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16> HIAH Get Big Phase 3 & Log


I started HIAH Get Big Phase 3 on 10/30/10. Attached is my Phase 3 Workout Chart

WORKOUT A: This is a Super Heavy Load, 2-3 Reps Max per Set for a total of 15 Reps.

  • Power Clean (pg 265):  This is the first time I have ever done this move.  Not pretty.  The end position is the same as the hand position in the Front Squat – see below.  I ended up doing this with the Bar plus 20 pounds – Sad.  Hopefully, this will get better.
  • Dumbbell Incline Bench Press (pg 227) palms forward:  My problem here is getting the weights up for the first time.  I can do 2 45s without difficulty, but then I will do too many reps per set.  I moved up to 2 50s.  Got one set out – again more than 3.  I could not do a second set.  Just could not get the weight up to start the movement.  Had to drop back to 45s.
  • Front Squat (pg 242)  Do not like this exercise.  My arms will not get into the correct position.  I have to do a cross arm hold as an alternate.  Can’t do that on the Power Clean. 
  • Standing Single Leg Calf Raise (pg 280):  I can not hold enough weight to reduce my reps to only 3.  I ended up on the seated calf raise and put on 3 45s.  Did not do singles.

This is now my least favorite workout – ever.

November 1, 2010: This morning was HIAH: Get Big Phase 3 Workout B – the Unilateral One.  It is a Medium Load workout, 10-12 Rep Max per set totalling 40 Reps. 

  1. Cable Standing One Arm Mid-Pulley Row Palm Up (pg 214):  This was not bad.  Took me a bit of time to hit the right weight.
  2. Cable Standing One Arm Chest Press (pg 230):  Getting the form right is a trick.  Not sure I did this all that well.
  3. Bulgarian Split Squat (pg 248):  Hate – Hate – Hate – but got it done – more akin to quarter squats than full.
  4. Cable One-Arm Triceps Push down (pg 287):  Interesting.  Found the right weight and got it done.
  5. 

November 3, 2010:  This morning was HIAH: Get Big Phase 3 Workout C – it is a Heavy Load workout, 4-6 Rep Max per set, totalling 25 Reps.

  • Neutral-Grip Pullup (pg 209):  My only problem here was the Neutral Grip hand holds.  They have a rubber covering which kept turning in my hands.  End result – I switched to straight Chin-ups.  I did not add weight, but did full hangs with a pause at the low hang point.
  • Dips (pg 223):  Here I added 25  pounds to the dip belt.  Will probably increase this next week.
  • Overhead Squat: (pg 244)  This is insane.  I did it just with a bare bar – a 45 pound bar.  The form is crazy.  This just is not easy.  It is as ridiculous as the Power Cleans.
  • EZ-Bar Reverse Curl: (pg 284)  This was not tough – just needed to find the right weight.
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