-
[b]6-23-08 AUX WORKOUT[/b]
[b]BODY WEIGHT: 221[/b]
[b]FLAT BARBELL BENCH PRESS[/b]
Bar 2 x 20
135 2 x 20
[b]SEATED PEC FLY[/b]
130 2 x 12
[b]MACHINE TRICEP EXTENSION[/b]
40 x 15
65 x 15
[b]CABLE PREACHER CURL[/b]
40 x 10
60 x 10
[b]PULL UPS[/b]
1 x 12
[b]VIPER ROPE CLIMBER[/b]
1 minute x 100 feet
[b]SLED DRAGGING[/b]
4(45pd plates) x 70 yards
4(45pd plates) x 70 yards
4(45pd plates) x 70 yards
4(45pd plates) x 70 yards
4(45pd plates) x 70 yards
[b]PULL UPS[/b]
1 x 12
[b]VIPER ROPE CLIMBER[/b]
1 minute x 100 feet
[b]TREADMILL[/b]
10 minutes
[b]AB WHEEL[/b]
1 x 20
[b]BACK EXTENSION[/b]
1 x 10
Well, I got my pump on & I am feeling pretty good. So, I am getting ready the July 12 NASA WV OPEN CHAMPIONSHIP.
[b]TRAIN HARD
"BIG WILLIE" J.T. HALL
[url]http://www.youtube.com/user/NASAKYCHAIRMAN[/url] [/b]
-
[b]6-27-08 WORKOUT[/b]
[b]BODY WEIGHT: 221[/b]
[b]PAUSE FLOOR PRESS[/b]
135 x 10
225 x 7
315 x 3
405 x 1
[b]DECLINE BENCH PRESS WITH THE FAT BAR[/b]
140 x 10
230 x 7
320 x 3
410 x 1
[b]DECLINE SKULLCRUSHER[/b]
110 4 sets x 8
[b]CHEST SUPPORT ROW[/b]
4 sets
Well, I used reduced weight because I competed last weekend in OH.
[b]TRAIN HARD
"BIG WILLIE" J.T. HALL
[url]http://www.youtube.com/user/NASAKYCHAIRMAN[/url]
[/b]
-
Nice journal and nice looking vids. I'm sub'd.
-
[QUOTE=DallasLynx;185697251]Nice journal and nice looking vids. I'm sub'd.[/QUOTE]
Thanks a lot,
[b]TRAIN HARD
"BIG WILLIE" J.T. HALL[/b]
-
[b]6-30-08 AUX WORKOUT[/b]
[b]BODY WEIGHT: 221[/b]
[b]TRAPBAR DEADLIFT[/b]
135 x 3
225 x 3
315 x 3
355 x 1
405 x 1
[b]FLAT BARBELL BENCH PRESS[/b]
Bar x 20
135 x 20
185 x 15
225 x 10
[b]STANDING E-Z BICEP CURL[/b]
Bar x 10
110 x 1
160 x 1
180 x 1
[b]
SEATED HAMMER STRENGTH FRONT PRESS[/b]
100 x 15
200 x 12
[b]PULL UPS[/b]
1 x 12
[b]PUSH UPS[/b]
1 x 30
[b]DIPS[/b]
1 x 20
[b]SEATED REAR DELTOID PECK DECK[/b]
100 x 10
[b]SEATED TRICEP PRESS[/b]
165 x 12
205 x 10
245 x 10
[b]SEATED VIPER ROPE CLIMBER[/b]
1 minute x 100 feet
[b]TREAD MILL[/b]
20 minutes
[b]AB WHEEL[/b]
1 x 20
[b]BACK EXTENSION[/b]
1 x 15
Well, I compete next Saturday in WV. Time flies by when you have fun(wink)
[b]TRAIN HARD
"BIG WILLIE" J.T. HALL
[url]http://www.youtube.com/user/NASAKYCHAIRMAN[/url] [/b]
-
[b]4th OF JULY WORKOUT[/b]
[b]BODY WEIGHT: 221[/b]
[b]PAUSE 5-BOARD PRESS[/b]
135 x 10
225 x 8
315 x 6
405 x 3
495 x 3
515 x 3
[b]PAUSE DUMBBELL BENCH PRESS[/b]
70 x 10
90 x 8
100 x 6
110 x 4
[b]SEATED TRICEP PRESS[/b]
180 x 10
210 x 10
250 x 10
285 x 10
[b]CABLE LAT PULL DOWN[/b]
4 sets
Well, this is my last heavy workout before the [b]July 12 NASA WV OPEN CHAMPIONSHIP.[/b]
[b]TRAIN HARD
"BIG WILLIE" J.T. HALL
[url]http://www.youtube.com/user/NASAKYCHAIRMAN[/url] [/b]
-
[b]7-5-08 AUX WORKOUT[/b]
[b]BODY WEIGHT: 221[/b]
[b]TRAPBAR DEADLIFT[/b]
135 x 3
225 x 3
315 x 3
405 x 1
[b]REVERSE HYPER[/b]
100 x 10
150 x 8
200 x 4
[b]PULL UPS[/b]
1 x 12
[b]DUMBBELL PREACHER CURL[/b]
40 x 10
60 x 5
[b]TREADMILL[/b]
20 minutes
[b]
AB WHEEL[/b]
1 x 15
[b]STANDING DUMBBELL SIDE BENDS[/b]
60 x 10
80 x 8
[b]VIPER ROPE CLIMBER[/b]
1 minute x 100 feet
[b]BACK EXTENSION[/b]
1 x 15
[b]SIT UPS[/b]
1 x 20
[b]PLANK[/b]
1 minute
[b]TRAIN HARD
"BIG WILLIE" J.T. HALL
[url]http://www.youtube.com/user/NASAKYCHAIRMAN[/url] [/b]
-
[b]7-7-08 AUX WORKOUT[/b]
[b]BODY WEIGHT: 221[/b]
[b]FLAT BARBELL BENCH PRESS[/b]
Bar x 20
135 x 15
185 x 10
225 x 10
[b]SEATED DUMBBELL HAMMER CURLS[/b]
40 x 10
50 x 10
[b]PULL UPS[/b]
1 x 15(PR)(grin)
[b]SEATED REAR DELTOID REVERSE PECK DECK[/b]
100 x 10
[b]SLED DRAGGING[/b]
4(45lb plates) x 70 yards
4(45lb plates) x 70 yards
4(45lb plates) x 70 yards
[b]TREADMILL[/b]
20 minutes
[b]AB WHEEL[/b]
1 x 20
[b]STANDING DUMBBELL LATERAL BEND[/b]
60 x 10
80 x 10
[b]BACK EXTENSION[/b]
1 x 10
[b]SIT UPS[/b]
1 x 20
Finally, my last workout before the July 12 NASA WV OPEN CHAMPIONSHIP. It's going to feel good having the rest of the week off(wink)
My attempt goals:
1st: 461
2nd: 565(Inzer Rage X)
3rd: 605(Inzer Rage X)
Should be an interesting weekend!
[b]TRAIN HARD
"BIG WILLIE" J.T. HALL
[url]http://www.youtube.com/user/NASAKYCHAIRMAN[/url]
[/b]
-
[QUOTE=NASAKYCHAIRMAN;188990951][b]7-7-08 AUX WORKOUT[/b]
My attempt goals:
1st: 461
2nd: 565(Inzer Rage X)
3rd: 605(Inzer Rage X)
Should be an interesting weekend!
[b]TRAIN HARD
"BIG WILLIE" J.T. HALL
[url]http://www.youtube.com/user/NASAKYCHAIRMAN[/url]
[/b][/QUOTE]
You've got 605 in you. Should be a great meet for you. I wish you luck!!!
-
First time stopping by, great journal you got here...
Good luck for the weekend and we know that 605 is going to fly up!
-
The results are not what I expected, but I had an unbelievable time & learned from my mistakes!
[b]NASA WV OPEN CHAMPIONSHIP[/b]
Body weight: 218
1st attempt: 462
2nd attempt: 562(miss)
3rd attempt: 562(miss)
Well, I learned what probably caused me to miss my attempts. I competed 3 weeks earlier and I woke up @ 4:30 a.m. and drove 3 hours to the meet. I just didn't have the strength on the bp platform as I did 3 weeks earlier. So, I won't be doing meets so close together and no early morning drive to meets again:)
The great part of the meet is the whole helping & uplifting environment that I always enjoy being a part of. No hating, bashing or negative attacks as you see sometimes on line(training forums) The crowd and lifters cheering everybody on. Lifters helping and supporting each other. Lifters helping each other put on equipment. I helped back spot during the squat flight, load during the deadlift flight and load equipment in the trailer. It's great helping at a powerlifting meet. Also, the meet director provided free double cheese burger for the lifters.
So, I felt great during the 3 hour drive back home and looking forward to my next meet. I'm going to deload for the next 2 weeks and start back hitting it hard again.
Thank you Inzer, AtLarge Nutrition, BMF Sports, USP Labs and Adrenaline Gear for your great support.
[b]TRAIN HARD
"BIG WILLIE" J.T. HALL
[url]http://www.youtube.com/user/NASAKYCHAIRMAN[/url]
[/b]
-
[b]7-14-08 AUX WORKOUT[/b]
[b]BODY WEIGHT: 218[/b]
[b]SLED DRAGGING[/b]
4(45pd plates) x 50 yards
4(45pd plates) x 70 yards
4(45pd plates) x 70 yards
4(45pd plates) x 70 yards
4(45pd plates) x 70 yards
[b]
STANDING DUMBBELL SIDE BENDS[/b]
80 x 20
90 x 18
[b]AB WHEEL[/b]
1 x 20
[b]BACK EXTENSION[/b]
1 x 15
[b]SIT UPS[/b]
1 x 25
[b]AB COASTER[/b]
1 x 20
[b]
TREADMILL[/b]
20 minutes
[b]VIPER ROPE CLIMBER[/b]
1 minute x 102 feet
Felt great to get back in the gym & do some sled dragging. I'm going to go light on the bench press for the next two weeks and plan to go heavy on August 1st.
[b]TRAIN HARD
"BIG WILLIE" J.T. HALL
[url]http://www.youtube.com/user/NASAKYCHAIRMAN[/url] [/b]
-
Nice work at the meet! Frustrating when you know its a wt you will hit 90% of the time.
-
Congrats on the meet, looks like ALOT of fun
-
[QUOTE=benbriz;192342091]Nice work at the meet! Frustrating when you know its a wt you will hit 90% of the time.[/QUOTE]
I made a major mistake and learned from it.
Thanks a lot,
[b]"BIG WILLIE" J.T. HALL[/b]
-
[QUOTE=ruga buga;192524981]Congrats on the meet, looks like ALOT of fun[/QUOTE]
Definitely, I had a lot fun helping and uplifting lifters!!
Thanks a lot,
[b]"BIG WILLIE" J.T. HALL[/b]
-
[b]7-18-08 MAX EFFORT WORKOUT[/b]
[b]BODY WEIGHT: 218[/b]
[b]FLAT BARBELL BENCH PRESS[/b]
Bar x 20
135 x 10
185 x 10
225 x 10
295 5 x 5(1 minute rest)
[b]PAUSE INCLINE BENCH PRESS[/b]
135 x 10
185 x 8
225 x 6
275 x 4
[b]PAUSE DECLINE BENCH PRESS[/b]
135 x 10
225 x 8
275 x 6
315 x 4
[b]
DECLINE SKULLCRUSHERS[/b]
125 4 x 10
Well, I compete last weekend. So, I'm still going light this week & next week. Then, I plan to do heavy reverse band board press & shirt on August 1st.
[b]TRAIN HARD
"BIG WILLIE" J.T. HALL
[url]http://www.youtube.com/user/NASAKYCHAIRMAN[/url]
[/b]
-
[b]7-19-08 AUX WORKOUT[/b]
[b]
BODY WEIGHT: 218[/b]
[b]TRAPBAR DEADLIFT[/b]
135 x 3
225 x 3
315 x 3
405 x 1
[b]
LEG CURL[/b]
100 x 10
115 x 8
130 x 6
145 x 4
[b]
STANDING E-Z BICEP CURL[/b]
110 x 1
140 x 1
160 x 1
180 x 1
[b]SLED DRAGGING[/b]
4(45lb plates) x 70 yards
4(45lb plates) x 70 yards
4(45lb plates) x 70 yards
4(45lb plates) x 70 yards
[b]PROWLER 2 PUSH SLED[/b]
3(45lb plates) x 50 yards
[b]STANDING DUMBBELL SIDE BENDS[/b]
80 x 20
[b]
SIT UPS[/b]
1 x 25
Gotta love sled dragging in 92 degree weather:)
[b]TRAIN HARD
"BIG WILLIE" J.T HALL
[url]http://www.youtube.com/user/NASAKYCHAIRMAN[/url] [/b]
-
[b]7-21-08 AUX WORKOUT[/b]
[b]
BODY WEIGHT: 218[/b]
[b]FLAT BARBELL BENCH PRESS[/b]
135 x 10
185 x 10
225 x 10
315 5 x 5(1 minute rest)
[b]
DIPS[/b]
1 x 25
[b]
PULL UPS[/b]
1 x 10
[b]SEATED TRICEP PRESS[/b]
165 x 10
205 x 10
245 x 10
285 x 10
[b]SEATED DUMBBELL PREACHER[/b]
50 x 10
[b]
CHEST SUPPORT[/b]
2 sets
[b]
SEATED HAMMER STRENGTH FRONT PRESS[/b]
200 x 10
[b]TREAD MILL[/b]
20 minutes
[b]
SIT UPS[/b]
1 x 25
[b]
BACK EXTENSION[/b]
1 x 10
Two more light bench press workouts. Then, I finally get to go Heavy on August 1st & August 8(grin) I plan to do Heavy Reverse Band bp with boards on August 1st and shirt work on August 8. The heaviest weight I ever had in my hand is 635. I'm looking to blow that away by 50 pounds.
[b]TRAIN HARD
"BIG WILLIE" J.T. HALL
[url]http://www.youtube.com/user/NASAKYCHAIRMAN[/url]
[/b]
-
[b]7-25-08 WORKOUT[/b]
[b]
BODY WEIGHT: 218[/b]
[b]FLAT BARBELL BENCH PRESS[/b]
Bar x 20
135 2 x 10
185 x 10
295 5 x 5(1 minute rest)
[b]PAUSE DUMBBELL BENCH PRESS[/b]
70 x 10
90 x 8
110 x 6
130 x 4
[b]SEATED TRICEP PRESS[/b]
225 x 10
245 x 8
265 x 6
285 x 4
[b]CHEST SUPPORT ROW[/b]
4 sets
[b]TRAIN HARD
"BIG WILLIE" J.T. HALL
[url]http://www.youtube.com/user/NASAKYCHAIRMAN[/url] [/b]
-
[b]7-28-08 WORKOUT [/b]
[b]
BODY WEIGHT: 218[/b]
[b]FLAT BARBELL BENCH PRESS[/b]
Bar 2 x 20
135 x 10
185 x 10
225 x 10
315 5 x 5(1 minute rest)
[b]PULL UP[/b]
1 x 15
[b]STANDING E-Z BICEP CURL[/b]
120 x 1
140 x 1
160 x 1
180 x 1
190 x 1
[b]TREAD MILL[/b]
20 minutes
[b]SIT UPS[/b]
1 x 25
[b]
AB COASTER[/b]
1 x 25
[b]BACK EXTENSION[/b]
1 x 10
Finally, I get to go heavy this Friday! I'm looking forward to doing reverse band bench press:)
[b]TRAIN HARD
"BIG WILLIE" J.T. HALL
[url]http://www.youtube.com/user/NASAKYCHAIRMAN[/url] [/b]
-
[b]8-1-08 REVERSE BAND BENCH PRESS[/b]
[b]BODY WEIGHT: 218[/b]
[b]
REVERSE BAND BENCH PRESS[/b]
405 x 6
495 x 3
545 x 1
565 x 1
585 x 1
605 x 1
[b]
3-BOARD REVERSE BAND BENCH PRESS[/b]
655 x 1(PR):)
675 x 1(PR):)
[b]CHEST SUPPORT ROW[/b]
4 sets
The most weight I ever trained with was 635. I was on fire after having 655 & 675 in my hand. The videos will probably be loaded in two weeks.
[b]655 POUND 3-BOARD REVERSE BAND BENCH PRESS[/b]
[img]http://a534.ac-images.myspacecdn.com/images01/28/l_5f1e9b899ed7fb6370a613f7fee5129d.jpg[/img]
[b]TRAIN HARD
"BIG WILLIE" J.T. HALL
[url]http://www.youtube.com/user/NASAKYCHAIRMAN[/url] [/b]
-
Lookin Strong J.T! I think I might start doing curls again after seeing your weights haha. Also, when do you practice pause reps on bench? Since my first meet I've been doing all my reps paused just to mimic what I do when I compete. I've seen some of your videos and it looks like you train touch and go but then in your meets have a very strict pause. Should I switch between the touch n go and pauses?
-
very strong. awesome log bro subscribed.
-
[b]BODY WEIGHT: 218 [/b]
[b]FLAT BARBELL BENCH PRESS[/b]
135 2 x 10
185 x 10
205 x 10
225 x 10
[b]SEATED PEC FLY[/b]
125 x 12
145 x 12
165 x 12
[b]
SEATED TRICEP PRESS[/b]
165 x 10
205 x 10
245 x 10
285 x 10
[b]SEATED FRONT PRESS[/b]
100 x 15
200 x 10
[b]E-Z PREACHER CURL[/b]
110 x 6
[b]PULL UPS[/b]
1 x 10
[b]SLED DRAGGING[/b]
4(45lb plates) x 70 yards
4(45lb plates) x 70 yards
4(45lb plates) x 70 yards
[b]SIT UPS[/b]
1 x 20
[b]BACK EXTENSION[/b]
1 x 10
Well, I did a light chest workout to get some blood flowing to help with recuperation. I'm still feeling the affects from the 675 Reverse Band Bench press. I felt really great after the sled dragging.
[b]TRAIN HARD
"BIG WILLIE" J.T. HALL
[url]http://www.youtube.com/user/NASAKYCHAIRMAN[/url] [/b]
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[QUOTE=trapmanjoe;201451771]very strong. awesome log bro subscribed.[/QUOTE]
The 675 was a huge pr for me because this is the most weight I ever trained with. I hope to get 700 next month.
Thanks a lot,
[b]"BIG WILLIE" J.T. HALL
[url]http://www.adrenalinegear.com/athletes/jthall.htm[/url]
[/b]
-
[QUOTE=Musclekid92;201411811]Lookin Strong J.T! I think I might start doing curls again after seeing your weights haha. Also, when do you practice pause reps on bench? Since my first meet I've been doing all my reps paused just to mimic what I do when I compete. I've seen some of your videos and it looks like you train touch and go but then in your meets have a very strict pause. Should I switch between the touch n go and pauses?[/QUOTE]
I don't do pause reps on heavy raw bench press because it hurts my shoulders a little. So, I like to pause majority of my other exercises: board press, floor press, decline, incline, dummbell,etc. I have been competing for 14 years. So, I'm pretty use to pauses in competition.
I suggest alternate one week with pause reps and then next week do touch-n-go.
Also, make sure that your opening attempt is with a weight that you can do @ least three times in the gym. If you have any more questions, drop me a pm anytime.
Here are five great competition bp tips I have learned from the NASA President & other top bp competitors.
1. Your last heavy bench press workout should be 7-10 days before your next bp competition.
2. Use no more than 80% max because if you do a Max Single within a week to 10 days of the Meet, you can automatically take 5% to 7% off that amount for your max on meet day.
3. 1-3 weeks before a bench press meet you can't get that much stronger, but you sure can get a lot weaker.
4. Ice your elbows 2-3 times before your bench press competition.
5. Your bp will suffer the most when you loose wt. You can plan on losing about 3 lbs from your bp per lb. of bwt lost AFTER the first 3 lbs of lost bwt. The lighter you are the more dramatic the effects.
[b]TRAIN HARD
"BIG WILLIE" J.T. HALL
[url]http://www.adrenalinegear.com/athletes/jthall.htm[/url][/b]
-
Hey BIG WILLIE, how about answering my questions in ANY of your threads?
You gonna hit and run for the rest of your life here? You seem to love talking about yourself, you'd think you would answer me.
-
[QUOTE=NASAKYCHAIRMAN;202818001]I don't do pause reps on heavy raw bench press because it hurts my shoulders a little. So, I like to pause majority of my other exercises: board press, floor press, decline, incline, dummbell,etc. I have been competing for 14 years. So, I'm pretty use to pauses in competition.
I suggest alternate one week with pause reps and then next week do touch-n-go.
Also, make sure that your opening attempt is with a weight that you can do @ least three times in the gym. If you have any more questions, drop me a pm anytime.
Here are five great competition bp tips I have learned from the NASA President & other top bp competitors.
1. Your last heavy bench press workout should be 7-10 days before your next bp competition.
2. Use no more than 80% max because if you do a Max Single within a week to 10 days of the Meet, you can automatically take 5% to 7% off that amount for your max on meet day.
3. 1-3 weeks before a bench press meet you can't get that much stronger, but you sure can get a lot weaker.
4. Ice your elbows 2-3 times before your bench press competition.
5. Your bp will suffer the most when you loose wt. You can plan on losing about 3 lbs from your bp per lb. of bwt lost AFTER the first 3 lbs of lost bwt. The lighter you are the more dramatic the effects.
[b]TRAIN HARD
"BIG WILLIE" J.T. HALL
[url]http://www.adrenalinegear.com/athletes/jthall.htm[/url][/b][/QUOTE]
Thanks for the help, I'll have to make some adjustments.
-
[QUOTE=Musclekid92;202831571]Thanks for the help, I'll have to make some adjustments.[/QUOTE]
If you need anymore help, just drop me a pm any time!
Good luck with your training and competition!
[b]TRAIN HARD
"BIG WILLIE" J.T. HALL
[url]http://www.adrenalinegear.com/athletes/jthall.htm[/url][/b]