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Wei Cong

@a.weicong

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1/6 of @enso.powerlifting
Powerlifting Coach. Physiotherapist.

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Thank youuuu, family and friends, for all the messages and well wishes. ❤️

Many of our friends told us they didn’t realise the booth was there at the entrane…. Ahhhh hahahah!

Honestly, we could feel your presence and love throughout the day. Thank you so much for celebrating our special day with us. 🥰

Ps: The bride, MOH and BM had forgotten to record too.. Lagi sibuk berdandan ya di changing room.

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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 ❌ 😭

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Kiddos are back.

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Nein for nein

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Back in early July, we had the chance to travel to Himeji, Japan to document our Singaporean athletes competing at the Asian Pacific African Championships.

While we weren’t the official media team, we did what we do best: capturing the raw emotion of our athletes representing the red and white and more. From the build-up to the final down command on the platform, every moment told a story of pride, pressure, and perseverance, pushing not just for personal bests but to earn points for our nation.

We walked away with new friendships from all across the region and a newfound appreciation for the global lifting community. Grateful to the competition officials for welcoming us, and full respect to the Singaporean coaches who worked relentlessly behind the scenes for Team Singapore. Their dedication and presence anchored the team from start to finish.

Truly, an experience we’ll never forget.

Shot by 4 participation boys.

@powerliftingsingapore
@asian.powerlifting.federation

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APAC 🇯🇵 2025

Squat: 237.5/255/265 (+5kg)
Bench: 140/150/155 (+2.5kg)
Deadlift: 225/245/265 (Match Comp PR)
Total: 685kg (+7.5kg)
BW: 103.8kg
GLP: 85.03

1st international meet in the books and my best meet till date. Lower BW, PR total, and 27 white lights!

Big thanks to:

@nickoalas_ for always being in my corner and dealing with my nonsense, here’s to more #breakingbarriers

@joben.gravitas, @a.weicong and @jonus.ong for the game day management and the solid attempt picks. Couldn’t have done it without you guys keeping me in check with the dizzying speed that the meet was moving at.

@t.w.faith, @walterliftz, @imrizqin, @doggos_lifts, @urmumlifts, @nantharlifts for the support and the trip! Y’all were very fun to travel with HAHA #participationboys #crashouts

Thank you to @a7.singapore for sponsoring the singlet and sleeves!

Thank you to everyone at home who tuned into the livestream and watched me compete.

It’s been a good time, time to build for the next one, see y’all at Nationals ‘26 :)

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Asian African Pacific Powerlifting Championships 2025 🇯🇵

Proudest performance to date and in one of the nicest locations (let’s be real, can anyone say no to Japan??)
Numbers and placings aside, I’m most impressed by my confidence going into the meet. The prep leading up to this was by far one of the best I’ve had in my career—everything just clicked. It was one of the most enjoyable, focused blocks I’ve had in a long time.

Squat: 145/152.5/157.5 [+7.5]🥉
Bench: 85/90/92.5 (x) [+1.5]🥉
Deadlift: 187.5/197.5 (NR)/205 (x) [+4]🥈
Total: 445 [+13] 🥉

A big thank you to the people who made this all possible:

@jonus.ong – you’ve been a tremendous part of my growth as an athlete; I’m so grateful for the relationship we’ve been able to build and excited for all the things we will continue to work towards together.

@a.weicong - thanks for doing the math, making the calls, keeping us competitive, and wiping my feet like the princess I am haha

@twain.teo – you’ve acted as nutritionist, therapist, and friend these past 8 months, thanks for pulling me through the highs and lows of this prep

@nhojw__ @activexphysio - thanks for fixing me up when I needed it most and for all the laughs as you needle the crap out of my janky joints

@powerliftingsingapore – the best team and support system for all the athletes 🇸🇬

@a7.singapore – thank you for making us look flyyy on the platform 🔥

To all the people who sent me messages and watched from back home and around the world - it was so nice to receive all the love between lifts.

And of course, @kwladrian for being my rock and the loudest voice in the crowd. Everything I do would not be the same without your endless encouragement and support. I love you most ❤️

Ready for what’s next. We keep pushing.

#ASAFPAPOCHA2025

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To the ones that made this the best one yet 🇯🇵❤️

#ASAFPAPOCHA2025

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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

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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

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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

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Ark Powerlifting Open 2024

Azhari @roadtopostslipdisc

Azhari was facing quite a few external challenges, with the end of his internship looming as the meet drew closer. The final blocks of programming became a test of communication and adaptation, as we hadn’t yet established a strong rapport for addressing issues as they arose. To Azhari's credit, he’s always been the stoic type, taking everything in stride, whether it be the demands of his internship, high squat volumes, or even mid-back pain. However, this stoicism meant that, as his coach, I often had to make educated guesses about the appropriate workloads to assign week to week. Even with a weekly programming format, the reactive and prescriptive nature of the approach sometimes left us one step behind.

In the time following after the meet and our post-hoc discussions, however, I’ve seen a shift. Azhari has been more responsive and prompt in our communications, which has allowed us to work together more effectively. I’ve also placed greater emphasis on equipping him with the tools to manage fluctuations in his training conditions—educating him about thresholds and key indicators, such as the onset of knee pain. By doing so, he’s gaining the knowledge and confidence to manage his own adjustments, reducing the need for reactive prescriptions on my part. This progress not only reflects Azhari’s growth as an athlete but also sets the stage for more proactive and adaptive training moving forward.

SQ: 170, 185 (+2.5), 190 (X)

BP: 107.5, 115 (+5), 120 (X)

DL: 177.5, 192.5, 205 (+7.5)

7/9, 505kg total (+15kg) @ 91.5kg

Azhari walked away with the 5th place in this meet amongst the huge U93 flight. Well done mate . .

Azhari is coached by @a.weicong

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