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Jonus Ong

@jonus.ong

531

followers

490

following

BSc Sports Science, Physiotherapy
NSCA-CSCS
IPF Level 2 Trainer/Coach
Coach mentorship @enso.powerlifting

POSTS STORIES REELS TAGGED

547.5@64.15
170/177.5/182.5
117.5x/117.5/127.5 (injured)
225/237.5/242.5x

Meet recap soon by @jonus.ong

110

5

6 days ago

Lions Den 26

3 lifts, 9 attempts, 0 regrets (and 1 sore back)

Squat:
192.5/205/215 (x)

Bench:
125/132.5/137.5

Deadlift:
200/215/222.5 (x)

Total: 557.5kg
7/9
BW: 86.2kg
GLP: 75.72

+0.2 GLP while weighing 5kg less than the previous comp so that's a small W I guess?

@jonus.ong by @jonus.ong

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8

2 months ago

@jonus.ong @mcgerechua

140/147.5/152.5 (+5kg comp pr)
thanks jonus for w coaching n w peaking
feel bad for ragebaiting bro 24/7
this guy had genuinely passed on sm knowledge to me i geuinely gotta JUST glaze him cus
jonus GENUINLY top 1 coach ive seen in my lyfe

and im LITERALLY so chalant rn jonus GEUINELY is always right and im SOMEHOW always wrong

wait thats literally all yap but i just wanna thank jonus alot for nt jst being so patient w my antics but also super supportive thruout my meagre 2 years of trying to get stronger

YALL THIS GUY BEATING BCK BY 67X GENUINELY

and thanks to mcgere toofor handling me today, gave all the right calls and was lwk the only reason why i went 152.5 instwad of 155😭😭😭 WHICH WAS THE RIGHT CALL so thanks mcgere for helping me not bomb out

@lebronspillow pick up my video calls. real one, real 2 and fakeh. Stop calling me a retard. Im not retarded. I promise yall👍
@dadadadeez @bbeijingkaoyaa shut up
kidding il yall
@mrinjuryprone__88 bro been hella supportive the last 67 days
@ppp.zijian bro we lit been thru sm tgt js shut up
kidding i h8 you
kidding again bros the goat
@uali.toktar br genuinely got sm energy he averaging out my friedness
@veggie_allergy_67 HAS to stop asking for wrist wraps but bro genuinely been supportive asf
@chen.yi.56 dont even talk bro NOBODY tagged you
@u83.bird for being bird
@_.sl1pping_di5k_._u105._ @icebear_lifts @longarms.convionly @jake.u74 all yall jtc ppl chill asf btw i hope to keep on sharing racks w yall but yall geniinely forced to be my friend

yo im mentally fried so IF i missed you it dont mean im fake it js mean i GENUIENLY nt enuf mental space

physics uwa2 next week, how tf are we PASSING by @jonus.ong

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18

7 months ago

For every time I say “I don’t think I can”, @jonus.ong answers with, “What if you just do it”. Sometimes in not so many words 🤪 (loljk Couch is actually very eloquent)

With all the travels and ECAs I got myself into last year — plus the question of weight classes lingering — it was hard to say how we would show up this Nats, especially with such a short prep.

So, the goal was just to learn how to swat away demons and compete without internal pressures.

We won some clutch attempts and we lost some too haha
But I can confidently say that demons were swatted.

@jonus.ong & @twain.teo thank you for being in my corner through prep and real life; for indulging in my therapy vlogs and always knowing the right things to say to fix my head back on straight. After so many years in this sport, it’s easy to know what to do in the gym, but also just as easy to lose yourself as an athlete without the right support.

@isquatyourmum & @bey0nshey - both of you continue to be inspiring and formidable competitors, it’s an honour to share the platform with you titans.

@powerliftingsingapore always grateful for every opportunity to compete and don the SGP singlet.

@kwladrian your voice in the crowd fuels my soul #4lyf. Also thanks for the chicken hotpot 😘

To the cheerleaders that spent their Valentine’s Day watching me lift 9 times - words can’t express how much that meant to me 🫶🏼
@the.rojak.girl
@nazmisyaz1
mielfille_cherie

P.S. Last picture accurately depicts mine and Jonus’s athlete/coach relationship taken in Clarke Quay by @jonus.ong

118

4

8 months ago

[Reformd 2026]
My first meet as a dad.

Squats
210/225/235 (-15kg)

Bench press
127.5(x)/127.5/135 (-5kg)

Deadlift
255/275/280 (-12.5kg)

Total: 650kg (-25kg)

Bw: 81.1kg

IPF GL Points: 91.04 (-3.9)

I’ve spent the last 8 years of my life hitting the gym 3-4 times a week, to try to bring up these three numbers.

The gym almost feels like a religion, an iron temple. I’m blessed to have made lots of friends, gained a lot of fond memories and learned so much!

But I’m afraid this chapter has to take a back seat now.

I haven’t been lifting heavy for about a month, been working on other aspects of life. I’ve also signed up for Hyrox w @_hohomustache LOL (kena the Singaporean adult hobby curse).

And I’m afraid to admit it, but the past month felt liberating. To spend time with loved ones. To not have to lug around a huge training bag. To reshuffle priorities and not think about training, nutrition, rest and to be more present with my family.

Powerlifting as a competitive sport will be on hiatus. But I’ll continue to lift heavy because it’s fun.

Shoutout to @jonus.ong for working with me to finish third overall best male GLP this meet. Unfortunately we had a back tweak about two weeks out. Had difficulty walking but his masterful rehab fixed me up pretty well. We were making good progress before that but alas, it is what it is. We only get more resilient the more we mature in this sport.

Shoutout to the folks at @powerliftingsingapore for this meet and for @reformd_training for the prize money hehe.

And to my lovely wife for being supportive of this strength journey, for holding the fort while I’m out training and for bringing our daughter to see her daddy lift ❤️

To another year of strength! by @jonus.ong

386

14

8 months ago

Reformd 4.0 Bench-Only Recap
3 Jan 2026

Did a slightly crazy thing - 2 meets in 2 weeks

Wanted to give the bench-only experience a go just to see what it's like. And also in case my knees retire me from full power early against my will.

What I learnt
1. It's so fast...over like in less than an hour
(Also pretty sure cos we had the dream team for spotter loaders)

2. So first lift nerves is not a squat thing but a first-lift-of-the-whole-meet thing.

3. My coach @jonus.ong is a magician cos I'm a problem child.
Honestly weren't sure how this meet would turn out after getting this crazy lower back muscle spasm a week out that rendered me quite useless for a few days.

Anyway, mission accomplished. Squeezed out the new NR of 85.5 and bagged some cash.

Many thanks to @reformd_training and @powerliftingsingapore for organising and all the volunteers and referees for making this possible.

More Bench-only maybe? taken in Furama RiverFront, Singapore by @jonus.ong

89

7

9 months ago

Reformd IV

Squat: 145/157.5/165 (+5)
Wanted more but at least I added 5 kilos to my squat while being injured.

Bench: 115/122.5/130 (+20)
Decent but I already hit this weight 3 months ago. Happy to set a 20kg PR on bench though.

Deadlift: 160/172.5X/172.5 (-12.5)
At this point my left glute was hurting too much so we switched to conventional. I probably could've gotten 180 though. 🤔 Nice conventional PR either ways

200/150/220 next year hopefully

Things that went wrong:

1. Who would've guessed that going overseas twice before a meet, leaving 2 weeks to prep for it would be a bad idea?

2. Sacrificing sleep the entire year didn't really help either.

3. Not paying attention to my diet means that I didn't put on any weight in the last year.

4. AMRAPing 110kg, 100kg, 90kg, 60kg on bench on a random Saturday before going overseas was a terrible decision that affected my training even weeks later.

Things that went right:

1. I got leaner

2. I got a bit stronger by @jonus.ong

88

4

9 months ago

Reformd bench only meet 2025

195 (NR)

Thanks to couch @jonus.ong and uncle @unclebennylifting by @jonus.ong

91

4

9 months ago

Ark Powerlifting Open 2025 Meet Recap

After a year of experimenting and competing at 63, decided that life is more than calorie counting 😅

Came to APO to clock a valid total as a 69 for 2026 and ended with more than expected.

Weighing in slightly heavier than usual (enjoying going back to eating whatever I felt like abit too much), I was generally relaxed although a tad worried my good old knees would flare up. Thankfully they held up quite well and also managed to lock out enough for the refs IYKYK.

Highlight was going to 170.5 anyway to try to beat my total NR despite a no lift at 162.5. All that RDL during training culminating to this lift.

Haven't had this much fun at a meet in awhile!

Thank you Coach @jonus.ong for yet another fruitful meet prep and game day handling!

S - 120 / 127.5 / 135kg (-7.5)
B - 77.5 / 81.5 / 85kg (+5)
D - 155 / 162.5X / 170.5kg (+3)
T - 390.5kg (+0.5)

BW 67.9kg
GLP 81.63

Thank you @powerliftingsingapore and @arkbloc for another amazing meet.

And of course, thank you referees and volunteers for making the meet possible.

Thank you @ascendvisuals_ for the photo printout.

Till the next one (Bench only in about 2 weeks!) taken in Ark Bloc by @jonus.ong

73

2

10 months ago

APO2025 - U66

Weighed in at 65.00kg and hit:
Squat: 120/130x/140x
Bench: 105/110/115
Deadlift: 160/175/190

What started out as a goal going under 20% body fat in 2024 evolved into a year-long project in 2025 to move into a leaner body composition - and joining a meet as a U66 by EOY. The long story would have to wait for a full recap, but as for the meet itself…

Started with shenanigans - having toe cramps out of the hole in 130, with walking out forward (RIP brain), to a warm-up room miscommunication that led to a +10 on my 3rd squat (I probably only had 5kg tops), which I only found out by the time I stepped onto the platform. But alas, it is what it is.

Shook like a leaf warming up for bench - just didn’t seem to have the ‘mass’ or position to stay still/stacked and to keep my butt down on the bench at the meet. I guess this sensation of frailty and lightness pretty much wrapped up how I felt about these two lifts. Made a conscious decision to lower the opener for bench to maximise probability of success (no 120kg bench though… sadness).

Went into the deadlifts fine, did what I set out to do so nothing much to say here. Being about 15kg lighter than where I was at the start of the year gave me better leverage when it came to the deadlifts so was quite appreciative of that, although any benefit that came out of it was likely muted by the loss of mass and performance. Ended much better than I did as a U74 at Statera, partially because of attempt selections.

How do I feel? Pleased with the journey and lifestyle and behavioral changes that got me to where I am today. I knew years ago I wasn’t the strongest and definitely not the most well-muscled U74-U83, and I didn’t want to wait any longer to sort out body composition, especially since I intend to do this till M4 if my body allows. Can’t really complain about the strength loss - as expected with drastic weight loss, along with the lack of training consistency, bouts of falling sick and reduced performance on meet day in an attempt to see how light I could come in so I could have a bit more insight into bodyweight management for future meets as a U66.

Make weight ⭕️
Total 450 ❌
Bench 120 ❌ 😭 by @jonus.ong

102

11

10 months ago

It’s been a while, but gotta stay accountable to documenting this somewhat 🫠 by @jonus.ong

46

5

a year ago

It’s been a while… Same for weight loss 🥲 by @jonus.ong

30

0

a year ago