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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Thread: "big Willie" J.t. Hall Journal!
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06-25-2008, 05:42 AM #61
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06-30-2008, 06:50 AM #62
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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06-30-2008, 11:28 AM #63
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07-01-2008, 06:29 AM #64
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07-01-2008, 06:29 AM #65
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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07-05-2008, 05:24 AM #66
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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07-07-2008, 05:47 AM #67
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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07-08-2008, 05:42 AM #68
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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07-08-2008, 06:26 AM #69
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07-08-2008, 11:02 PM #70
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07-14-2008, 05:35 AM #71
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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07-15-2008, 06:26 AM #72
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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07-15-2008, 02:04 PM #73
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07-15-2008, 09:12 PM #74
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07-19-2008, 04:11 AM #75
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07-19-2008, 04:12 AM #76
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07-19-2008, 04:13 AM #77
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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07-21-2008, 05:52 AM #78
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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07-23-2008, 06:26 AM #79
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
"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
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07-28-2008, 06:45 AM #80
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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07-29-2008, 07:14 AM #81
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
http://www.youtube.com/user/NASAKYCHAIRMAN
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08-02-2008, 04:02 AM #82
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
"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN
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08-04-2008, 08:43 AM #83
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
Lift.Eat.Poop. :
http://forum.bodybuilding.com/showthread.php?t=160515911
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08-04-2008, 10:27 AM #84
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08-05-2008, 09:40 AM #85
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
http://www.youtube.com/user/NASAKYCHAIRMAN
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08-07-2008, 06:16 AM #86
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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08-07-2008, 06:22 AM #87
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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08-07-2008, 06:26 AM #88
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08-07-2008, 07:12 AM #89
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08-08-2008, 05:11 AM #90
If you need anymore help, just drop me a pm any time!
Good luck with your training and competition!
TRAIN HARD
"BIG WILLIE" J.T. HALL
http://www.adrenalinegear.com/athletes/jthall.htm
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