3-6-10 NASA INDIANA STATE CHAMPIONSHIP RESULTS By Big Willie J.T. Hall
03/10/2010 2:47 pm |
3-6-10 NASA INDIANA STATE CHAMPIONSHIP
http://www.nasa-sports.com/Results/Results Indiana.htm
The Chrysler UAW Hall, in Kokomo Indiana, played host to the largest Indiana State Powerlifting Meet in more than 10 years. Lifters from Indiana, Ilinois, Colorado, and Wisconsin comprised 49 Entries that competed before an audience of well over 100 spectators. The Event consisted of 15% Lady Lifters, including 2 gals in their 70\'s.
Dozens and dozens of State Records were broken, and many American Records as well. Teen Lifters Britteny Cornelius and Drew Pullen really put on remarkable performances, and both have tremendous potential.
Team Illinois narrowly defeated Team Indiana in a 6 versus 6 Push-Pull matchup. Team Indiana had 2 bombouts, but their other 4 Lifters lifted so well, had Eric Branstetter not bombed, they would have won despite having 1 team member bomb.
NASA Referees Larry Donahue and Jim Tabbert judged every flight of the day, with John Palumbo judging 6 flights of lifting. Palumbo has been a constant promoter of Powerlifting in Indiana, and later that evening he was named Indiana Lifter of the Decade for the years 2000 through 2009. Kokomo Lifter Tim Meney took a break from lifting at this year\'s State Meet, to spot-n-load for every flight of the day. A huge thanks to all of the aforementioned Meet Staff, as well as Ms. Savage for announcing all day, and Barry Donovan for being her constant scorekeeper for the duration of the Event.
Finally, we are grateful to Monte Babb and the Chrysler UAW for providing a Fantastic Venue, and to the Great People of Kokomo, for being such an enthusiastic audience. NASA Meet Director: Job Hou-Seye
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3-8-10 WORKOUT By Big Willie J.T. Hall
03/09/2010 3:10 pm |
3-8-10 WORKOUT
BODY WEIGHT: 212
SEATED DUMBBELL CURL
40 3 x 10
45 3 x 10
50 3 x 10
3-8-10 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal & green tea
3rd meal
Tuna fish
4th meal
Grilled chicken, broccoli and pasta in a sauce
5th meal
Tuna fish
6th meal
Protein shake with milk
7th meal
Protein shake with H20
8th meal
chicken nuggets, salad & yogurt (strawberry & banana)
9th meal
4 scrambled eggs cook in extra virgin olive oil and 2 slices of 100% whole wheat/whole grain toast (8 grams of fiber)
TRAIN HARD
\"BIG WILLIE\" J.T. HALL |
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Training for March 8th By HOP Oregon Distributor
03/09/2010 3:29 am |
20 Minutes of Walking Cardio
Pull-Ups
6 sets of 5-7 reps
Cable Low Rows
6 sets of 8-12 reps (pyramiding the weight up and down)
Straight Arm Lat Pulldowns
5 sets of 10-12 reps (pyramiding the weight up and down)
Low Rows on a Hammer Strength Machine
5 sets of 10-12 reps with each arm (pyramiding the weight up and down)
Preacher Curls on a Hammer Strength Machine
6 sets of 8-12 reps (pyramiding the weight up and down)
Standing Shrugs on a Hammer Strength Machine
6 sets of 6-12 reps (pyramiding the weight up and down) |
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2010 Arnold Fit Expo Report! By Big Willie J.T. Hall
03/08/2010 1:17 pm |
Great time at the Arnold Fit Expo! Took a lot of pictures of the Omega Force Strength Team, House of Pain (Rick Brewer), several lifters, pro bench press & deadlift event, body builders, Olympic lifters, boxing, martial arts,etc. The highlight is the Omega Force doing security for the Governor Arnold Schwarzenegger!
TRAIN HARD
\"BIG WILLIE\" J. T. HALL
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Training for March 7th By HOP Oregon Distributor
03/07/2010 9:10 pm |
20 Minutes of Walking Cardio
4 Board Press
1 set of 20 reps, (add weight) 1 set of 12 reps, (add weight) 1 set of 10 reps, (add weight) 1 set of 5 reps, (add weight) 1 set of 3 reps, (add weight) 2 sets of 3 reps, (decrease the weight by 35%) 1 set of 22 reps
Triceps Rope Pushdowns on a Lat Pulldown Machine
5 sets of 10-12 reps (increasing the weight every time I got ten or more repetitions)
Over the Head Triceps Extensions on a Universal Cable Machine
3 sets of 10-12 reps (increasing the weight each set)
Seated Shoulder Press on a Hammer Strength Machine
4 sets of 8-12 reps (increasing the weight each set)
Standing Dumbbell Side Raises
5 sets of 10-12 reps (increasing the weight for the first four sets and then decreasing the weight on the fifth set back to the level of my second set)
Seated Plantar Calf Extensions on a Hoist Roc It Machine
6 sets of 20-30 reps (increasing the weight for the first five sets and then dropping back down to the level of my second set)
Standing Calf Raises on a Cybex Machine
4 sets of 10-20 reps (pyramiding the weight up and down) |
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Training for March 6th By HOP Oregon Distributor
03/06/2010 10:07 pm |
20 Minutes of Walking Cardio
Deadlifts
1 set of 5 reps, (add weight) 1 set of 3 reps, 3 single rep sets (adding weight each set), (reduce the weight by 20%) 1 set of 8 reps
Wide Stance Box Squats off a high box
1 set of 10 reps, (add weight) 1 set of 5 reps, 3 sets of 3 reps (adding weight each set)
Pull-Ups
5 sets of 5-10 reps |
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Time to step outside the box again. By Big Willie J.T. Hall
03/04/2010 2:04 pm |
I plan to compete in my first Highland Games Event in Sept. Looking forward to the challenge and should make a great blog too!
LIST OF EVENTS
http://www.kyhighlandgames.com/index.php
CABER TOSS
This event is a highland games tradition! Contestants will toss a 100-120 pound pole that is 18-19 feet long. The goal is to get the caber to flip end over end, with the narrow end pointing towards the contestant, with the caber stopping in-line with the contestant. Distance is not a factor in this event.
STONE TOSS
Putting the Stone (or Clachneart in Gaelic) is a test of strength and coordination. This event is similar to the modern day shot put. Contestants toss a ball weighing 16 pounds for distance. Each contestant gets 3 tries, the longest toss being recorded.
WEIGHT TOSS
A 56 pound weight is swung between the legs, and tossed over a bar using only 1 hand. Contestants are eliminated upon 3 misses or touches at the same height. The highest toss wins, and ties are settled by fewest misses at previous lower heights.
SHEAF TOSS
A sheet of hay (14-25 pounds) is tossed by pitchfork over a crossbar suspended by ropes. Three throws are allowed at each height. The bar is raised 6-inches at a time. Failure to successfully toss the sheaf over the bar at least 1 time at any successive height eliminates the contestant.
WEIGHT TOSS FOR DISTANCE
A weight (28 - 56 pounts) are thrown for distance. Three consecutive throws are allowed, but only the longest counts. If any part of the body passes the tow board, a foul is declared and the throw is nullified.
HAMMER THROW
This is a test of skill and strength. A 4 ft 22 inch long hammer weighing 16 - 22 pounds is thrown for distance. Three throws are allowed, but only the longest counts. Like in the weight throw for distance, if any part of the body passes the tow bar, the throw is nullified and a foul is called.
TRAIN HARD
\\\\\\\"BIG WILLIE\\\\\\\" J.T. HALL
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Training for March 3rd By HOP Oregon Distributor
03/04/2010 3:50 am |
20 Minutes of Walking Cardio
3 Board Press
1 set of 20 reps, (add weight) 1 set of 5 reps, (add weight) 1 set of 3 reps, (add average bands) 1 set of 3 reps, (remove average bands and add strong bands) 1 set of 3 reps, (add 20 pounds of chain) 1 set of 2 reps, (remove chains) 1 set of 2 reps, (remove the strong bands and add the average bands and 40 pounds of chains) 1 set of 2 reps, (remove the chains) 1 set of 5 reps
Wide Stance Box Squats off a high box
6 sets of 3-7 reps (pyramiding the weight up and down)
Seated Plantar Flexion Calf Work
6 sets of 20-40 reps (pyramiding the weight up and down)
20 Additional Minutes of Walking Cardio |
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Feb 27th NASA East Texas State Results By Big Willie J.T. Hall
03/03/2010 6:14 pm |
Feb 27th ,2010 East Texas State @ Tyler, TX.
\"Special Thanks goes out to Robbin & Terry Hedrick, Kevin Lassiter, George & Cindy Wells, Chris Spirrison, Stephen Moore, Shawn Griffin, Kellsie Ruiz and Grant Garner for helping with this great meet. The next Tx meet is the East Texas Open, Equip & Unequip Powerlifting, BP, Power Sports and Push Pull, Tyler, TX 6/12/10\" NASA
Complete Meet Results
http://www.nasa-sports.com/Results/Results TX 3.htm
Top coefficient competitors
Powerlifting Stephen Ancira 8.5506 1631.40lbs
Bench Only John Fincannon 2.5212 518.08 lbs
Power Sports Stephen Moore 5.4771 964.51 lbs
Unequipped BP
Chris Spirrison 2.0585 435.41 lbs
Unequipped PL
Blake Larrew 8.0509 1488.11 lbs
Push Pull Scott Kunishige 4.6491 821.21 lbs
TRAIN HARD
\"BIG WILLIE\" J.T. HALL
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Training for March 1st By HOP Oregon Distributor
03/03/2010 5:14 am |
20 Minutes of Walking Cardio
Iso Seated Pulldowns on a Hammer Strength Machine
6 sets of 6-12 reps (pyramiding the weight up and down)
Straight Arm Lat Pulldowns
6 sets of 8-12 reps (pyramiding the weight up and down)
Bent Over Rows on a Smith Machine
6 sets of 6-12 reps (pyramiding the weight up and down)
Preacher Curls on a Hammer Strength Machine
6 sets of 10-12 reps (pyramiding the weight up and down)
Dumbbell Hammer Curls
6 sets of 10-12 reps with each arm (adding weight each set)
Barbell Forearm Curls
7 sets of 12-20 reps (pyramiding the weight up and down)
20 Additional Minutes of Walking Cardio |
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3-1-10 WORKOUT By Big Willie J.T. Hall
03/02/2010 1:23 pm |
3-1-10 WORKOUT
BODY WEIGHT: 214
SEATED DUMBBELL BICEP CURL
40lb 10 x 12
SEATED SHOULDER FRONT PRESS
3 x 8
STANDING CABLE FRONT RAISE
4 x 8
REVERSE PECK DECK
4 x 10
STANDING BARBELL SHRUGS
135 x 8
225 x 6
275 x 3
295 x 3
315 x 3
365 x 1
3-1-10 MEAL PLAN
1st meal
Protein shake with milk
2nd meal
Oatmeal & green tea
3rd meal
Tuna fish
4th meal
Grill chicken subway sandwich
5th meal
Grill chicken subway sandwich
6th meal
Protein shake with milk
7th meal
Protein shake with H20
8th meal
Lasagna with beef
TRAIN HARD
\"BIG WILLIE\" J.T. HALL |
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Heading to the Arnold Fit Expo this weekend! By Big Willie J.T. Hall
03/01/2010 9:01 pm |
Looking forward to attending the Arnold Fit Expo again as a member of the Omega Force Strength Team. Omega Force will be doing several strength demonstrations this Friday, Saturday & Sunday. I plan to break my man-made 150lb dumbbell bench press record and 416lb engine block bench press record. Also, I will be taking pictures for the House of Pain blog too. |
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