Instagram story viewer> @enso.powerlifting> Posts

ENSŌ Powerlifting

@enso.powerlifting

624

followers

377

following

Community · Knowledge · Passion
💼Articles
📚The Team: @a.weicong @geordi_t @qunnn_pang @shreddedbycaifan @sb.vict
📧[email protected]

POSTS STORIES REELS TAGGED

Download All

Today we’re celebrating the people who make our community stronger every single day. Our volunteers have poured their time, energy, and heart into supporting the tertiary national meet, and we’re excited to give a little something back through our special Lucky Draw for discount vouchers sponsored by ENSŌ !

Not only that but ENSŌ has also provided a lucky draw for participating schools to have a workshop ran by the head coaches of Enso !

A huge thank-you to ENSŌ Powerlifting for making this possible and for always investing in the growth, learning, and well-being of our community. Your support lifts all of us higher. by @enso.powerlifting

53

0

10 months ago

Every meet runs on the effort of volunteers who show up early, stay late, and keep things moving behind the scenes. This year, Team ENSŌ is setting up a Public Donation Box to give back to them in a meaningful way.

All contributions will go directly towards volunteer vouchers, as a small way of thanking them for their time and dedication to the sport.

If you’d like to support, please PayNow to +65 8501 7445 and indicate "TN Donation" in the comments or notes section.

No amount is too small. Every bit counts toward recognising the people who make Tertiary Nationals possible ❤️ by @enso.powerlifting

20

0

a year ago

We would like to extend our sincere thanks to ENSŌ for coming on board as one of our main sponsors of Tertiary Nationals 2025. Their ongoing commitment to community-building continues to uplift the sport at all levels.

As part of their support, ENSŌ will be hosting an online fundraising seminar on 26 October 2025 at 9:00 PM, aimed at preparing lifters for Novice Classic and Tertiary Nationals. The seminar will cover essential topics including meet preparation, handling, and competition-day readiness. Open to all, this event is also an opportunity for the broader community to give back through public donations.

All proceeds from the seminar and donations will go towards appreciating the volunteers who power this event—through lucky draw prizes that recognise their time and effort.

1. School Club Lucky Draw:
- 1 x Powerbar Voucher (up to $300)
- 2 x SBD Workshops (90 minutes each, valued at $150)

2. Individual Lucky Draw
- Equipment vouchers (reimbursement basis)
- 20% off the first month of ENSŌ coaching (newcomers only)

Join us for an evening of education, community, and giving back to those who keep the sport running behind the scenes down in the link below or find it in our bio !

https://forms.gle/g4aYh7ztk684qQvH8 by @enso.powerlifting

36

0

a year ago

Fundraising Seminar (Raising the Bar 3)

We’re excited to announce that ENSŌ will be conducting a Fundraising Seminar!

This seminar is designed for lifters stepping into Novice Classic and Tertiary Nationals, but anyone curious is more than welcome to join. We will cover competition sequence, meet day flow, as well as warm up timings. This is more than just a workshop, it’s a chance to prepare yourself for competition day.

All registration fees go directly into the volunteer lucky draw. By signing up, you’re not only investing in your own journey but also supporting the volunteers who make Tertiary Nationals possible.

Date: Sunday, 26 October 2025
Time: 9.00 PM
Venue: Whereby (link will be sent after sign-ups close)
Sign-up Fee: $10

Note: The seminar will be recorded and highlights may be published on ENSŌ’s social media for publicity. By signing up and attending, you consent to being featured in this content.

Join us, learn with us, and give back with us. Together we keep the sport moving forward!

Link in Bio! by @enso.powerlifting

16

0

a year ago

Part 2 is here. This post breaks down 4 strategies that worked behind the scenes at Tertiary Nationals 2024, all aimed at maximising team points heading into 2025.

They’re not magic bullets, just sound planning: how to recruit, place lifters, and stretch every point possible. It’s what helped pave the way to a podium finish at Uni Cup 2025.

FISU 2026 will change the game, but not the fundamental principles. Who’s laying the groundwork this time?

@powerliftingntu
@powerliftingnus
@sitpowerlifting
@susspowerlifting
@tertiarypowerliftingunion by @enso.powerlifting

40

2

a year ago

Riding the ADHD train, I dove into the numbers behind World Uni Cup 2025. For those who geek out over macro strategy (like me), this post unpacks how team points are calculated, breaks down performances across countries and unis, and offers a closer look at Team Singapore’s journey.

But beyond the stats, I’m hoping we can uncover how understanding these details helps the next team make smarter decisions and elevate the landscape for everyone. If you spot errors or have insights of your own, drop them in the comments.

This is part 1 of a 2-part post, the latter of which will review strategies I recommend(ed) during Tertiary Nationals 2024. Tertiary Nationals 2025 is around the corner - who will come up with the next winning strategy?

@powerliftingntu
@powerliftingnus
@sitpowerlifting
@susspowerlifting
@tertiarypowerliftingunion by @enso.powerlifting

73

2

a year ago

I went into APAC 2025 handling athletes unfamiliar to me. In a pinch, these are the practices I leaned heavily into to fulfil my role as their platform coach.

One. I always start off the conversation by asking about past pains. Powerlifting injuries are notoriously persistent, and will only flare up with increasing weight. Front-loading the warm-ups provide ample time to drop the opener. Discuss contingencies for attempt selection if it's a good or bad day - a minute passes by fast, you don't want to have such conversations then. Getting this information early also helps me run through any pain management tools I have under my belt. Painkillers, isometrics, soft tissue release and PNF go a long way in making a difference in the warm-up room. I’ve detailed some of my go-to tools in the graphics.

Two. Vibe out your athlete. The first attempt is usually the most nerve-wrecking, and also where their competition persona emerges. Observe their personality and emotional response. How is their arousal level? How do they hype up? Use this information to fuel or calm them.

This is also where I build consistent, predictable rituals. Once I start a habit, I will repeat it. Even if the athlete’s back is full of chalk, the action builds trust and reduce cognitive effort on them. I literally take things off my athlete’s hands, so that they can lock in.

Three. Calibrate max efforts and technique. Numbers on the page don’t tell the full story, strength fluctuates. Review videos of athlete’s past meets and grinds. How does it slow down? What is their technical threshold? With an experienced lifter, their RPE 10 will always be their RPE 10, regardless of the weight on the bar.

Reviewing their technique allows me to review their competition standards as well. Get strict about technical errors. I used to ignore it, believing that it's not my job. This changed after I got blasted by 3 red lights after the opener. No more! Cue if you must, drop the opener as required. Once the referees flag you on your opener, they will only pay more attention to catching the same error, not less. Don’t give them that ammunition. by @enso.powerlifting

54

4

a year ago

Just wrapped up reflecting on APAC 2025, and these 3 patterns kept showing up in conversations with other coaches.

The thing about international competitions is they have a way of stripping away assumptions we didn't even know we had. What worked in training or at local meets suddenly needs recalibrating.

1. The weigh-in lesson hit hardest. We celebrate when cuts feel easier, but that 2kg difference in baseline can completely shift how an athlete moves under load. We saw this play out with a few lifters who couldn't figure out why their groove felt different. The flag that I watch for is when athletes feedback that they feel “flat”.

2. Lowering your opener isn’t a sign you’ve lost strength; it’s often just smart lifting. International meets come with their own quirks. Maybe the carpet’s slippery, or the rack height feels off compared to training. The point is: your opener is there to buy you flexibility to help you handle the unexpected. You still get chances to jump bigger between attempts, opening up enough space to still finish with the total you planned.

And if squats moved easy? Empty the tank on your deadlifts. Remember: losing 5kg on your total from a missed attempt stings more than holding back an extra 2.5kg you weren’t quite ready for.

3. The anchoring thing is something I'm still working through as a coach. This is a hard lesson that I’ve learnt through many failures on the platform with my own athletes. It's hard to let go of what an athlete should be capable of and focus on what they're actually showing you in warm-ups. But that's where the real platform coaching happens. Ditch the meet card and respond.

These kinds of conversations - where we share what actually happens, not just what we plan - are what make us better as coaches and as a community. Shoutout to everyone who’s shared their stories; this is how we keep building collective knowledge. taken in Himeji Japan by @enso.powerlifting

126

3

a year ago

Pure Powerlifting Open 2024

Daniel Tan @daniolbro

We started working together around Aug 2023. Dan was suffering from multiple injuries that prevented him from squatting and deadlifting consistently for about 6 months or so. We decided to work together to get them sorted out, and eventually aim to get back to his pre-NS strength and back on the platform after that.

This meet definitely did not unfold as we had hoped for our first meet together. We faced multiple challenges, and being unable to handle him personally to navigate these issues was a pity. An unexpected call for soft knees cost us our second squat attempt due to not getting the squat command, and we lost the opportunity to add some kilos for our third attempt. We also missed our first bench attempt on butt lift (which was never a problem during training). Regardless, we decided to follow the plan because of how easy it moved, and managed to hit our planned 3rd attempt despite the miss. However, these setbacks disrupted our momentum heading into deadlifts. During the deadlift warm-up, Dan faced severe calf cramps that caused us to miss the first two attempts and at risk of bombing out (fella got me sweating and freaking in a wedding…. Please…… T_T). But @joben.yong came in clutch to help release the cramp, and we managed to secure the last deadlift and stay in the meet.

While we still walked away with an NR squat and meet PRs, we definitely fell short on our goals for this meet. We have reflected on this setback, digested the “loss”, and understood what we need to adjust for our training, and the weight cut and re-hydration strategy. It is important to show all the good, the bad, and the ugly. Falling short of your goals is part and parcel of your journey, and what is important is the takeaways from the experience to come back stronger on the next one.

SQ: 185, 200.5 (X), 200.5 (NR) (+3)

BP: 110 (X), 120, 125 (+12.5)

DL: 215 (X), 215 (X), 215 (-2.5)

5/9, 540.5kg total (+13kg) @ 58.50kg

Well done for making it through the meet, Daniel!

Thank you to @yunie.cs for helping to handle Dan on meet day!

Daniel is coached by @geordi_t by @enso.powerlifting

40

1

2 years ago

Ark Powerlifting Open 2024

Chee Wan @cw_lifts

What can I say about this meet for Chee Wan? A few missteps and assumptions were enough to derail our game-day plans, and as a coach, it was frustrating to witness from the sidelines. Chee Wan came in strong, aiming for a big total based on his solid training results, but as we know, training progress doesn’t always guarantee meet-day success.

The first misstep was on me—I was too lax with his weight management leading up to the meet, assuming that, as this was his fourth or fifth time doing a gut-and-water cut, the process would go smoothly. We also made the mistake of assuming the venue would be warm enough for him to sweat off the last few hundred grams of body weight upon arrival. Unfortunately, he missed weight by just 200g during the initial weigh-in, pushing him to the back of the line for a re-weigh—a minor inconvenience, but manageable. The real issue arose when both of the meet scales broke just as Chee Wan was due to weigh in again. This forced the APO crew to scramble for a replacement, leaving Chee Wan dehydrating for an additional two hours.

The extended dehydration, coupled with the hot environment, inevitably led to severe cramps. At one point, Chee Wan even had to pry his fingers off the bar after his squat attempt. We made the call to stop after the second squat to conserve his energy and focus on rehydrating as much as possible before bench. Thankfully, this strategy worked, and by the end of the bench, Chee Wan was functioning close to 100%.

Although it wasn’t the day we had envisioned, I’m incredibly proud of the sportsmanship and resilience that Chee Wan demonstrated in the face of challenges beyond our control. He handled the situation with poise and determination, even when the cards were stacked against him. The next meet will be a better one, and I have no doubt he’ll come back stronger and more prepared.

SQ: 170, 180 (+2.5)

BP: 102.5, 110, 115

DL: 190, 210 (-15), 227.5 (X)

7/8, 505kg total (-12.5kg) @ 58.9kg

Chee Wan walked away with the gold medal in this meet. Many thanks go to @geordi.t for handling the man on gameday!

Chee Wan is coached by @a.weicong by @enso.powerlifting

55

0

2 years ago

Ark Powerlifting Open 2024

Carmen @carmenngau

For Carmen, the main goal of this meet was to develop her low back strength and rebuild her confidence in lifting. She came into prep dealing with some low back pain, and we worked together to address it step by step. We focused on the fundamentals of rehabilitation and reconditioning: building a solid technical foundation, strengthening and mobilizing the musculature around her hips and spine, and progressively loading her deadlift.

These steps proved to be effective, as the primary goal was to help Carmen rediscover her confidence and resilience in the deadlift and more importantly, her physical capacity. Each attempt was designed to reinforce her tolerance and trust in her own abilities, and by the end of the meet, she had made significant strides in both.

Also, we decided to move down one weight class, and with that came the experience of a short term gut cut, which I think was excruciating for Carmen as we moved out all the fruits and vegetables for a week. While we didn’t push her numbers up substantially this time, I’m confident that her consistent work ethic and diligence will pay off in the long run.

SQ: 97.5, 107.5 (-2.5), 112.5 (X)

BP: 50, 52.5 (-2.5), 55 (X)

DL: 117.5, 127.5 (-15), 132.5 (X)

6/9, 287.5kg total @ 56.6kg

Carmen bagged the bronze medal amongst a flight of strong ladies. Well done . .

Carmen is coached by @a.weicong by @enso.powerlifting

33

0

2 years ago

Ark Powerlifting Open 2024

Clarence @chimkinlifts

This meet marked the end of a long rehab journey for Clarence as he worked through persistent adductor issues. With the move up to the U74 weight class for this competition, Clarence's main goal was to have fun and find something to look forward to in training again. Dealing with injuries and pain during training can be deeply frustrating. While I knew we were on track, it’s never easy for the athlete to see the light at the end of the tunnel. To help keep Clarence focused, we went through several rounds of reframing, shifting his attention to the process and celebrating small, positive outcomes along the way.

There were weeks when he couldn’t even deadlift 100kg, so we built a meet plan that accounted for this variable. Instead, we focused on his squat and bench, both of which showed significant progress. On the platform, we took a shot at ambitious YOLO attempts: 220kg for squat and 145kg for bench, because they felt within reach and, frankly, just looked good on the board. While he didn’t hit those attempts, I’m glad we gave them a go.

For deadlifts, we took a conservative approach, opening with 75kg to secure a total and eliminate the mental stress of potentially bombing out. In the warm-up room, Clarence had already warmed up past 180kg without any issues, which was a huge confidence boost. We also made final adjustments to his deadlift technique on the day, which brought back some of his explosiveness as he was no longer dealing with as much pain. Fueled by these adjustments, adrenaline, and a release from weeks of fatigue, we picked whatever his hands could handle for his attempts, and the man delivered.

SQ: 197.5, 210 (+10), 220 (X)

BP: 132.5, 140 (+7.5), 145 (X)

DL: 75, 205, 220 (-17.5)

7/9, 570kg total @ 72.0kg

Man walked away with the bronze medal in this meet. Wild for a guy with a 75kg deadlift opener . .

Clarence was coached by @a.weicong by @enso.powerlifting

46

0

2 years ago