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Adrian Villanueva

@drivilla.pl

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• Founder / Head Coach of @vllnstrength
• Integrated Strength Athlete
• Just here for the vibes.

POSTS STORIES REELS

Fire month from the squad…

1 - Ant with a SICKENING grind on a PR squat triple

2 - Tom crushing a smooth pull nearing the end of prep for NJ states

3 - Fernanda taking home a 2.5kg ATPR squat with prep for Raw Nats on the horizon

4 - Tyler bodying a PR triple on bench just 2 months post-meet

5 - Costa hitting a smooth squat single just 7.5kg shy of his ATPR

6 - Ryan with a calm PR triple on deads

7 - Mike flying through a bench single 5kg shy of his best

8 - Paul duking it out on a deadlift single

9 - Panda getting back into some more intense training after some time with a nice squat triple
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#vllnstrength by @drivilla.pl

I’m uss. They’re uss. We’re uss. by @drivilla.pl

2025 USAPL New Jersey State Championship Team Recap (Day 3)
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@vilock_li (90kg)
9/9
S: 170 / 374 (ATPR)
B: 120 / 264 (ATPR)
D: 225 / 496 (ATPR)
Total: 515 / 1135
DOTS: 336.45
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@costa.lifts (90kg)
8/9
S: 317.5 / 700 (ATPR)
B: 187.5 / 413 (ATPR Match)
D: 295 / 650 (Meet PR)
Total: 800 / 1764 (ATPR)
DOTS: 525.76
[1st Place , Best Lifter , Raw Nationals Open QT]
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@amanster15 (100kg)
8/9
S: 190 / 419 (Meet PR)
B: 92.5 / 204 (Meet PR)
D: 235 / 518 (Meet PR)
Total: 517.5 / 1141 (ATPR)
DOTS: 321.66
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@bigpanda.lifts (110kg)
9/9
S: 322.5 / 711
B: 172.5 / 380
D: 305 / 672 (Meet PR)
Total: 800 / 1764 (ATPR)
DOTS: 477.31
[3rd Place , Raw Nationals Open QT]
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@anderson.jahaad (140kg)
8/9
S: 317.5 / 700 (ATPR)
B: 177.5 / 391 (ATPR)
D: 330 / 727
Total: 825 / 1819
DOTS: 467.46
[1st Place , Raw Nationals Open QT] by @drivilla.pl

2025 USAPL New Jersey State Championship Team Recap (Days 1 and 2)
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@dlewx_ (90kg)
8/8
S: 150 / 331
B: 77.5 / 179
D: 177.5 / 391
Total: 405 / 893
DOTS: 366.61
[1st Place]
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@squatty_too_hotty (82.5kg)
7/9
S: 210 / 463 (ATPR)
B: 132.5 / 292
D: 235 / 518
Total: 577.5 / 1273 (ATPR Match)
DOTS: 393.93
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@ryantherilla.pl (82.5kg)
9/9
S: 250 / 551 (ATPR)
B: 165 / 363 (Meet PR)
D: 285 / 628 (ATPR)
Total: 700 / 1543 (ATPR)
DOTS: 491.22
[2nd Place]
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@ironkelly_ (125kg)
9/9
S: 300 / 661 (Meet PR Match)
B: 202.5 / 446 (Meet PR)
D: 312.5 / 689 (ATPR)
Total: 815 / 1797 (ATPR)
DOTS: 465.77
[2nd Place , Raw Nationals Open QT] by @drivilla.pl

Athlete Meet Recap: @saraayoub_lifts (60kg)
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USAPL Collegiate Nationals 04/03/25
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8/9
S: 145 / 319 [Meet PR]
B: 75 / 165
D: 180 / 397 [ATPR Match]
Total: 400 / 882
Points: 450.13
[5th Place]
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Congrats to this kid for a podium finish at her first CNATS! Going into this meet, hitting the podium was the goal we had set for ourselves and achieving that on our first try together is something I’m immensely proud of. Prep going into the meet was very productive for a vast majority of the time, not experiencing any hiccups until the later stages of prep where I induced a bit more fatigue than initially planned, specifically on the deadlift. Based off past training/feedback, we’d elected to take an approach to late prep where we maintain a higher avg. intensity across the board than we had in past preps. Unfortunately, however, our fatigue bucket tipped over just a bit more than planned starting on the primary deadlift day backoff that precedes our primary squat day later in the week that the fatigued bled into and slowed the momentum we’d been building, causing for a snowball effect with fatigue that we had to work our way out of in the week leading into the meet. Ultimately, we did what we could, and despite prep not being perfect, the outcome of the day showcased the quality work that was done for a majority of the prep. Beyond proud of this girl’s performance but even moreso the insane GROWTH she’s undergone over the past year, both in regards to strength and, more importantly, her training mentality. Can’t wait to see what the future holds for this youngin’, congratulations again kiddo! by @drivilla.pl

Meet Head Coach Adrian🤴🏽

His philosophy: “My philosophy is rooted in the ongoing balance between being a effective coach and a reliable friend to each and every athlete of mine, having real, genuine care for each individual’s goals and aspirations. Whether they may need a push or they want to just converse about life or the world of powerlifting, I want to be not only present in each and every conversation, but l also want to be able to relate to each of my athletes to the best of my ability, eliciting a sense of trust and confidence within the coach-athlete relationship. With this in place, it opens the floor to more effective communication between my athlete’s and I, streamlining the problem-solving and decision making process.

My aim is to take my coaching philosophy, combine it with my own desire to grow and improve as a coach through continuing education, mentorship, and experimentation, and ultimately cultivate and refine the most amount of potential in every athlete that I coach.”

#vlln #vllnstrength #powerlifting #powerliftingmotivation #powerlfitingcoaching #wheremyhennyat by @drivilla.pl

‘24 brought me and my people a lot of good. But ‘25 is about to bring us better. #vlln by @drivilla.pl

Same total, completely different meet.
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Before anything, thank you to God to keeping me safe through this prep and through the meet itself. This one was fun man. I felt the most dialed and tuned in I’ve ever been coming into a meet with the highest personal level of execution across the board that I’ve ever accomplished. Definitely needed this meet for the mental, forgot what it felt like to be on the athlete side of powerlifting and this was refreshing to say the least. Obviously HUGE thank you to the man @bradcoolyard for steering the ship these past almost two years. Those who’ve worked or work with him all know what I mean when I say that having this guy in your corner is a game changer not just as an athlete but a coach as well. Learned/accomplished a heck of a lot during this time and excited to keep it going. Another big thank you to @barbellsandcats and the @sincere.pl coaching team for the gameday handling with an absolutely flawless job bringing professionalism and personality to the day. Lot’s of nuance in their work for coaches to take away from and use. Absolute W of a day that also wouldn’t have been the same without having my family and my girl drive 3 hours with me and Carl just to support. @ricanataliee thanks for dealing with me randomly talking about my lifts when you know absolutely nothing coming out of my mouth, I love you. Fr though, lemme not wait a year and a half til I step on a platform again lmao. Talk to ya’ll soon ✌🏽

8/9
BW: 83.85
S: 197.5 / 436
B: 132.5 / 292
D: 232.5 / 513
Total: 562.5 by @drivilla.pl

Athlete Meet Recap: @v_vengenz (67.5kg)
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USAPL Heavy Metal Classic 09/22:24
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9/9
S: 115 / 253
B: 70 / 154
D: 155 / 341
Total: 340 / 750
Points: 361.53
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This was me and Viv’s first prep working together and I couldn’t have been happier with the results of the day landing her first 9/9 meet since 17’ while hitting a 15kg ATPR total. The majority of prep went smoothly across the board having made a bunch of technical improvements prior to beginning prep making it much easier for us to stay consistent with progressions through the prep. Squat and deadlifts were going perfectly fine up until 2 weeks out where Viv unfortunately dealt with an injury in the SI region making it extremely difficult for her to hinge over at all even through daily activities. We slowed a bit on squats with some tempo and pause work to make the movement a bit less dynamic and on deads, decreased ROM by a couple inches with some block pulls into a comfortable range while keeping moderate weight in her hands to ensure she was still getting the appropriate stimulus that would carry her into the meet. The strategy worked out really well for us and despite us not hitting the exact numbers we had projected, we were still within 5-7.5kg within those numbers and still hit a 2.5kg PR on squats and 5kg PR on deads so we chalked that up as a win in our book. Bench went beautifully all the way up into the meet finishing out with a 7.5kg PR on the day with definitely more room to spare. From a big picture standpoint, this meet was huge for us, showing that we had a lot more to give on the day and I’m confident that our next time out will reflect that for sure. Really gassed up to see how much more we can do and improve on and tbh, it’s always fun for me coaching a friend because the line of communication just feels much more open and allows for a lot of the problem solving that comes with training to be taken care of much faster. Always happy to be in your corner Viv, don’t go too hard in the moshpits plz <3 by @drivilla.pl

Athlete Meet Recap: @iam.jorgediaz (90kg)
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USAPL Raw Nationals 09/07/24
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8/9
S: 275 / 606
B: 172.5 / 380
D: 300 / 661
Total: 747.5 / 1648
Points: 483.74
[Top 10 Finish (8th)]
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Jorge had himself an outstanding meet landing pr’s on both squat and bench and matching his atpr total from 22’. Due to some scheduling changes on Jorge’s end, we had to switch to a three day split and with such a short turnaround into nats, followed identical progressions in the last blocks leading into the meet to keep things predictable relative to our previous prep. We found on squat, last prep, that Jorge responds best to feeling a bit more rested prior to his primary squat day so we moved that squat day up to monday from thursday to allow for two days of rest over the weekend following an SBD day on friday and while that showed minor improvement three blocks out, it ended up picking up speed in the next block and right up into the meet landing him a 2.5kg PR on the day. Our bench structure was relatively simple, just flat out distributing the original int. and vol. up into three days given that we were losing a whole day of exposure while keeping the primary day on the same day as that’s where he’s always felt the best on bench. In hindsight, I could’ve made the move to drop it back a day on friday to get a bit more exposure leading into his primary sessions but I will experiment with that moving forward fasho. We progressed well leading into the meet but I believe the weight cut down to 90 stalled us out a bit 2-3 weeks out where we had planned to take bigger weekly jumps but it just wasn’t aligning with the bar speed we were looking for session to session. Ultimately we came in on the day with the intention of taking 180 or higher, and after hitting a 2.5kg PR on our second, we took a swing at 180 but unfortunately a bit outside of range for the day. Deads panned out really well for us landing a 300 pull to cap out the day. (Cont. in comments) by @drivilla.pl

Athlete Meet Recap: @jaredliftz (75kg)
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USAPL Rising Tide 06/09/24
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7/9
S: 245 / 540
B: 157.5 / 347
D: 317.5 / 700
Total: 720 / 1587
Points: 521.03
[2nd Place]
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What a day for the young king man. Totaling 720 on a 7/9 day matching his best total landing him 2nd place and leaving with a check! We had just over 7 weeks to turnaround from Collegiate Nationals so the best we could do to keep things as predictable as possible was repeat the prep structure that we had built for cnats which ultimately yielded similar results. We got hit with a bit of an obstacle with squats on the day, where after his opener, Jared reported a pretty significant quad cramp that he felt the most when locking out his knees before the squat. We managed it the best we could in the warmup room, and still hitting 245 for his second. Unfortunately on his third, Jared felt the quad cramp up during the lift itself, stopping him from being able to grind out 255. We opened with 150 on bench, opting to take bigger jumps into his second and third than we had taken last meet. 157.5 moved really well so we took the jump to 165 for the third which moved really well, but unfortunately got called for a butt lift. The deadlift is and has been where Jared really shines, finishing out the day with a massive 317.5 on his third with arguably more room to spare. Initially, I was planning on changing the attempt to 320 or 322.5 thinking that the lifter behind us had enough to overtake us for third on DOTS and essentially trying to force him to pull at or a bit beyond what I thought was his top range. After a brief conversation with Jared to check on his confidence going to the lift, we ended up leaving 317.5 for the attempt as he’s never hit anything over 310 before even in training and just leaving it up to chance whether we’d get knocked off the podium or not. (Cont. in comments) by @drivilla.pl

Athlete Meet Recap: @carnivorecoachryan (75kg)
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USAPL Rising Tide 06/09/24
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4/6
S: 242.5 / 534
B: 152.5 / 336
D: -
Total: -
Points: -
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This is another one from the meet that stung a bit, more because of misfortune than anything else. Long story short, Ryan’s third squat misgrooved slightly causing him to slightly pitch forward but seriously aggravating an injury we haven’t seen a single symptom of for the past almost two months which, subsequently, showed itself again warming up for deadlifts to the point where he was having a hard time walking around leading us to drop the rest of the meet. What really hurt was the fact that Ryan peaked BEAUTIFULLY for this meet. Ryan absolutely smashed his first and second attempts at 230 and 242.5 respectively, and even the third on the way up seemed to be slightly conservative as well. Ryan’s bench opener didn’t even look like it registered to him, so much so that we jumped 10kg to his second which he ended up moving super smoothly. Unfortunately, the adrenaline got the better of Ry and he jumped the press command on his third bench but speaking on the positive, we now have a solid and repeatable bench structure that we know yields results so I’m excited to see how much further we can push it. As I previously mentioned, this was the end of our meet day, but in typical Ryan fashion, he finds a way to leave optimistic and somehow with more motivation than I’ve seen from him in a while. We’ve dealt with this injury once and I’m happy to say that we’re already under a bar and moving, albeit, keeping all the load light and throwing a lot of tempos and pauses in to limit load and really key in on maintaining strong positions through the movement. Not much else to say about this one. Ryan was LITERALLY my first athlete ever and we both firmly believe that our success stems from such a solid relationship in and out of training. Nowhere near the limit for this guy yet so at this point, our heads are pointed forward. Next time out is gonna be a movie my man, stop being an old fart <3. by @drivilla.pl