"big Willie" J.t. Hall Journal!

**NASAKYCHAIRMAN** · 02-02-2008, 04:16 AM

2-1-08 WORKOUT

BODY WEIGHT: 217

REVERSE BAND BENCH PRESS(BLUE BANDS)
225 x 10
315 x 3
405 x 1
495 x 1
545 x 1
585 x 1
625 x 1(P.R.)
635 x 1(P.R.)
405 x 15

CHEST SUPPORT ROW
4 sets, pyramid the reps

Felt great to hit a 30 pound P.R. Also, I video taped the workout too.

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.myspace.com/bigwillie12345
http://www.youtube.com/profile?user=NASAKYCHAIRMAN

**Andrew Smith** · 02-02-2008, 10:29 AM

Nice work! Your vids are also always inspiring! Stay strong!

-Andrew

**crackyflipside** · 02-02-2008, 10:30 AM

This journal is going to be good! Intense numbers in the first post

**Shrug_Abuse** · 02-02-2008, 10:31 AM

strong benching i seen some of youre videos before i lifted today good stuff very impressive!

**NASAKYCHAIRMAN** · 02-05-2008, 06:23 AM

Originally Posted by Andrew Smith

Nice work! Your vids are also always inspiring! Stay strong!

-Andrew

I got another great video that will be loaded sometime this month.

I did 405 x 15 & 635 reverse band bench press

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.myspace.com/bigwillie12345
http://www.youtube.com/profile?user=NASAKYCHAIRMAN

**Code_B** · 02-05-2008, 07:40 PM

really excited to see this. Glad you have a log. Subbed.

**NASAKYCHAIRMAN** · 02-06-2008, 10:02 AM

Originally Posted by crackyflipside

This journal is going to be good! Intense numbers in the first post

Thanks a lot,

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.myspace.com/bigwillie12345
http://www.youtube.com/profile?user=NASAKYCHAIRMAN

**NASAKYCHAIRMAN** · 02-09-2008, 04:03 AM

BODY WEIGHT: 215

PAUSE FLOOR PRESS
bar x 15
135 x 12
185 x 10
225 x 8
275 x 6
315 x 1
405 x 1
425 x 1

PAUSE DUMBBELL INCLINE PRESS
50 x 10
70 x 8
90 x 6
100 x 6

SEATED OVERHEAD CABLE TRICEP EXTENSION
220 4 x 10

PULL-UPS
4 x 5

TRAIN HARD

BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN

**NASAKYCHAIRMAN** · 02-13-2008, 11:27 AM

Originally Posted by Shrug_Abuse

strong benching i seen some of youre videos before i lifted today good stuff very impressive!

Thanks a lot,

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.myspace.com/bigwillie12345
http://www.youtube.com/profile?user=NASAKYCHAIRMAN

**NASAKYCHAIRMAN** · 02-16-2008, 04:21 AM

2-15-08 WORKOUT

BODY WEIGHT: 217

FLAT BARBELL BENCH PRESS
bar x 20
135 x 12
225 x 3
315 x 1
405 2 sets x 5
405 2 sets x 3

PAUSE DUMBBELL BENCH PRESS
60 x 10
85 x 8
100 x 6
120 x 4

STANDING CABLE TRICEP PULLDOWN
195 4 sets x 10

PULL-UPS
4 sets x 5

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/profile?user=NASAKYCHAIRMAN

**Code_B** · 02-17-2008, 11:19 AM

Originally Posted by NASAKYCHAIRMAN

2-15-08 WORKOUT

BODY WEIGHT: 217

FLAT BARBELL BENCH PRESS
bar x 20
135 x 12
225 x 3
315 x 1
405 2 sets x 5
405 2 sets x 3

PAUSE DUMBBELL BENCH PRESS
60 x 10
85 x 8
100 x 6
120 x 4

STANDING CABLE TRICEP PULLDOWN
195 4 sets x 10

PULL-UPS
4 sets x 5

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/profile?user=NASAKYCHAIRMAN

wow 120lb PAUSED dumbell press is insane after doing all that flat bench work. simply amazing

**NASAKYCHAIRMAN** · 02-18-2008, 11:32 AM

635 REVERSE BAND BENCH PRESS
http://www.youtube.com/watch?v=Q9Io_xRBNGQ

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.myspace.com/bigwillie12345
http://www.youtube.com/profile?user=NASAKYCHAIRMAN

**NASAKYCHAIRMAN** · 02-22-2008, 08:25 AM

2-21-08 WORKOUT

BODY WEIGHT: 217

PAUSE INCLINE BENCH PRESS WITH THE FOOTBALL BAR
bar x 10
180 x 8
270 x 6
320 x 3

PAUSE DECLINE BENCH PRESS WITH THE FOOTBALL BAR
180 x 10
270 x 6
320 x 3
360 x 3
410 x 1
360 x 3
320 x 6
270 x 8
180 x 10

SKULL CRUSHERS
110 4 sets x 10

CHEST SUPPORT ROW
4 sets & pyramid the reps

Each week, I'll be cutting back the volume because I'm 3-weeks out from the NASA PRO POWERSPORTS CHAMPIONSHIP in OKC.

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.myspace.com/bigwillie12345
http://www.youtube.com/profile?user=NASAKYCHAIRMAN

**Andrew Smith** · 02-22-2008, 09:59 AM

Originally Posted by NASAKYCHAIRMAN

635 REVERSE BAND BENCH PRESS
http://www.youtube.com/watch?v=Q9Io_xRBNGQ

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.myspace.com/bigwillie12345
http://www.youtube.com/profile?user=NASAKYCHAIRMAN

Wow, J.T. that was an awesome reverse band bench right there, holy cow!

You are looking to hit something huge in your next meet!

**NASAKYCHAIRMAN** · 02-25-2008, 10:48 AM

Originally Posted by Andrew Smith

Wow, J.T. that was an awesome reverse band bench right there, holy cow!

You are looking to hit something huge in your next meet!

Definitely, I hope so!!

Thanks a lot,

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/profile?user=NASAKYCHAIRMAN

**BULL RUSH 42** · 02-25-2008, 05:33 PM

What are you looking to hit?

**NASAKYCHAIRMAN** · 03-03-2008, 05:06 AM

Originally Posted by BULL RUSH 42

What are you looking to hit?

My goal is to bench press 585-605 in 2008.

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN

**NASAKYCHAIRMAN** · 03-03-2008, 05:09 AM

2-29-08 WORKOUT

BODY WEIGHT 215

PAUSE 3-BOARD PRESS
135 x 1
225 x 1
315 x 1
405 x 1
425 x 1
455 x 1
475 x 1
495 x 1

SEATED OVERHEAD CABLE TRICEP EXTENSION
250 4 x 10

PULL-UPS
4 x 5

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN

**BULL RUSH 42** · 03-03-2008, 11:53 AM

Originally Posted by NASAKYCHAIRMAN

My goal is to bench press 585-605 in 2008.

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN

Damn your strong

**NASAKYCHAIRMAN** · 03-09-2008, 09:55 AM

BODY WEIGHT: 215

PAUSE FLOOR PRESS
Bar x 3
136 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3

CHEST SUPPORT ROW
4 sets

Last Max Effort Workout before the BIG PRO SHOW.

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN

**Code_B** · 03-09-2008, 09:57 AM

Originally Posted by NASAKYCHAIRMAN

BODY WEIGHT: 215

PAUSE FLOOR PRESS
Bar x 3
136 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3

CHEST SUPPORT ROW
4 sets

Last Max Effort Workout before the BIG PRO SHOW.

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN

That sir, is quite impressive. Enjoy the lighter lifting a bit before the show. Good luck, although you won't need it. Hard work is way better than luck =)

**NASAKYCHAIRMAN** · 03-22-2008, 04:33 AM

3-21-08 WORKOUT

BODY WEIGHT: 217

PAUSE FLOOR PRESS
Bar x 10
135 x 10
185 x 6
225 x 4
275 x 1
315 x 1
405 x 1
425 x 1

PAUSE DECLINE BENCH PRESS
135 x 10
225 x 6
315 x 1
405 x 1

CHEST SUPPORT ROW
4 sets

TRAIN HARD

"BIG WILLIE" J.T. HALL

**NASAKYCHAIRMAN** · 03-22-2008, 04:34 AM

Originally Posted by bcoad

That sir, is quite impressive. Enjoy the lighter lifting a bit before the show. Good luck, although you won't need it. Hard work is way better than luck =)

Thanks a lot,

"BIG WILLIE" J.T. HALL

**NASAKYCHAIRMAN** · 03-29-2008, 04:16 AM

3-28-08 WORKOUT

BODY WEIGHT: 217

PAUSE REVERSE BAND BENCH PRESS
405 x 1
495 x 1
545 x 1
565 x 1
585 x 1
605 x 1
405 x 16(t-n-g)

SKULLCRUSHERS
130 4 x 8

CLOSE GRIP CABLE LAT PULLDOWN
4 sets & pyramid the reps.

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.youtube.com/user/NASAKYCHAIRMAN

**NASAKYCHAIRMAN** · 04-05-2008, 04:11 AM

4-4-08 WORKOUT

BODY WEIGHT: 217

PAUSE 3-BOARD PRESS
135 x 10
225 x 6
315 x 3
405 x 1
455 x 1
475 x 1
495 x 1(easy)

PAUSE INCLINE BENCH PRESS
135 x 10
225 x 6
275 x 1
315 x 1

SEATED OVER HEAD CABLE TRICEP EXTENSION
250 4 x 8

PULL UPS
4 x 5

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.criticalbench.com/JT-Hall-Big-Willie.htm

**NASAKYCHAIRMAN** · 04-12-2008, 03:51 AM

4-11-08 MAX EFFORT WORKOUT

BODY WEIGHT: 217

FLAT BARBELL BENCH PRESS
135 x 10
185 x 6
225 x 4
315 x 1
405 x 3
425 x 3
435 x 3
405 x 3
225 x 20

DECLINE SKULL CRUSHERS
130 4 x 6

CHEST SUPPORT ROW
4 sets & pyramid the reps

The picture below is me bench press 425 x 3.

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.criticalbench.com/JT-Hall-Big-Willie.htm

4-11-08

**Abbrevi8tor** · 04-12-2008, 07:54 AM

Great benching B. Willie !!

Good luck with that goal for 2008, that'll be an impressive amount of benching weight in the low 200 Bw. (impressive at any weight really

)

**NASAKYCHAIRMAN** · 04-21-2008, 05:28 AM

BODY WEIGHT: 215

PAUSE FLOOR PRESS
Bar x 10
135 x 1
225 x 1
315 x 1
405 x 1

REVERSE HYPER
140 x 10

STANDING E-Z BICEP CURL
21's

SEATED E-Z PREACHER CURL
110 x 10

PUSH UPS
1 x 30

PULL UPS
1 x 10

LYING DUMBBELL TRICEP EXTENSION
50 x 12

SIT UPS
1 x 20

BACK EXTENSION
1 x 10

AB COASTER
1 x 20

PLANK
30 sec.

I combined Friday & Saturday workout into one workout. I'm using lighter weight because I plan to use my shirt on 4-25-08. Also, I added a picture of me doing a floor press

TRAIN HARD

"BIG WILLIE" J.T. HALL

4-18-08 405 FLOOR PRESS PICTURE

**NASAKYCHAIRMAN** · 04-26-2008, 04:11 AM

4-25-08 SHIRT TRAINING(RAGE X)

BODY WEIGHT: 215

PAUSE 2-BOARD PRESS
135 x 1
225 x 1
315 x 1
405 x 1

INZER RAGE X
545 x(didn't touch)
565 x 1(2-board)
585 x(didn't touch)
605 x 1(2-board)

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

CHEST SUPPORT ROW
4 sets & Pyramid the reps.

I haven't had a shirt on since August 2007. I took 2 attempts with no board & 2 attempts with a board. I made one big mistake by not using my belt(furious) Definitely, it's going to take some time getting back in groove with my Inzer Rage X. I'm doing another shirt training day in 3 weeks.

4-25-08 585 ATTEMPT PICTURE

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.criticalbench.com/JT-Hall-Big-Willie.htm

**NASAKYCHAIRMAN** · 05-01-2008, 04:57 AM

BODY WEIGHT: 215

REVERSE HYPER
150 x 8
240 x 5

SEATED E-Z PREACHER CURL
120 2 x 10

PULL UPS
2 x 10

PUSH UPS
2 x 25

REVERSE PULL UPS
2 x 20

DIPS
2 x 20

SLED DRAGGING
4(45lb plates) x 100 feet

TREADMILL
20 minutes

SIT UPS
1 x 20

AB COASTER
1 x 20

BACK EXTENSION
1 x 10

PLANK
30 secs

4-30-08 SLED DRAGGING PICTURE

TRAIN HARD

"BIG WILLIE" J.T. HALL

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"big Willie" J.t. Hall Journal!

3-28-08 Workout

4-11-08 Max Effort Workout

4-18-08 Workout

4-25-08 Shirt Training(rage X)

4-30-08 Aux Workout

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