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S3 | Powerlifting, Athletic Nutrition, Injury Rehab

@sss.trength

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A journey where evidence-based meets performance.
10+ yrs coaching for the long game.
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@s3_christine | @s3_quentin
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𝐉𝐎𝐈𝐍 𝐓𝐄𝐀𝐌 𝐒𝟑 ⤵

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HINT: it’s not random exercises stitched together.

An effective program balances three non-negotiables: ☑︎ VOLUME ☑︎ INTENSITY  ☑︎ FREQUENCY

Get these right ⇀ you build strength, size, and skill Get them wrong ⇀ you risk burnout, stagnation, or injury

In today’s post, I’m breaking down how top-level programs manage these three variables... with PRECISION, not GUESSWORK.

Why it matters? ☒ Too Much Volume ⇀ Accumulated fatigue exceeds recovery capacity ☒ Too Little Intensity ⇀ Insufficient neuromuscular stimulus for maximal strength gains ☒ Wrong Frequency ⇀ Technical proficiency and movement efficiency are underdeveloped or poorly maintained 
Success isn’t just about working hard — it’s about managing fatigue, skill retention, and recovery at the SAME time.

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This is just the foundation and the first part of our PROGRAMMING SERIES.

In the next posts, I’ll break down ‘The 4 Building Blocks of a Powerlifting Program’ (aka: What separates random lifting from systematic progress.)

📝 FOLLOW or TURN ON NOTIFICATIONS so you don’t miss the rest of the series. by @sss.trength

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a year ago

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a year ago

— by @sss.trength

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2 years ago

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This Friday, our SSS.TRENGTH athlete Chisom Ezeh will represent Canada at the 2026 IPF Open World Championships in Druskininkai, Lithuania.

Friday, June 19
Session 2, Flight B
3:00 PM Druskininkai time
6:00 AM Calgary time

This will be Chisom’s first World Championships, but the work behind this moment began long before she earned the opportunity to wear the Team Canada singlet.

Most people only get to see the finished product: the attempts, the numbers, and the result on the scoreboard.

As her coaches, we have seen everything that came before it.
We have seen the demanding training weeks, the difficult sessions, the adjustments, the setbacks, and the days where she still found a way to give everything she had. We know how seriously she takes her training and how much of herself she has invested into becoming the athlete she is today.

Only a few people will ever understand how hard Chisom works because so much of it happens quietly, without recognition or an audience. We have been fortunate enough to witness that commitment every week, and that is what makes seeing her reach this stage so meaningful.

She did not arrive here because of one performance or one successful training block. She arrived here by consistently doing the work, especially when it was difficult.

Chisom, we are incredibly proud of you and grateful to have been trusted with a small part of this journey.

You have earned your place on this platform.

Now it is time to represent Canada, trust the work you have done, and experience your first World Championships.

Canada will be watching.
🇨🇦 by @sss.trength

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4 months ago

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Good luck to all of our @sss.trength athletes competing at the 2026 APU Provincial Championships this weekend.

We’re proud to have you representing the team and can’t wait to watch you take the platform.

Competition times for each athlete are listed in the post. If you’re in Calgary this weekend, come cheer on Alberta’s strongest athletes 🏆 taken in Garrison Curling Club Calgary by @sss.trength

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4 months ago

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This sport has been a big part of my life through injuries, setbacks, and so many seasons along the way. To still love it this deeply, both as an athlete and as a coach, after all these years feels like a privilege that continues to give me a reason to keep showing up for the platform.

Thank you to everyone who supported me. I heard the cheers and carried them with me through every lift. I’m grateful to be part of a community like this.

We achieved beyond our goals, @s3_quentin 🥹🥈
Looking forward to the rest of 2026 🫶🏽 taken in Sheraton Hotel Newfoundland by @sss.trength

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6 months ago

— DAY 6 at CANPL NATIONALS 🇨🇦

Team S3 will be on the platform today at @canadapowerlifting @canplnationals

The competition runs across multiple sessions this week, showcasing some of the strongest athletes in Canada.

Good luck to @s3_christine @rian.angeli as they represent SSS.TRENGTH on the national stage today.

Special thanks to the @canplnationals meet directors, officials, spotters/loaders, and volunteers for running the platform and making this event possible. taken in Sheraton Hotel Newfoundland by @sss.trength

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7 months ago

— DAY 5 at CANPL NATIONALS 🇨🇦

Team S3 will be on the platform today at @canadapowerlifting @canplnationals

The competition runs across multiple sessions this week, showcasing some of the strongest athletes in Canada.

Good luck to @the_fit_chi as they represent SSS.TRENGTH on the national stage today.

Special thanks to the @canplnationals meet directors, officials, spotters/loaders, and volunteers for running the platform and making this event possible. taken in Sheraton Hotel Newfoundland by @sss.trength

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7 months ago

— DAY 4 at CANPL NATIONALS 🇨🇦

Team S3 will be on the platform today at @canadapowerlifting @canplnationals

The competition runs across multiple sessions this week, showcasing some of the strongest athletes in Canada.

Good luck to @s3_christine @namlifts1 as they represent SSS.TRENGTH on the national stage today.

Special thanks to the @canplnationals meet directors, officials, spotters/loaders, and volunteers for running the platform and making this event possible. taken in Sheraton Hotel Newfoundland by @sss.trength

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7 months ago

— DAY 3 at CANPL NATIONALS 🇨🇦

Team S3 will be on the platform today at @canadapowerlifting @canplnationals

The competition runs across multiple sessions this week, showcasing some of the strongest athletes in Canada.

Good luck to @italz_finest @this.iron.brian as they represent SSS.TRENGTH on the national stage today.

Special thanks to the @canplnationals meet directors, officials, spotters/loaders, and volunteers for running the platform and making this event possible. taken in Sheraton Hotel Newfoundland by @sss.trength

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7 months ago

— DAY 2 at CANPL NATIONALS 🇨🇦

Team S3 will be on the platform today at @canadapowerlifting @canplnationals

The competition runs across multiple sessions this week, showcasing some of the strongest athletes in Canada.

Good luck to @monica.lifts @nicolepowerlifts as they represent SSS.TRENGTH on the national stage today.

Special thanks to the @canplnationals meet directors, officials, spotters/loaders, and volunteers for running the platform and making this event possible. taken in Sheraton Hotel Newfoundland by @sss.trength

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7 months ago

— DAY 1 at CANPL NATIONALS 🇨🇦

Team S3 will be on the platform today at @canadapowerlifting @canplnationals

The competition runs across multiple sessions this week, showcasing some of the strongest athletes in Canada.

Good luck to @this.iron.brian @nicolepowerlifts @italz_finest as they represent SSS.TRENGTH on the national stage today.

Special thanks to the @canplnationals meet directors, officials, spotters/loaders, and volunteers for running the platform and making this event possible. taken in Sheraton Hotel Newfoundland by @sss.trength

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7 months ago