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

Training Training Logs
61

[b]7-24-09 WORKOUT

BODY WEIGHT: 217

LYING DUMBBELL BENCH PRESS [/b]
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
http://photos-b.ak.fbcdn.net/hphotos-ak-snc1/hs127.snc1/5460_1186473378631_1132188636_564145_1345715_n.jpg

7-24-09 450lb x 3 HAMMER STRENGTH ISO-LATERAL WIDE CHEST PRESS
http://photos-c.ak.fbcdn.net/hphotos-ak-snc1/hs127.snc1/5460_1186474058648_1132188636_564146_3884274_n.jpg

[b]
TRAIN HARD

“BIG WILLIE” J.T. HALL[/b]

62

The new NASA lifter profile interview of me
http://www.nasa-sports.com/NASA%20Profiles/NASA%20Lifter%20Profiles.htm

63

[b]7-31-09 WORKOUT(PR)

BODY WEIGHT: 217

3-BOARD PRESS[/b]
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
http://photos-b.ak.fbcdn.net/hphotos-ak-snc1/hs184.snc1/6140_1191463023369_1132188636_583177_7452847_n.jpg

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.
[b]
TRAIN HARD

“BIG WILLIE” J.T. HALL[/b]

64

[b]8-17-09 WORKOUT

BODY WEIGHT: 215

FLAT BARBELL BENCH PRESS[/b]
Bar x 21
135 2 x 12
185 x 10
225 x 10
275 x 10
295 x 8
315 x 8

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

TWO HAND KETTLEBELL SWING
70.5lbs x 15

TWO HAND SEATED 45lb PLATE FRONT RAISES
45lb x 15

LYING EXTERNAL ROTATION
1 x 15

STANDING SHOULDER ROTATION
1 x 15

SEATED REVERSE PECK DECK REAR DELTOID
100 x 12

SIT UPS
1 x 20

AB COASTER
1 x 20

BACK EXTENSION
1 x 10

8-16-09 MEAL PLAN
1st meal
Protein shake and creapure with milk
2nd meal
Oatmeal and green tea + Prime
3rd meal
Chicken with veggies and potatoes + Prime
4th meal
Tuna fish and raisins + Prime
5th meal
Protein bar, yogurt and apple sauce
6th meal
Protein shake with H20
7th meal
Protein shake and creapure with H20
8th meal
Grilled chicken breast, wing and sweet peas
9th meal
Protein shake with milk

I was on vacation for week and enjoying time with the family. Now, back to training and consuming mass quantities:)

[b]TRAIN HARD

“BIG WILLIE” J.T. HALL [/b]

65

[b]8-21-09 WORKOUT

BODY WEIGHT: 215

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

2-BOARD PRESS
545 x X(Inzer Rage X)

8-21-09 MEAL PLAN
1st meal
Protein shake with milk + creapure
2nd meal
Oatmeal, raisins and green tea + Prime & SuperCissus RX
3rd meal
Tuna fish + Prime
4th meal
BBQ Brisket sandwich + Prime
5th meal
Protein shake with H20
6th meal
Protein shake with H20 + creapure
7th meal
Chicken breast patties

8-21-09 3-BOARD PRESS WITH 495LBS
http://photos-g.ak.fbcdn.net/hphotos-ak-snc1/hs144.snc1/5340_1205789821530_1132188636_632902_3692349_n.jpg

8-21-09 2-BOARD PRESS ATTEMPT WITH 545LBS
http://photos-e.ak.fbcdn.net/hphotos-ak-snc1/hs144.snc1/5340_1205790981559_1132188636_632908_5867298_n.jpg

WOW!!! Everything went wrong that day! I was stuck in traffic for 35 minutes, dropped weight on my toe, fell on my face in the gym, loosing almost 5lbs from moving into our new home. I lowered 545 and ask my training partner to take it. It just didn’t fell right. Three weeks ago I blew away 545, 565 & 635(pr). I’m expecting a great workout this Friday!!

[b]TRAIN HARD

“BIG WILLIE” J.T. HALL [/b]

66

[b]8-28-09 WORKOUT

BODY WEIGHT: 215

FLAT BARBELL BENCH PRESS[/b]
Bar x 21
135 x 10
225 x 8
315 x 5
405 x 3
425 x 3
450 x 3

REVERSE BAND BENCH PRESS
*2 second hold at start & lockout
515 x 1
565 x 1
605 x 1

8-28-09 MEAL PLAN
1st meal
Protein shake, milk with creapure
2nd meal
Oatmeal, tea and prime + SuperCissus RX
3rd meal
Tuna fish and yogurt + prime
4th meal
BBQ beef brisket sandwich
5th meal
Baked chicken breast
6th meal
Protein shake with H20
7th meal
Protein shake with H20 + creapure
8th meal
Creamy chicken alfredo pasta
9th meal
Protein shake with milk

8-28-09 WORKOUT: BENCH PRESSING 450lbs x 3
http://photos-b.ak.fbcdn.net/hphotos-ak-snc1/hs146.snc1/5420_1209395551671_1132188636_645785_6783125_n.jpg

8-28-09 WORKOUT: REVERSE BAND BENCH PRESS WITH 605lbs
http://photos-c.ak.fbcdn.net/hphotos-ak-snc1/hs146.snc1/5420_1209396951706_1132188636_645786_3203221_n.jpg


8-28-09 FRIDAY WORKOUT GROUP: TEAM KENTUCKY
http://photos-c.ak.fbcdn.net/hphotos-ak-snc1/hs146.snc1/5420_1209386111435_1132188636_645706_5215690_n.jpg

Great workout! I felt a lot stronger and it’s prime time!

67

[b]9-4-09 WORKOUT

BODY WEIGHT: 217

PAUSE FLOOR PRESS[/b]
135 x 12
185 x 10
225 x 3
315 x 3
365 x 3
385 x 3
405 x 3
425 x 3

FLAT BARBELL BENCH PRESS
225 x 25

LAT PULLDOWN
4 sets

9-4-09 MEAL PLAN
1st meal
Protein shake with milk + creapure
2nd meal
Oatmeal, green tea + Prime & SuperCissus RX
3rd meal
BBQ beef brisket sandwich + Prime
4th meal
Tuna fish and yogurt
5th meal
Chicken, pasta, broccoli and raisins + Prime
6th meal
Protein shake with H20
7th meal
Protein shake with H20 + creapure
8th meal
Pizza and watermelon
9th meal
Protein shake with milk

9-4-09 PAUSE FLOOR PRESS WITH 425 x 3
http://photos-a.ak.fbcdn.net/hphotos-ak-snc1/hs206.snc1/7326_1215502624344_1132188636_665376_3073154_n.jpg

Light weight! I’m cutting back because I compete this Sunday.

[b]TRAIN HARD

“BIG WILLIE” J.T. HALL[/b]

68

Sept 13 usapl bp nationals results. I had a great time competing against the top 220 lifters in the usa. The venue was the best I have seen in my 15 years of competing. The meet director did a great job!!

220 Open Results:

  1. Tim Anderson - 622
  2. Mike Ferrantelli - 551
  3. Derek Brixius - 479
  4. JT Hall -468
  5. Clint Poore
  6. John Pfeiffer

I tried to figure out why I missed 562 because I did it pretty easy last year at the same meet. The only conclusion was the I didn’t adapt quickly to the fast flight. As soon as I did my unequipped opener and got my shirt on. I was 3rd out. The weight just didn’t feel right. I think the quick flight affected three other lifters because two bombed with weight they have done before. Also, there were more missed attempts in our short flight than made attempts. Positive note: I did get a record and the top unequipped ranking.

“Big Willie” J.T. Hall first place Tomahawk Swords
http://photos-g.ak.fbcdn.net/hphotos-ak-snc1/hs206.snc1/7326_1220836637691_1132188636_685094_6408922_n.jpg

John Bogart, “Big Willie” J.T. Hall & Horace Lane
http://photos-a.ak.fbcdn.net/hphotos-ak-snc1/hs206.snc1/7326_1220861398310_1132188636_685184_346296_n.jpg

Dennis “Heavy D” Cieri & “Big Willie” J.T. Hall
http://photos-b.ak.fbcdn.net/hphotos-ak-snc1/hs206.snc1/7326_1220862038326_1132188636_685185_927482_n.jpg

Tim Anderson & “Big Willie” J.T. Hall
http://photos-h.ak.fbcdn.net/hphotos-ak-snc1/hs226.snc1/7326_1220860438286_1132188636_685183_5016178_n.jpg

“Big WIllie” J.T. Hall & Mike Ferrantelli
http://photos-e.ak.fbcdn.net/hphotos-ak-snc1/hs226.snc1/7326_1220882718843_1132188636_685204_7265220_n.jpg

562 attempt

468 opener

214 x 25 reps in the bench press for reps contest

69

[b]9-25-09 WORKOUT

BODY WEIGHT: 215

FLOOR PRESS[/b]
Bar x 20
Bar x 10 + 80lbs of chains
135 x 10 + 80lbs of chains
185 x 8 + 80lbs of chains
225 x 6 + 80lbs of chains
315 x 1 + 80lbs of chains
365 x 1 + 80lbs of chains
385 x 1 + 80lbs of chains
405 x 1 + 80lbs of chains

SEATED OVERHEAD TRICEP EXTENSION
250 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

9-25-09 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal with green tea
3rd meal
BBQ beef brisket sandwich with beans
4th meal
Baked chicken breast
5th meal
Protein shake with H20
6th meal
Protein shake with H20
7th meal
Meat Pizza
8th meal
Protein shake with milk

405lbs FLOOR PRESS WITH 80LBS OF CHAINS
http://photos-h.ak.fbcdn.net/hphotos-ak-snc1/hs226.snc1/7326_1229688338978_1132188636_714599_203658_n.jpg

[b]TRAIN HARD

“BIG WILLIE” J.T. HALL[/b]

70

[b]10-2-09 WORKOUT

BODY WEIGHT: 215

4-BOARD PRESS[/b]
Bar x 20
135 x 10
185 x 8
225 x 6
315 x 1
405 x 1
455 x 1
475 x 1
495 x 3

BENT OVER DUMBBELL ROW
75 x 10
100 x 8
120 x 6
140 x 3
150 x 2

10-2-09 MEAL PLAN
1st meal
Protein shake with 1% milk
2nd meal
Oatmeal and green tea
3rd meal
Yogurt
4th meal
Baked chicken breast patties and macaroni & cheese
5th meal
Chicken with pasta & broccoli.
6th meal
Protein shake with H20
7th meal
Protein shake with H20
8th meal
Meat Pizza
9th meal
Protein shake with 1% milk

10-2-09 4-BOARD PRESS WITH 495lbs X 3 REPS
http://photos-h.ak.fbcdn.net/hphotos-ak-snc1/hs206.snc1/7326_1234123969866_1132188636_728335_4314999_n.jpg
[b]
TRAIN HARD

“BIG WILLIE” J.T. HALL
[/b]

71

[b]10-12-09 WORKOUT

BODY WEIGHT: 214

FLAT BARBELL BENCH PRESS[/b]
Bar x 20
135 x 2 x 10
225 x 1
315 x 1
405 3 x 3

STANDING E-Z BICEP CURL
Bar x 21
110 x 1
140 x 1
160 x 1
180 x 1
190 x 1

TREADMILL
15 minutes

10-12-09 MEAL PLAN
1st meal
Oatmeal & raisins
2nd meal
Ziti pasta with spaghetti sauce and meat
3rd meal
Baked chicken breast
4th meal
Protein shake with milk & a banana
5th meal
Protein shake with H20
6th meal
Chicken strips

Just taking it a little easy(lol). No competitions until Spring of 2010. Walking almost 8 miles a week is really dropping my body weight. I’m glad the Holiday eating season begin in a few weeks.

[b]TRAIN HARD

“BIG WILLIE” J.T. HALL [/b]

72

[b]11-6-09 WORKOUT

BODY WEIGHT: 216

REVERSE BAND BENCH PRESS[/b]
245 x1
325 x 1
425 x 1
515 x 1
605 x 1
655 x 1
675 x 1

SEATED OVERHEAD TRICEP PRESS
250 5 x 12

11-6-09 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal, banana & cup of coffee
3rd meal
BBQ Beef brisket sandwich & beans
4th meal
Grilled chicken breast, rice and a banana
5th meal
Protein shake with H20 + a banana
6th meal
Protein shake with H20
7th meal
Pizza, green tea and a banana

11-6-09 675 REVERSE BAND BENCH PRESS
http://photos-h.ak.fbcdn.net/hphotos-ak-snc3/hs106.snc3/15331_1258764665868_1132188636_807117_4387742_n.jpg

Finally, my strength is coming back! My weight dropped to 213, but it is right around 216 now.

[b]TRAIN HARD

“BIG WILLIE” J.T. HALL [/b]

73

[quote]NASAKYCHAIRMAN wrote:
I don’t plan to compete in deadlift competitions. I am trying to get my legs stronger and back stronger to help increase my bench press. I have not deadlifted on a consistent bases. One of my goals is to do it regular for now on.
[/quote]

Hey, what happened? You haven’t deadlifted, unless you’re just not logging it, since July.

74

[b]11-7-09 WORKOUT

BODY WEIGHT: 216

BENT OVER V-BAR ROW[/b]
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

SEATED DUMBBELL HAMMER CURL
40 x 10
50 x 7
60 x 4
70 x 3

TWO-HAND KETTLEBELL SWING
70 x 15 reps

DUMBBELL FARMER WALK
110lb(each hand) x 100 feet

VIPER ROPE CLIMBER
1:05 minutes x 146 feet

SEATED FRONT PLATE RAISE
45lb plate x 15

AB COASTER
1 x 20

BACK EXTENSION
1 x 15

11-7-09 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Pancakes & green tea
3rd meal
6 Boiled eggs, banana & green tea
4th meal
Protein shake with milk + a banana
5th meal
Protein shake with H20
6th meal
*Birthday party
2 chicken breast, 3 wings, bowl of chili, one chili hot dog, grapes and pineapples

11-7-09 70lb Two-hand kettlebell swing
http://photos-a.ak.fbcdn.net/hphotos-ak-snc3/hs086.snc3/15331_1259429602491_1132188636_809226_6168227_n.jpg
[b]
TRAIN HARD

“BIG WILLIE” J.T. HALL [/b]

75

[b]11-9-09 WORKOUT

BODY WEIGHT: 215

REVERSE HYPER[/b]
90 x 10
125 x 8
180 x 6
235 x 4

SEATED PEC FLY
165 x 10
185 x 8
205 x 6
225 x 4
245 x 4

SEATED OVERHEAD TRICEP EXTENSION
250 5 x 12

SEATED DUMBBELL CURL
40 x 10
50 x 8
60 x 6
70 x 4

SINGLE-ARM DUMBBELL ROW
100 x 5
130 x 3
150 x 2

SEATED FRONT PLATE RAISES
45lb plate x 15

STANDING DUMBBELL SHOULDER ROTATION(shoulder horn)
20 3 x 10

TWO-HAND KETTLEBELL SWING
70lb x 15 reps

SIT UP
1 x 30

PUSH UP
1 x 30

11-9-09 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
5 boiled eggs, oatmeal and tea
3rd meal
Spaghetti with meatballs and a banana
4th meal
5 boiled eggs and a banana
5th meal
Protein shake with milk
6th meal
Protein shake with H20
7th meal
Cheese burger, a banana and green tea
8th meal
Protein shake with milk and a banana

11-9-09 SEATED DUMBBELL BICEP CURL
http://photos-d.ak.fbcdn.net/hphotos-ak-snc3/hs106.snc3/15331_1260195101628_1132188636_811794_637455_n.jpg

76

Wow, i’m glad you started a log JT. Keep on truckin Bruddah.

77

[b]11-13-09 WORKOUT

BODY WEIGHT: 215

FLAT BARBELL BENCH PRESS[/b]
Bar x 20
135 x 10
225 x 7
315 x 5
405 2 x 3

PUSH UP
2(45lb) plates x 10
6(45lb) plates x 6
425 x 2(pr)

SEATED OVERHEAD TRICEP EXTENSION
250 5 x 10

11-13-09 405lb x 3
http://photos-e.ak.fbcdn.net/hphotos-ak-snc3/hs094.snc3/16138_1264579451234_1132188636_825819_3939909_n.jpg

11-13-09 Push up with 425lb x 2
http://photos-f.ak.fbcdn.net/hphotos-ak-snc3/hs114.snc3/16138_1264580131251_1132188636_825821_7203433_n.jpg

11-13-09 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal and tea
3rd meal
6 boiled eggs, peach and raisins
4th meal
Sesame seed chicken and rice
5th meal
Tuna fish
6th meal
Protein shake with milk
7th meal
Protein shake with H20
8th meal
Grilled cheese sandwich and chili with beans & beef
9th meal
Protein shake with milk

78

11-14-09 WORKOUT FOR THE ALPHA & THE OMEGA!

Omega Force Strength Team demonstration at the Kentucky Muscle in Louisville, KY

150lb man made dumbbells and 36 inches in length for 17 reps
http://photos-h.ak.fbcdn.net/hphotos-ak-snc3/hs114.snc3/16138_1265356870669_1132188636_828341_3753918_n.jpg
[b]
TRAIN HARD

“BIG WILLIE” J.T. HALL[/b]

79

[b]11-20-09 WORKOUT

BODY WEIGHT: 215

3-BOARD PRESS[/b]
Bar x 20
135 x 10
225 x 1
315 x 1
405 x 1
500 x 1

SEATED OVERHEAD TRICEP EXTENSION
250 5 x 12

TWO HAND KETTLEBELL SWING
70.5 2 x 15

11-20-09 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal & tea
3rd meal
*Thanksgiving Luncheon
A lot of turkey, ham and mash potatoes
4th meal
Protein shake with H20
5th meal
Protein shake with H20
6th meal
Turkey

11-20-09 3-BOARD PRESS WITH 500LBS
http://photos-h.ak.fbcdn.net/hphotos-ak-snc3/hs031.snc3/11836_1269717339678_1132188636_840002_1414220_n.jpg

11-20-09 TWO HAND KETTLEBELL SWING
http://photos-a.ak.fbcdn.net/hphotos-ak-snc3/hs011.snc3/11836_1269716659661_1132188636_839995_3101399_n.jpg

80

[b]11-23-09 WORKOUT

BODY WEIGHT: 215

REVERSE HYPER[/b]
100 x 10
200 x 8
300 x 6
350 x 4

SEATED TRICEP EXTENSION
250 5 x 12

STANDING E-Z BICEP CURL
Bar x 21
110 x 1
140 x 1
160 x 1
180 x 1
200 x 1

STANDING BARBELL SHRUGS
135 x 12
224 x 7
315 x 3

TWO HAND KETTLEBELL SWING
70.5 x 15

SIT UPS
1 x 30

11-23-09 WORKOUT: 200LB CURL
http://photos-c.ak.fbcdn.net/hphotos-ak-snc3/hs011.snc3/11836_1270375516132_1132188636_841863_4739629_n.jpg

11-23-09 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Honey Nut Cheerios with milk
3rd meal
Baked chicken breast and a banana
4th meal
Tuna fish and bananas
5th meal
Protein shake with milk, yogurt and a banana
6th meal
Protein shake with H20
7th meal
Baked Ziti in spaghetti sauce with beef and a two slices of ham.
8th meal
Protein shake with milk