JC(4/4)- Bench Press

Bench Press-

100 kg x 8

120 kg x 5

140 kg (308 lbs) x 3

145 kg (319 lbs )- 2 x 3

Progress? I believe so. :)

JC(3/28)- Cardio

As part of my deload week, I've been trying to do some cardio. I jogged two miles, then I fireman carried my 240 lb bro for ~100 meters. It was awesome, especially when people stopped to look lol (yeah Frank, I loled.)

JC(3/26)- Squat

This is my deload week, so Andrey is having me do some light work.

Squat-

120 kg x 4

140 kg x 4

160 kg x 1

175 kg x 1

120 kg x 6

These were all unbelted. Even the 175 kg (385 lb) rep felt really easy.

Half squat-

165 kg x 10

180 kg x 10, 10

Bicep curls-

4x8

Side raises-

4x12

JC(3/24) - Deadlift

Deadlift-

180 kg- 2x4

190 kg- 1x4

200 kg (440 lbs) - 1x4

The last rep was really rough, but I locked it out.

Bunch of other assistance work.

JC(3/21)- Bench

Bench-

145 kilos (319 lbs) x 1

150 kilos (330 lbs) x 1

155 kilos (341 lbs) x 1

165 kilos (363 lbs) x 1 (~25 lb PR)

First time I've gotten an PR in bench in about 1.5 years. Feels nice, especially when I fucked up 150 kilos during my January meet.

JC(3/19)- Squat

Easy squat day, yet still significant in terms of progress.

Squat-

140 kilos (308 lbs)- 4x8

All of the sets felt easy. All of them. 8 months ago I could barely do 140 kilos for 4 reps.

Half Squat-

110 kilos- 3x8

Need to bump these up to greater than work set weight. These are supposed to strengthen your "reaction" to heavy weights, to keep back straight even when shit gets tough.

Leg press-

5 plates- 3x8

Will probably bump up to 6 plates.

Biceps dumbbell curls-

40- 2x8

45- 2x8

Strongman curls-

70- 4x8

Abs

Fire and Ice

Hey guys, I think some of us are planning on prowling around 3 or 4 pm, and then going to Fire & Ice at around 7 pm. Shoot me an email or call/text me if you think you can make it: jancarlo@mit.edu / 786-953-9330

JC(3/16)- Deadlift

Deadlift-

150 kilos (330 lbs) - 4x8

Middle back

Hyperextensions

Military press

JC(3/15)- Bench Press

So I spoke with Rene and Shanker (who is here until Sunday), and I was wondering if people would be interested in going out to Fire&Ice to stuff ourselves with awesome food on Saturday night. Let me know.

Bench Press-

130 kilos (286 lbs)- 6, 6, 6, 5

4" board press-

140 kilos (308 lbs)- 3

135 kilos (297)- 3, 3, 2

Decline bench-

135x8

185x8, 8

Weighted dips-

+45lbs- 8, 8, 8

+90lbs- 8

Tricep extensions-

75lbs - 8, 8, 8, 8

Abs

Powerlifting Club

Hey guys,

I'd like some info from each of you so that I can update the roster of the powerlifting club:

Name

Weight class

MIT affiliation

Major

Hometown

Thanks.

I will send out the link to the website once its been updated (and not so shitty looking).

JC (03/13)- Squat

So, as per usual, I come in to my workouts these days generally not knowing how much I'll be lifting until Andrey gives me my workout (definitely makes some workouts interesting). Here are yesterday's results:

Squat-

120 kg x 6

140 kg x 4

160 kg x 2

170 kg (364 lbs) x 2

180 kg (396 lbs) x 2

190 kg (419 lbs) x1

200 kg (440 lbs) x 1 (~35 lb PR)

After my meet in January (where I squatted 182.5 kg), I was hoping to reach 200 kg by the June meet, so reaching it sooner is pretty sweet.

Some half squats, good mornings, bicep curls, "strongman" curls, and shrugs for 3 sets of approximately 8-12 reps each. Oh, and abs.

JC (03/11) - Deadlift

The MIT Powerlifting Club is finally official :) I can say that some of my best memories in the almost 3 years since I started powerlifting have been training and competing with you guys. Also, the experience I have gained as a powerlifter transcends the realm of lifting, and is applicable to pretty much all areas of my life; learning about the importance of determination, consistency, and keeping things simple are definitely things I will carry with me everywhere I go.

Anyways, on to meat of the post.

Deadlift-

400 lbs- 3x6

Not very difficult.

Rows - 60 kilos - 3x10

Very light so that I can stimulate my upper back without overdoing it (back is still a bit iffy, but definitely improved since the injury occurred 3 weeks ago.)

Hyperextensions-

55lbs- 4x12

Military presses behind neck-

70 kilos- 3x8

Abs.

JC(03/01) - Lifting Equipment Question/Bench Workout

Hey guys,

I want to buy some new lifting stuff, particularly a good belt, and deadlifting shoes. Any recommendations (links would be nice). Also, a good place to buy supplements from would be good too.

Bench workout on Wednesday:

130 kilos (286 lbs)- 4x4

Lats didn't feel too good when doing this. Still, the fact that I can do this after a back injury and 2 weeks layoff is a good sign of progress.

JC(1/30)- Meet Results

Hey guys,

I had a really great time at the NE Highschool and Collegiate Championships. Here are my results:

Squat-

160 kg (353 lbs)- Good

170kg (375 lbs)- Good

182.5 kg (402 lbs)- Good!

Bench-

130 kg (286 lbs)- Good

140 kg (308 lbs)- Good

150 kg (330 lbs)- Not good (Was really close)

Deadlift-

185 kg (407 lbs)- Good

195 kg (430 lbs)- Good

210 kg (463 lbs, 3 lb PR)- Good

So this meet went a lot better than last.

Total is- 532.5 kg, or 1172 lbs, which is 61 lbs more than last December meet's total.

As a team, we got second place overall, and I managed to somehow get Best Raw Lifter, which really surprised me.

JC (1/12)- Jan 29th Meet Prep Mini-Meet

Andrey had us do a mini meet to determine where we are at, and here are my results:

Squat-

160 kilos- Good lift

Easy, was very fast.

175 kilos- Fail

175 kilos- Fail

I got 170 kilos in competition, twice, but somehow 175 stops me. There are a couple of cues I'm making myself be aware of, such as pinching my back and sorta "pulling" on the bar to reinforce the pinching. I'm focusing on strengthening my back too. W/e.

Bench-

125 kilos- Good lift

Easy

135 kilos- Good lift

Also easy

Didn't do last attempt

Deadlift-

175 kilos- Good lift

Easy

190 kilos- Good lift

Easy

200 kilos- Good lift

Hard-ish

2 weeks is not enough time for any significant strength gain, but I'm still focusing on strengthening my weak points.

HAPPY NEW YEAR EVERYONE

May 2012 bring plenty of happiness, success and lots of PRs!

JC (12/30)- Deadlift

Deadlifting at a sketchy Miami gym with shitty equipment.

Deadlift-

165 kg- 3x6

The only reason these felt a little hard was because my left had would slip as the bar had no grip whatsoever, and I had no chalk to boot.

Lat Pulldown-

180lbs - 4x8

Didn't have any more weight to add on :(

Hyperextensions-

4x12

Shoulder Press with Dumbbells-

50lb- 5x10

Very easy, but my left shoulder started acting up about 2 weeks ago so I didn't want to go too heavy. Shoulders are feeling great now though, so this is good news.

Abs

JC (10/20)- Deadlift

Deadlift-

405- 3x5

Didn't feel too bad

Bunch of other accessory stuff.

JC (10/17)- The Squatsss

Squat-

355x1

385x1

425x1 (20+ lb PR)

455x1 (with spotter)

Backdown sets-

365x5 - Minimal help from spotter

375x7 - Got a bit more help from spotter, so I did more reps.

Leg press-

4 platesx3x12

Leg curls-

260x3x15

Calve raises-

4 platesx3x50

Wide grip barbell curls-

80x2x8

90x8

100x8

More biceps work-

3x10

Weight: 220

Bench and Deadlift- 10/13 and 10/15

Bench Day-

Worked up to:

285*9 - (5lb pr)

Did 2 sets of 225 for 10 reps.

Did supplementary work.

Deadlift-

Worked up to:

380*8-

Did some back down sets at 365

Supplementary work.

Current weight: 220.