Gold Coast Barbell - 2012

I'm going to use this as a combined personal and gym log for those interested.

About me (for those that don't know): I'm now an IPF elite ranked raw powerlifter who is ranked 11th overall in Powerlifting Australia's raw rankings for 2011, my first year of competition.

My best lifts are 212.5/167.5/267.5 totaling 647.5@91.6kg

My gym: Gold Coast Barbell is a warehouse gym dedicated to strength, conditioning and general wellbeing through hard work, dedication and no-frills methods. No treadmills, bikes or rowers, no machines, just weight and the intention to move it.

We cater to powerlifters and strongmen/women as well as the average joe or jane who who just wishes to get fit, strong and healthy. All are welcome as long as they plan on training hard. No pedestrians!

Contact me (Ben) on 0424744482 or through this page for more information. Also check our webpage: www.goldcoastbarbell.com or facebook page: http://www.facebook.com/GoldCoastBarbell

5/26 Bailey Crescent, Southport, QLD.

Opening Times:
Mon-Fri: 5pm-9pm
Sat: 9am-12pm

Equipment
2 Power-racks (1 with band attachments)
Force USA "comp style" bench
Incline bench
Flat bench
2 Texas Power bars
3 cheapo bars
Curl bar
Standard size DB handles and weights
Assorted KBs
Dip frame
Deadlift platform and bumpers
Bands
Prowler
Sled
Assorted ropes and harnesses
Wooden strongman log
Steel strongman log
Assorted axle bars
Thick DB handler
2 sets of farmer's handles and carry frame attachments
2x 140kg tyres
270kg tyre
400kg tyre
Yoke
Stones from 73kg to 140kg

If your from the Goldy or in the area holidaying you should make a visit to GC Barbell a priority. The atmosphere is awesome, guys moving heavy weight without the bad attitude so common in commercial gyms.

When I went there Ben took the time to help me work on fixing my form, within a month I hit PB's on squat and dead that I had been chasing for over a year.

If you wanna train in a no bullshit gym, full of friendly people getting strong this is the place to go. Plus the quality of his equipment is 1st class. Can't recommend this place enough. So much better than all the wanky gyms that seem so common on the Goldy.

Epic gym is epic

Gj Ben

Looks awesome mate!

Looks like a nice place to train! Wouldn't mind doing a session if I head up that way.

Pretty rare to see a wooden log, where'd you score that thing?

Farmers bars look like they'd be tough to deal with too - looks like a low pickup and do your legs bump into the plates when it's loaded?

how clean is that floor.. do u like mop it nearly everyday?

p.s did ya get the texas cheat bar?

Jeff said:

Looks like a nice place to train! Wouldn't mind doing a session if I head up that way.

Pretty rare to see a wooden log, where'd you score that thing?

Farmers bars look like they'd be tough to deal with too - looks like a low pickup and do your legs bump into the plates when it's loaded?

Click to expand...

The log was donated by some other lifters. Its a homemade job that's done a fair few comps before. The farmers are a low pick-up but that can be fixed by sitting them on tyres. No ankle bump when walking but it does happen when you do lunges with them.

TrentZor said:

how clean is that floor.. do u like mop it nearly everyday?

p.s did ya get the texas cheat bar?

Click to expand...

Nah mate, no cheat bar here. We do real deadlifts.

Me...

Bench Press
6x1x85kg
5x1x102kg
4x2x119kg
3x2x128kg
2x2x136kg
1x2x145kg
5x1x155kg
4x1x136kg
6x1x128kg
5x1x119kg
7x1x111kg
9x1x102kg
11x1x94kg
13x1x85kg
Another epic sheiko pyramid. Added a 5 rep set of 155kg in at the top because I feeling strong. Had reps left in the tank too. My shoulder and tricep were feeling a little sore but they survived intact. 8 wheels coming soon!

DB Rows
3 sets of 70kg

Pullups
3 sets

Things are starting to pick back up again after a Xmas/NY lull. Sam's back after a week off with the flu (possibly sheiko related) and is back onto #29.

Lloyd is in his 4th week of the prep program I wrote him. He's just graduated highschool and has never lifted a weight in his life but has a decent frame to build on. I'll be starting him on a full barbell program once he gets back from a Sydney trip.

Nick came to do his first session but was halted by some shoulder trouble. He's been training with the Texas Method at home but has had a recent layoff due to personal issues. Once his shoulder is back in order he's going to join the GCB lifting team.

A few more to get back next week...

Funny that I got the flu after running #29 .. everything shut down..


I was not ready

TrentZor said:

Funny that I got the flu after running #29 .. everything shut down..


I was not ready

Click to expand...

Me: Squats/Deads...

Squats
9x4x150kg
3x1x160kg
2x2x170kg
3x1x190kg
First week of the Smolov intro cycle, I pushed my final set from a single to a triple. Would have like a fourth but that wasn't going to happen.

[ame="http://www.youtube.com/watch?v=YszNChv0Q88"]Pre-Smolov Squats: 3x190kg - YouTube[/ame]

SLDLs
10x1x75kg
10x1x92.5kg
10x1x102.5kg
10x1x122.5kg
10x1x97.5kg
10x1x75kg
Should have done two sets of 97.5kg but I fucked up.

The other boys...

Sam and Lloyd did the same as last night.

John is back from holidays and hit some heavy deadlifts, up to 200+ for reps.

Very nice setup Ben. Bloody strong lifting too.

How many square metres is the gym?

The Hamburgler said:

How many square metres is the gym?

Click to expand...

Just under 100m square I think.

I may have missed it Ben, what suburb is the gym located in?

Its in the op