T Nation

'Big Willie' J.T. Hall & It's Prime Time

[b]5-25-09 WORKOUT(PR)

BODY WEIGHT: 218

STANDING E-Z BICEP CURL[/b]
Bar x 21
110 x 1
140 x 1
160 x 1
180 x 1
200 x 1
220 x 1(PR)

LYING DUMBBELL TRICEP EXTENSION

40 x 12
50 x 10
60 x 8
70 x 6

STANDING SHOULDER ROTATION

3 x 10

STANDING DUMBBELL FRONT RAISES

3 x 10

STANDING DUMBBELL LATERAL RAISES

3 x 10

REVERSE PECK DECK REAR DELTOID
100 x 10
110 x 10
120 x 10

5-25-09 MEAL PLAN
1st meal
Protein shake + creatine with milk
2nd meal
Pancakes, over easy eggs, turkey sausage and SuperCissus RX + Prime
3rd meal
Protein shake + creatine with milk
4th meal
Proteins shake + creatine with H20
5th meal
6 Boiled eggs
6th meal
Mini chicken breast sandwich
7th meal
Mini chicken breast sandwich
8th meal
Protein shake with milk

I smell a big curl at the July 19 NASA WV Open Championship!
[b]
TRAIN HARD

“BIG WILLIE” J.T. HALL[/b]

[quote]goochadamg wrote:
NASAKYCHAIRMAN wrote:
Ruggerlife wrote:
NASAKYCHAIRMAN wrote:
I wrote a great article about getting sponsors for BMF Sports( one of my sponsors). I will gladly post the link if anybody is interested??

Please do so, that could be interesting.

www.bmfsports.com/37.html

Hah. #5 and #6 under “Now, just for fun, you are doing a great job promoting your sponsors if (lol):” are quite funny.

On another note, I’m curious. How come you don’t compete in 3 lift (squat, bench & deadlift) meets? Injury? Simply do not care for the other lifts? Have you ever, or will you ever, compete in a 3 lift meet? I’ve always wondered why some people choose to specialize. I know some of the other big bench specialists still squat quite heavy (Uh, ok, I know Gene rychlak does.)[/quote]

Right before I started competing, I was training consistent for all 3-lifts. I was so much better at bench press and arm training than deadlifts or squat. So, I made a decision to compete only in bench press and curl competitions. Also, specializing allowed me to compete more and recuperate a lot faster.

Another reason is that I don’t have a lot of time to spend in the gym. I’m busy with work, family, church, clients,etc. It doesn’t take that much time to get ready for a bp or curl competition. This works best for my schedule. Another reason is that squatting hurts my knees. So, I refuse to use maximum heavy weight for squat training.

I might compete in the deadlifts because it really doesn’t hurt my knees like squatting does. I just have to get a better technique to maximize leverage.

[b]5-29-09 WORKOUT

BODY WEIGHT: 218

FLAT BARBELL BENCH PRESS[/b]
Bar x 10
135 x 8
225 x 6
315 x 3
405 x 3
425 x 3
445 x 3

SEATED TRICEP PRESS

285 4 x 10

BENT OVER DUMBBELL ROWS
100 x 8
110 x 6
120 x 5
140 x 3

5-29-09 MEAL PLAN

1st meal
Protein shake + creatine with milk
2nd meal
Oatmeal, raisins and green tea + Super Cissus RX & Prime
3rd meal
Baked chicken breast with rice and veggies + Prime
4th meal
Baked chicken breast and rice + Prime
5th meal
Raisins and apple sauce
6th meal
Protein shake with H20
7th meal
Protein shake with H20 and creatine
8th meal
Two mini cheese burgers & 1 serving of apple pie
9th meal
Protein shake with milk

5-29-09 FLAT BARBELL BENCH PRESS: 425lb x 3
http://photos-b.ak.fbcdn.net/hphotos-ak-snc1/hs092.snc1/4668_1157518294772_1132188636_458537_6833283_n.jpg
[b]
TRAIN HARD

“BIG WILLIE” J.T. HALL
www.inzernet.com[/b]

Solid training Willie, glad you started a log.

[b]5-30-09 WORKOUT

BODY WEIGHT: 218

SQUAT[/b]
Bar x 6
135 x 1
185 x 1
225 x 1
275 x 1
295 x 1

STANDING SHOULDER ROTATION
3 x 10

STANDING LATERAL RAISES
3 x 10

STANDING FRONT RAISES
3 x 10

SEATED REVERSE PECK DECK REAR DELTOID

100 x 10
110 x 10
120 x 10

STANDING BICEP E-Z CURL

125 x 21’s( 3 different angels)

TREADMILL

20 mins

SIT UPS

1 x 30

BACK EXTENSION
1 x 15

5-30-09 MEAL PLAN
1st meal
Protein shake and creatine with milk
2nd meal
Banana and a protein bar
3rd meal
8 boiled eggs and green tea + SuperCissus RX
4th meal
BBQ hotdog
5th meal
Protein shake and creatine with H20
6th meal
Protein shake and creatine with H20
7th meal
Chicken breast
8th meal
cereal
9th meal
Protein shake with milk
[b]
TRAIN HARD

“BIG WILLIE” J.T. HALL
[/b]

[quote]Rape Weight wrote:
Solid training Willie, glad you started a log.[/quote]

My training log is a little different than other logs. I like to include meal plan, supplements, meet pictures, meet videos, upcoming meets,etc.

Thanks a lot

Great write up about the NASA Pro Powersports on page 32 & 110. A total of 8 pictures.

http://wvuspf.com/powerl1.jpg

http://photos-d.ak.fbcdn.net/photos-ak-snc1/v4668/186/17/1132188636/n1132188636_461603_627138.jpg

http://photos-e.ak.fbcdn.net/photos-ak-snc1/v4668/186/17/1132188636/n1132188636_461604_2218102.jpg

http://photos-f.ak.fbcdn.net/photos-ak-snc1/v4668/186/17/1132188636/n1132188636_461605_7148377.jpg

Thank you Powerlifting USA!!
[b]
TRAIN HARD

“BIG WILLIE” J.T. HALL[/b]

this is a fucking great log man keep it up!

people are bitching about a guy like you on a so called “hardcore” site.

you are getting PAID cash money to do the thing you love. do people not realise that every article here advertises for a supplement company and the sole intention of the owners of this site is to make money from their supplements? and theres nothing wrong with that either lol.

you are as strong as a fucking bull as well.

j.t. hall

kicking ass? yes
taking names? yes

some of the bitches calling you out are established members of the magic super hardcorez t-cell as well. what a joke.

KEEP IT UP MAN!

[quote]stringer wrote:
this is a fucking great log man keep it up!

people are bitching about a guy like you on a so called “hardcore” site.

you are getting PAID cash money to do the thing you love. do people not realise that every article here advertises for a supplement company and the sole intention of the owners of this site is to make money from their supplements? and theres nothing wrong with that either lol.

you are as strong as a fucking bull as well.

j.t. hall

kicking ass? yes
taking names? yes

some of the bitches calling you out are established members of the magic super hardcorez t-cell as well. what a joke.

KEEP IT UP MAN! [/quote]

Bitching about bitching? :wink:

[quote]BlackLabel wrote:
stringer wrote:

Bitching about bitching? ;)[/quote]

are you bitching about me bitching about bitching ya bitch?

[b]6-1-09 WORKOUT

BODY WEIGHT: 218

STANDING E-Z BICEP CURL[/b]
Bar x 21
110 x 3
140 x 3
160 x 3
180 x 3

LYING DUMBBELL TRICEP EXTENSION

40 x 10
60 x 7
80 x 3

CHEST SUPPORT ROW
4 sets

STANDING DUMBBELL LATERAL RAISES

3 x 10

STANDING DUMBBELL SHOULDER ROTATION

3 x 10

TREADMILL
30 minutes

BACK EXTENSION

1 x 110

AB COASTER
1 x 20

6-1-09 MEAL PLAN
1st meal
Protein shake, creatine and milk
2nd meal
Oatmeal, banana, green tea + SuperCissus RX & Prime
3rd meal
Chicken, pasta, broccoli + Prime
4th meal
Baked chicken breast + Prime
5th meal
Baked chicken breast, apple sauce, green tea
6th meal
Protein shake with milk and creatine
7th meal
Protein shake with H20 & creatine
8th meal
Grilled salmon, rice and veggies
9th meal
Protein shake with milk
[b]
TRAIN HARD

“BIG WILLIE” J.T. HALL [/b]

[b]6-5-09 WORKOUT

BODY WEIGHT: 218

3-BOARD PRESS[/b]
Bar 2 x 10
135 x 10
225 x 8
315 x 6
405 x 1
455 x 1
495 x 1

WEIGHTED PUSH UPS

2(45lb) plates x 10
4(45lb) plates x 8
6(45lb) plates x 5
8(45lb) plates x 2

CHEST SUPPORT ROW

4 sets

6-5-09 MEAL PLAN

1st meal
Protein shake, creatine with milk
2nd meal
Oatmeal, banana, green tea and SuperCissus RX + Prime
3rd meal
Yogurt and a banana
4th meal
Potluck

  • I ate a lot of variety of different chicken
    5th meal
    Chicken, pasta and broccoli + Prime
    6th meal
    Protein shake, creatine with H20
    7th meal
    Baked chicken breast

6-5-09 WORKOUT: 3-BOARD PRESS WITH 495LBS
http://photos-e.ak.fbcdn.net/hphotos-ak-snc1/hs081.snc1/4548_1159745070440_1132188636_465148_21465_n.jpg

[b]TRAIN HARD

“BIG WILLIE” J.T. HALL
[/b]

[b]6-6-09 WORKOUT

BODY WEIGHT: 218

SQUAT[/b]
Bar x 6
135 x 1
185 x 1
225 x 1
275 x 1
295 x 1
315 x 1

STANDING E-Z BICEP CURL
120 x 21’s(3 different angles)

TWO-HANDED KETTLEBELL SWING
35 x 15
53 x 12
70.5 x 10

STANDING DUMBBELL SHOULDER ROTATION
3 x 10

STANDING DUMBBELL SHRUGS
100 x 20

TREADMILL
30 minutes(3.7 mph)

SIT UPS
1 x 30

BACK EXTENSION
1 x 10

6-6-09 MEAL PLAN
1st meal
Protein shake, creatine, banana with H20
2nd meal
8 boiled eggs and SuperCissus RX
3rd meal
Ziti with spaghetti sauce and meal
4th meal
Protein shake, creatine with H20
5th meal
Roasted chicken tenderloins with redskin potatoes & veggies in chardonnay wine sauce
6th meal
Chicken pizza
[b]
TRAIN HARD

“BIG WILLIE” J.T. HALL[/b]

[b]6-8-09 WORKOUT

BODY WEIGHT: 218

STANDING E-Z BICEP CURL[/b]
Bar x 12
120 x 1
140 x 1
160 x 1
180 x 1
190 x 1
200 x 1
210 x 1

LYING DUMBBELL TRICEP EXTENSION
50 x 10
70 x 7
90 x 3

TWO HANDED KETTLEBELL SWING
53 x 12
70.5 x 10

TREADMILL

30 minutes(3.6 mph)

STANDING DUMBBELL SHOULDER ROTATION
3 x 10

STANDING DUMBBELL FRONT RAISE
1 x 10

STANDING DUMBBELL LATERAL RAISE

1 x 10

6-8-09 MEAL PLAN

1st meal
Oatmeal, 2 boiled eggs, green tea & SuperCissus RX + Prime
2nd meal
Pulled BBQ Chicken and beans
3rd meal
Baked chicken breast and green tea.
4th meal
Protein shake + creatine with H20
5th meal
Grilled Salmon, rice & veggies
6th meal
Protein shake with milk

I’m looking to the July 19 curl competition in WV!

[b]TRAIN HARD

“BIG WILLIE” J.T. HALL [/b]

You’ve got some guns on you man. That’s a beastly curl (but you know that).

[b]6-12-09 WORKOUT

BODY WEIGHT: 218

DECLINE BENCH PRESS WITH THE FOOTBALL BAR[/b]
Bar(90lb) x 10
180 x 10
230 x 8
270 x 6
320 x 3
360 x 3
410 x 3

BENT OVER V-BAR ROW
1(45lb) plate x 10
2(45lb) plate x 8
3(45lb) plate x 6
4(45lb) plate x 4
5(45lb) plate x 3
6(45lb) plate x 1

SEATED OVERHEAD TRICEP EXTENSION

250 5 x 10

6-12-09 MEAL PLAN
1st meal
Protein shake with milk + creatine
2nd meal
Oatmeal, 3 boiled eggs, green tea and SuperCissus RX + Prime
3rd meal
Yogurt and raisins
4th meal
Baked pork chops and apple sauce
5th meal
Roasted chicken tenderloins with red skin potatoes and veggies in chardonnay wine sauce
6th meal
Protein shake with milk + creatine
7th meal
Protein shake with H20 + creatine
8th meal
Chicken alfredo
9th meal
Protein shake with milk

6-12-09 410lb x 3 DECLINE BENCH PRESS WITH THE FOOTBALL BAR
http://photos-a.ak.fbcdn.net/hphotos-ak-snc1/hs082.snc1/4878_1163686368970_1132188636_476896_50314_n.jpg
[b]
TRAIN HARD

“BIG WILLIE” J.T. HALL
[/b]

[b]6-13-09 WORKOUT

BODY WEIGHT: 218

SQUAT[/b]
Bar x 6
135 x 1
185 x 1
225 x 1
275 x 1
295 x 1
315 x 1

STANDING SHOULDER ROTATION
3 x 10

STANDING INTERNAL CABLE ROTATION

3 x 10

STANDING TWO HANDED KETTLEBELL SWING

35 x 15
50 x 12
70.5 x 10

STANDING EZ BICEP CURL

110 x 3
160 x 3
180 x 3
200 x 1

TREADMILL

30 mins(3.7 mph)

6-13-09 MEAL PLAN

1st meal
Protein shake with milk + creatine
2nd meal
8 boiled eggs, green tea + SuperCissus RX
3rd meal
Baked pork chops and a banana
4th meal
Protein shake with milk
5th meal
Protein shake with H20 + creatine
6th meal
Pancakes and milk
7th meal
Yogurt and a banana
8th meal
Protein shake with milk
[b]
TRAIN HARD

“BIG WILLIE” J.T. HALL[/b]

WOW!!! Another great national meet by NASA! I had so many negative strikes going against me, but I was committed to competing at this meet. I strained two of my rotator cuff muscles a few months ago. This did affect my confidence level a little and only a good 4 week training cycle too. This is the main reason I didn’t use my Inzer Rage X at this meet. So, I have gotten ART and started getting physical therapy. I have several more appointments this month and next month too. I couldn’t sleep because I was so nervous about the meet.

I woke up twice in the middle of the night. Then, my daughter woke me up at 3:40 a.m. and wanted to sleep with her parents. I just got up for good and let my daughter sleep next to my beautiful wife. I left home at 6:00 a.m. for a 3 hour drive to Columbus, OH. Warm ups went terrible!! 360lbs felt like 500, but the platform brings the best out of me. I opened up with 457, 2nd attempt 473 and 3rd attempt 485. I thought about trying 501, but decided no because I didn’t want to risk it. I weighed 218.5lbs. The video should be loaded onto my youtube site by one of my good friends this week.

The physical therapy, art and great supplements helped me to break a world and american record. Also, I was on a team call TEAM POWERHOUSE and got first place too. My next meet is July 19 and I’m competing in the curl event only. I would rate my overall bench press performance on a scale of 1-10. I would give myself a 8:) Thank you sponsors for your great support!

MONOLIFT USED AT THE NASA USA NATIONALS
http://photos-b.ak.fbcdn.net/hphotos-ak-snc1/hs106.snc1/5055_1167594506671_1132188636_489281_7467317_n.jpg


BENCH PRESS USA AT THE NASA USA NATIONALS

http://photos-c.ak.fbcdn.net/hphotos-ak-snc1/hs106.snc1/5055_1167594826679_1132188636_489282_8036328_n.jpg


TODD B. 200LB+ CURL

http://photos-e.ak.fbcdn.net/hphotos-ak-snc1/hs086.snc1/5055_1167595746702_1132188636_489284_1282979_n.jpg

DESMOND PHILLIP 805LB RAW DEADLIFT
http://photos-f.ak.fbcdn.net/hphotos-ak-snc1/hs086.snc1/5055_1167596146712_1132188636_489285_5977920_n.jpg

JIMMY K. 600LB BENCH PRESS IN AN INZER RAGE X AND A TEENAGER
http://photos-h.ak.fbcdn.net/hphotos-ak-snc1/hs086.snc1/5055_1167597306741_1132188636_489287_4006268_n.jpg


TEAM POWERHOUSE(KY) FIRST PLACE

http://photos-a.ak.fbcdn.net/hphotos-ak-snc1/hs086.snc1/5055_1167598426769_1132188636_489288_5314375_n.jpg

“BIG WILLIE” J.T. HALL BREAK WORLD & AMERICAN BENCH PRESS RECORD
http://photos-b.ak.fbcdn.net/hphotos-ak-snc1/hs106.snc1/5055_1167599866805_1132188636_489289_4216204_n.jpg

[quote]NASAKYCHAIRMAN wrote:
[b]6-5-09 WORKOUT

WEIGHTED PUSH UPS[/b]
2(45lb) plates x 10
4(45lb) plates x 8
6(45lb) plates x 5
8(45lb) plates x 2

[/quote]

You stacked 8 plates on your back? I want to see a picture of that!

Video of my 485 bp and ranked #6 in the USA by Powerlifting Watch:


http://www.powerliftingwatch.com/node/11734