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Jeffy Bong

@heffjongfit

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2025 Powerlifting America Summer Classic @kenmorebarbell

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Cool.

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First Meet Recap
Powerlifting America Kenmore Spring Classic

Squat:
190kg/419lbs ⚪️⚪️⚪️
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200kg/441lbs ⚪️⚪️⚪️
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205kg/452lbs ⚪️⚪️⚪️

Bench:
115kg/254lbs ⚪️⚪️⚪️
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122.5kg/270lbs ⚪️⚪️⚪️
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130kg/287lbs ⚪️⚪️⚪️

Deadlift:
187.5kg/413lbs ⚪️⚪️⚪️
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202.5kg/446lbs ⚪️⚪️⚪️
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207.5kg/457lbs ⚪️⚪️⚪️
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Total:
542.5kg/1196lbs @ 82.2kg
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This meet went exactly how I wanted it to go, going 9/9 on the day and 27/27 on white lights. This was after some disastrous days during prep that derailed my confidence and led to some minor tweaks in my left scapula.

I’d like to thank @marcus.lift for introducing me to this sport and coaching me throughout this entire prep, as well as being a great friend to me. Without you, I wouldn’t be who I am today and as strong as I am now.

Thank you to @ocklifts for being the best handler, making sure to keep me dialed in, and calling the perfect meet. I couldn’t have done it without you and I’m glad that you handled my first powerlifting meet.

Thank you to @annewithoutaninsta for dealing with all of my shenanigans in the gym, being a great friend, and driving me to the gym every single day.

Thank you to @demmans93kg for addressing some of my scapular issues that were causing me to lose confidence in having a clean meet. Without you, I wouldn’t have been able to get over my mental hurdles.

Thank you to @vin.kenmorebarbell for hosting a great meet, I’m glad it’s my first.

Thank you to @blob_log for the videos of my attempts. I appreciate you for helping me capture these moments.

Lastly, I would like to thank everyone at Kenmore Barbell & Fitness and Elite Barbell for being the reason I show up to the gym every single day, ready to have fun. All of you are the reason I push myself harder every single day. It’s time to keep building.

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3 weeks out and down 14lbs.

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20+ hours of driving and 8 hours of sploading before this session

485 lb • 220 kg lwu
540 lb • 240 kg didnt record 🥲
429 lb • 195 kg x 3
319 lb • 145 kg x 3

So grateful for @joyli.fts bringing out the big dogs @ashleeelifts @bennycrankskgs @ronanhinshaw to NYS Champs. Lets run it up at cNats 😎

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Entire time on bench, I was thinking, long pause. Long pause… Long pause…

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RIT TIGER CLASSIC MEET RECAP 🐯

Squat(3/3)
210/463 ⚪️⚪️⚪️
225/496 ⚪️⚪️⚪️
240/528 ⚪️⚪️⚪️
Squats felt very good from the jump, and I knew I was going to hit something pretty big

Bench(3/3)
115/253 ⚪️⚪️⚪️
122.5/270 ⚪️⚪️⚪️
130/287 ⚪️⚪️⚪️
Bench also felt very good, and I honestly felt like I had even more in me

Deadlift(2/3)
260/573 ⚪️⚪️⚪️
285/628 ⚪️⚪️⚪️
305/673 🔴🔴🔴
Deadlifts felt really good up until the third attempt. This one hurt. I really wanted a 300+ pull this comp, and also am not happy that I recorded a deadlift 15kg under my best single of prep.

Total 655/1444 @76.1 kg/168lb bw — 465.6 DOTS 493 AgeDOTS
Overall, this was a good meet, and probably the most fun I’ve had at a powerlifting meet thus far. It was great being surrounded by friends/teammates and competing alongside many of them. It didn’t end the way I wanted it to, but I still had platform PRs on everything. Also got tested for the first time as well which was cool.
Thank you to the GOAT coach and handler @rossy.lifts, everyone from @ritbarbellclub, @eastavebarbell for hosting us, Mom, Dad, and Grandma for driving up to watch, @usapowerliftingny @usapowerlifting, and everyone else who made this possible!
Now it’s time for me to bulk my way to the podium in OKC 🤠

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RIT Tiger Classic lift + tag dump
672.5kg total @ 98kg
8/9 lifts, 24/27 lights

Squat 3/3
1. 215kg/474lb ⚪⚪⚪
2. 225kg/496lb ⚪⚪⚪
3. 232.5kg/512lb ⚪⚪🔴
Didn't ask about the light, probably depth. Moved well.

Bench 3/3
1. 155kg/341lb ⚪⚪⚪
2. 167.5kg/369lb ⚪⚪⚪
3. 175kg/386lb ⚪⚪⚪
Extremely happy. Crowd definitely helped me lift the third attempt

Deadlift
1. 255kg/562lb ⚪⚪⚪
2. 265kg/584lb ⚪⚪⚪
3. 275kg/606lb 🔴⚪🔴
Hitching. Counting it as a personal PR though

Tagging time
@tarontran
This guy forced me to be his friend at the end of my last semester, and he's been a real one ever since. He's also forced me to be social (I suck at talking to people)
Great seeing you, thanks for giving me some good competition

@heffjong
I forgot my singlet at home and this man came in clutch for me. If you're wondering why I wrote HJ (backwards) on my third dead, he's the reason why

@rossy.lifts
I may no longer be a perfect powerlifter, but I've been running a modified version of the program since cnats. Gotta give credit where it's due, the program works.

@greeny.lifts @snellyj66 @oginliphs @jg.hundo @heffjong @ruhansyed1 and any other spotter that I missed. Too many of you and I don't have all your @ s

@_johndom_
This guy gets a special shout out for continuing the round back Ritchie legacy, better than I ever could. He pulled 672 for a yolo pull, technically second attempt too. Good shit making it to cnats

And all the other competitors, I don't have everyone's @ but
@sashawhey @nopayne.nogain_ @jonnytwadds and everyone else from the @ritbarbellclub

Also thank you to everyone that showed up to watch/help run the meet. This was honestly my favorite meet of all time. No qualifying pressure, just very chill. Hit a huge PR on bench which also helps. My next goal, 700kg @ 90kg, probably next year at the same meet. That's right, it's time to cut.

Pretty pictures in ~2 weeks. Meet recap instead of just tag dump

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"Padre, te pido ahora tu fuerza sobre mi"

Thank you to all my friends who supported and especially to my Coach @bcf_lift who's been dealing with me for the last 6 months I've never been happier with my progress :) also apparently my name is Tyrone

Thanks to @eastavebarbell and @ritbarbellclub for hosting the meet!

Squats: 242 (I was Tyrone here), 374, 407
Bench: 242, 257, 275 (fail)
Deadlifts: 540, 572, 633 (fail)

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#powerlifting #squat #squats #powerlifter #powerliftingmotivation #strength #gym #gymmotivation

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Thanks again to @jmklift for coming out to teach us! A very successful day all around. Stay tuned for more learning opportunities coming soon!

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RIT BARBELL CLUB WEEKLY ROUNDUP

1. Tomasz pulls a 220kg/485lb deadlift single
2. John hits a PR squat triple of 170kg/375lbs
3. Jeff squats 177.5kg/391lbs for a triple
4. Jon hits a bench triple with 235lbs/106.5kg

DM clips to @ritbarbellclub if you want to be featured next week!
Cover design by @eoghan.design

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