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Samuel Friedrich | Powerlifting Coach

@_samfriedrich

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Christian, Husband, Father
Powerlifting & Hypertrophy Coach
650/413/650 @198
👇🏼Apply for Personalized 1:1 coaching👇🏼

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These are some of the strongest transformations I’ve coached so far — not just physically, but in consistency, mindset, and confidence under the bar.

None of these lifters are outliers. They didn’t get lucky. They committed to the process, followed a plan built for them, and executed every week.

I gave them structure, feedback, and accountability — but they did the hard part.

If you’re training hard but feel like something’s missing, this is what it looks like when you get direction that actually works.

👉 Apply for coaching through the link in my bio.
Let’s build something strong. by @_samfriedrich

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a year ago

Considering online coaching? Here’s what I provide.
⁠
This post outlines the structure, support, and results you can expect when you work with me.
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– Custom programming tailored to your goals
– 24-hour feedback on your lifts and questions
– Nutrition guidance to support performance and recovery
– Consistent accountability and mentorship
– One-on-one coaching calls to review progress and plan ahead
⁠
If you’re ready for a more focused, results-driven approach to training — apply at the link in my bio or DM me “COACH.”
⁠
I’ll personally review your application within 24–48 hours. by @_samfriedrich

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a year ago

These are my best lifts:
✅ 650 lb Squat
✅ 413 lb Bench
✅ 640 lb Deadlift

Built over 7 years of hard work
7 years without a full week off.
7 years of showing up when I didn’t want to.
3 national championships.
3 silver medals 🥈
10,000 hours dedicated to this craft.

But what I’m most proud of?
Helping the lifters on my team reach their potential physically, mentally, and on the platform.

That brings me more joy than any accolade I’ve earned in my own lifting.
This is what I love. This is what I do.

👉 If you’re ready to break through your plateau and become the strongest version of yourself, apply for coaching through the link in my bio. by @_samfriedrich

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a year ago

@vinson_travis just had some of the most insane bench progress for his first block of coaching. we hit a 40lbs PR with 365lbs. crazy progress for starting with already a 315+ bench

He was already on a program before we started. I just cleaned up the technique and improved the programming. you’d be surprised how much progress is on the table with the right changes.

Dm me if you want to join #TeamRich and start reaching your potential in powerlifting by @_samfriedrich

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2 days ago

there’s ALWAYS more than can be improved! by @_samfriedrich

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2 days ago

Here’s a clip from my most recent youtube video, you can find it in my instagram bio under the links.

Coping for why you aren’t giving your all (when you want to be great) is a cancer. And it needs to be cut out immediately if you want to excel. I go into great depth on this topic if you want to hear more, i’d love to hear your thoughts in the comments ⬇️ by @_samfriedrich

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3 days ago

The sooner you understand this the sooner you will have peace with these sessions. it’s ok bro’s it’s not over! by @_samfriedrich

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3 days ago

Obviously this was longer than a 1ct. but when I warm up for my variation work I like to be overly strict.

This lets me execute the working sets to the standard they should be at easier. stop making your 3ct pauses .5ct. stop rushing your tempos. stop squatting high. the bar for execution is so low.

humble yourself and and execute. you’re the only one hurting your gains by having a sub par standard! taken in Absolute Recomp - Fort Worth by @_samfriedrich

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9 days ago

In a powerlifting competition, you are judged based on how quickly you can get the barbell still. Once the bar is motionless, the judge will give you a press command. So if the bar is still sinking into your chest, you will have to wait until it stops. This will just make it harder off the chest.

You want to think about pausing as softly as possible. This will allow for the bar to become still immediately when you pause. In theory, this will give you a faster press command. However, some judges may still make you hold it… either way it is advantageous to be able to lift maximum weight if you can pause the bar as quickly as possible.

By trying to pause on the fuzz of your shirt, you have to be very controlled. By having this level of control, you have improved technique. So this cue not only helps the top end strength but also technical proficiency.

Save this for your next bench day so you can master the bench.

I made a free bench guide that covers basically every aspect of the bench press from technique to programming. If you want it comment “Bench” by @_samfriedrich

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10 days ago

Visualization is a superpower when it comes to locking in. That subtle perspective shift can make a world of difference in the quality of your training.

No extra caffeine, no extra hype, just the right mindset to take you to the next level.

If your powerlifting and compete, you need to remember what the focus of your training is for. It’s to execute ON THE PLATFORM!

With that in mind visualizing being on the platform is such a crucial thing to be doing.

Save this post for your next training session so you don’t forget‼️ by @_samfriedrich

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11 days ago

Coming into the week 1 of this block STRONG

Squat: 215kg//474lbs X1 205kg//452lbs 3x5
Bench: 150kg//330lbs 2x1
Deadlift 225kg//496lbs 3x3

Not only did we go heavier on squat but we added reps. So grateful to come into the new block with minimal pain and the ability to get through my whole workout. If anyone has gone through injury you know how frustrating and discouraging it can be to have the strength but the inability to express it.

Let’s keep working to build and express that strength God has given us‼️ by @_samfriedrich

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12 days ago

Lifting over 220kg? Probably 10kg+ jumps
Lifting under 170kg? Probably 10kg or less jumps

This isn’t perfect but we will typically see a ~5% increase from attempt to attempt. Always exceptions and individual circumstances that can change this.

But when planning attempts…. Stop being going so heavy on 1st and 2nds. Set your self up to win, not be gassed out!

Save this reel for when you plan your attempt at your next competition‼️ by @_samfriedrich

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14 days ago