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check your email

Quote:

Originally Posted by Riflecop1 (Post 320036)

Strange, I just got PMs from both Stingray and suede18. I tried to respond to them both with my email and the message still wouldn't send.

I'm going to post my email for a copy of the Bllitz program. Please, this is my work email so no wierd stuff.

kjones@ci.jackson.wy.us

Thank you

It should be in your email, Riflecop. I am posting this so you do not get flooded with multiple copies. I was just off line a few hours... All, it is handled.

98G

98G,

Got it.

Thanks all.

FYI.. The blitz stickey pretty much has the basic info to get you started...

In response to the running questions, I run 3 days a week and Blitz 3 days resting on the 7th (I very this day to mix it up)

I started the Blitz program at the end of December, did not do as regularly as I like - I am now keeping a consistent schedule, and started running 2.28.10.

My first impression was wow, I could run half a mile without stopping where before I couldn't run 50ft without getting winded lol (slight exaggeration)

As for running I have heard many different methods for me I just run up a big hill near my house for 2 miles (hill is .5) with out stop on a pace I can maintain then increase that pace. In the 2+ weeks I have been doing this my 2 mile went from ~22min40sec to 18min.

My running goal is 13min to ace the APFT and increase my endurance which I have noticed the running + Bltiz has improved greatly.

Thanks Civil for the input.
Good luck on your upcoming pft.

Sincerely,

Quote:

Originally Posted by Stingray (Post 319849)

Seeking advice on work out routine.
I am working on lowering my 2 mile run time. I will be starting the Blitz workout tomorrow. My question is where do you position your run days around the blitz 3 workout days per week? Or are you not running while on the program?
I am not a strong runner and I am worried about taking running completely out of the schedule. I am still working on conditioning the small muscles of the lower leg. The vertical muscle that runs just outside of the shin bone is still tightening up when I get fatigued.
Anyone have ideas while Blitzz is out this month? I want to smoke the running section at the end of April.

Sincerely,

The Muscles you speak of are used to lift your foot from the floor, so when running they act to "soften the impact of each stride and not run flat footed. They're antagonist to your calves and get worked on your forward roll and then push off of your foot.
You can blitz those buy using your toes to pull a resistance up or toward your head. That exercise should have a starting position with the leg extended and the toes pointed away.
also as your legs strengthen during running the tendon and facia of that muscle get inflamed and cause schin splints. To prevent schin splints you should do prerunburns of those muscles by doing isometric upward pulls with easc foot against the heel of the other foot. Dave

Blitz only Thread

Roger that. I have a band so I will start doing the exercise immediately.

Thank you for the response. And, I love the workout.

Sincerely,

I started the Blitz Program (correctly) on 27MAR10. When I started I fatigued easily towards the end of the minute due to low muscle endurance. In the last week or so, I have been continually adding weight to each exercise.

I Blitz 3 times a week.

My initial maximums:

Exercise 1Rep Max
Military Press 225
Half Squat 300
Lat Pull 270
Calve Raises 315
Seated Row 150
Shurgs 180

27MAR10 Numbers:
Exercise Start WT RD 1 Goal Reps
Military Press 75 74 92
Half Squat 100 84 96
Lat Pull 90 50 64
Calve Raises 105 105 128
Seated Row 50 61 88
Shrugs 60 108 144

22APR10 Numbers:
Exercise Start WT RD1 RD2 RD3 Goal Reps
Military Press 90 94 99 97 92
Half Squat 120 98 101 101 96
Lat Pull 108 64 66 64 64
Calf Raises 100 131 133 133 128
Seated Row 60 90 91 89 88
Shrugs 70 147 150 150 144

Tomorrow's Weight:
Exercise WT
Military Press 108
Half Squat 144
Lat Pull 129
Calf Raises 120
Seated Row 72
Shrugs 84

Hope this helps.

V/r,

Forward

Today's numbers:

Exercise 1RM Start WT RD 1 Reps/min RD 2 Reps/min RD 3 Reps/min Goal Reps
Military Press 225 108 90 97 90 92
Half Squat 300 144 95 102 101 96
Lat Pull 270 129 62 63 57 64
Calf Raises 300 120 127 131 130 128
Seated Row 150 72 90 94 93 88
Shrugs 180 84 136 138 137 144

Quote:

Originally Posted by forward (Post 327387)

Notice how quick your progression is. Probably one more day and you'll be bumping the weights again...It's fast when you reach this point.

Good copy, Blitzzz. Thanks again.

I received BC's PMs and sent out that info. Thanks

I am in the start of week 5 of Blitz. I retested my one repetition maximums today.

1 rep max old: New
Military Press 225 305
Half Squat 300 560 (Maxed Out, no more room for weight)
Lat Pull 270 300 (Maxed Out, no more weight in the stack)
Calf Raises 300 400 (Maxed Out, no more weight in the stack)
Seated Row 150 280
Shrugs 180 300 (Maxed Out, no higher dumbbell weight)

v/r,

Forward

Week 6 numbers from today's Blitz:

Exercise 1RM Start WT RD 1 RD 2 RD 3 Goal Reps
Military Press 225 105 92 97 96 92
Half Squat 300 172.5 97 107 107 96
Lat Pull 270 128 64 66 65 64
Calf Raises 300 140 126 132 131 128
Seated Row 150 85 87 90 88 88
Shrugs 180 80 144 150 145 144

V/r,

Forward

What's a half-squat? Does it have any benefits over a full squat? On a half-squat, how do you ensure identical form on each rep without the "bounce" out of the hole that occurs during a full squat?