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Raymond Debuque

@dbqpowerlifting

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The goal is to take Filipino powerlifting to an internationally respectable level.
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This was a good one.
@royyourboat is one of my very self-sustaining athletes in training. Requiring little to no handholding throughout the whole prep. He's built like a machine and executes all RPEs to the tee. This is why he's been making very very consistent progress through the whole time working together.
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The main goal for this meet was to improve on his previous total of 570, with a bonus goal of hitting the 600 total. We ended up a little short at 590, missing his last pull.
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Squats started out rough in the warm up area, with him overconsuming hydration salts despite not water cutting, had to throw up twice. A cautionary tale for people that think they need to top off potassium that much before meets. He ended up recovering and hitting that coveted 220kg 4 red plate squat milestone, albeit grinding it out harder than expected.
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He also had a so-so bench day, probably because of grinding out squats, but he managed to match his old PR nonetheless.
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During Deadlifts, he was feeling strong in the warmups, and everything up to 220 flew as fast as expected. We tried a different approach with his taper, pulling at lower intensities than my usual approach. He still managed to pull 245 with decent speed, but I think the taper from last competition was better for his deadlifts.
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Overall a great showing, competing raw and taking silver in the 83s at a light BW of 80.25. by @dbqpowerlifting

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2 years ago

Posted @withregram • @rgdebuque [DBQ Powerlifting Athlete Spotlight]
Eugene Imbang

Training lifts
142.5-167.5 (160 in comp)
120-130 (120 in comp)
187.5-202.5 (190 in comp)

Eugene has been making huge strides in training. However, with juggling school's finals and thesis in a very high mortality rate course, he has had quite a challenging past few months. That being said, Eugene still managed to make it to the platform and beat his total PR despite the challenges!

He's a real work horse and will do absolutely anything I put in the program. Once we get more practice with calibrated equipment, we'll see even better progress moving forward.

Looking forward to your bright future! by @dbqpowerlifting

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3 years ago

Posted @withregram • @rgdebuque [DBQ Powerlifting Client Spotlight]
Ella Tangco
Gym PRs!!!
105-112.5
52.5-55
135-140

Good steady progress for my my funloving bouldering-badmintoning athlete. The priority for the meet was to beat her old PRs, and she absolutely delivered.

We tried some new things that MOVED her squats. We also switched from sumo to conventional just for the heck of it. Bench has also been consistently benching! Meow bench has leveled up. Blue plate soon!

I love coaching people that enjoy other sports on the side. I absolutely support this lifestyle, especially for newer athletes. Enjoy lifting, enjoy running, jumping, climbing, crawling and all that. It might even prove to be beneficial for your powerlifting career in the future.

More meow lifting in the future. by @dbqpowerlifting

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3 years ago

Posted @withregram • @rgdebuque [DBQ Powerlifting Client Spotlight]
Dar Tangco
PH Nats - Silver 🥈 medalist Women 84+ Jr.

If you told me this girl had 4/5 weeks to get her bench and DL back from Zero, I wouldn't believe you. She managed to get back to her baseline numbers (150, 62.5, 160)in such a short time, even hitting a small (unofficial) squat PR at 152.5kg

Coming back from a TFCC injury (fancy term for her wrist), her doctor stopped her from doing any form of benching and deadlifting. So we had to make do and prioritize the things we could train during that time period.

Needless to say, Dar is back and ready to battle it out with the titans of the 84s next competition.b by @dbqpowerlifting

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3 years ago

Posted @withregram • @rgdebuque [DBQ Powerlifting Client Spotlight]
Kyla Gancayco (Kyla G)
PH Nats 2024 - Gold 🥇Medalist Women's Open 63kg

It's been a challenging past few months for us, with lots of new lifestyle variables thrown into the mix, but I'm proud that she still showed up on the platform to defend her Gold nonetheless. Despite not hitting anything close to our old numbers in prep, she showed up with a clutch taper to match her old squat PR and minimal pain compared to last prep.

It won't always be a good showing, but the bad meets will separate the great athletes from the good ones. We aim to be resilient in the face ofadversity, as we strive to be even better athletes.

We stay stoic and move on to the next prep with new learnings. by @dbqpowerlifting

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3 years ago

Posted @withregram • @rgdebuque [DBQ Powerlifting Spotlight]
Elai Catayoc
Nov->Feb
110->135 (140 in training)
50->62.5 (65 in training)
132.5->155 (160 in training)

Saya kachat nito pero pag nagovershoot, tahimik lang HAHAHA...

Kidding aside, a very promising athlete, surrounded by a great training buddies. I definitely attribute a lot of her success to her having a strong support group in the gym she trains at. Supplement a great training environment with a great program, rest and nutrition and you'll build champions from the ground up. Such is the formula of Zest Power Gym.

More to come from this promising lifter. by @dbqpowerlifting

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3 years ago

Posted @withregram • @rgdebuque [DBQ Powerlifting Client Spotlight]
Emilio Florendo
PH Nats - 105kg Gold 🥇 Medalist 743 total
National Squat Record holder at 290.5kg

Probably one of my very first athletes when I started coaching in 2018, I'm blessed to have been given an opportunity to coach such a talented athlete.

Playing around with powerlifting for fun in the past few years, he's just been taking the sport as a brake from his sporadic schedule and to get together with the homies haha.
It's only recently that Mio took powerlifting seriously again, and his numbers are showing for it. We have big plans ahead of us, you'll just have to see and find out. by @dbqpowerlifting

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3 years ago

Posted @withregram • @rgdebuque [DBQ Powerlifting Client Spotlight]

Mervin Ortono
66kg athlete
PH Nats July 2022 - 527.5kg 4th Place
PH Nats May 2023 - 560kg 4th Place
SG Nats Aug 2023 - 585kg 4th Place
PH Nats Feb 2024 - 605kg 4th Place (unofficial)
SG Nats Feb 2024 (1 week later) - 607.5kg Bronze 🥉95.00GL

This is the first time I've used a competition as the "Taper Week" for an athlete. I have never done a double peak in consecutive weeks, and for some athletes, it could be super stressful. With Mervin, we managed to do both consecutive meets successfully. That's one thing off of my coaching bucketlist. (Hindi daw magccut sa PH nats dapat, sino kaya nangdemonyo jk @powerliftroll )

Working with coaches is always a treat. They keep themselves accountable without much push from their coaches. Working with Mervin was so easy, since we operate on similar wavelengths when it comes to programming decisions. He is super disciplined especially when it comes to the execution of the main lifts.

I've always been a huge fan of accessory work, and Mervin is probably my biggest example of an athlete that bursted out of plateaus by taking his accessories and variations as seriously as he took his main SBD.

We did pretty long off-seasons after competitions where we would focus on increasing his baseline strength in variations, and accumulating more functional muscle mass.

Due to his dynamic schedule as a coach and now a Dad, we focused more on the quality of the sessions, and not as much on sticking to the designated days.

2 years in the making, and we're still hungry. On to the next! by @dbqpowerlifting

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3 years ago

We rise again. taken in Zest Power Gym by @dbqpowerlifting

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6 years ago

Extremes are almost never the solution. Happy mediums exist in everything that you do. The sooner you learn how to navigate this gray area, the wider your perspective gets. by @dbqpowerlifting

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7 years ago

[Thoughts on sticking points]
Force production through the whole range of motion is not a constant value. There are peaks and troughs that occur as a function of form efficiency, leverages and, quite plainly, strength of muscles used in the movement. Sticking points occur at the point where the force your body produces at a point in the range of motion is lowest. This is where the movement starts slowing down until it just stops and reverses.
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The idea behind greasing the groove or hyper specific training is that you smooth out those sticking points eventually. You will have to fail somewhere eventually, but you can't just stop training the other parts of the lift.
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My take on this is that unless the disparity of strength through the whole range of motion is big enough, there's no point in isolating the weak range. by @dbqpowerlifting

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7 years ago

Coaching this group of people has been a blast. They make my job so easy. Turned up with 7 medalists this time around, most took home some PRs, some took home lessons. Overall a positive turn out.
@richmond_sia luzon silver 120+kg, 60kg meet PR
@castillojandy luzon bronze 74kg
@anya.dara luzon silver 57kg, 310kg total! (300 club haha)
@daniel.singson 9/9 college silver, 540kg total, 50kg total PR (80kg meet PR)
@lancelaquian 24.5kg meet PR, college silver 66kg, Subjunior Squat record!
@volodyavillegas 15kg meet PR (not officially my client but he uses my old template and gets tips from time to time)
@bis_liftz College silver, 93kg, with a 35kg meet PR 532.5kg total
@zach_ruiz_powerlift with almost zero prep haha still came up with a decent total!
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Not in this photo:
@cayelxdbq for a decent showing, despite fighting through dengue 6 weeks out and the flu 4 days out. One of the unluckiest lifters I've known. Still did great!
@iamhypelos with a 9/9 huge lift PRs across the board, 74kg class!
@duranoaj my first remote client from cebu, with new bodyweight PRs, maintaining strength despite cutting significant weight this prep. Taking home a new bench and deadlift PR to boot.
@alifucio With the 500 DL and 500 total!!! Best decision to go for a PR with the risk of bombing out of the competition haha by @dbqpowerlifting

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7 years ago