Awesome workouts, where did you get your sled dragging stuff from?
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Thread: "big Willie" J.t. Hall Journal!
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05-01-2008, 09:24 AM #31
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05-03-2008, 03:55 AM #32
5-2-08 Max Effort Workout
5-2-08 MAX EFFORT WORKOUT
BODY WEIGHT: 215
PAUSE INCLINE BENCH PRESS WITH THE FOOTBALL BAR
90 x 10
180 x 1
270 x 1
320 x 1
340 x 1
360 x 1
PUSH UPS WITH 45LB PLATES ON THE BACK
90(2 45lb plates) x 10
180(4 45lb plates) x 3
270(6 45lb plates) x 3
360(8 45lb plates) x 1
DIPS WITH DUMBBELL
100lb x 3
150lb x 3
170lb x 1
CLOSE BAR LAT PULLDOWN
120 x 6
140 x 6
200 x 3
220 x 3
5-2-08 PUSH UPS WITH 360LBS(8 45LB PLATES) PICTURE
TRAIN HARD
"BIG WILLIE" J.T. HALL
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05-03-2008, 03:56 AM #33
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05-04-2008, 10:26 AM #34
5-3-08 Aux Workout
BODY WEIGHT: 215
SQUAT
135 x 1
185 x 1
225 x 1
275 x 1
315 x 1
STANDING E-Z BICEP CURL
110 x 21's
PULL UPS
1 x 10
HAMMER STRENGTH GROUND BASE JAMMER
100 x 10
HAMMER STRENGTH HIGH ROW
200 x 15
HAMMER STRENGTH LOW ROW
200 x 8
SLED DRAGGING
5(45lb plates) x 100 feet
TREADMILL
20 minutes
REVERSE HYPER
160 x 10
STANDING DUMBBELL SIDE BEND
70lb x 20
AB WHEEL
1 x 10
SIT UPS
1 x 20
AB COASTER
1 x 20
PLANK
30 secs
BACK EXTENSION
1 x 10
5-3-08 SQUAT PICTURE
TRAIN HARD
"BIG WILLIE" J.T. HALL
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05-06-2008, 05:04 AM #35
5-5-08 AUX WORKOUT
BODY WEIGHT: 215
LEG PRESS
180 x 10
360 x 8
540 x 6
720 x 2
STANDING E-Z BICEP CURL
110 x 1
160 x 1
180 x 1
190 x 1
PULL UPS
1 x 12
SEATED BARBELL FRONT PRESS
95 x 10
155 x 3
195 x 3
STANDING BARBELL SHRUGS
135 x 10
225 x 8
315 x 3
SLED DRAGGING
5(45 plates) x 100 feet
TREADMILL
20 minutes
REVERSE HYPER
100 x 10
200 x 8
SIT UPS
1 x 20
AB COASTER
1 x 20
BACK EXTENSION
1 x 10
PLANK
30 secs
5-5-08 REVERSE HYPER PICTURE
TRAIN HARD
"BIG WILLIE" J.T. HALL
http://www.criticalbench.com/JT-Hall-Big-Willie.htm
Last edited by NASAKYCHAIRMAN; 05-06-2008 at 07:04 AM. Reason: wrong date
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05-08-2008, 05:57 AM #36
5-7-08 WORKOUT
BODY WEIGHT: 215
3 SEC PAUSE DECLINE BENCH PRESS WITH THE FOOTBALL BAR
Bar x 10
180 x 1
270 x 1
360 x 1
410 x 1
430 x 1
SKULLCRUSHER
120 x 10
DUMBBELL TATES PRESS
40 x 10
STANDING TRICEP CABLE PRESS DOWN
200 x 10
SEATED OVER HEAD TRICEP EXTENSION
250 x 10
PUSH UPS
1 x 25
PULL UPS WITH DUMBBELL
70 x 1
80 x 1
CHEST SUPPORT ROW
2(45plates) x 3
REAR DELTOID PECK DECK
100 x 10
REVERSE PULL UPS
1 x 20
SIT UPS
1 x 20
AB COASTER
1 x 20
BACK EXTENSION
1 x 10
PLANK
1 minute
Well, I had to combine my Friday & Saturday workout because I be busy this weekend with the 3 most important women(wife, mom & grandma) for Mother's Day.
5-7-08 430 PAUSE DECLINE BENCH PRESS WITH THE FOOTBALL BAR
TRAIN HARD
"BIG WILLIE" J.T. HALL
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05-13-2008, 05:31 AM #37
5-12-08 WORKOUT
BODY WEIGHT: 215
FLAT BARBELL BENCH PRESS
135 x 15
225 x 10
315 x 6
405 x 3
315 x 3
LYING DUMBBELL TRICEP EXTENSION
50 x 10
DIPS
1 x 20
SEATED PREACHER E-Z CURL
120 x 10
SEATED FRONT BARBELL PRESS
195 x 5
CHEST SUPPORT ROW
2(45plates) x 3
PULL UPS
1 x 10
READ DELTOID REVERSE PECK DECK
100 x 10
TRICEP PRESS
150 x 10
TRICEP EXTENSION
150 x 10
PEC FLY
150 x 10
TREAD MILL
20 minutes
AB COASTER
1 x 20
Well, I was a little fatigue from the long drive during Mother's Day Weekend. But, I'm looking forward to my Inzer Rage X shirt workout this Friday.
5-12-08 TRICEP EXTENSION PICTURE
TRAIN HARD
"BIG WILLIE" J.T. HALL
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05-17-2008, 03:56 AM #38
5-16-08 WORKOUT
BODY WEIGHT: 215
PAUSE 3-BOARD PRESS
135 x 10
225 x 8
315 x 3
405 x 1
495 x 1
BENCH PRESS WITH THE FOOTBALL BAR
180 x 10
270 x 8
360 x 3
450 x 1
430 x 1
410 x 1
360 x 6
The goal was to break in a new Inze Rage X, but the shirt was too small. So, I'm going to get a bigger size.
5-16-08 450LB BENCH PRESS WITH THE FOOTBALL BAR
TRAIN HARD
"BIG WILLIE" J.T. HALL
http://www.criticalbench.com/JT-Hall-Big-Willie.htm
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05-18-2008, 10:29 AM #39
5-17-08 WORKOUT
BODY WEIGHT: 215
40 DEGREE HACK SQUAT
100 x 3
200 x 3
300 x 3
STANDING E-Z BICEP CURL
Bar x 10
110 x 1
160 x 1
180 x 1
190 x 1
PUSH UPS
1 x 30
PULL UPS
1 x 13
DIPS
1 x 20
REAR DELTOID REVERS PECK DECK
100 x 10
HAMMER STRENGTH FRONT PRESS
200 x 15
BENT OVER DUMBBELL ROW
60 x 10
SLED DRAGGING
4(45LB Plates) x 100ft
TREADMILL
20 minutes
SIT UPS
1 x 20
AB WHEEL
1 x 15
AB COASTER
1 x 20
BACK EXTENSION
1 x 10
PLANK
1 minute
5-17-08 AB COASTER
TRAIN HARD
"BIG WILLIE" J.T. HALL
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05-20-2008, 05:01 AM #40
5-19-08 WORKOUT
BODY WEIGHT: 215
FLAT BARBELL BENCH PRESS
Bar x 15
135 2 x 10
225 x 3
315 x 1
405 5 sets x 3
PAUSE CLOSE GRIP BENCH PRESS
135 x 10
225 x 7
315 x 3
365 x 1
385 x 1
405 x 1
SKULLCRUSHERS
110 4 sets x 10
DIPS
1 x 20
BENT OVER DUMBBELL ROW
50 x 8
60 x 6
70 x 4
80 x 2
PULL UPS
1 x 10
HAMMER STRENGTH GROUND BASE JAMMER
2(45LB Plates) x 10
Great workout! I had to switch my workouts from Friday to Monday because I'll be out of town for the NASA Ky State Championship. I'm looking forward to the Ky State Championship because it's a great opportunity to give back to the Ky Pl Community. So, I'll be helping with unloading the truck, set-up, judging, spotting/loading,etc.
5-19-08 HAMMER STRENGTH GROUND BASE JAMMER
TRAIN HARD
"BIG WILLIE" J.T. HALL
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05-22-2008, 06:00 AM #41
5-21-08 AUX WORKOUT
BODY WEIGHT: 215
SEATED DUMBBELL HAMMER CURL
40 x 10
50 x 8
60 x 6
70 x 4
80 x 2
STANDING BARBELL SHRUGS
135 x 10
225 x 8
275 x 6
295 x 4
315 x 4
ELITEFTS CHEST SUPPORT ROW
45 x 10
45 + 25 x 8
45 + 35 x 6
45 + 45 x 4
45 + 45 + 10 x 2
SLED DRAGGING
*Reverse Walking
4(45lb Plates) x 100 feet
PROWLER PUSHING SLED
2(45lb Plates) x 100 feet
SLED DRAGGING
3(45lb Plates) x 100 feet
AB COASTER
1 x 20
5-21-08 PROWLER PUSHING SLED
TRAIN HARD
"BIG WILLIE" J.T. HALL
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05-27-2008, 07:34 AM #42
MEMORIAL DAY WORKOUT
BODY WEIGHT: 215
SEATED DUMBBELL BICEP CURL
40 4 sets x 12
SEATED DUMBBELL HAMMER CURL
40 4 sets x 12
LYING DUMBBELL PULLOVER
60 4 sets x 10
BENCH PRESS
225 x 20
SLED DRAGGING
3(45lb Plates) x 70 yards
3(45lb Plates) x 70 yards
3(45lb Plates) x 70 yards
3(45lb Plates) x 70 yards
3(45lb Plates) x 70 yards
AB WHEEL
1 x 15
AB COASTER
1 x 20
SIT UPS
1 x 20
LEG RAISES
1 x 10
BACK EXTENSION
1 x 10
PLANK
1 minute
SIDE PLANK
20 sec each side
Well, over 3 hours unloading & set up on Friday evening, Then, 5 hours loading during the Ky meet and 3 hours loading the equipment back in the truck. I felt pretty good on Monday morning and decided to go workout.
TRAIN HARD
"BIG WILLIE" J.T. HALLLast edited by NASAKYCHAIRMAN; 05-27-2008 at 07:51 AM.
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05-31-2008, 04:13 AM #43
5-30-08 MAX EFFORT WORKOUT
BODY WEIGHT: 215
PAUSE 2-BOARD PRESS
135 x 10
225 x 1
315 x 1
405 x 1
545 x 1(NEW INZER RAGE X)
PAUSE 1-BOARD PRESS
555 x 1(NEW INZER RAGE X)
PAUSE REVERSE BAND BENCH PRESS
405 x 1
545 x 1
565 x 1
585 x 1
405 x 17(P.R.)
Well, I was extremely happy with this workout because of the extracurriculum activity during the May 24 Ky State Championship. I used a bigger shirt because I have gained more muscle mass. The weight popped off the board very easy and lockout was easy too.
TRAIN HARD
"BIG WILLIE" J.T. HALL
http://www.criticalbench.com/JT-Hall-Big-Willie.htm
5-30-08 PAUSE 585 REVERSE BAND BENCH PRESS
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06-02-2008, 05:05 AM #44
BODY WEIGHT: 215
TRAPBAR DEADLIFT
135 x 3
225 x 3
315 x 3
STANDING E-Z BICEP CURL
Bar x 10
110 x 1
160 x 1
180 x 1
LYING DUMBBELL PULL OVER
40 x 12
60 x 10
80 x 8
STANDING BARBELL SHRUGS
135 x 3
225 x 3
315 x 3
SEATED BARBELL FRONT PRESS
155 x 3
175 x 3
195 x 3
SLED DRAGGING
3(45lb plates) x 70 yards
3(45lb plates) x 70 yards
3(45lb plates) x 70 yards
3(45lb plates) x 70 yards
3(45lb plates) x 70 yards
SIT UPS
1 x 20
AB WHEEL
1 x 20
BACK EXTENSION
1 x 10
AB COASTER
1 x 20
PLANK
30 secs
TRAIN HARD
"BIG WILLIE" J.T. HALL
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06-03-2008, 05:20 AM #45
6-2-08 AUX WORKOUT
BODY WEIGHT: 215
FLAT BARBELL BENCH PRESS
Bar x 20
135 x 15
225 x 20
LYING DUMBBELL TRICEP EXTENSION
40 x 10
50 x 8
60 x 6
STANDING CABLE TRICEP EXTENSION
200 3 sets x 10
SEATED DUMBBELL HAMMER CURLS
40 x 10
65 2 sets x 6
SEATED DUMBBELL PREACHER CURL
40 x 8
60 x 6
75 x 2
PULL UPS
1 x 10
PROWLER 2 PUSH SLED
2(45lb plates) x 50 yards
* Vertical Push(Grab the top bars & push)
2(45lb plates) x 50 yards
* Horizontal Push(Grab the bottom horizontal bars & push)
TREAD MILL
20 minutes
SLED DRAGGING
3(45lb plates) x 70 yards
3(45lb plates) x 70 yards
The Prowler is great for:
* General conditioning
* All types of sled dragging
* Prowler pushes (push sled)
* Lower body strength and endurance
* faster strength gains
* better recovery
PROWLER 2 PUSH SLED
TRAIN HARD
"BIG WILLIE" J.T. HALL
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06-03-2008, 01:47 PM #46
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06-07-2008, 04:04 AM #47
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06-07-2008, 04:11 AM #48
6-6-08 MAX EFFORT WORKOUT
BODY WEIGHT: 215
FLAT BARBELL BENCH PRESS
Bar x 10
135 x 3
225 x 3
315 x 3
405 3 sets x 3
PAUSE CLOSE GRIP BENCH PRESS
315 3 sets x 3
REVERSE BAND BENCH PRESS
405 x 15
CHEST SUPPORT ROW
4 sets & Pyramid the reps
I'm reducing my volume/weight because I compete in 2 weeks at the June 21-22 NASA USA NATIONALS in Lancaster, OH.
TRAIN HARD
"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
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06-09-2008, 05:34 AM #49
6-7-08 AUX WORKOUT
BODY WEIGHT: 215
TRAPBAR DEADLIFT
135 x 3
225 x 3
315 x 3
365 x 1
405 x 1
STANDING E-Z BICEP CURL
70 x 3
110 x 1
160 x 1
180 x 1
SEATED PREACHER DUMBBELL CURL
40 x 10
50 x 10
VIPER ROPE CLIMB
3 sets x 102 feet
*each set 1 minute in length
SLED DRAGGING(5 total)
3(45lb plates + 25 plate) x 70 yards
3(45lb plates + 25 plate) x 70 yards
3(45lb plates + 25 plate) x 70 yards
3(45lb plates + 25 plate) x 70 yards
3(45lb plates + 25 plate) x 70 yards
PULL UPS
1 x 12
PUSH UPS
1 x 30
DIPS
1 x 20
SIT UPS
1 x 20
BACK EXTENSION
1 x 10
6-7-08 VIPER ROPE CLIMB
I tried a new weight machine called the Viper Rope Climb. WOW!!! What a workout this machine provides! Definitely, gets the heart rate elevated, works the arm & back.
TRAIN HARD
"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
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06-10-2008, 05:27 AM #50
6-9-08 AUX WORKOUT
BODY WEIGHT: 215
FLAT BARBELL BENCH PRESS
135 x 20
225 x 20
LYING DUMBBELL TRICEP EXTENSION
40 x 10
50 x 10
60 x 7
SEATED DUMBBELL HAMMER CURL
40 x 10
50 x 10
LYING DUMBBELL PULLOVER
60 x 10
80 x 10
PULL UP
1 x 12
ROPE CLIMBER
1 x 102 feet for 1 minute total
SLED DRAGGING
3(45lb plates + 25lb) x 70 yards
3(45lb plates + 25lb) x 70 yards
3(45lb plates + 25lb) x 70 yards
PROWLER 2 PUSH SLED
2(45lb plates) x 50 yards
2(45lb plates) x 50 yards
PULL UPS
1 x 12
SIT UPS
1 x 20
BACK EXTENSION
1 x 10
TRAIN HARD
"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
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06-14-2008, 03:57 AM #51
6-13-08 MAX EFFORT WORKOUT
BODY WEIGHT: 215
PAUSE FLOOR PRESS
Bar x 20
135 x 12
185 x 10
225 x 8
275 x 6
315 x 3
365 x 3
405 x 3
LYING DECLINE TRICEP EXTENSION
125 4 sets x 8
CHEST SUPPORT ROW
4 sets & pyramid the reps
This is my last Heavy workout before the June 21-22 NASA USA NATIONALS in Lancaster, OH.
TRAIN HARD
"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
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06-14-2008, 05:27 AM #52
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06-16-2008, 05:53 AM #53
6-14-08 AUX WORKOUT
BODY WEIGHT: 215
TRAPBAR DEADLIFT
135 x 3
225 x 3
315 x 3
355 x 1
405 x 2
E-Z PREACHER CURL
125 x 7
PULL UPS
1 x 12
VIPER ROPE CLIMB
1 minute x 102 feet
SLED DRAGGING
3(45lb plate)+ 25lb plate x 70 yards
3(45lb plate) + 25lb plate x 70 yards
3(45lb plate)+ 2(25lb plate) x 70 yards
3(45lb plate) + 2(25lb plate) x 70 yards
3(45lb plate) + 2(25lb plate) x 70 yards
SIT UPS
1 x 20
BACK EXTENSION
1 x 10
Well, looking forward to the June 21-22 NASA USA NATIONALS in Lancaster,OH.
TRAIN HARD
"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
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06-16-2008, 01:44 PM #54
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06-18-2008, 07:32 AM #55
6-16-08 AUX WORKOUT
BODY WEIGHT: 215
FLAT BARBELL BENCH PRESS
Bar x 20
135 x 20
225 x 20
PULL UPS
1 x 12
SEATED DUMBBELL HAMMER CURLS
40 x 12
VIPER ROPE CLIMBER
1 minute x 102 feet
TREADMILL
30 minutes
AB WHEEL
1 x 20
SIT UPS
1 x 20
AB COASTER
1 x 20
BACK EXTENSION
1 x 10
Finally, my last workout before the June 21-22 NASA USA NATIONALS in Lancaster, OH.
TRAIN HARD
"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
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06-18-2008, 08:50 AM #56
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06-23-2008, 05:44 AM #57
Body weight: 221
1st attempt: 451(unequipped)
2nd attempt: 556(single-ply Inzer Rage X)
*Outstanding bp lifter award & 1st place in the open
I competed @ the JUNE 22, 2008 NASA USA NATIONALS in Lancaster, OH. Saturday evening I weighed 223, but Sunday morning I weighed 221. So, I didn't make the 220 class, but I will next time. The goal was to do two attempts & rest and get ready for the July 12 NASA WV OPEN in Ravenswood, WV. I accomplished my goal, but I was attempted to switch to a tighter shirt & go for 605. The video will be uploaded sometime this week.
Thank you INZER ADVANCE DESIGNS, ATLARGE NUTRITION, BMF SPORTS, USP LABS & ADRENALINE GEAR for your great support!
TRAIN HARD
"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
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06-24-2008, 04:44 AM #58
Video Of My 556lbs Bench Press @ Nasa Usa Nationals!
This is my 2nd attempt of 556lbs @ body weight of 221 in a single-ply Inzer Rage X.
TRAIN HARD
"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
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06-24-2008, 09:02 AM #59
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06-24-2008, 09:08 AM #60
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