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  1. #61
    Banned NASAKYCHAIRMAN's Avatar
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    6-23-08 AUX WORKOUT

    BODY WEIGHT: 221

    FLAT BARBELL BENCH PRESS
    Bar 2 x 20
    135 2 x 20

    SEATED PEC FLY
    130 2 x 12

    MACHINE TRICEP EXTENSION
    40 x 15
    65 x 15

    CABLE PREACHER CURL
    40 x 10
    60 x 10

    PULL UPS
    1 x 12

    VIPER ROPE CLIMBER
    1 minute x 100 feet

    SLED DRAGGING
    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

    PULL UPS
    1 x 12

    VIPER ROPE CLIMBER
    1 minute x 100 feet

    TREADMILL
    10 minutes

    AB WHEEL
    1 x 20

    BACK EXTENSION
    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.

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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  2. #62
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    6-27-08 WORKOUT

    BODY WEIGHT: 221

    PAUSE FLOOR PRESS
    135 x 10
    225 x 7
    315 x 3
    405 x 1

    DECLINE BENCH PRESS WITH THE FAT BAR
    140 x 10
    230 x 7
    320 x 3
    410 x 1

    DECLINE SKULLCRUSHER
    110 4 sets x 8

    CHEST SUPPORT ROW
    4 sets

    Well, I used reduced weight because I competed last weekend in OH.

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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  3. #63
    Bad Attitude Gym DallasLynx's Avatar
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    Nice journal and nice looking vids. I'm sub'd.
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  4. #64
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    Originally Posted by DallasLynx View Post
    Nice journal and nice looking vids. I'm sub'd.
    Thanks a lot,

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
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  5. #65
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    6-30-08 AUX WORKOUT

    BODY WEIGHT: 221

    TRAPBAR DEADLIFT
    135 x 3
    225 x 3
    315 x 3
    355 x 1
    405 x 1

    FLAT BARBELL BENCH PRESS
    Bar x 20
    135 x 20
    185 x 15
    225 x 10

    STANDING E-Z BICEP CURL
    Bar x 10
    110 x 1
    160 x 1
    180 x 1

    SEATED HAMMER STRENGTH FRONT PRESS

    100 x 15
    200 x 12

    PULL UPS
    1 x 12

    PUSH UPS
    1 x 30

    DIPS
    1 x 20

    SEATED REAR DELTOID PECK DECK
    100 x 10

    SEATED TRICEP PRESS
    165 x 12
    205 x 10
    245 x 10

    SEATED VIPER ROPE CLIMBER
    1 minute x 100 feet

    TREAD MILL
    20 minutes

    AB WHEEL
    1 x 20

    BACK EXTENSION
    1 x 15

    Well, I compete next Saturday in WV. Time flies by when you have fun(wink)

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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  6. #66
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    4th OF JULY WORKOUT

    BODY WEIGHT: 221

    PAUSE 5-BOARD PRESS
    135 x 10
    225 x 8
    315 x 6
    405 x 3
    495 x 3
    515 x 3

    PAUSE DUMBBELL BENCH PRESS
    70 x 10
    90 x 8
    100 x 6
    110 x 4

    SEATED TRICEP PRESS
    180 x 10
    210 x 10
    250 x 10
    285 x 10

    CABLE LAT PULL DOWN
    4 sets

    Well, this is my last heavy workout before the July 12 NASA WV OPEN CHAMPIONSHIP.

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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  7. #67
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    7-5-08 AUX WORKOUT

    BODY WEIGHT: 221

    TRAPBAR DEADLIFT
    135 x 3
    225 x 3
    315 x 3
    405 x 1

    REVERSE HYPER
    100 x 10
    150 x 8
    200 x 4

    PULL UPS
    1 x 12

    DUMBBELL PREACHER CURL
    40 x 10
    60 x 5

    TREADMILL
    20 minutes

    AB WHEEL

    1 x 15

    STANDING DUMBBELL SIDE BENDS
    60 x 10
    80 x 8

    VIPER ROPE CLIMBER
    1 minute x 100 feet

    BACK EXTENSION
    1 x 15

    SIT UPS
    1 x 20

    PLANK
    1 minute

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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  8. #68
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    7-7-08 AUX WORKOUT

    BODY WEIGHT: 221

    FLAT BARBELL BENCH PRESS
    Bar x 20
    135 x 15
    185 x 10
    225 x 10

    SEATED DUMBBELL HAMMER CURLS
    40 x 10
    50 x 10

    PULL UPS
    1 x 15(PR)(grin)

    SEATED REAR DELTOID REVERSE PECK DECK
    100 x 10

    SLED DRAGGING
    4(45lb plates) x 70 yards
    4(45lb plates) x 70 yards
    4(45lb plates) x 70 yards

    TREADMILL
    20 minutes

    AB WHEEL
    1 x 20

    STANDING DUMBBELL LATERAL BEND
    60 x 10
    80 x 10

    BACK EXTENSION
    1 x 10

    SIT UPS
    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!

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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  9. #69
    Bad Attitude Gym DallasLynx's Avatar
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    Originally Posted by NASAKYCHAIRMAN View Post
    7-7-08 AUX WORKOUT

    My attempt goals:
    1st: 461
    2nd: 565(Inzer Rage X)
    3rd: 605(Inzer Rage X)

    Should be an interesting weekend!

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
    You've got 605 in you. Should be a great meet for you. I wish you luck!!!
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  10. #70
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    First time stopping by, great journal you got here...

    Good luck for the weekend and we know that 605 is going to fly up!
    ....

    Currently eating
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  11. #71
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    Thumbs up

    The results are not what I expected, but I had an unbelievable time & learned from my mistakes!

    NASA WV OPEN CHAMPIONSHIP
    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.

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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  12. #72
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    7-14-08 AUX WORKOUT

    BODY WEIGHT: 218

    SLED DRAGGING
    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

    STANDING DUMBBELL SIDE BENDS

    80 x 20
    90 x 18

    AB WHEEL
    1 x 20

    BACK EXTENSION
    1 x 15

    SIT UPS
    1 x 25

    AB COASTER
    1 x 20

    TREADMILL

    20 minutes

    VIPER ROPE CLIMBER
    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.

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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  13. #73
    Registered User benbriz's Avatar
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    Nice work at the meet! Frustrating when you know its a wt you will hit 90% of the time.
    Ben Brizendine

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    http://forum.bodybuilding.com/showthread.php?t=108678741

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    605/705/605 @ 198
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  14. #74
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    Congrats on the meet, looks like ALOT of fun
    ....

    Currently eating
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  15. #75
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    Originally Posted by benbriz View Post
    Nice work at the meet! Frustrating when you know its a wt you will hit 90% of the time.
    I made a major mistake and learned from it.

    Thanks a lot,

    "BIG WILLIE" J.T. HALL
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  16. #76
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    Originally Posted by ruga buga View Post
    Congrats on the meet, looks like ALOT of fun
    Definitely, I had a lot fun helping and uplifting lifters!!

    Thanks a lot,

    "BIG WILLIE" J.T. HALL
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  17. #77
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    7-18-08 MAX EFFORT WORKOUT

    BODY WEIGHT: 218

    FLAT BARBELL BENCH PRESS
    Bar x 20
    135 x 10
    185 x 10
    225 x 10
    295 5 x 5(1 minute rest)

    PAUSE INCLINE BENCH PRESS
    135 x 10
    185 x 8
    225 x 6
    275 x 4

    PAUSE DECLINE BENCH PRESS
    135 x 10
    225 x 8
    275 x 6
    315 x 4

    DECLINE SKULLCRUSHERS

    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.

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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    7-19-08 AUX WORKOUT

    BODY WEIGHT: 218


    TRAPBAR DEADLIFT
    135 x 3
    225 x 3
    315 x 3
    405 x 1

    LEG CURL

    100 x 10
    115 x 8
    130 x 6
    145 x 4

    STANDING E-Z BICEP CURL

    110 x 1
    140 x 1
    160 x 1
    180 x 1

    SLED DRAGGING
    4(45lb plates) x 70 yards
    4(45lb plates) x 70 yards
    4(45lb plates) x 70 yards
    4(45lb plates) x 70 yards

    PROWLER 2 PUSH SLED
    3(45lb plates) x 50 yards

    STANDING DUMBBELL SIDE BENDS
    80 x 20

    SIT UPS

    1 x 25

    Gotta love sled dragging in 92 degree weather

    TRAIN HARD

    "BIG WILLIE" J.T HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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  19. #79
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    Thumbs up

    7-21-08 AUX WORKOUT

    BODY WEIGHT: 218


    FLAT BARBELL BENCH PRESS
    135 x 10
    185 x 10
    225 x 10
    315 5 x 5(1 minute rest)

    DIPS

    1 x 25

    PULL UPS

    1 x 10

    SEATED TRICEP PRESS
    165 x 10
    205 x 10
    245 x 10
    285 x 10

    SEATED DUMBBELL PREACHER
    50 x 10

    CHEST SUPPORT

    2 sets

    SEATED HAMMER STRENGTH FRONT PRESS

    200 x 10

    TREAD MILL
    20 minutes

    SIT UPS

    1 x 25

    BACK EXTENSION

    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.

    TRAIN HARD

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    7-25-08 WORKOUT

    BODY WEIGHT: 218


    FLAT BARBELL BENCH PRESS
    Bar x 20
    135 2 x 10
    185 x 10
    295 5 x 5(1 minute rest)

    PAUSE DUMBBELL BENCH PRESS
    70 x 10
    90 x 8
    110 x 6
    130 x 4

    SEATED TRICEP PRESS
    225 x 10
    245 x 8
    265 x 6
    285 x 4
    CHEST SUPPORT ROW
    4 sets

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.youtube.com/user/NASAKYCHAIRMAN
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    7-28-08 WORKOUT

    BODY WEIGHT: 218


    FLAT BARBELL BENCH PRESS
    Bar 2 x 20
    135 x 10
    185 x 10
    225 x 10
    315 5 x 5(1 minute rest)

    PULL UP
    1 x 15

    STANDING E-Z BICEP CURL
    120 x 1
    140 x 1
    160 x 1
    180 x 1
    190 x 1

    TREAD MILL
    20 minutes

    SIT UPS
    1 x 25

    AB COASTER

    1 x 25

    BACK EXTENSION
    1 x 10

    Finally, I get to go heavy this Friday! I'm looking forward to doing reverse band bench press

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
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    8-1-08 REVERSE BAND BENCH PRESS

    BODY WEIGHT: 218

    REVERSE BAND BENCH PRESS

    405 x 6
    495 x 3
    545 x 1
    565 x 1
    585 x 1
    605 x 1

    3-BOARD REVERSE BAND BENCH PRESS

    655 x 1(PR)
    675 x 1(PR)

    CHEST SUPPORT ROW
    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.

    655 POUND 3-BOARD REVERSE BAND BENCH PRESS


    TRAIN HARD

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    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?
    1493 total in 105 class

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  24. #84
    Registered User trapmanjoe's Avatar
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    very strong. awesome log bro subscribed.
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    BODY WEIGHT: 218

    FLAT BARBELL BENCH PRESS
    135 2 x 10
    185 x 10
    205 x 10
    225 x 10

    SEATED PEC FLY
    125 x 12
    145 x 12
    165 x 12

    SEATED TRICEP PRESS

    165 x 10
    205 x 10
    245 x 10
    285 x 10

    SEATED FRONT PRESS
    100 x 15
    200 x 10

    E-Z PREACHER CURL
    110 x 6

    PULL UPS
    1 x 10

    SLED DRAGGING
    4(45lb plates) x 70 yards
    4(45lb plates) x 70 yards
    4(45lb plates) x 70 yards

    SIT UPS
    1 x 20

    BACK EXTENSION
    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.

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
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    Thumbs up

    Originally Posted by trapmanjoe View Post
    very strong. awesome log bro subscribed.
    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,

    "BIG WILLIE" J.T. HALL
    http://www.adrenalinegear.com/athletes/jthall.htm
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    Originally Posted by Musclekid92 View Post
    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?
    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.

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.adrenalinegear.com/athletes/jthall.htm
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  28. #88
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    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.
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  29. #89
    Registered User Musclekid92's Avatar
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    Originally Posted by NASAKYCHAIRMAN View Post
    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.

    TRAIN HARD

    "BIG WILLIE" J.T. HALL
    http://www.adrenalinegear.com/athletes/jthall.htm

    Thanks for the help, I'll have to make some adjustments.
    1493 total in 105 class

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    Originally Posted by Musclekid92 View Post
    Thanks for the help, I'll have to make some adjustments.
    If you need anymore help, just drop me a pm any time!

    Good luck with your training and competition!

    TRAIN HARD

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