Squat
5 × 5 110 kgBelt on the last two. No bounce.
Barbell club · Sydney Road
Iron in the marrow.
Marrow is a strength gym in Brunswick. Powerlifting and barbell work. Chalk, knurling, a board for the week. No spin class. No smoothie bar.
Deadlift platform · 412 Sydney Road
Posted Monday 05:30
This week's main lifts
Week Week of 1 Sep
Bench
5 × 5 82.5 kgPause. Spotter on the 5s.
Deadlift
3 × 3 150 kgConventional. Mixed grip optional.
Press
5 × 3 55 kgStrict. No dip.
Kilos on the bar, not on an app. If you are new, take the empty bar and ask.
How the week is built
Three days. Four lifts.
Strength
The board is the program. Squat, bench, deadlift, press. Percentages live on the whiteboard, not in a PDF.
Accessories
Rows, chins, back-offs after the main lift. Nothing that needs a cable jungle.
Open floor
Saturday is unprogrammed. You bring a plan or you copy the board. Coaches walk the room.
The room
Racks, plates, a floor that takes chalk.
Racks
Four racks
Power racks, not Smiths. Knurled bars that still have knurling.
Calibrated plates
Kilos, not pounds. Bumper only on the deadlift platform.
Chalk allowed
On your hands and on the bar. Not on the walls. The board is the one exception.
Plates
Bars
Floor
Who writes the board
Three coaches. One voice.
Head coach
Nia Vlahos
Started on this floor. Writes the week's kilos.
Powerlifting
Tom Reeve
Competition prep. No pep talks.
Beginners
Sam Okonkwo
Empty bar first. Then the board.
Membership is an enquiry