This week I recorded my first ever PR lift. I was going for 2 plates on bench but sadly I failed. Here is a video of it. ![]()
I need to start recording more videos to see where I need to improve in my lifts. In this video you can see that I was able to lift it a little bit over my chest. This means my chest can handle the weight but my triceps is what is holding me back. In order to be able to lift this weight, I need to work more on my triceps as well as my rear deltoids.
Next week I will record more videos and start to record voice overs so I have a bunch of videos prepared for the final year end IDS expo.
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I was speaking to Lucas this week and he wanted to change up his workout routine because he is starting to hit a plateau as well. Here is the new version of his workout plan that I made. It focuses on high weight with low reps, and the workouts have changed, allowing him to a have a variation in which muscles he works. ![]()
Jasmeet lost motivation to go to the gym because his friend stopped going with him to the gym. But he recently invested in a home gym so he will continue to go again.
Gurpartap is making huge improvements. His numbers have gone up a lot just in the last 2 months. He has a lot more room to gain weight on his lifts because he has more body weight. This week he hit a plate 25. Since he has so much room to improve he doesn't have to change his workout plan just yet. I don't think he will have to change it until the end of the year. I hit a plate 40 on bench this week and 2 plates 25 on deadlift. My numbers are increasing pretty steadily but I am starting to reach an equilibrium; plateau. I was doing some research on how to continue through a plateau.
I watched through various videos but this guy summed everyones points up with a short and simple video. https://www.youtube.com/watch?v=sLXmh89iHoM Him and other weightlifters recommend variation in reps, change in workouts, and eccentric overload. Variation in reps helps because it allows for your body to build the stamina it needs. For example, If I just keep lifting heavy weights with low reps, my body is eventually going to get tired. The variation in reps allows me to use different weights, providing for better isolation of certain muscles and helping me overcome a plateau. The second tip is very useful because once you do something for such a long time, you get used to it and it no longer becomes as helpful as it was before. You develop muscle memory which allows for less of a stretch that affects your muscles. With a change in workout, you develop muscles that you previously weren't working, which can help you increase weight on major lifts such as benching or deadlifting. Eccentric is basically the contraction of your muscles in the second part of a certain exercise. For example, if I am curling a dumbbell, the eccentric contraction is when I am bringing the weight back down. Overload means to have use a higher weight than what you actually can do. Using a spotter they can help with the first part of the exercise. For curling dumbbells it would be bringing them up. Then you can bring the weight down slowly by yourself. This allows your tendons to get used to the weight which helps with muscle memory. I was at the gym this week and this person came up to me while I was working out and was amazed at how much I was lifting for being at my weight of about 140 pounds. He told me to consider competing in competitions because my current weights are really good for competing. I did some research and found out that there at meets at UBC every once in awhile for anyone to come out and compete. The only reason my lifts are impressive is because of my body weight. If I increase my body weight to 150 pounds, there is going to be much more competition. I will have to switch up my IDS a little bit to do this but I think competing is a better decision for me. I need to speak with Ms. Ink and ask if it will affect my IDS mark, because I am changing my purpose of my IDS and + I won't be competing until September-December. I still need to increase my deadlifts and squats a little more and then I'm set to compete. I won't change anything in my program just yet but I might in the next weeks.
This week I researched on how I could become a CPT (Certified Personal Trainer). For every course I have to be 18 years or older, which I am, but I also need a high school degree. This is why I am planning to take this course in the summer when I won't have any school since I will not be taking summer school this year. 2 popular CPT programs come from British Columbia Personal Training Institute and Douglas College.
BCPTI - Course is about 1 month long - Total cost is around 2500 with tax - The certification is valued just as if someone were to graduate from UBC over Langara Douglas - Course is about 1 and a half months long - Total cost is around 1500 with tax - The certification is valued but not to the same extent as the BCPTI certification I think going to Douglas College would be a better option for me, just because it is cheaper and the certification is still valued at gyms across the lower mainland. If I want to get a job at a community centre or a private gym, I do not need to get my CPT. However, when I was speaking to Gopal, the personal trainer I interviewed, and Igor, another personal trainer from Hillcrest Community Centre, they said if you get your CPT you will get more money if you train people. Without I factor of more money, I want to get my CPT because it will help me understand training more, increasing my knowledge of fitness. This way my personal goals can be achieved, and I can help others as well. |
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June 2019
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