are you wearing anykind of gear in
the 463 pic?
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Thread: "big Willie" J.t. Hall Journal!
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09-10-2008, 05:09 AM #151
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09-10-2008, 05:17 AM #152
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09-10-2008, 05:31 AM #153
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09-10-2008, 05:35 AM #154
Currently, I don't know what I can bench press unequipped because I have not taken a max rep for several months. The most I have done in competition is 485 & 495 t-n-g in the gym. I did these two lifts last year.
I plan to max out unequipped right before Christmas Vacation. I hope to do 505.
TRAIN HARD
"BIG WILLIE" J.T. HALL
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09-10-2008, 05:37 AM #155
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09-10-2008, 05:54 AM #156
Time is a crucial factor that will get you to your bp goal!
Also, what has helped my unequipped bp a lot is doing a hybrid 3 x 3/WestSide Barbell/Metal Militia Routine. Since I weigh 219, I eat @ least 220 grams of protein everyday. When my protein intake is high, I do better in the gym and on the platform too.
What is your current bp unequipped max?
TRAIN HARD
"BIG WILLIE" J.T. HALL
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09-10-2008, 06:16 AM #157
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09-11-2008, 11:51 AM #158
What is your equipped(bp shirt) and unequipped bp goal?
TRAIN HARD
"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
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09-11-2008, 11:52 AM #159
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09-11-2008, 12:16 PM #160
We got the same goal!! I plan to max out unequipped in the gym on Dec 12 or 19.
I hope to shirt bench press 606 at my Nov 8 bp competition. Then, compete at a Pro meet(April, 2009) and bp 500 unequipped.
The routine that I follow has increased my unequipped and equipped lifts at the same time. I basically unequipped bp every 3rd week and alternate other max effort exercises the next week. Also, I switch up and try a different routine sometimes too.
Example 6 week Routine
1st week
Bench press 3 x 3
2nd week
Floor press
3rd week
Board press + shirt
4th week
Bench press 3 x 3
5th week
Reverse band bench press
6th week
Floor press
TRAIN HARD
"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
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09-11-2008, 12:22 PM #161
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09-11-2008, 12:32 PM #162
Variation keeps the workout fun, prevents bp plateaus and increase strength/mass.
If you plan to put a bp on alone, get an open back with velcro. The only problem with open back is that they are banned in certain federations.
TRAIN HARD
"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
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09-11-2008, 02:16 PM #163
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09-12-2008, 04:47 AM #164
I can't recall which feds allow open back, but it's probably going to be the non-tested feds & feds that allow double-ply equipment. Open back are not allowed in NASA, USAPL, AAU & ADFPF. The best answer is to call and talk to your state chairman or the President of that federation.
Comparison of Federations:
http://www.powerliftingwatch.com/compare-federations
Inzer Phenom:
http://www.inzernet.com/detail.asp?PRODUCT_ID=05_PHENOM
Inzer Denim:
http://www.inzernet.com/detail.asp?P...ID=06_SD_DENIM
TRAIN HARD
"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
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09-12-2008, 06:54 AM #165
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09-12-2008, 08:48 AM #166
A starter shirt would be the EHPHD Blast shirt, but you won't get the "big results" you desire. A better shirt would be the Phenom because it's an upgrade bp shirt and made out of better shirt material.
TRAIN HARD
"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
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09-12-2008, 09:12 AM #167
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09-15-2008, 06:39 AM #168
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09-15-2008, 06:40 AM #169
9-12-08 WORKOUT
FLAT BARBELL BENCH PRESS
Bar x 20
135 x 12
185 x 10
225 x 7
315 5 x 5(1 minute rest)
PAUSE CLOSE GRIP BENCH PRESS
135 x 10
225 x 8
275 x 6
315 x 4
365 x 2
BENT OVER BARBELL ROWS
135 x 10
185 x 8
205 x 6
225 x 6(PR!)
T-BAR ROWS
2(45lb plate) x 8
3(45lb plate) x 6
4(45lb plate) x 4(PR!)
4(45lb plate + 25lb plate) x 5(PR!)
PULL UPS
3 x 10
1 x 6
WOW!!! A great workout with PR!!!
TRAIN HARD
"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
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09-15-2008, 06:46 AM #170
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09-15-2008, 06:58 AM #171
I'm really going to attack my weakness!
Thanks a lot!!
TRAIN HARD
"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
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09-16-2008, 06:52 AM #172
9-15-08 WORKOUT
FLAT BARBELL BENCH PRESS
135 2 x 12
185 x 10
225 x 8
315 5 x 5(1 min rest)
HACK SQUAT
100 x 3
200 x 3
300 x 3
REVERSE HYPER
100 x 8
200 x 6
300 x 4
STANDING E-Z BICEP CURL
110 1
160 x 1
180 x 1
190 x 1
210(PR)
LYING DUMBBELL PULLOVER
70 x 8
90 x 6
110 x 3
PULL UPS
2 x 12
Another Personal record!! I'm excited about this Friday Max Effort Day!!
TRAIN HARD
"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMANLast edited by NASAKYCHAIRMAN; 09-16-2008 at 07:10 AM.
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09-22-2008, 05:00 AM #173
6-19-08 WORKOUT
BODY WEIGHT: 219
REVERSE BAND BENCH PRESS OFF A 3-BOARD
315 x 8
405 x 6
495 x 1
585 x 1
680 x 1(PR)
690 x X
700 x X
REVERSE BAND PULL DOWN
4 x 10
TRAIN HARD
"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
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09-22-2008, 05:07 AM #174
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09-22-2008, 06:23 AM #175
I had a lot fun on Friday!! I probably made bad attempt selection. I should have tried 700 first instead of 680. Hopefully, I get 700 next time.
Thanks a lot!!
TRAIN HARD
"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
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09-23-2008, 04:49 AM #176
9-22-08 WORKOUT
BODY WEIGHT: 219
HACK SQUAT
100 x 3
200 x 3
300 x 3
REVERSE HYPER
100 x 8
200 x 5
300 x 3
FLAT BARBELL BENCH PRESS
Bar x 20
135 2 x 12
225 x 10
315 x 3
365 x 3
405 3 x 3
STANDING E-Z BICEP CURL
Bar x 10
110 x 1
160 x 1
180 x 1
205 x 1
T-BAR ROWS
2(45lb plate) x 8
3(45lb plate) x 5
4(45lb plate) x 3
5(45lb plate) x 2(PR)
Another great workout!!
TRAIN HARD
"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
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09-23-2008, 05:05 AM #177
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09-23-2008, 05:12 AM #178
I wasn't planning to use 83.5% of my max unequipped competition bp, but I felt pretty good and went for it.
Thanks a lot!!
TRAIN HARD
"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
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09-23-2008, 05:23 AM #179
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09-23-2008, 01:08 PM #180
It feel great to hit a PR sometimes.
Thanks a lot!!
TRAIN HARD
"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
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