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Diego Sanchez Rosa

@strongerwithsanchez

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• 🏯Training Arc⛩
• B.S. in Biology🧬 / MD ‘28🩺
• Powerlifting⚪️⚪️⚪️ / Bodybuilding💪
• Evidence-Based Training/Nutrition Advice📊

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𝕄𝕖𝕖𝕥 #𝟝 ℝ𝕖𝕔𝕒𝕡

After the disappointment that was my last meet, I told myself that I wouldn’t compete again until I was undeniably stronger.

Although this meet was far from perfect, I can confidently say that I brought my best performance yet to the platform.

The judging was pretty brutal, which set me back early in the meet. I ended up pulling through and hitting some cool milestones, but it took overcoming some big mental hurdles to get there.

𝕊𝕢𝕦𝕒𝕥
1️⃣ 185 kg (407) ⚪️⚪️⚪️ (Meet PR match)
2️⃣ 195 kg (430) 🔴🔴🔴
3️⃣ 200 kg (440) 🔴🔴🔴
Definitely not the outcome I expected. Squats were on fire during prep and my opener flew, but the judges decided that my last 2 attempts weren’t deep enough. Unfortunate, but everyone was judged to the same standard. I just have to be better prepared next time.

𝔹𝕖𝕟𝕔𝕙
1️⃣ 110 kg (242) 🔴🔴🔴
2️⃣ 115 kg (253) ⚪️⚪️⚪️ (7.5 kg meet PR‼️)
3️⃣ 120 kg (264) ⚪️⚪️⚪️ (12.5 kg meet PR‼️)
I was pretty demoralized after squats, but my circle helped me get my head back in the game. Ended up breaking the bench curse and hitting a HUGE PR on the last attempt, which I’m happy about.

𝔻𝕖𝕒𝕕𝕝𝕚𝕗𝕥
1️⃣ 215 kg (474) ⚪️⚪️⚪️
2️⃣ 235 kg (518) ⚪️⚪️⚪️ (17.5 kg meet PR‼️)
3️⃣ 242.5 kg (536) 🔴🔴🔴
Deadlifts showed up STRONG on meet day. I was confident that I had that third pull, but the hand I tore 2 weeks ago gave out near the top. Stings a bit, but I know I’ll have more in me when the time is right.

𝕋𝕠𝕥𝕒𝕝: 540 kg (1,189) @78 kg (172) (+30 kg meet PR‼️)

I won 2nd place in the Junior and Open 83 kg class, which is my first time being on the podium in my 4 years of competing in this sport.🥈

I genuinely couldn’t have done this without @max.athletics and @keegan.ek at my side. Max went above and beyond for me as a handler. Keegan did a phenomenal job documenting the meet and keeping me grounded. I also wanna thank everyone who supported me throughout this prep, it didn’t go unnoticed.🫂

Though the outcome was bittersweet, this meet was a big step in the right direction. As always, there’s more work to be done… best believe this won’t be my last time stepping in the arena. Onward and Upwards.🫡

#powerlifting #competition taken in Murder of Crows Barbell Club by @strongerwithsanchez

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8 months ago

𝕄𝕠𝕔𝕜 𝕄𝕖𝕖𝕥 ℝ𝕖𝕔𝕒𝕡

Had an absolutely wonderful time competing in the @umasspowerlifting mock meet this weekend. Though it wasn’t an official meet, it damn well felt like one. The pressures, excitement, and camaraderie all scratched the competition “itch” and gave me great memories of my last official meet of undergrad.🥹

This is the most confident I’ve ever been going into a meet and it definitely showed in my performance. Faced some adversity, took some big risks, but never felt like things were “out” of my control. Gained some valuable insight relating to my peaking / game-day strategies that I’ll be using in future preps as well.

𝕊𝕢𝕦𝕒𝕥
1️⃣ 180 kg (396 lbs) ⚪️⚪️⚪️
2️⃣ 192.5 kg (423 lbs) ⚪️⚪️🔴
3️⃣ 197.5 kg (435 lbs) ⚪️⚪️🔴 (+28lb PR‼️)
Squat peaked perfectly. I’m glad I went for a conservative third, given how demanding deadlifts turned out to be, but I’m sure I had ~2.5-5 kg more in me if needed.

𝔹𝕖𝕟𝕔𝕙
1️⃣ 110 kg (242 lbs) 🔴🔴🔴
2️⃣ 112.5 kg (248 lbs) 🔴🔴🔴
3️⃣ 112.5 kg (248 lbs) ⚪️⚪️⚪️ (+11lb PR‼️)
The curse of benching at a meet persists. Felt strong on my warmups, but had THE WORST back cramps I’ve ever experienced during my first two attempts, so I failed them. Modified my technique to have less leg drive on the third and was able to get it. Likely need to train on comp equipment more often to get used to it.

𝔻𝕖𝕒𝕕𝕝𝕚𝕗𝕥
1️⃣ 210 kg (463 lbs) ⚪️⚪️⚪️
2️⃣ 230 kg (507 lbs) ⚪️⚪️⚪️
3️⃣ 240 kg (530 lbs) ⚪️⚪️⚪️ (+51lb PR‼️)
Wow. This is why I compete. After the bench fiasco, I realized I needed to push deadlifts harder than planned to get the total I wanted. Ended up going absolutely ballistic and hitting the heaviest deadlift in the entire mock meet (still hyped about that).😈

𝕋𝕠𝕥𝕒𝕝: 550 kg (1,210 lbs) +88lb unofficial meet PR‼️

I want to thank everyone in the UMPL e-board for setting up an amazing mock meet. I also want to thank all the competitors for supporting me and creating a sick competition environment.

Last but certainly not least, I want to thank my boy @keegan.ek for agreeing to film the meet for me. He did an amazing job of capturing the tone of the day and made this meet an extremely memorable one.🤝 by @strongerwithsanchez

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2 years ago

𝕄𝕖𝕖𝕥 #𝟛 ℝ𝕖𝕔𝕒𝕡

Almost a year and a half of work finally paid off last Sunday. Words can’t express how fulfilled I feel right now.

For those of you who don’t know, I’ve been wanting to total 500 kg for a WHILE, but failed last February due to an injury + other external factors.

But after almost a year of consistent, intentional training, here we are:

𝕊𝕢𝕦𝕒𝕥
1️⃣ 165 kg (365) ⚪️⚪️⚪️
2️⃣ 175 kg (385) ⚪️🔴⚪️
3️⃣ 185 (407.5) ⚪️⚪️⚪️ (+33 lb meet PR!)
Squats felt unreal. This is by far the lift that improved the most this prep (considering it was also the most affected by the injury) and I feel like I’ve only just begun to scratch the surface. Excited to keep progressing!

𝔹𝕖𝕟𝕔𝕙
1️⃣ 102.5 kg (226) 🔴🔴🔴
2️⃣ 107.5 kg (237.5) ⚪️⚪️🔴 (PR Match)
3️⃣ 110 kg (242) ⚪️🔴🔴
Not gonna lie, bench almost took me out of the game. I felt STRONG but kept hitting the rack on the way up, which the judges punished me for. But I’ll control what I can control: time to rework my technique and use comp equipment more often to prevent this from happening again.

𝔻𝕖𝕒𝕕𝕝𝕚𝕗𝕥
1️⃣ 200 kg (440) ⚪️⚪️🔴
2️⃣ 210 kg (463) ⚪️⚪️⚪️
3️⃣ 217.5 kg (479) ⚪️⚪️⚪️ (+40 lb Meet PR)
One of the most cathartic moments of my life. Me and deadlifts had our differences this prep, but with the pressure of almost failing bench and needing to pull through to achieve the total I wanted, something clicked. I entered a flow state and WAY surpassed my expectations. Good to know I have the ability to rise to the occasion whilst under heavy pressure.👌

𝕋𝕠𝕥𝕒𝕝: 510 kg (1,124 lbs) @ 177 lbs bw (+95 lb Meet PR!!!!)
𝕎𝕚𝕝𝕜𝕤: 335 -> 347

Big thanks to everyone who supported me throughout this prep and at the meet, I truly appreciate all of you. Congrats to everyone who competed this weekend as well, you all showed some true character on that platform.

Last but certainly not least, I want to thank my brother from another mother @max.athletics for always being there to support me and taking AMAZING footage of the meet. Wouldn’t be here without you bro, love you to bits.🫶

As for what’s next, I’m not entirely sure yet. But best believe some hard work will be involved. Onward and Upwards.🫡 taken in Evolve Fitness and Training LLC. by @strongerwithsanchez

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3 years ago

𝕆𝕗𝕗𝕤𝕖𝕒𝕤𝕠𝕟 𝔹𝕝𝕠𝕔𝕜 𝟟

Another block, another batch of trials and tribulations to overcome.💯

This is my third block on doubles so far and weights continue to steadily trend upwards. First couple weeks were fairly smooth, but then my regular gym temporarily closed for renovations and work schedule got switched to night shifts halfway through, which threw me off a bit.

Regardless, I mustered up all the “fuck it, we ball” I had in me and ended up doubling 2.5-5 kg under my training maxes:

🗝️ 195 kg (429) x 2 Squat (PR Match‼️)
- Way smoother execution than last time.
🗝️ 120 kg (264) x 2 Bench (+5 kg PR‼️)
- Execution was sloppy, but I’m still pretty hyped about repping my comp PR. I’ll pause it next time.🤷‍♂️
🗝️ 235 kg (518) x 2 Deadlift (+5 kg PR‼️)
- Felt heavy in my hands on my first attempt and I psyched myself out. Slapped on some straps, listened to Erwin’s speech and got back to work.🐎

Hitting a 550 kg total for doubles was pretty satisfying, given I was fighting tooth and nail to achieve that for singles not too long ago.

Been flirting with the idea of competing soon. After all, this is objectively my strongest base yet. That being said, I still think there’s still a good amount of work to do before I’m ready for the platform again.

Only time will tell. In the meantime, we keep working. Onward and Upwards.🫡

#explore #gym #powerlifting #sbd #offseason taken in JDI Barbell Tribeca by @strongerwithsanchez

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6 days ago

𝕆𝕗𝕗𝕤𝕖𝕒𝕤𝕠𝕟 𝔹𝕝𝕠𝕔𝕜 𝟞

A little over half a year into this offseason and I’ve finally reached all the milestones I set out to achieve months ago:

🔓190 kg (418) x 3 Squat (+11 lb PR‼️)
- I’d all but given up on this one due to recurrent knee pain and other setbacks. Knees had been feeling healthy for weeks before this and the second rep moved like butter, so I sent it. Glad I did, my reaction says everything.

🔓115 kg (253) x 3 Bench (+11 lb PR‼️)
- hit this last block, but ripped 115 for a calm double last week.

🔓230 kg (507) x 2 Deadlift (+17 lb PR‼️)
- failed this last prep and had a score to settle with it.

I’d be lying if I said it’s been easy though, training after 12+ hour surgery shifts’ brutal. But as always, nothing to it but to do it. I’ve tweaked my training to fit this new schedule and thankfully my body’s been adapting well so far. Here are some of the strategies I’ve used:

⏱️ 𝕋𝕣𝕒𝕔𝕜𝕚𝕟𝕘 𝕣𝕖𝕤𝕥 𝕥𝕚𝕞𝕖𝕤: tried and true method for time management. Before you start rushing sets or cutting volume, audit how much time you’re passively spending in the gym. I give myself some leeway for heavy working sets, but warmups / accessories get done with <1-2 minutes between sets.

🎧 𝕃𝕚𝕞𝕚𝕥 𝕕𝕚𝕤𝕥𝕣𝕒𝕔𝕥𝕚𝕠𝕟𝕤: good practice for training in general, but especially when time is scarce and taking 5-10 min to “lock back in” is no longer a luxury you posses. Headphones in, notifications off, chitchat kept to a minimum. Focus is as much of a resource as glycogen and water, use it wisely.

☕️ ℂ𝕒𝕣𝕖𝕗𝕦𝕝 𝕨𝕚𝕥𝕙 𝕔𝕒𝕗𝕗𝕖𝕚𝕟𝕖: lastly, I’ve been choosing to “accept” when I’m tired instead of forcing hype via caffeine / heavy music. Sure, it gets you through the session, but it also messes up your sleep and prolongs the issue. Instead, I started last block lighter to give myself room to acclimate to stress and autoregulate as needed. I saved caffeine for the highest priority sessions, and by then my body “knew” it was time to train when 7 PM hit.

Cont in comments⬇️ taken in JDI Barbell by @strongerwithsanchez

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a month ago

No lengthy caption today, just progress.

#explore #powerlifting #deadliftpr taken in JDI Barbell by @strongerwithsanchez

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3 months ago

POV: amateur powerlifter tries bodybuilding posing

(flashing lights were paid actors)

#fyp #powerlifting #bodybuilding #physique #gymedit taken in IronOasis East by @strongerwithsanchez

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4 months ago

𝕆𝕗𝕗𝕤𝕖𝕒𝕤𝕠𝕟 𝔹𝕝𝕠𝕔𝕜 𝟛

Another block, another batch of training PR’s secured✅

Been investing a lot of focus and effort into my offseason training as of late and it’s definitely showing.

The 3 comp lifts are all feeling solid in their own regard, with squats taking the cake as the most improved upon this past block.

Tweaked bracing (belt lower on my torso on squats / higher on deadlifts) and bar positioning slightly, which made a significant difference in my confidence and rep consistency. Depth issue also seems to be essentially taken care of, which is a relief.

Bench has been (as usual) the most stubborn lift, but I’m confident that by accumulating more quality volume and being patient, It’ll come to.

Still ended up hitting some solid numbers last week:
🐝 177.5 kg (391) x 4 Squat PR‼️
🐝 120 kg (264) x 1 Bench Fatingle PR‼️ (Comp PR match after 4 working sets. Not the prettiest, but a step in the right direction)
🐝 220 kg (485) x 3 Deadlift PR‼️

I’m really enjoying this process and I’m excited to keep stacking small wins every week. At the rate we’re going, there should be some cool PR’s in the horizon. Time to make it happen.🫡

#explore #gym #powerlifting #offseason #progress taken in IRON VAULT by @strongerwithsanchez

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5 months ago

𝕆𝕗𝕗𝕤𝕖𝕒𝕤𝕠𝕟 ℙℝ’𝕤

I’m 8 weeks into this offseason and training is picking up some serious steam.

Life’s been unpredictable these past couple months with the start of clinical rotations, but performance has stayed pretty consistent regardless.

Training is still focused primarily on hypertrophy, but top set performance has been trending nicely. Hit some pretty big rep PR’s last week:

🔥 170 kg (375) x 5 (+11 lb PR‼️)
🔥 110 kg (242) x 4 (+1 rep PR‼️)
🔥 210 kg (462) x 5 (+16 lb PR‼️)

Hoping to keep this momentum going for as long as possible before life inevitably kicks my ass again lol. Until then I’ll do my best to ride the wave and not force anything.

Body’s feeling pretty beat up though, so a deload is in order first and foremost. Onward and Upwards.🫡

#explore #powerlifting #squat #bench #deadlift taken in IRON VAULT by @strongerwithsanchez

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6 months ago

𝔸𝕟𝕚𝕞𝕖 𝔹𝕠𝕤𝕥𝕠𝕟 𝟚𝟘𝟚𝟞

“Where’s everyone going, bingo?”

Had a ton of fun this past weekend at my second @animeboston

I’ve gone to a bunch of cons at this point, but this one’s the one that I look forward to the most. The crowd is chill, people are really friendly, and it’s easy to traverse.

The convention center’s also in the MIDDLE of a mall, so it’s always hilarious to see a mom and her 2 kids at starbucks be absolutely perplexed as to why there’s people walking around in full costume casually carrying around swords and BS😭

It was also cool to see the resident evil fanbase be so active. I grew up on the OG games, so it’s exciting to see it become mainstream. I even got multiple “yo, it’s Leon!” on the train there, which was sick.

Anyhow, I want to leave you guys with a friendly reminder that: no one cares, and that’s a good thing!

Some of you guys DM’d me this weekend being like “Cool, I wanna do this!”, so do it bro, seriously.

Obviously it’s silly, but that’s the point! Besides, most people genuinely don’t care, and those that do are looking for an excuse to judge anyways. What seems like a big deal to you, isn’t to most and vice versa, so just do what calls to you bro.

Who knows, you might just find yourself surrounded by friends in full costume in taco bell at 3 AM on the way back from a rave after singing your heart out to Meek Mill and Rick Ross in an uber (with the driver btw). Shenanigans don’t just “happen”, you make them happen by putting yourself out there.🫡

#animeboston #residentevil #leonkennedy #higuruma #cosplay by @strongerwithsanchez

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6 months ago

𝟙 𝕎𝕖𝕖𝕜 𝕆𝕦𝕥

Feels surreal to say this, but the hard part of prep is officially done.✅

It’s been a rollercoaster leading up to this. From losing a lot of my strength last year and having a dismal performance at my last meet, to committing 10 months of my life to gain that strength back and THEN some, the road to redemption was paved with no shortage of obstacles.

Through it all, I can’t help but feel proud of myself for staying under the bar and being quick to adapt. Every failure was used as an opportunity to learn and every victory strengthened my resolve to keep pushing.

When I started this offseason, I stated that I had one overarching goal: to be undeniably stronger next time I competed. And this week’s performance was objective proof that the goal is within reach:

𝕊𝕢𝕦𝕒𝕥: 200 kg (440) - 6 lb PR‼️
- Last time I hit 435 was in a mock meet after a peak + taper. 440 under training fatigue is a huge achievement for me.

𝔹𝕖𝕟𝕔𝕙: 122.5 kg (270) - 6 lb PR‼️
- Hitting this felt incredible. It almost made all the sessions where I misgrooved and clipped the rack worth it (almost.)

𝔻𝕖𝕒𝕕𝕝𝕚𝕗𝕥: 240 kg (529) - PR Match‼️
- Hit this at the same mock meet after a peak + taper, but the most I’d ever hit in training was 507. Hand tore at the top, but I still locked it out so I don’t really care. A solid taper + some wound care and I’m confident I’ll pull something heavy on meet day.

𝕋𝕠𝕥𝕒𝕝: 562.5 kg (1,238) - 12.5 kg PR‼️

Some may find sacrificing a year of their lives for a 30-50 lb total increase absurd. But if you ask me, it’s been a damn good year.

Job’s not finished. The arena awaits.🫡

#gym #powerlifting #meetprep #sbd #motivation taken in IRON VAULT by @strongerwithsanchez

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8 months ago

𝟚 𝕎𝕖𝕖𝕜𝕤 𝕆𝕦𝕥

Prep is almost coming to a close and everything’s falling into place beautifully.

The strength I built this offseason is finally starting to express itself and I’m comfortably hitting weights I’ve only hit once or twice right before a meet (for absolute grinder reps, no less)

🟥 𝕊𝕢𝕦𝕒𝕥: 192.5 kg (424)
* This one intimidated me the most, yet ironically moved the easiest.

🟥 𝔹𝕖𝕟𝕔𝕙: 120 kg (264)
* PR match with way more in the tank.

🟥 𝔻𝕖𝕒𝕕𝕝𝕚𝕗𝕥: 230 kg (507)
* Night and day from my attempt at this weight last block. Lost balance a bit and still moved smoothly.

but with this came its own set of challenges.

Though I knew from weeks of training data that my body was ready for these numbers, I started to second-guess myself right before top sets and doubt my strength.

Thankfully I had the support of my gym family to help me break the cycle and push me through that mental hurdle. People seriously underestimate the power of having a strong support system both in and out of the gym, especially during periods of high stress where your judgement may become clouded.

It takes a village sometimes, grateful for every single one of my brothers who stood by me throughout this prep.🫂

Body’s firing on all cylinders and Mind’s catching up to what is possible. Time to finish strong. Onward and Upwards.🫡

#gym #powerlifting #meetprep #sbd #motivation taken in IRON VAULT by @strongerwithsanchez

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8 months ago