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Murak · 07-15-2011, 20:02

Began 'Blitz" regimen this week finding 1RM/GRs on Monday doing a complete workout Friday. For a complete description of the SITREP, I felt it necessary to include what additional training I am incorporating along with the "Blitz" program. Monday - Morning: 3mi run
- Evening: Blitz ->
Exercise: 1RM SW GR
Smith-machine Bench: 270#; 90# 56
Hammer Curls (Preacher): 45#; 15# 52
Crunches: GR = 60
BB Lunge Single: 160#; 52.5# 52
Hamstring Curls: 180#; 60# 50
Lat Pulldowns: 170#; 57# 52
Flys (DB): 60#; 20# 44
Smith-machine Deadlift: 353#; 118# 40

Tuesday: 60min ruck w/55lbs.
Wednesday: 3/6min Walk/Run x 5 sets, with issued Belleville hot weather boots.
Thursday: 4/6min Walk/Run x 5 sets, " ."
Friday: Morning -> For Blizting purposes; 85min ruck w/25lbs. Pace count/Velocity emphasis.
: Evening Blitz circuit. To corresponding numbers stated above, I will list the reps completed and post-Blitz thoughts. To insure proper form/velocity, controlling each and every motion held top priority. Keeping in mind to also complete as many reps as possible.
Bench: SW: 90# GR: 56; Reps: 51
Hammers: 15# : 52; Right - 48/Left - 49
Crunches: 56
BB Lunge: 52.5# : 52; Right - 41/Left - 24
Each exercise targeted the appropriate muscle group with desired results, there is one movement that I would recommend substituting. Doing barbell single leg lunges with one leg elevated onto a bench or stable surface created an unnecessary amount of stress on the hips and knees. This led to a suprisingly quick build-up of lactic acid and made it difficult to focus on the primary goal; achieving as many controlled repititions as possible. All though the reps speak for themselves I will experiment to find a proper substitute, in the mean time input on good quad exercises that have produced substantial results would be greatly appreciated.
Hamstring Curls: 60# : 60; 46
Pulldowns: 57# : 52; 49
Flys: 20# : 44; 43
DL: 118# : 40; 32

As this was the first week, only completing Phase One, I am looking forward to the results as this first full circuit gave me the "shakes" upon completion. Legs are very fatigued as I'm sure most has to do with running/rucking as well (4 sets of pushups/situps throughout each day). Although I can't provide much information in terms of results, I figured I would update for any comments/suggestions. Hope all others using 'Blitz' are keeping strong and anticipate viewing successful progress. Thanks all, will continue to update, charlie mic.

07-15-2011, 20:02	#363
Murak Asset Join Date: May 2011 Location: Chicago Suburbs Posts: 25	SITREP Began 'Blitz" regimen this week finding 1RM/GRs on Monday doing a complete workout Friday. For a complete description of the SITREP, I felt it necessary to include what additional training I am incorporating along with the "Blitz" program. Monday - Morning: 3mi run - Evening: Blitz -> Exercise: 1RM SW GR Smith-machine Bench: 270#; 90# 56 Hammer Curls (Preacher): 45#; 15# 52 Crunches: GR = 60 BB Lunge Single: 160#; 52.5# 52 Hamstring Curls: 180#; 60# 50 Lat Pulldowns: 170#; 57# 52 Flys (DB): 60#; 20# 44 Smith-machine Deadlift: 353#; 118# 40 Tuesday: 60min ruck w/55lbs. Wednesday: 3/6min Walk/Run x 5 sets, with issued Belleville hot weather boots. Thursday: 4/6min Walk/Run x 5 sets, " ." Friday: Morning -> For Blizting purposes; 85min ruck w/25lbs. Pace count/Velocity emphasis. : Evening Blitz circuit. To corresponding numbers stated above, I will list the reps completed and post-Blitz thoughts. To insure proper form/velocity, controlling each and every motion held top priority. Keeping in mind to also complete as many reps as possible. Bench: SW: 90# GR: 56; Reps: 51 Hammers: 15# : 52; Right - 48/Left - 49 Crunches: 56 BB Lunge: 52.5# : 52; Right - 41/Left - 24 Each exercise targeted the appropriate muscle group with desired results, there is one movement that I would recommend substituting. Doing barbell single leg lunges with one leg elevated onto a bench or stable surface created an unnecessary amount of stress on the hips and knees. This led to a suprisingly quick build-up of lactic acid and made it difficult to focus on the primary goal; achieving as many controlled repititions as possible. All though the reps speak for themselves I will experiment to find a proper substitute, in the mean time input on good quad exercises that have produced substantial results would be greatly appreciated. Hamstring Curls: 60# : 60; 46 Pulldowns: 57# : 52; 49 Flys: 20# : 44; 43 DL: 118# : 40; 32 As this was the first week, only completing Phase One, I am looking forward to the results as this first full circuit gave me the "shakes" upon completion. Legs are very fatigued as I'm sure most has to do with running/rucking as well (4 sets of pushups/situps throughout each day). Although I can't provide much information in terms of results, I figured I would update for any comments/suggestions. Hope all others using 'Blitz' are keeping strong and anticipate viewing successful progress. Thanks all, will continue to update, charlie mic. __________________ For which cause I please myself in my infirmities, in reproaches, in necessities, in persecutions, in distresses, for Christ. For when I am weak, I am powerful. Strength beyond physical capacity. "They say time is the cure. I can't wait, it's too slow for me."
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