scores when they return to duty.

Thanks Dave. You are appreciated.

Blitzzz (RIP) · 10-07-2009, 23:54

I may have mentioned that a couple of the rehabed guys came back to the clinic to let us know they had Maxed the run and one of those guys had not run in a year and hlf. great cardio and muscle endurance did them well.

Fletch · 10-12-2009, 07:03

First off, I would like to apologize for the long interval of silence. Right after day 1 of my Blitz, midterms hit and my priorities run Grades, PT, ROTC. This meant Blitzing, as I had it as an afternoon workout, was out the window for 2 weeks. Then we had a fall break, which put me out of town for most of last week. So now, here I am again on what I consider day 1 of my Blitz. I no longer have other obligations during morning PT, so I was able to drop it for 100 percent Blitzing every monday, wednesday, friday at 5:30. I felt kind of crappy this morning, so I feel my results were a little lower than they could have been. Also, I was beginning to get the acidic burps that precede puking so I decided to call it at 2 reps for this workout.

Exercise - Weight - Goal Reps - Reps - Reps

High Row - 100# - 80 - 64 - 60 //The weight increase was a mistake on misreading goal reps for weight, but I did it the first set so I did it again 2nd set

Rows - 50# - 88 - 76 - 42

Iso Wide Chest 50# - 84 - 70 - 60

Leg Press - 90# - 100 - 62 - 82 //The first set I did, the machine felt really awkward to me, which accounted for low reps. Took goal reps from 2nd set.

Bicep Curls - 45# - 60 - 46 - 42 //Does this weight need to be lowered?

Heel Raises - 90# - 120 - 96 - 80

Wrist Curls - 20# - 80 - 66 - 58

Reverse Wrist Curls - 20# - 84 - 56 - 46

Blitzzz (RIP) · 10-12-2009, 15:23

Quote:

Originally Posted by
without knowing yor Goal Reps it's difficult to give a honest eval, but here goes:
Exercise - Weight - Reps - Reps

High Row - 100# - 64 - 60 //The weight increase was a mistake on misreading goal reps for weight,but I did it the first set so I did it again 2nd set :D
[COLOR="SeaGreen"

----Even at this weight I doubt you'd be sore with reps this high [/COLOR]
Rows - 50# - 76 - 42 ----big drop in second circuit just lets you know your endurance level (low)

Iso Wide Chest - 50# - 70 - 60 ---Looks normal

Leg Press - 90# - 62 - 82 //The first set I did, the machine felt really awkward to me, which accounted for low reps.
You know what you did here.

Bicep Curls - 45# - 46 - 42 //Does this weight need to be lowered?
What was your goal reps here. if this low then yes reconfigue stsrt weight.
Heel Raises - 90# - 96 - 80 ---Good to go, keep working for endurance

Wrist Curls - 20# - 66 - 58 Looks ok don't know you goal reps

Reverse Wrist Curls - 20# - 56 - 46

-- Looks ok don't know you goal reps

Remember that no changes should be made until your doing 3 circuits.

Fletch · 10-13-2009, 14:40

Quote:

Originally Posted by Blitzzz

-- Looks ok don't know you goal reps

Remember that no changes should be made until your doing 3 circuits.

I updated it to show goal reps. Sorry that I forgot to post them the first time. Tomorrow morning, I will have new results that should be a clear picture of whether me just feeling out of it resulted in the low reps on biceps, or if I am doing too much weight.

Also, do I set goal reps each day or do I use the first day's goal reps until I meet them?

Blitzzz (RIP) · 10-13-2009, 15:59

The name Goal is the first clue.. Goal reps are established the first and are not likely to change. They are determined by you max speed the first 15 sec of the first day each exercise. They are your "GOAL" for rep speed it usually takes about 4 or five work days to reach and thenyou work toward three circuits..

A note to all...I'll be away for a week so ask Milon any exercise questions.

Fletch · 10-14-2009, 07:05

Day 2 came along, and it seems like I will be lowering my weight on my Bicep Curls...

Exercise - Weight - Goal Reps - Reps - Reps

High Row - 100# - 80 - 67 - 45

Row - 50# - 88 - 72 - 57

Isolat Wide Chest - 50# - 84 - 65 - 61

Leg Press - 90# - 100 - 85 - 87

Bicep Curls - 45# - 60 - 44 - 32

Heel Raises - 90# - 120 - 105 - 82

Wrist Curls - 20# - 80 - 68 - 53

Reverse Wrist Curls - 20# - 84 - 59 - 42

Blitzzz (RIP) · 10-21-2009, 07:41

Fletch . now having seen you goal rep to exercise reps <i should suggest remaining with two circuits until your first circuit reaches goal rep speeds. Then add the Third circuit. Doing well , hang in there.

Blitzzz (RIP) · 10-29-2009, 22:27

Ther's well over a hundred guys out there attempting the blitz system and i'd really like to know how others of you are doing. OK guys PM or Post...Thanks Dave

kecn · 11-07-2009, 08:38

Blitzzz (RIP) · 11-07-2009, 09:34

At first glance iwold think you need to reloook you start weights, if they are correct then It's probably the machines that retard rep speed and that can't be helped some times
As to the Tower 200 I believe it to be a good option, also the Terrel Owens band system looks to be a little more measures.

You seem to be on top of it as you can tell by the fact of your note about too much weight in the lat pulls.

Keep on and let me know if I can assist with anything Blitz.