Instagram story viewer> @buildingbia> Tagged

celeste

@buildingbia

1.5K

followers

633

following

building bia
🌲 @dartmouthpowerlifting ‘24
⬇️ DOWNLOAD BIA ⬇️

POSTS STORIES REELS TAGGED

Vegas day 2

198

1

Vegas Day One

285

5

the moments that live rent free in your head deserve to live on Bia too. do your coach a solid and tell us all why they’re the best

380

7

3 years ago i grew the dartmouth powerlifting team from 12 to 60 people. 2 years ago i competed for team canada and won an NAPF title. 1 month ago i didn’t want to compete at rising tide

i had so much proof that i was capable and still didn’t feel strong enough. and i don’t think im alone in those doubts. especially as a woman, doubting comes easy. but sometimes, you just have to step onto the platform and find out what you’re capable of

@3out.mg

103

11

your coach called, getting on bia is officially in your program. bonus points if you leave them a review. download today, link in bio

28

3

anyone who knows me knows Im a perfectionist. I wish I could work on this for months and months and months before sharing it with the world. but that’s unfortunately not how this is supposed to work

so v1 is finally here and i hope it makes your powerlifting experience a little bit better

83

13

BIA OUT NOW LINK IN BIO

27

0

a little sneak peek for the early birds

here’s your worm 🪱 😋

48

8

These will make you better immediately. Scroll thru ➡️➡️➡️

164

6

powerlifting has brought me so much joy, pride in what my body can do, and friends across the world. and a big reason for that was working with coaches that helped me stay in the sport. i found my fit and now i want to help you find yours

260

11

Celeste’s @buildingbia meet recap from @110percent Rising Tide!

485kg total +10kg meet pr 👌

Scroll for breakdowns of the lifts ➡️➡️➡️

Deads: 2/3 — 207.5kg / 457lbs, +2.5kg PR

Deadlifts were unreal throughout prep and tracking unbelievably well all the way into the final week. We actually moved from 2 deadlift exposures per week to 3 this prep, and Celeste responded really, really well to the increased frequency. Strength, positioning, and confidence off the floor were probably the best they’ve ever been.

Unfortunately, a slight mishap on the secondary squat day in the final week of prep caused her low and mid back to flare up and completely changed how we had to approach the final deadlift session of prep and meet day.

Nonetheless, I think Celeste put together one of her best performances ever from an absolute strength standpoint. 207.5kg moved for a +2.5kg PR, then we jumped 10kg to 217.5kg / 479lbs on the third.

The third just wasn’t there on the day with the low-back discomfort. That pull would’ve taken her from 6th to 1st in the Open session 😭 but it’s alright.

I mean obviously you always want the lift, but it’s a pretty damn good place to leave a meet knowing the strength was there and that the limiting factor was something we can address rather than a lack of ability.

We learned a lot from this prep, especially with how well she responded to the third deadlift exposure. Plenty to build on and will be pushing into the 500s soon.

Bench: 3/3 — 115kg / 253lbs, +10kg meet PR Matching ATPR

Bench was unbelievable.

Looking back at Celeste’s last prep before hiring me, one of the biggest things I noticed was that her bench performed incredibly well in training, but that strength didn’t show up the same way on meet day.

So this prep, a major priority was making sure we didn’t just build a stronger bench but actually getting that strength onto the platform.

We made adjustments to the taper, but just as importantly, we stayed flexible with programming throughout prep. What she needed at the end of one block wasn’t always what she needed at the end of the next, and we adjusted volume, intensity, and exposure accordingly instead of forcing the same

300

15

ATHLETE WINS — SUMMER 2026
Scroll ➡️➡️➡️ for comprehensive programming analysis

DM FOR COACHING 🦍

NORI

Nori has incredible leverages for the deadlift, but being a taller lifter also means squat training can generate a decent amount of low-back fatigue.

The goal was to keep enough exposure to the deadlift to maintain skill without creating unnecessary fatigue between his secondary work on Day 1 and primary work on Day 3.

Moderate-RPE singles on Day 1 gave us a good skill exposure with very little volume cost.

On squat, his first couple blocks were fine, but the response wasn’t what I wanted. Instead of immediately changing exercises, we increased the overall stimulus by adding a few sets to both the secondary and primary days.

That adjustment was enough to get things moving again and resulted in a huge milestone: 5 plates.

JULIANA

Juliana would put together strong stretches of squat training, but toward the end of blocks her progress would consistently flatten out.

We made two major changes.

First was technical. We started using the “sandwich” cue to create a more stable upper-back position and give her a better platform to squat from.

Second was programming. We increased the amount of work she was doing while bringing the average intensity down slightly.

More useful stimulus, less reliance on constantly pushing heavier work.

The result was a huge PR — her previous meet PR for 3 reps.

SAM

Sam had a couple blocks where squat progress kept stalling right before we wanted it to peak.

That suggested to me that the issue wasn’t effort — we needed to change how the stimulus was being distributed.

I wanted to keep his deadlift day relatively low-fatigue, so we dramatically increased the amount of squat work on his secondary day while reducing the loading.

Tempo squats let us accumulate quality work with less absolute load, followed by competition squats at the same weight to get more specific practice without a large jump in fatigue.

That change ended with an all-time PR triple.

NORI

Nori has incredible leverages for the deadlift, but being a taller lifter also means squat training can generate a decent amount of low-back fatigue.

The goal was t

76

5