Singapore fitness blogger heechai is going to start my training at Iron Fitness Singapore for the next 2 month!
Iron Fitness Singapore is the first and only full-fledged strength and conditioning gym in Singapore to use the conjugate training method.
Their program is proven to increase athletes’ strength in as little as 3 months and achieved their fitness goals.
If you are interested in improving your strength do visit their website or head down for a trial! They are located near Lavender mrt, less than a 10min walk you will be able to reach them. (783, North Bridge Road, (S)198751)
I had my first ever one rep max test (1rm), this test is used to gauge the strength of the individual so it can be used during the training. Some will require you to work on 50% of your 1rm some 110%. Normally we carry out 1rm test every 3 to 4 months to gauge your progress!
My 1 rep maximum test for squat followed by bench and deadlift.
30% to 50% for 8 reps
60% for 5 reps
70% for 3 reps
80% for 1 rep
90% for 1 rep
Max for 1 rep
+- 2.5kg 1 rep
When attempting one rep, keep calm. Take a deep breathe hold it. And execute. Maintain a slow and steady pace (so the bar wont bounce) when going down and then explode up. Holding the breathe so you will keep your lungs full and your body tight, unlike bodybuilding which practices breathing out this is something really different.
At the end my one rep max for
Squats : 110 Kg
Bench press : 110 Kg
deadlift : 135 Kg
A few things that i would like to get out in this 2 months will be
1. to increase my squats to 150 Kg
2. bench press to 130 Kg
3. Deadlift 175 Kg
4. To improve my lower back strength, i haven’t been able to squat will is partly due to my lower back injury as well. I will be doing a lot of foam roller in the gym and under coach kelvin specific rehab training i will build strength and improve my flexibility.
5. and of course with my new strength i will training to get my IPPT Gold again! Aiming to hit 2.4km under 9:30min!
I will be constantly posting up my training at my instagram page! Do follow me on my quest to become fitter!