Brisbane North Barbell

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🏋️ TEAM BNB IS HEADING TO MELBOURNE! 🏋️Team BNB will be heading down to Melbourne for APL Drug Tested Nationals for thre...
11/09/2026

🏋️ TEAM BNB IS HEADING TO MELBOURNE! 🏋️

Team BNB will be heading down to Melbourne for APL Drug Tested Nationals for three big days of competition, 25–27 September.

Competing from BNB:

Scarlett
Kenny
Lala
Zayne
Angry John

I’ll also be handling Hayley Russell on behalf of Team Tyler from Unbound Athletic

Helping me coach will be Jax & Tdogs.

And cheering on the BNB crew will be Thunder, Richo & Brear.

You’ll be able to see BNB’s lifters:

📅 Fri 25/9, 1:00pm
Scarlett & Kenny

📅 Sat 26/9, 1:30pm
Lala & Zayne

📅 Sun 27/9, 8:00am
Angry John & Hayley Russell

I’ll post closer to the date with more details regarding flights and which platform to look for. There will be two platforms running simultaneously, just like 2025.

There will likely also be a small change to BNB’s opening hours for a few days either side of Nationals, as Lala and I will both be away, leaving Coach Luke and the BNB crew to keep things running at home.

And now a quick look into my attempts to get a half decent image for this post…

The AI did a great job of making everyone considerably more jacked than reality, randomly changing faces, getting ages completely wrong, and apparently deciding Thunder and Brear are the same person. 🤦‍♂️😂

Here’s the descent into madness as you swipe...

1️⃣ The original AI poster: Five lifters, three coaches. No cheer squad.

2️⃣ The cartoon attempt: Everyone gets the cartoon treatment because some of the faces just didn’t look right.

3️⃣ The cheer squad joins the party: Richo, Thunder & Brear are added and things go sideways.

4️⃣ Updated cheer squad.

5️⃣ Tried to fix it, v1.

6️⃣ Tried to fix it again, v2.

7️⃣ Tried to fix it again, v3, then rage quit. 😂

The BNB crew making the trip to Melb has been crying laughing at these, so I figured everyone else might as well get involved.

The artwork might be questionable, but the actual trip is something I’m seriously looking forward to.

Five BNB lifters, Hayley, Jax, Tdogs and three members of the cheer squad heading to Melbourne for three days of lifting, coaching, cheering and a fair bit of s**t-talking 😂

Bring on Melbourne 👊

Not 1, but 2. 👀BNB now has two of these smooth AF ATX Fitness seated leg curl / extension machines from Sams Fitness - G...
09/09/2026

Not 1, but 2. 👀

BNB now has two of these smooth AF ATX Fitness seated leg curl / extension machines from Sams Fitness - Gym Equipment

And there is actually a very good reason for that...

Our old model was still going strong, but it had been discontinued and replaced by this newer version.

The bigger problem was that we only had one machine doing double duty for both quad and hamstring isolation work.

During peak hours, that meant a pretty predictable bottleneck.

So instead of asking members to wait around for the leg machine, I bought two.

Now we have:

🦵 1 dedicated machine for quad isolation
🦵 1 dedicated machine for hamstring isolation

Problem solved 👌

The new machines are a significant upgrade over the old model, with far more adjustability, making it much easier for members of different heights and body proportions to get the machine set up properly and smash the target muscle.

They also have a greater range of motion and a much smoother operation, which makes both exercises a much better experience and allows you to really dial in the movement.

It is another one of those equipment upgrades that might seem excessive from the outside...

Until you are standing in front of the only leg isolation machine at 5:30pm with two people waiting for it. 😂

Of course, buying new equipment means I now have to take photos with them! I would like to point out that:

1️⃣ I have absolutely zero flexibility for the Van Damme splits.
2️⃣ I have discovered that posing like a bodybuilder is considerably harder than actual bodybuilding. Full credit to bodybuilders everywhere, because making this s**t look good is a skill!

A massive thanks to Sam’s Fitness for their continued support of BNB, and for consistently supplying us with quality equipment that I know I can trust.

Two machines might seem excessive, but at BNB, it is just good queue management. 😂

📸 Thanks to Azza Aaron Bretschneider for photo suggestions and cameraman duties

09/09/2026

MORE REPS. WAY BETTER DEADLIFT. 👀

172.5kg × 1, two years ago 😱

170kg × 5, now 👌

The numbers are pretty similar. The deadlift is not:

Tighter setup.
Better bar path.
More consistent positioning.
A much better understanding of how to actually execute the lift.

In Porky's own words:
“Looking back on where I started vs now is wild.”

Porky told me that he learnt more in his first few months at BNB than he had in the 3–4 years he trained before we started working together.

Two years of work, and the difference is pretty obvious. Excellent work Porky! 👊

Coach Rourke





🏋️‍♀️ WORLD RECORD. ROUND TWO. 👀Tomorrow, Sunday 6 September, Christine Christine Ward will compete at the World Powerli...
05/09/2026

🏋️‍♀️ WORLD RECORD. ROUND TWO. 👀

Tomorrow, Sunday 6 September, Christine Christine Ward will compete at the World Powerlifting Oceania Championships in Melbourne.

Back in June, Christine set a new Masters deadlift world record right here at BNB, pulling 152kg. 🔥

Now she gets another shot at the platform, and she is looking to push that record even further.

153kg? 154kg? 155kg? 🤔

We will find out tomorrow.

Christine is competing in deadlift only, and is in Group B, which will lift first, followed by Group A.

Lifting is scheduled to begin at 9:30am. Squats will kick things off, so Christine will not be lifting straight away. With deadlift following squat and bench, we expect her to hit the platform roughly 2 hours after lifting begins.

📺 Want to watch Christine chase another world record? Keep an eye on the Powerlifting Australia World Powerlifting livestream around 11:00–11:30am!

Go Christine! 👊 Bring that record home. 🏆🧡

Some people have hobbies.I buy barbells. 🤷‍♂️Two brand new Goliath stainless steel deadlift bars have arrived at BNB, re...
28/08/2026

Some people have hobbies.

I buy barbells. 🤷‍♂️

Two brand new Goliath stainless steel deadlift bars have arrived at BNB, ready for Saturday's APL Australian Powerlifting League powerlifting competition. 🏋️

That brings us to a total of SIX Goliath deadlift bars available for warmups, preloaded with:

70kg x 2
120kg x 2
170kg x 1
220kg x 1

Less time loading plates.
More time resting between warmup sets.
More efficient warmups for our lifters. 💪

And honestly, just look at them. 🤤

The stainless steel finish is ridiculously shiny, and I absolutely love the feel and smooth whip of these bars off the floor.

Huge thanks to Goliath Barbell for continuing to help us build what I consider to be the best-equipped warmup area in Australia. 👊

Goliath Barbell

26/08/2026

Same ESB Samantha Miller
Same exercise
Very different technique 👀

Good coaching is not about chasing perfect reps overnight. It is about making small changes, practising them, and gradually getting better over time.

This is 110kg, a weight ESB has not deadlifted in 5 years after originally hurting her back. And judging by the reaction at the end of the video, this one meant a LOT. 🥹

In ESB’s words:

“I’m no longer dealing with constant lower back pain after a deadlift. My deadlifts feel smoother and stronger, and I’m much more confident in them. I actually love them now rather than fear them.”

This is progress 💪👌





🏋️ BNB BRAWN IX 🏋️This Saturday, 29 August, BNB hosts our next Australian Powerlifting League powerlifting competition!T...
25/08/2026

🏋️ BNB BRAWN IX 🏋️

This Saturday, 29 August, BNB hosts our next Australian Powerlifting League powerlifting competition!

The competition shirt pictured here is a reimagining of one of BNB's all-time most loved shirts, the legendary "OCD OR G**O". A big shout-out to brear for the design and John Ellis for bringing it to life. If you’d like to grab a shirt, singlet, crop or tank, please flick me a message and I will sort you out.

📍 Brisbane North Barbell, Brendale
🗓️ Saturday 29/8
🕗 Doors open: 8:00am
🏋️ Lifting starts: 9:00am

Rough schedule for the day:
🏋️ Squats, 9:00–11:00am
💪 Bench, 11:00am–1:00pm
🔥 Deadlifts, 1:00–3:00pm
🏆 Medal presentation immediately afterwards

Spectators are welcome and there is no entry fee, so come down and watch some great powerlifting!

The competition will also be live streamed via the BNB YouTube channel for those who cannot make it in person. 📺

A huge thank you to the army of BNB volunteers who are giving up their Saturday to make Brawn IX happen. We have 40 people volunteering their time to help ensure a smooth, efficient and enjoyable competition day for everyone involved. We genuinely could not do it without you. ❤️

Competitors, a reminder that weigh-ins are Friday 28 August, either 9:00–11:00am or 5:00–7:00pm.

See you Saturday! 💪

BNB v4 is coming.Over the past 6–12 months, there has been a lot happening behind the scenes at Brisbane North Barbell.S...
21/08/2026

BNB v4 is coming.

Over the past 6–12 months, there has been a lot happening behind the scenes at Brisbane North Barbell.

Some of you will know bits and pieces of what has been going on. Others probably have no idea.

The short version is that, after nearly a decade at our current location, unfortunately BNB will not be offered a further lease renewal when our current lease ends mid 2027. In fact, we'll probably need to move locations sooner rather than later, but let's save that wild story for another time… 😅

This situation has meant spending a significant amount of time, money and energy working through some fairly complicated issues, including involving solicitors and other professionals to protect the interests of BNB, our members and our coaching clients.

It has been frustrating. It has been expensive. And it has been absolutely mentally exhausting.

But one thing has never been in question.

I'm all in on BNB.

I've spent more than 12 years building this place, and I'm not interested in simply finding another shed and starting again.

I'm looking for BNB v4.

The goal is to find a permanent home for Brisbane North Barbell, somewhere we can continue to grow, run competitions, coach athletes, train strongman, build the community and hopefully stay for a very, very long time.

And this is where I could use your help.

I'm actively looking for a new property to purchase, preferably in Brendale or the immediate surrounding area.

I do have a bit of a wish list for BNB v4, so if you know someone with an industrial property who might be considering selling, or you spot something that looks like it could work, I'm happy to share the details. You don't need to be a property expert, just send it my way and I'll do the digging.

Even if you're not sure, I'd rather have a look than miss an opportunity.

You never know where BNB v4 might be hiding.

BNB v1 started in 2014.

BNB v2 came in 2015.

BNB v3 is where we've built BNB from 2017 into what it is today.

Now it's time to find the home for BNB v4.

I'm very, very excited about what comes next. 🖤

🎡 EKKA WEEK AT BNB! 🎡The Ekka might be on, but BNB is open as normal! 💪🏋️ Free training for non-members from 10–16 Augus...
10/08/2026

🎡 EKKA WEEK AT BNB! 🎡

The Ekka might be on, but BNB is open as normal! 💪

🏋️ Free training for non-members from 10–16 August
⏰ Normal opening hours
🤝 Coaching as usual

So whether you are heading to the Ekka or heading to BNB, we have you covered! 😂

And remember, if any member asks, “Are you open today?”

You can choose your punishment:
🏋️ 100kg sled drag
💪 100 empty EZ bar curls
🚴 100 calories on the bike

Because apparently, we need to clarify that BNB is ALWAYS open. 😂

See you at BNB! 👊

Success doesn't always look the way you expect. Sometimes, the best competitions aren't the biggest ones.BNB Brisbane St...
10/08/2026

Success doesn't always look the way you expect. Sometimes, the best competitions aren't the biggest ones.

BNB Brisbane Strongman Series Round 2 was one of those competitions.

One week before competition day, a number of competitors had to withdraw, leaving us with just 10 athletes taking the field.

After weeks of planning, organising equipment, writing events, recruiting volunteers and setting everything up, I would be lying if I said I wasn't disappointed.

My mind went straight to...

Were the events not appealing?

Were the weights too heavy? Too light?

Is Strongman losing momentum?

After a few weeks to reflect, I do not think any of those things were true.

Sometimes it is simply timing.

Round 2 landed amongst some huge South East Queensland events, including Empire's Grudge Match and Strength Junction's Queensland's Strongest. There are only so many competitors to go around.

What I saw on competition day was not a lack of passion.

It was 10 athletes giving everything they had.

It was 15 Brisbane North Barbell volunteers giving up their Saturday to deliver another smooth, professional competition.

It was friends, families and supporters cheering every lift, every carry and every metre.

With a smaller field, I even threw in a surprise bonus event that morning, a 30-second max distance sprint on the Rogue Echo Bike. It ended up being one of the highlights of the day.

Even better, the Novice Men, Men's Division 2 and Men's Division 1 were all tied going into the final event. You could not ask for closer competition.

Round 2 reminded me that success is not measured by how many names are on the entry list.

Sometimes it is measured by the people who show up.

To every competitor, volunteer, referee, loader, scorekeeper, spectator and supporter, thank you.

We'll be back for Round 3. 💪

Huge thanks to our sponsors for making these competitions possible:
Bulk Nutrients
Sams Fitness - Gym Equipment

Address

Unit 4, 7 Mackie Way
Brendale, QLD
4500

Opening Hours

Monday 6am - 8pm
Tuesday 6am - 8pm
Wednesday 6am - 8pm
Thursday 6am - 8pm
Friday 6am - 8pm
Saturday 8am - 12pm
Sunday 9am - 4pm

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