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"Big Willie" J.T. Hall And It's Prime Time!!

4-24-09 WORKOUT

BODY WEIGHT: 218

FLAT BARBELL BENCH PRESS
Bar x 20
135 x 12
185 x 10
225 x 6
275 x 3
295 x 3
315 x 3
365 x 3
385 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

4-24-09 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal & green tea + SuperCissus RX
3rd meal
Baked chicken breast
4th meal
Chicken, rice & veggies
5th meal
Baked chicken breast
6th meal
Protein shake with H20 + Creapure
7th meal
Protein shake with H20 + creapure
9th meal
Whopper with cheese:)
10th meal
Protein shake with milk

TRAIN HARD

"BIG WILLIE" J.T. HALL
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4-25-09

BODY WEIGHT: 218

SQUAT
Bar x 6
135 x 1
185 x 1
225 x 1
275 x 1
295 x 1

STANDING E-Z BICEP CURL
Bar x 21
110 x 3
130 x 3
160 x 3
170 x 3
180 x 3

SLED DRAGGING
5(45lb pates) x 50 yards
6(45lb pates) x 50 yards
7(45lb pates) x 50 yards


4-25-09 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal and green tea + SuperCissus RX
3rd meal
10 boiled eggs whites
4th meal
Baked chicken breast
5th meal
Protein shake with milk
6th meal
Protein shake with H20 + creapure
7th meal
Baked chicken breast
8the meal
Chicken breast patties
9th meal
Protein shake with milk

TRAIN HARD

"BIG WILLIE" J.T. HALL
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4-27-09 WORKOUT

BODY WEIGHT: 218

FLAT BARBELL BENCH PRESS
Bar x 21
135 x 10
185 x 8
225 x 6
275 x 4
315 x 3
365 x 3

SEATED OVERHEAD CABLE TRICEP EXTENSION
250 4 x 10

4-27-09 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal and green tea + SuperCissus RX
3rd meal
Baked chicken breast and a banana
4th meal
Creamy chicken pasta
5th meal
Baked chicken breast and a banana
6th meal
Protein shake with milk
7th meal
Protein shake with H20 + creapure
8th meal
Chicken sandwich
9th meal
Protein shake with milk

TRAIN HARD

"BIG WILLIE" J.T. HALL
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4-29-09 WORKOUT

BODY WEIGHT: 218

STANDING E-Z BICEP CURL
Bar x 21
110 x 3
135 x 3
160 x 3
170 x 3
180 x 3

SINGLE ARM DUMBBELL ROW
100 x 6
130 x 3
150 x 2

TREADMILL
15 min
*3.6 mph

STANDING DUMBBELL SHOULDER ROTATION
3 x 20

DUMBBELL PREACHER CURL
40 x 5
50 x 5
60 x 5
70 x 3

4-29-09 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal & green tea
3rd meal
Pull chicken sandwich & baked beans
4th meal
Chicken, rice & veggies + SuperCissus RX
5th meal
Protein shake with milk
6th meal
Protein shake with H20 + creapure
7th meal
Whopper with cheese:)
8th meal
Protein shake with milk

TRAIN HARD

"BIG WILLIE" J.T. HALL
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5-4-09 WORKOUT

BODY WEIGHT: 218

FLAT BARBELL BENCH PRESS
Bar x 21
135 x 10
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3

STANDING E-Z BICEP CURL
Bar x 21
110 x 3
140 x 3
160 x 3
170 x 3
180 x 3

SEATED CABLE OVERHEAD TRICEP EXTENSION
250 5 x 10

5-4-09 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal, green tea + SuperCissus RX
3rd meal
Baked chicken breast & raisins
4th meal
Chicken, rice & veggies
5th meal
Protein shake with milk + oatmeal
6th meal
Protein shake with H20 + creatine
7th meal
Lasagna & ziti with meat sauce
8th meal
Protein shake with milk

TRAIN HARD

"BIG WILLIE" J.T. HALL
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5-11-09 WORKOUT

BODY WEIGHT: 217

FLAT BARBELL BENCH PRESS
Bar x 20
135 x 10
185 x 8
225 x 6
275 x 3
315 x 3
365 x 3
385 x 3
405 x 3

SLED DRAGGING
2(45lb plates) x 50 yards
3(45lb plates) x 50 yards
4(45lb plates) x 50 yards
5(45lb plates) x 50 yards
6(45lb plates) x 50 yards

5-11-09 MEAL PLAN
1st meal
Protein shake with milk + Oatmeal
2nd meal
Tuna fish & green tea
3rd meal
Baked chicken breast
4th meal
Baked chicken breast
5th meal
Protein shake with milk + Oatmeal
6th meal
Protein shake with H20
7th meal
Jr. Bacon Cheeseburger & Ice cream:)

After 6 straight hours of loading at the May 9 NASA Ky State Championship, I treated myself with some ice cream.

TRAIN HARD

"BIG WILLIE" J.T. HALL
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5-15-09 WORKOUT

BODY WEIGHT: 218

REVERSE BAND BENCH PRESS
335 x 10
425 x 6
515 x 1
565 x 1
585 x 1
605 x 1

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

5-15-09 WORKOUT
1st meal
Protein shake with milk
2nd meal
Oatmeal, green tea, banana + SuperCissus RX
3rd meal
Chicken rice, veggie & banana
4th meal
Chicken breast
5th meal
Chicken breast
6th meal
Protein shake with milk
7th meal
Protein shake + creatine with H20
8th meal
Meat Pizza
9th meal
Protein shake with milk

5-15-09 BENT OVER V-BAR ROWS WITH 6(45lb) PLATES
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5-16-09 WORKOUT

BODY WEIGHT: 218

SQUAT
Bar x 6
135 x 1
185 x 1
225 x 1
275 x 1
295 x 1

STANDING EZ BICEP CURL
Bar x 21
110 x 1
140 x 1
160 x 1
180 x 1
200 x 1

STANDING SHOULDER ROTATION
3 x 10

STANDING INTERNAL SHOULDER ROTATION
3 x 10

REVERSE PECK DECK REAR DELTOIDS
90 3 x 10

VIPER ROPE CLIMBER
1 minute x 118 feet

TREADMILL
25 min
*3.5 mph

5-16-09 MEAL PLAN
1st meal
Protein shake and creatine with milk
2nd meal
Oatmeal, banana & SuperCissus RX
3rd meal
10 boiled eggs & green tea
4th meal
Chicken breast with rice, veggie with sesame sauce
5th meal
Protein shake with milk
6th meal
Protein shake with H20 + creatine
7th meal
Subway Oven roasted Chicken breast sandwich
8th meal
Protein shake with milk

5-16-09 200lb STANDING EZ BICEP CURL
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TRAIN HARD

"BIG WILLIE" J.T. HALL
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5-18-09 WORKOUT

BODY WEIGHT: 218

LYING DUMBBELL TRICEP EXTENSION
40 x 10
50 x 8
60 x 6
70 x 4

SEATED TRICEP PRESS
285 4 x 8

BENT OVER DUMBBELL ROW
100 x 8
130 x 4
150 x 2

SEATED DUMBBELL PREACHER CURL
40 x 8
60 x 5
80 x 2

STANDING DUMBBELL SHOULDER ROTATION
3 x 12

SEATED VIPER ROPE CLIMBER
1 minute x 133 feet

TREADMILL
20 minutes
*3.5 mph

SIT UPS
1 x 20

5-18-09 MEAL PLAN
1st meal
Protein shake + creatine with milk
2nd meal
Oatmeal, green tea + SuperCissus RX & Prime
3rd meal
Oven roasted chicken breast, alfredo and lasagna + Prime
4th meal
Baked chicken breast and yogurt + Prime
5th meal
Protein shake with H20
6th meal
Protein shake + creatine with H20
7th meal
Grilled salmon, rice & veggies
 

5-22-09 WORKOUT

BODY WEIGHT: 218

PAUSE FLOOR PRESS
Bar x 12
135 x 10
185 x 8
225 x 6
315 x 3
405 3 x 3

SEATED OVERHEAD CABLE TRICEP EXTENSION
250 5 x 10

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 2
6(45lb) plate x 1

5-22-09 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal, banana, green tea + Prime & SuperCissus RX
3rd meal
Chicken, pasta, broccoli + Prime
4th meal
Baked chicken breast and a banana
5th meal
Baked chicken breast and a banana + Prime
6th meal
Protein shake with milk
7th meal
Protein shake with H20 + creatine
8th meal
Meat pizza
9th meal
Protein shake with milk

5-22-09 WORKOUT: 405 x 3 PAUSE FLOOR PRESS
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5-23-09 WORKOUT

BODY WEIGHT: 218

SQUAT
Bar x 6
135 x 1
185 x 1
225 x 1
275 x 1
295 x 1

STANDING SHOULDER ROTATION
3 x 12

STANDING DUMBBELL SIDE LATERALS
3 x 10

STANDING DUMBBELL FRONT RAISES
3 x 10

REVERSE PECK DECK REAR DELTOID
80 x 10
90 x 10
100 x 10

STANDING E-Z BICEP CURL
125 x 21's(3 different angles)

TREADMILL
*3.5 mph
25 minutes

5-23-09 MEAL PLAN
1st meal
Protein shake with milk + creatine
2nd meal
Oatmeal + SuperCissus RX
3rd meal
8 boiled eggs & green tea
4th meal
Meat pizza
5th meal
Protein shake with H20 + creatine
6th meal
Chicken alfredo
7th meal
Protein shake with milk
 
5-25-09 WORKOUT(PR)

BODY WEIGHT: 218

STANDING E-Z BICEP CURL
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!
 
5-29-09 WORKOUT

BODY WEIGHT: 218

FLAT BARBELL BENCH PRESS
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
 
5-30-09 WORKOUT

BODY WEIGHT: 218

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

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Thank you Powerlifting USA!!

TRAIN HARD

"BIG WILLIE" J.T. HALL
 
6-1-09 WORKOUT

BODY WEIGHT: 218

STANDING E-Z BICEP CURL
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
 
Wow, your diet is awesome for putting on size and strength, if I only could afford it lol, best of wishes on your lifts, and prime truely delivers in the strength department.
 
andrew732 said:
Wow, your diet is awesome for putting on size and strength, if I only could afford it lol, best of wishes on your lifts, and prime truely delivers in the strength department.
Click to expand...

Yea he is very dedicated in the kitchen.

And I liked PRIME when I tried it. It's pretty expensive though. If I had more money I'd probably take it all the time.


But yea, Willy, I hope you will answer my question, I'm genuinely interested in why you don't train in your shirt very much. Thanks.
 
6-5-09 WORKOUT

BODY WEIGHT: 218

3-BOARD PRESS
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
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Jmaths said:
Yea he is very dedicated in the kitchen.

And I liked PRIME when I tried it. It's pretty expensive though. If I had more money I'd probably take it all the time.


But yea, Willy, I hope you will answer my question, I'm genuinely interested in why you don't train in your shirt very much. Thanks.
Click to expand...

I truly believe good nutrition helps with strength, size and recovery. Definitely, Prime has made a difference for me on the bp platform.

I'm always focus on increasing my unequipped strength first. So, this is part of the reason I don't use my shirt so much. My next equipped shirt meet will be the Sept 13 USAPL Bp Nationals. I'll start using my shirt probably in July.
 
andrew732 said:
Wow, your diet is awesome for putting on size and strength, if I only could afford it lol, best of wishes on your lifts, and prime truely delivers in the strength department.
Click to expand...

I know I have to sacrifice for the greater good. So, I spend the money and plan out my meals best to my ability. It is worth it to have good nutrition program. I believe that if you put majority good quality food in your body, it will lead to major results. I compete on an average of 5 times per year. So, I have to be on top of the game to get any legal advantage over my competitors.

Thanks a lot!
 
NASAKYCHAIR said:
I know I have to sacrifice for the greater good. So, I spend the money and plan out my meals best to my ability. It is worth it to have good nutrition program. I believe that if you put majority good quality food in your body, it will lead to major results. I compete on an average of 5 times per year. So, I have to be on top of the game to get any legal advantage over my competitors.

Thanks a lot!
Click to expand...

I agree, I can not afford to buy too much since I eat organic and natural foods, chicken is expensive LOL, so I try to budget, what type of whey do you use, because I see you take in quite a good amount of whey a day.
 
NASAKYCHAIR said:
I truly believe good nutrition helps with strength, size and recovery. Definitely, Prime has made a difference for me on the bp platform.

I'm always focus on increasing my unequipped strength first. So, this is part of the reason I don't use my shirt so much. My next equipped shirt meet will be the Sept 13 USAPL Bp Nationals. I'll start using my shirt probably in July.
Click to expand...

Well, given your lackluster shirted performance, wouldn't it make sense to train in your shirt more often?
 
6-6-09 WORKOUT

BODY WEIGHT: 218

SQUAT
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
 
andrew732 said:
I agree, I can not afford to buy too much since I eat organic and natural foods, chicken is expensive LOL, so I try to budget, what type of whey do you use, because I see you take in quite a good amount of whey a day.
Click to expand...

I use my sponsored protein powder:
Quest Nutrition
BMF Nutrition

Whey isolates and concentrate.

TRAIN HARD

"BIG WILLIE" J.T. HALL
 
Jmaths said:
Well, given your lackluster shirted performance, wouldn't it make sense to train in your shirt more often?
Click to expand...


Jmaths said:
Well, given your lackluster shirted performance, wouldn't it make sense to train in your shirt more often?
Click to expand...


WOW!! So, if a lackluster shirt performance yields: sponsorship with Inzer Advance Designs, BMF Sports, USP Labs, Adrenaline Gear & Quest Nutrition; multiple Pro and Nationals records with NASA & USAPL; top ranking with NASA; top ranking with PLUSA and PLW; on the cover of PLUSA 2X; on the cover of Journal of Pure Power(JOPP); won almost $3000 in cash/pro meets in less than 14 month; #1 bench presser in Ky; NASA Hall of Fame; USAPL Europa Show of Champions Superlifting Winner, 2X NASA Pro Powersports Champion; Bench American II competitor,etc. I can live with a lackluster performance, but I guess you can't because you brought it up!

"BIG WILLIE" LACKLUSTER SHIRT PERFORMANCE(USAPL LIFETIME NATIONAL RECORD)
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Now, I showed you my lackluster shirt performance, lets see your lackluster performance?


TRAIN HARD

"BIG WILLIE" J.T. HALL
 
NASAKYCHAIR said:
WOW!! So, if a lackluster shirt performance...
Click to expand...

When I say lackluster shirted performance, I'm saying that you only appear to get 60 lbs or so out of your shirt. That is pretty lackluster. You seem to have some real difficulty getting weight out of your bench shirt. It would make sense for you to train in your shirt more often, that way you would be putting up some respectable shirted numbers.
 
6-8-09 WORKOUT

BODY WEIGHT: 218

STANDING E-Z BICEP CURL
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 forward to the July 19 curl competition in WV!
 
6-12-09 WORKOUT

BODY WEIGHT: 218

DECLINE BENCH PRESS WITH THE FOOTBALL BAR
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
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6-13-09 WORKOUT

BODY WEIGHT: 218

SQUAT
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
 
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 USP LABS 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
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BENCH PRESS USA AT THE NASA USA NATIONALS
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TODD B. 200LB+ CURL
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DESMOND PHILLIP 805LB RAW DEADLIFT
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JIMMY K. 600LB BENCH PRESS IN AN INZER RAGE X AND A TEENAGER
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TEAM POWERHOUSE(KY) FIRST PLACE
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"BIG WILLIE" J.T. HALL BREAK WORLD & AMERICAN BENCH PRESS RECORD
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6-26-09 WORKOUT

BODY WEIGHT: 217

5-BOARD PRESS
Bar x 20
135 x 10
225 x 8
315 x 6
405 x 1
495 x 1
545 x 1
565 x 1
585 x 0

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

6-26-09 MEAL PLAN
1st meal
Protein shake with milk + creatine
2nd meal
Oatmeal, green tea + SuperCissus RX
3rd meal
Pulled chicken sandwich, baked beans, & cole slaw
4th meal
Baked chicken breast
5th meal
Protein shake with milk
6th meal
Protein shake with H20
7th meal
Baked chicken breast and a banana

6-26-09 5-BOARD PRESS WITH 565
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6-26-09 5-BOARD PRESS ATTEMPTING 585
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6-28-09 WORKOUT

BODY WEIGHT: 217

STANDING EZ BICEP CURL
Bar x 21
110 x 1
140 x 1
160 x 1
180 x 1
190 x 1
200 x 1

STANDING SHOULDER ROTATION
3 x 10

SEATED HAMMER STRENGTH HAND GRIPPER
3(45lb) plates x 3 x 10

STANDING HAMMER STRENGTH WRIST CURLS
40 3 x 10

STANDING TWO HANDED KETTLEBELL SWINGS
35 x 15
50 x 12
70 x 10

TREADMILL
30 mins
*3.7 mph

SIT UPS
1 x 30

BACK EXTENSIONS
1 x 15

6-28-09 MEAL PLAN
1st meal
Protein shake with milk + creapure
2nd meal
Oatmeal and green tea
3rd meal
Tuna fish, protein bar and a banana
4th meal
Baked chicken breast, rice, corn and mash potatoes
5th meal
Protein shake with H20 + creatine
6th meal
6 boiled eggs
7th meal
Baked chicken breast and a banana


TRAIN HARD

"BIG WILLIE" J.T. HALL
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7-3-09 WORKOUT

BODY WEIGHT: 218

FLOOR PRESS
135 x 10
185 x 8
225 x 6
315 x 3
365 x 3
385 x 3
405 x 3

CHEST SUPPORT ROW
4 sets

SEATED CABLE OVER HEAD TRICEP EXTENSION
250 5 x 10

7-3-09 MEAL PLAN
1st meal
Protein shake with milk + creapure
2nd meal
Waffles, eggs & toast
3rd meal
Protein shake with milk
4th meal
Angus Beef cheese burger cooked on George Foreman Grill and a banana
5th meal
Protein shake with milk
6th meal
Protein shake with H20 + a banana
7th meal
Chicken breast patties and banana
8th meal
Protein shake with milk + a banana

I'm still feeling the affects from the heavy 5-board presses from last week. So, I increased my protein intake and use lighter weight too.

7-3-09 405 x 3 FLOOR PRESS
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TRAIN HARD

"BIG WILLIE" J.T. HALL
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7-10-09 WORKOUT

BODY WEIGHT: 217

BENCH PRESS
Bar x 20
135 x 10
225 x 3
315 x 3
405 x 3
425 x 3
445 x 3
225 x 26

STANDING TRICEP PULLDOWN
200 4 x 10

SEATED CABLE LAT PULLDOWN
120 x 10
140 x 8
160 x 6
200 x 4

7-10-09 MEAL PLAN
1st meal
Protein shake with milk + creapure
2nd meal
Oatmeal, green tea + SuperCissus RX
3rd meal
BBQ Beef Briskets and beans
4th meal
Chicken, broccoli and pasta + green tea
5th meal
Protein shake with H20
6th meal
Protein shake with H20 + creapure
7th meal
Angus beef burger cooked on George Foreman Grill
8th meal
Protein shake with milk

7-10-09 BENCH PRESS 445 x 3
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TRAIN HARD

"BIG WILLIE" J.T. HALL
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7-11-09 WORKOUT

BODY WEIGHT: 217

DEADLIFT
133 x 3
221 x 3
309 x 1
353 x 1
402 x 1

STANDING EZ BICEP CURL
Bar x 21
110 x 3
160 x 3
180 x 3
110 x 21(3 different angle's)

TWO HANDED KETTLEBELL SWING
35 x 15
53 x 12
70 x 10

LYING DUMBBELL EXTERNAL ROTATION
6 sets> drop set

TREADMILL
30 mins
* 3.5 mph

SIT UPS
1 x 30

BACK EXTENSION
1 x 15

7-11-09 MEAL PLAN
1st meal
Protein shake with milk, oatmeal + creapure
2nd meal
7 boiled eggs, banana and green tea
3rd meal
Chicken breast patties
4th meal
Protein shake with milk and a banana
5th meal
Protein shake with H20 and a banana
6th meal
Chicken alfredo
7th meal
Protein shake with milk and yogurt.

7-11-09 402lb DEADLIFT
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TRAIN HARD

"BIG WILLIE" J.T. HALL
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I am the 2008 #4 ranked 220 class equipped bench presser out of 204 lifters in the USA by usapl federation: Invalid Link Removed

Here is the video:
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7-17-09 WORKOUT

BODY WEIGHT: 217

FLOOR PRESS WITH THE FOOTBALL BAR + 40LBS OF CHAINS
Bar(90lbs) + 40lbs of chains x 10
180 + 40lbs of chains x 8
270 + 40lbs of chains x 1
360 + 40lbs of chains x 1
410 + 40lbs of chains x 1
430 + 40lbs of chains x 1

DECLINE BENCH PRESS WITH THE FOOTBALL BAR
180 x 10
270 x 8
360 x 3
450 x 1
480 x 1(PR)

7-17-09 MEAL PLAN
1st meal
Protein shake with milk + creapure
2nd meal
Oatmeal, banana and green tea + SuperCissus RX
3rd meal
Protein bar + raisins
4th meal
BBQ Pulled Pork mini sandwiches, banana and baked beans
5th meal
BBQ Beef Briskets and baked beans
6th meal
Protein shake with H20 and a banana
7th meal
Protein shake with H20 + creapure
8th meal
6 boiled eggs, banana and green tea
9th meal
Protein shake with milk


7-17-09 480LB DECLINE BENCH PRESS WITH THE FOOTBALL BAR(PR)
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7-17-09 430LB FLOOR PRESS WITH 40LBS OF CHAINS WITH THE FOOTBALL BAR
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This was my first time using chains and really liked it. Definitely, the chains will help with bar speed, fast start and lockout.

TRAIN HARD

"BIG WILLIE" J.T. HALL
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7-18-09 WORKOUT

BODY WEIGHT: 217

SQUAT
135 x 1
185 x 1
225 x 1
275 x 1
315 x 1

DEADLIFT
221 x 1
309 x 1
353 x 1
402 x 1

CHEST SUPPORT ROW
4 sets

STANDING E-Z BICEP CURL
Bar x 21
110 x 3
160 x 3
180 x 3

BENT OVER SEATED FRONT PLATE RAISE
25 x 15
35 x 12
45 x 10

TWO HAND KETTLE BELL SWING
70.5 x 15

SLED DRAGGING
5(45lb) plates x 50 yards
6(45lb) plates x 50 yards
7(45lb) plates x 50 yards

SIT UPS
1 x 30

7-18-09 MEAL PLAN
1st meal
Protein shake with milk, banana + creapure
2nd meal
Protein bar
3rd meal
7 boiled eggs and green tea
4th meal
Fish sticks
5th meal
Protein shake with milk and a banana
6th meal
Protein shake with H20 + creapure
7th meal
Angus cheese burger cooked on George Foreman Grill
8th meal
Protein shake with milk, yogurt and a banana


TRAIN HARD

"BIG WILLIE" J.T. HALL
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7-21-09 WORKOUT

BODY WEIGHT: 217

4-BOARD PRESS
135 x 10
225 x 10
315 x 10
365 x 10
405 x 11

STANDING CABLE TRICEP PULLDOWN
200 4 x 10

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

SEATED BENT OVER FRONT PLATE RAISE
45 3 x 12

LYING EXTERNAL DUMBBELL ROTATION
6 sets> drop set

7-21-09 MEAL PLAN
1st meal
Protein shake with milk + creapure
2nd meal
Oatmeal and green tea
3rd meal
Banana and yogurt
4th meal
BBQ Beef Brisket sandwich
5th meal
Baked beans, raisins and green tea
6th meal
Protein shake with milk
7th meal
Protein shake with H20 + creapre
8th meal
Chicken alfredo
9th meal
Protein shake with milk

7-21-09 4-BOARD PRESS WITH 405lb x 11 REPS
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TRAIN HARD

"BIG WILLIE" J.T. HALL
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7-24-09 WORKOUT

BODY WEIGHT: 217

LYING DUMBBELL BENCH PRESS
50 x 10
75 x 10
95 x 10
130 x 10
140 x 5

HAMMER STRENGTH ISO-LATERAL WIDE CHEST PRESS
90 x 10
180 x 8
270 x 6
360 x 5
450 x 4

LYING DUMBBELL TRICEP EXTENSION
40 x 10
60 x 8
70 x 6
80 x 4(PR)

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 4(PR)

7-24-09 MEAL PLAN
1st meal
Protein shake with milk + creapure
2nd meal
Oatmeal, banana and green tea + SuperCissus RX
3rd meal
BBQ Beef Briskets sandwich and a banana
4th meal
Baked chicken breast, baked beans and a banana
5th meal
Protein shake with H20
6th meal
Protein shake with H20 + creapure
7th meal
Spaghetti with meatballs
8th meal
Protein shake with milk and a banana

7-24-09 140lb x 3 LYING DUMBBELL BENCH PRESS
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7-24-09 450lb x 3 HAMMER STRENGTH ISO-LATERAL WIDE CHEST PRESS
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TRAIN HARD

"BIG WILLIE" J.T. HALL
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7-31-09 WORKOUT(PR)

BODY WEIGHT: 217

3-BOARD PRESS
135 x 10
225 x 10
315 x 1
405 x 1
495 x 1
545 x 1(INZER RAGE X)
565 x 1(INZER RAGE X)
635 x 1(INZER RAGE X)

FLAT BARBELL BENCH PRESS
225 x 22

7-31-09 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal and green tea
3rd meal
BBQ Beef Brisket sandwich
4th meal
Tuna fish and baked beans
5th meal
Protein shake with H20
6th meal
Protein shake with creapure
7th meal
8 boiled eggs and green tea
9th meal
Protein shake with milk


7-31-09 635lbs(pr) off a 3-board using an Inzer Rage X
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Awesome workout! I used my loose Inzer Rage X for the 545 & 565. Then, switched to a tighter Inzer Rage X for the 635 and a pr too.

TRAIN HARD

"BIG WILLIE" J.T. HALL
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