Whitney Strength & Performance LLC, 43761 Parkhurst Plaza, Ashburn, VA (2026)

12/24/2022

Shout out to athlete on her Virginia Pro performance! This prep was incredible, a lot of progress made. High fatigue levels hit late which always takes a toll of the body & mind but we knew to trust the taper. Meet day went perfect. 9/9 day with PRs across the board + ANOTHER American & unofficial World Record deadlift. Very very proud of this performance. Excited to see what 2023 brings for Lynn.
Posted • Just an amazing meet yesterday! Sabre put on a fantastic show!

My first time ever going 9/9 at a meet AND PRing every lift! I did not cut weight this meet so lifted in the 60kg class. The day ended with a couple handfuls of MN records, American record and World record!

Squat 259 (6 lb meet PR)
Bench 116 (6 lb meet PR)
Deadlift 358 (10 pound PR)
Total 733 (39 pound PR)
I know the math doesn’t add up but I have never had all my PRs in one meet before either 💪🏻

Video 1- deadlift ended up being an American Record and a World Record
Video 4- Muddy made the big screen!!♥️ This wasn’t on the live stream so needed to document here

Biggest thanks to Coach for the best meet to date 🙏

And special thanks to all the awesome spotters and loaders, and the team of officials who ran a high standard meet.

I’m still on cloud nine!!

sp

📈Interested in coaching❓
📧Email: [email protected]

12/19/2022

Shout out to athlete .g.lifts on his first meet a couple weeks back PWRBLD Gym Winter War. We had about 6 months to prep which went incredibly well, consistently progressing block to block. He went 8/9 in this meet hitting ALL-TIME PRs on squat & bench. Excited to see where he pushes these numbers in 2023. Just getting started. 📈
Posted • .g.lifts I’m a few days out from my meet and have had some time to reflect.

At the beginning of this year, I was sitting with a buddy of mine (more on him later) talking about how I wanted to surround myself with people that inspire me, people that will push me to become a better version of myself.

Thankfully, I accomplished my goal. My first dip into the powerlifting world was in LA. I met so many insanely talented people. People who put me on the right track to get to where I am today. I met my first coach and eventually my second coach I learned so much from these two incredibly talented powerlifters, and I owe a lot of my success at my first meet to them. I ended up working at Barbell for a few months and was lucky enough to meet about a million people that continue to inspire me to this day (Stanley, Heather, Victor, Jonas, Keltz, Riley, Darvin, Bryan, Leyla, and so so many more)

In June, I moved back to the east coast and started working with the legend himself 📈Collin Whitney] Colin is a fantastic coach, and supported me throughout the entire prep process. Through injuries, sickness, mental fatigue, and even a vacation 3 weeks out. Collin made sure I was ready for this meet.

The last few months at has pushed me to push past my fear of failure. Special thanks to & for pushing me, and getting me through some tough ass training days. Each of you are absolute inspirations and I’m blessed to know you guys.

Lastly, thanks again to 📈Collin Whitney] & my OG training partner for helping handle me today.
Thankful for each and everyone one of you. This is just the beginning!
📈Interested in coaching❓
📧Email: [email protected]

12/16/2022

Shout out to athlete on her first meet performance this past weekend . She had an awesome prep overall and put up some big numbers across the board on meet day. Definitely some learning lessons to take away from it but that’s very normal for a lifters first meet. Sky is the limit for her! You will see her back in 2023 making some serious noise. Back on the climb🪜📈

Posted • 12/10/2022 - first meet recap
Squat 2/3
130 ⚪️⚪️⚪️
135 ⚪️⚪️⚪️
137.5 🔴🔴🔴
The rack height I chose was a little high on top of very rarely having trained with a squat bar equaled out to be not the greatest combo.
Bench 1/3
80 🔴🔴🔴
80 ⚪️⚪️⚪️
82.5 🔴🔴🔴
So focused on screwing up the press cue that I just disregarded the start cue all together on my first attempt. Just a free spirit who doesn’t know how to follow directions apparently 🤪.
A little bummed on the performance here, just goes to show how numbers you may hit consistently in training will not always translate on meet day.
Deadlift 3/3
155 ⚪️⚪️⚪️
162.5 ⚪️⚪️⚪️
167.5 ⚪️⚪️⚪️
Opted to play these numbers safe so I could end on a strong note and I’m glad we did.
Overall, lots was learned. Mentally, I consider the entire meet a win. Every failed lift ended in me laughing off my mistakes and moving onto the next. This is something that most likely wouldn’t have been the case a few months ago as I’m notoriously very hard on myself and my errors.
Admittedly, going into competition when I trained for Olympic weightlifting a few years back… I was an absolute menace in order to get “in the zone” pre-comp. will tell you it was very much not the case. (Insert clip of me in the car on the way there singing into a lint roller).
I’m looking forward to taking what I’ve learned, applying it into my training and coming back stronger.
❓Interested in coaching
📧Email: [email protected]

11/20/2022

Gotta show some love to athlete .evans08 on a monster squat PR he hit today 568lbs @ 82kg (junior). This came after a solid 4-5 months of building with a primary focus on volume/hypertrophy which does typically SUCK. But it’s necessary in order to make these strides.
Proud of our progress together over 2+ years now. In a world where everyone program jumps every 3 months thinking that’s how you get stronger - Nick has just consistently put the work in daily, trusted the process, & literally just keeps getting stronger. When we started working together, his PR squat was 420! We have added 148lbs to his squat plus a whole lot to his other two lifts as well - but notice it does happen overnight.
It’s really not a difficult formula (getting stronger) but one that a lot of people seem to misunderstand. Put the work in, stay consistent& train smart. Gains will be made.
📈Interested in coaching❓
📧[email protected]

11/10/2022

BIG shoutout to athlete Paul Gunter] on his meet performance USPA Monster Meet! This guy battled back after a bicep tear only months prior to still compete and also hit some really strong numbers. He had every reason to quit or fall off track but he didn’t. He was back the week after surgery using an SSB bar to squat. That’s more impressive to me than any placing or PR. Excited to see what he does with a complete prep fully healthy. We are just getting started📈✊
Posted • Paul Gunter] Come back from a major injury and compete in your first meet ✅

Little recap, went 7/9

Squats went 2/3 with a top weight of 182.5 kgs/402 lbs. First two attempts flew but I wound up failing 418 on the third, which I’ve hit about a dozen times in the gym. Given the nerves of the day I can’t be too mad about it.

Bench went 2/3 with a top attempt of 115kgs/253 lbs. Opener flew, got red lighted on the 2nd because my butt came up, came back on the third and hit it but was given a bit of a gift call in my opinion.

Deadlifts went 3/3 with a top attempt of 220 kgs/485 lbs. I was exhausted by this point but this was the lift I was most excited for. First two attempts flew, was fatigued for the third but managed to squeeze out a 7 second grinder to lock it out. Mostly proud of myself for not being afraid to attempt these because only 8 weeks ago I was scared to deadlift 1 red.

Huge thanks to coach and for making the day go as smooth as possible, for keeping me loose and reminding me that thumbs don’t matter, only third deadlifts.

Also huge thanks to everyone the supported me throughout my recovery from bicep surgery or offered a kind word, y’all mean the world and I’m tagging a bunch of y’all but I know I’ll miss some

10/30/2022

Shout out to athlete on his perfect meet day performance Monster Meet PWRBLD Gym King of Prussia] going 9/9 w/ PRs across the board! He also hit the 1000lb total milestone. Big potential and one of the hardest workers I’ve had the opportunity to work with. Only up from here🪜🪜
Posted • 📈USPA Drug Tested Monster Meet at PWRBLD MEET RECAP📈

9/9 Attempts

Squat
140kg/308lbs
150kg/330lbs
155kg/341.7lbs

Bench
95kg/209lbs
105kg/231lbs
107.5kg/237lbs

Deadlift
175kg/385lbs
187.5kg/413lbs
192.5kg/424.4lbs

Total: 455kg/1003.1lbs

Thank you 📈Collin Whitney] for being such a great coach, handler, and mentor throughout my journey. Thank you for believing in me when I didn’t believe in myself. I couldn’t be happier about my performance at this meet.

Thank you to all the meet directors, spotters and loaders, judges, PWRBLD staff, lifters, and spectators for your support and making this meet a phenomenal experience.

Squat simply felt limitless. Opener and 2nd attempt moved so fast that I knew 155kg was within reach. Really glad that it was the right call as technique was still on point despite a bit of a grinder out of the hole.

Bench also felt better than I expected. Opener and 2nd attempt both moved like warmups. Looking back, I might have had 110kg on the 3rd attempt. Nevertheless, going a bit conservative was the right call since it was already a meet PR and I knew I had more in the tank.

Still got a lot to refine and improve on the deadlift in terms of technique and ex*****on.

Looking forward to building a stronger foundation and refining my technique in the next couple of months.🪜

📈Team .sp | 📈Collin Whitney]
📷:
📍: PWRBLD Gym King of Prussia]

10/26/2022

Shout out to athlete .kg on another strong meet performance Monster Meet PWRBLD Gym King of Prussia]. He walked away with multiple PRs, squat, deadlift, & total! He also surpassed that 1000lb milestone. Always great seeing all the hard work pay off over the course of a training cycle. We aren’t done yet though, bigger goals in the works.
Posted • .kg Awesome time at the DT USPA Texas Power Monster Meet at PWRBLD Gym King of Prussia] today. As usual the team put on a fantastic event. Meet recap in a week or two, but here’s some highlights…

-Over 1000 total (1003 PR)
-PR’s in Squat (347) and Dead’s (424)
-PA State records for Squat, Dead’s and Total for 82.5kg/age 45-49

Big thanks to my coach for putting together a great 6-month program and game day handling, and the crew for the support!
sp

‼️Interested in joining team WSP?
📧Email: [email protected]

10/13/2022

Shout out to athlete on his meet performance this past weekend Texas Power Bar Monster Meet. He ended up going 6/9 hitting all new meet PRs & adding 90kg s to his best total. All of positives but also a lot to learn from and that’s why we compete. To continuing improving little by little. Always refining. ONLY UP FROM HERE📈
Posted • Good day today at the monster meet at PWRBLD. Took second in my class going 6/9 with an 1130 total. (90lb meet pr) Strength didn’t feel 100% today. Overall I met some great people, had fun, and got more experience under my belt. Motivation to push harder for the next one.
•
Coaching by .sp
•
Attempts:

Squat
170kg/374.8lbs ✅
180kg/396.8lbs ✅
187.5kg/413.3lbs✅

Bench
117.5kg/259lbs✅
125kg/275.5lbs❌
125kg/275.5lbs❌

Deadlift
197.5kg/435.4lbs✅
207.5kg/457.4lbs✅
212.5kg/468.4lbs❌
•

09/12/2022

Shoutout to athlete .pwr on his very 1st meet! It went all but perfect finishing his day 8/9. A lot of progress was made this prep and a lot more to come moving forward. Huge potential with this guy! The climb continues🪜📈

First meet in the books!

I’m happy with the way things went, I had a great time lifting and meeting some cool people. Went 8/9 and hit some prs, and won first in 110kg junior. now it’s time to build and go even harder at the next meet. Thank you coach for handling me and making the day go smoothly. And thanks for getting me a spot last minute.

S- 197.5/ 435 lbs
210/ 463 lbs
220/ 485 lbs pr ⚪️⚪️⚪️

B- 117.5/ 259 lbs
126/ 276 lbs
130/ 287 lbs pr ⚪️⚪️⚪️

D- 247.5/ 546 lbs
265/ 584 lbs ⚪️⚪️⚪️
275/ 605 lbs 🔴🔴🔴

On the third deadlift I locked it out, but it got called for downward motion

Total- 615/ 1,354 lbs

.sp

09/09/2022

Shout out to athlete on her meet performance 2 weeks ago. This was somewhat of a “fun” meet to do before Worlds in November. And I would say she had a lot of fun hitting her biggest total ever without a true “peak”. She matched her PR squat, crushed her PR deadlift to win BEST FEMALE LIFTER🏆 finishing with an insane 446lb deadlift cementing her name along with some of the best dead lifters in the World. Next up, WORLDS🌎✊📈
Finally pulled over 200kgs

MEET RECAP

Squat:
130kg / 287lbs ⚪️
137.5kg / 303lbs ⚪️
142.5kg / 314lbs ⚪️ ties meet PR

So happy with these! Confidence with squats is rolling

Bench:
80kg / 176lbs ⚪️
85kg / 187lbs ⚪️third attempt at Nats
87.5kg / 192lbs ❌ missed

Wasn’t too upset about missing this third. Hoping to keep this momentum

Deadlift:
180kg / 397lbs ⚪️
190kg / 149lbs ⚪️
202.5kg / 446lbs ⚪️

This was the “I’m all in” attempt call. We changed my third attempt from 197.5 to 202.5 to pull for the win. I owe this to 🥲

Total 430 kg / 947.9 meet PR

DOTS 493.76

🥇 60 kg Open
🥇 60 kg Deadlift Only
🏆Best Overall Female Lifter

Such bing thank you’d to
for being the best everything ever. I could not and would not have been able to do this without you
for prepping me perfectly for this meet working with you for the past three years has really grown me as a lifter and I am forever grateful
for helping get me back on track with nutrition and recomping me for this meet
for being the best gym partner ever ♥️
And to all my friends and family who came out or reached out yesterday I appreciate you all so much
📲Interested in coaching/programming❓
📧DM or email: [email protected]

09/06/2022

Shout out to athlete on her meet performance a few weekends back! She absolutely crushed it! Hitting BIG PRs on every lift, going 8/9 w/ 364lb squat, 204lb bench, & the first 400+ deadlift in a meet which is a huuuuge milestone. All together she added 88lbs to her previous best total. Truly entering into an elite level powerlifter on all 3 lifts which is rare. No slowing down now, only up from here🪜📈✊
📲Interested in coaching/programming?
📧[email protected]

Whitney Strength & Performance LLC

12/24/2022

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10/30/2022

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