POWERLIFTING

It is the season of the new year for the year 2019. Every single year, I learn about myself more and more because of what life had offered me. It was indeed a blessing with all the achievements and learnings I gained throughout the year 2018. I have shared my learning before for the year 2016 and  2017. Feel free to have a read and share it with your friend and family.

2018 Learning!

Now, I am going to share my top 5 key learnings in the year 2018;

Learning 1: There is no more you and I, but there is “us”.

The year 2018 is the mark of 1st wedding anniversary with my beautiful wife, Patrissa. One thing I learn in married life, there is no more you and I. There is only us. How did we do it? We overly communicate our happiness and also our sadness to each other. It can be something tiny to something huge because it will build trust for each other.

Read Full Article

Advertisements

It is almost the end of the year 2018. It is best to reflect what did you achieve this year and think of a new goal for the year 2019!  Do you know the number one goal or resolution every year is to “Improve my Health”?  You may want to lose weight, go to the gym more often, and eat healthier. More and more people realise the importance of being healthy. The young and old people alike are now focused on health and fitness more than ever before!

Modern Vision Team. Fitness
Let`s be fit for the year 2019!

If getting fit is going to be your New Year’s goal for 2019, GREAT!! You should start now! Write it down on paper and focus on your fitness goal. You can find out more on goal setting here. It is about discipline and consistency every single day. However, there are myths about fitness out there. Especially, when we have access to the internet anytime and anywhere with no filter. Therefore, it’s important to know the truth from a reliable source. I am going to share the top three myth and the truth!

Read Full Article

The Squat is known as the King of all exercises. It is one of the favourite exercises among bodybuilders, strongman, sprinters, weightlifter and of course the powerlifters. A squat is even one of the powerlifting sport. Hence, it is one of the must exercise that will work every component of your body and highly technical, especially when you are going to for a heavy squat! Now let me share to you the five benefits of squat and the reason why the squat is known the king of all exercises. 

I was working on 140kg, 6 sets of 3 reps back squat.

Read Full Article

What is the Barbell Complex?

There are very similar to circuit workout. But it is done with barbell exercise. It is the workout that combines 4 to 6 exercises back-to-back for 5 to 10 reps without taking rest in between the exercises. Of course, this is depending on your fitness level. You will not leave the barbell from your hand until all the exercises are done.  You rest for 1-3 minutes and do them again for a number of sets. Hence, the name Barbell Complex!

NK8_2521.jpg

What are the benefits of the Barbell Complex?

Read Full Article

On the 29 September 2018 was the day I competed in my first International Powerlifting Federation (IPF) Sanctions Powerlifting Meet organised by Malaysian Association for Powerlifting. I finished the Powerlifting Meet with the total of 505kg and that is 30kg increase with a Wilks Points of 320.88. I squatted 170kg and it was an additional 10kg personal best. I bench pressed 115kg and it was an additional 5kg personal best. I did the deadlift weighing 220kg and it was an additional 15kg personal best. Overall, I am very happy with the performance because achieve my desired goal.

NK8_2865

I shared about the 5 right things that I did to prepare for a Powerlifting Meet. There are the right things I did for the Powerlifting Meet. I also include a link to download my essential item for Powerlifting checklist and Powerlifting Attempts Spreadsheet to help you to manage your attempt during the meet. Please check them out. I am sure you`re going to love it. 

I experienced setbacks throughout the Meet. If I was to do the Meet again. These are the things I am going to change and will do differently. Here are the three mains lesson. I hope it adds value to you! 

Read Full Article

On the 29 September 2018 was the day I competed in my first International Powerlifting Federation (IPF) sanctions Powerlifting Meet 2018 organised by Malaysian Association for Powerlifting Honestly, I was nervous as it is my first sanctions Powerlifting Meet. They were many strong people competing. I came in the competition with a personal goal which is to break the 500kg total celling. My previous total was 475kg. During the weigh-in, I started with the weight of 90.85kg which qualify me to compete in the Under 93kg Open category.

 

NK8_2599.jpg

Game Face on!! 

I finished the Meet with the total of 505kg and that is 30kg increase with a Wilks Points of 320.877. For the squat, I squatted 170kg and it was an additional 10kg personal best. I bench pressed 115kg and it was an additional 5kg personal best. I did the deadlift weighing 220kg and it was an additional 15kg personal best. Overall, I am very happy with the performance because achieve my desired goal. Looking back, there are things that I did right which I should continue. There is a lesson learned that I need to remember and I need to avoid in my next meet.  Now, I am going to share with you the 5 things that I did right for the IPF Powerlifting Meet. I hope it can add value to you to prepare you for the powerlifting meet.  Keep on reading…

Read Full Article

When I was a student at the university, it is easier to be consistent with my workout program. It was lots of learning and trial and error to find the sweet spot of fitness. I had tried body-building, running, obstacle course racing and finally I found powerlifting. I was all in into Squat, Bench Press and Deadlift. After I graduated, I begin to work. I have to say the work is demanding. At times, I need to work late and out of a business trip. It workout routine was all mess up.

Then, I got married to my beautiful wife, Patrissa. Best moment ever! This situation adds expectation to manage. That is the beauty of life! Full of surprise with the roller coaster of up and down. It is very exciting. Throughout the exciting life of up and down, I never forget about my fitness goal. The year 2017 was about Spartan Race. I have completed 2 Spartan Trifecta last year. This year, the year 2018 my goal will be powerlifting.  I did not hire any coach, but I have a friend who does powerlifting whom I learn from. Also, I invest in buying strength and conditioning books as well. Fitness is about being practical. We need to apply what we learn and work on it. We have to find what works and what does not work. Here is the big question.

How to build a workout program with your demanding day job?

Read Full Article

I started Powerlifting at the age of 21 and I was a late bloomer in the fitness arena. That period of time, I do not have a proper coach to guide this journey. A close friend of my, David Liaw was the person who introduces me to powerlifting. My source of learning was from Coach David, Uncle Google, and Sir. Youtube. I literally do not know anything about Powerlifting that I even Squat on the Smith Machine most of the time. It was indeed a bad option to stick to Smith Machine almost every workout. I had the assumption that it was just the same as free weight squat. I learn from my mistake and move forward.

DEADLIFT

205kg Deadlift during my first Powerlifting Meet

 

Read Full Article