You Time!

District 10 analyst has uplifting hobby

By Barbara Mendoza
District 10 Public Affairs

Squat. Bench. Deadlift. Ever come across these terms? How about lifting 600 pounds on a barbell? Rey Hernandez sure has!

Powerlifting is an individual strength sport that centers on three exercises: the barbell back squat, barbell bench press, and barbell deadlift. These aren’t just exercises. They’re the foundation of powerlifting, a sport where athletes push their strength to the limit by lifting as much weight as possible in a single repetition.

Rey, a Public Affairs analyst for District 10, developed love and passion for powerlifting at age 11 when he flipped through his older brother’s fitness magazines and watched him train. Inspired by his brother’s strength, he set a goal to one day lift heavy weights himself.

He started to hit the weights at 16 years old and by the age of 23, it was time to turn that dream and goal into a reality. He entered his first competition and won gold in the 220-pound weight class.

Rey’s love for the sport continues to this day. He is part of a local team called The Ironmasters, established by Powerlifting Hall of Fame recipient Joe B. from Stockton. Rey’s commitment to the sport is unwavering, hitting the gym five times a week when preparing for a competition and three times a week during the off-season.

When gearing up for a meet, Rey follows a strict 16-week training program:

Weeks 1-5: Initial Volume Phase – Establishing a baseline, usually starting around 30 percent of personal best lifts and then gradually increasing weight 5 percent each week to peak at personal best numbers (614-pound squat, 393-pound bench-press, and 594-pound deadlift) in weeks 14-15.

Weeks 6-13: Heavy Phase – Increasing weight while reducing reps 65-95 percent range of total numbers, focusing on protein intake, and maximizing recovery.

Weeks 14-15: Testing Phase – Pushing limits to determine competition numbers.

Week 16: Weight Cut & Peak Performance – Dropping excess water weight to qualify for weight class while ensuring peak strength levels. Resting and no lifting till the day of competition seven days away.

To gauge readiness for competition, Rey ensures he can lift his first attempt target weight in the gym one week prior at least three times in a row, before stepping onto the platform. Depending how that first attempt goes will determine the numbers for second and third attempts in all three lifts.

Sometimes fatigue from a weight cut, nervousness, or lack of sleep plays a big role in the body and performance on the day of the competition. Three judges score the depth, commands, and barbell control through the lift from start to finish.

Rey has competed in numerous regional competitions across the state, earning multiple medals. But for him, powerlifting isn’t just about winning, it’s about personal growth, discipline and community. The camaraderie in powerlifting is something special. Rey said.

“We push each other to be better, support one another, and celebrate each other’s victories. Ask any real lifter and they will tell you it's always you vs the weights.”

His dedication to the sport has also inspired those around him. His girlfriend, once a gym novice, now trains alongside him, embracing a healthier lifestyle. When he’s not competing, he gives back by mentoring new lifters, passing on his knowledge to the next generation of Iron Masters.

Rey continues to push his limits one heavy lift at a time.