Here is a PDF to my paragraph responses about my IDS reflection: ![]()
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This week I started to edit the exercise videos with voiceovers. Next week I plan on meeting up with my trainees and see their progress over the year. I am also going to train with Jasmeet and record our workouts together, so I can show my understanding through the training of another person. With the approach of the IDS fair coming I still want to hit any PR's I possibly can. By the end of the year I am predicted to hit 2 plates on bench, 3 plates on deadlift, and 2 plates 25 on squats.
Since we are getting into the final stretch till the IDS expo I have been recording videos of my workouts. Some of the general workouts I do for selective areas. In the last 2 blog posts, I have back, shoulders, and arms. This week I recorded my chest workouts. In this folder I have some of my favourite chest workouts which are essential to work important muscles. For example the notorious bench press. Probably the most known lift around the entire world. This workout is excellent because it helps for a series of different muscles. First of all it helps your core because in order to lift heavy, you need a compact, strong core. It also helps to workout the triceps. During the eccentric part of the lift, the majority of the lifting comes from the triceps as it allows you to lockout at the top. Obviously bench press also helps your chest.
Here is a link to the videos. I will be doing all the voice overs in 2 weeks. https://drive.google.com/drive/folders/1QAF-1LUINLphrZNCHhisSlRJ5M7QQRfp I talked to Ms. Ink this week and she gave me a green light for slightly changing my project. I will not be reaching 150 pounds for the end of the year, but will now only continue to focus on my personal strength since I will be competing in weightlifting. I plan on competing in the 140 pounds weight class. I won't be competing by the end of the year because I am just not ready. I still need to work on my squatting and deadlifting if I want to earn high placements.
Another competitor who goes to the same gym as I do, was talking to me and he was letting me know how he prepares for his competitions. The majority of fitness channels on the internet tell their viewers to just focus on heavy and continuously go heavy every-single day. This guy at the gym was telling me something different. He told me that every second day he goes heavy, and in the middle of those 2 days he goes for high amount of reps. This way you are still lifting heavy weights, but also increasing the stamina of your muscles, which overall increases the power of your muscles and tendons. I have already started to vary my rep ranges, but not to the same extent. He states to do a lot of reps, until my muscles can no longer push anymore. For example if I am shoulder pressing, I have to do 30 reps with a certain weight. If I can only do 15 in one go, I can stop but only for a maximum of 15 seconds before I have to continue to reach those 30 reps. 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. 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. Since I had a lot of tests and projects this week I did not progress in terms of research but I managed to hit a plate 35! Sadly I did not get the video. I keep forgetting to record these milestones. At the rate I am increasing my weight on lifts, I think I definitely will hit 2 plates by the end of the year. I went to the gym 4 times this week and hit pr for my chest and my legs. I continued with meal prep and my protein shake invention.
I also got in touch with the people I am training. Lucas is progressing at a good rate. He has the ability to increase weights on every exercise without hitting a plateau for a while. Jasmeet hit a pr on deadlift this week for a plate 25. I was looking into how to increase deadlift weight and a lot of it is confidence. That doesn't mean a 120 pounder can go lift 5 plates, but if a person is 25 pounds a weight they want to lift, then the person's mindset can really effect it. Larry wheels and the strongest man, Thor Bjornsson, have been lifting together recently for the world's strongest man competition and they said that if you feel you can do the lift, then there is a higher chance of lifting it. The reason why I believe this is because it happened to me this week. I was lifting 2 plates 15 for a single rep. I didn't think I could go higher but still tried anyways by trying to lift 2 plates 25. For the first attempt I couldn't even lift it off the ground. For my second attempt I was thinking that if my friend can do it I can do it too, so I put my music on and did it pretty easily. Here is the video with Larry and Hafthor. https://www.youtube.com/watch?v=pgWFW7Y10P0 |
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June 2019
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