Iron Underground in Brisbane, Queensland, Australia | Sports & fitness instruction

Iron Underground

Locality: Brisbane, Queensland, Australia

Phone: +61 422 671 661

Address: 17 Pedder Street 4010 Brisbane, QLD, Australia

Website: http://ironunderground.com.au/

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25.01.2022 Final Changes: Iron Undergrounds 10 Year Anniversary Competition "Decade of Strength" this Saturday March 7th kicking off at 10:30am! 31 Lifters in total, including guest lifters and big lifters from Nauru. Records will be attempted by multiple lifters. ... Spectators welcome to come and celebrate 10 years of powerlifting at Brisbane's original and long-standing Powerlifting Gym. With a unique prize, Teams will battle it out to see who is collectively the strongest (based on wilks points) to win a Samtek Power bar! This will be Team Nauru Vs Iron Underground & Team Rowston Days competition will run as follows. SESSION 1 MORNING SESSION Weigh-in 9am Lifting Starts 10:30am (16 lifters) Group B Womens 9 lifters 1/ U48 - Jill Cox (Team I.U) 2/ U58 Keely Reinke (Team I.U) 3/ U58 Taylor-Jane Sissons (Team I.U) 4/ U58 Talitha Couch 5/ U64 Tara Reinke (Team I.U) 6/ U64 Reem Abed-Rabbo (Rowston Conditioning) 7/ U64 Leanne Ritchie (SSG) 8/ U64 - Jess Reynolds 9/ U64 Sarah Walton Group A Mens 7 lifters 10/ U77 Amuson Bernicke (Team Nauru) 11/ U94 Mitchell Clement 12/ U94 Jared Junt (Team I.U) 13/ U105 Thomas Sharp (Rowston Conditioning) 14/ U105 Jake Williams (Rowston Conditioning) 15/ U105 Marius Kvamme 16/ U120 - Daniel Clark (Rowston Conditioning) Referees Dave Napper Chief Referee Natalie Napper Sally Mitchell SESSION 2 AFTERNOON SESSION Weigh in 1:30pm Lifting Starts 3pm (15 lifters) Group B Womens 7 lifters 16/ U72 - Hannah Altman (Team I.U) 17/ U72 Sarah Wheal 18/ U84 Em Seymour (Team I.U) 19/ U84 Kristy Hass 20/ U84 Shannon MCilwham 21/ U84 Margaret Pukallus (Rowston Conditioning) 22/ U100 Ashleigh North (Rowston Conditioning) Group A Mens 8 lifters 23/ U105 Dan Anderson (Team I.U) 24/ U105 Nino Laciste (Team I.U) 25/ U120 David Costa 26/ U120 Dave Yates 27/ U120 Daniel Clark 28/ U120 Lachlan Breen 29/ U120 Elven Brechtfeld (Team Nauru) 30/ 120+ Mauro Soto 31/ 120+ - Ai Carlito Temaki (Team Nauru) Referees Robert Wilks Chief referee Jan Roesch Vanessa McDonald See you there! Paul Thompson

24.01.2022 Ash Cross never quits on himself and thats why hes here today squatting 180kg x 5 after enough set backs that'd make break lesser men and see the towel thrown in : Great to see the progress and where you deserve to be mate. Finally the body beginning to match the strength of the mind and in sync : Pumping out squats & adding mass! Well done mate!... @ashcross1 See more

23.01.2022 What meet day looked like on Saturday at I.U! One of our greatest comps held yet. From the stage to behind the curtains in the warm up room. The 2 seperate comps/sessions ran well back to back thanks to the help of the officials and crew of helpers. Smashed it out and right on time! : Big plans for the next one the big 10 year anniversary with details to come out shortly.... #builtintheunderground #ironunderground #powerlifting #brisbanegym #worldpowerlifting #powerliftingaustralia #ivanko #sbd

23.01.2022 We made it on the shortlist for the best gym in Brisbane as asked for by the Courier Mail. If you feel like voting for whichever gym it might be for on the shortened list here's the link below. Voting closes Sept 2nd. While we are obviously an underdog amongst the bigger commerical gyms in the list. We appreciate support from those who want to help I.U be recognized as a name that's kept true to all the dedicated lifters out there in the strength game since 2010 producing the... elite athletes and running the local competitions. Thanks, and please have your vote Paul https://www.couriermail.com.au//7d203c2cbb52625bd052bdb0b0

23.01.2022 As always. New weapons in the arsenal. The ATX buffalo bar. 25kgs 600kg rating. Easy on the shoulders, weight spreads across the back. Quality made. : 20 something plus bars now to choose from for whatever variation you may need to progress your training. :... Ive worked at and seen how some commercial gyms choose their equipment and its a list they tick and according to footprint, where it fits, a whatever and who cares. Little consideration usually given to performance and the actual why you'd get it. Where does it fit into that members training? How will it serve its ultimate purpose. : Everything in this gym has been selected due to its need and how useful it will be in producing results. Sometimes even if a particular member needs something and shows they train with heart it gets added out of respect. At least 5 members come to mind when I got this because I know it will serve them and they absolutely deserve it to be available to them. : Dont just be another atom at some gym that doesn't even know you're there and couldn't care less where you're going. #builtintheunderground #ironunderground #powerlifting #brisbanegym #squat #powerliftingaustralia #worldpowerlifting #buffalobar #atx #brisbanefitness

23.01.2022 Getting strong as a crew at I.U

23.01.2022 Stage is set for Champions of Iron 2019 Kicks off 10 30am, lifting until night 9pm #builtintheunderground #ironunderground #powerlifting #brisbanegym #worldpowerlifting #powerliftingaustralia

21.01.2022 Congratulations to I.U member Jasmin Elliot @thejasminelliott for her recent performance at the AWNBS competition held in Brisbane late last month. : Results were 2nd x Fitbody First timers class 2nd x Figure Short class... 4th x Fitbody Short/Tall class 5th x Fitbody U30/O30 class : Jasmin went into this self coached in every aspect and a lot on her plate in regards to time with full time work and study. Time was no excuse and it showed. Looking every bit like someone who trains extraordinarily hard and every bit as conditioned as an athlete. Great development all over and stage presence to match. : You earned even more respect then you already have for your efforts from the I.U team that come to watch in support. We know too that when you choose to compete again further success will be yours. : Looked terrific up there & all the credit to you Jaz! Now back into the deadlifts and heavy lifting you enjoy! : #builtintheunderground #ironunderground #brisbanegym #awnbs #fitbody #womensfigure #fitnessbrisbane #figure #bodybuilding #physique #womensphysique @ Kedron wavell RSL

20.01.2022 What a crew! Team I.U #builtintheunderground #ironunderground #brisbanegym #powerlifting #powerliftingaustralia #worldpowerlifting

20.01.2022 Hannah Altman 161kg Squat coming in at U64kgs BW @hannahaltmanlifts pure effort and determination #builtintheunderground #ironunderground #powerlifting #brisbanegym #squat #powerliftingaustralia #worldpowerlifting #ivanko #sbd

19.01.2022 Coming soon to I.U the Spud Inc range of straps and slings and a wide variety of lifting tools to advance your training. A long time supporter and user of Spud Inc gear we're excited to carry the brand we know lasts and are simply made right for powerlifters, strongmen and bodybuilders alike. Anyone who lifts can appreciate the quality and thought gone into these products. Dip belts, wrist wraps, portable farmers carries, neck harnesses, ab slings, monolift safety straps an...d a lot more Available soon through our online store via the website www.ironunderground.com.au Look out for new additions as we build our range of Spud Inc products! #ironunderground #brisbanegym #powerlifting #strongman #spud #spudstraps #liftingapparel #strengthtraining #worldpowerlifting @ Iron Underground

18.01.2022 Iron Underground named at number 7 in the final Top 10 Gyms in Brisbane by the Courier Mail newspaper after voting closed last Thursday. Making the shortlist of the top 20 the list was cut to 10 so here they are. Feel extremely proud to have this achievement for this organically grown gym and my lifes work. Honoured to have so many people vote for I.U a small niche strength gym. Thanks to everyone who took the time to give us the recognition your support and loyalty is great...ly appreciated If you're looking at taking up powerlifting or just strength training done properly please contact us through here or my mobile 0422 671 661. Paul Thompson #builtintheunderground #ironunderground #powerlifting #brisbanegym #brisbanefitness #brisbanehealthandfitness #powerliftingaustralia #worldpowerlifting #brisbanepowerlifting

17.01.2022 Session 2 - Bench Press

17.01.2022 Champions of Iron 2019 : What my gym looks like before 50 powerlifters come and destroy it. : Kicks of 10 30am... Lifting until night 9pm. : Be there if you want to get motivated: : Greek roast food at venue. 17 Pedder St Albion See more

16.01.2022 Nino Laciste brings the intensity with a recent 280kg Deadlift PR @ninomgl Great to see Nino you earned this one. #builtintheunderground #ironunderground #powerlifting #powerliftingaustralia #brisbanegym #worldpowerlifting #ivanko #deadlift #kingoflifts

16.01.2022 4 Iron Underground women make the National top 20 rankings in Bench Press for Powerlifting Australia. Making 20% of the top 20! Hannah Altman ranked 2nd with her 103kg bench at Nationals. Biggest bench of the event. Natalie Salm 3rd with her 95kg bench personal best and still holds the records in the u58s with 93kgs... Hani Kose taking the u100 record of 113kgs with her second attempt at the recent fitness show. Big comeback there. Tara Reinke Australias number 1 junior with an 84kg Bench at the light weight of 61.65kgs. Huge achievements to everyone. I know exactly the work you all put into this. #ironunderground #builtintheunderground #powerlifting #powerliftingaustralia #worldpowerlifting #benchpress #australianrecord #bench #womensbench #bigbench . @ Iron Underground

16.01.2022 SBD eclipse just landed at I.U. We sell out, you miss out! : Knee sleeves, soft suits, elbow sleeves, shirts, sports socks and deadlift socks :... Available now from the online store. www.iron-underground-online-store.myshopify.com//sbd-eclip #sbd #ironunderground #brisbanegym #powerlifting #powerliftingaustralia #worldpowerlifting #powerliftingapparel

16.01.2022 Eternal upgrades and additions. ATX oversized hex trap bar freshly delivered to keep adding variety to training & giving members something back in return for their loyalty. Enjoy bombing away on this cool bit of gear. #builtintheunderground #ironunderground #powerlifting #brisbanegym #deadlift #powerliftingbrisbane #strengthtrainingbrisbane #kingoflifts #atxequipment

16.01.2022 Tara Reinke 165kg x 3 Deadlifts. Coming in at U64 for the Junior championships just over 2 weeks. Last years junior best female lifter and the defending U64 champion The improvements being noticeable. Tara has reshaped herself and refined her lifting even more for the upcoming comp. @tara_reinke... #builtintheunderground #ironunderground #powerlifting #brisbanegym #deadlift #ivanko #powerliftingbrisbane #powerliftingaustralia #worldpowerlifting #kingoflifts

16.01.2022 What's not to look forward to in your next training session when you get the chance to train alongside those who support your training and back you all the way. I.U will always be the kind of gym that will back you 100% if you are there to give it a red hot crack no matter where you're at. If you are looking to join a gym that has a particularly commited membership and commitment to see it's own succeed. Contact us [email protected] for details on how to join

15.01.2022 Training Rules for weaknesses We all have inherent weaknesses in our physiques, abilities, structural balance right down to what we simply hate doing. Unfortunately in the strength game barbells and big movements tend to enjoy finding exactly what's weak in your armour and making you pay dearly for it.... When looking at it critically something which could cost you 5% of your training time or economy is now suddenly costing you 10-20kgs on a lift you care about, imbalance or even worse, injury. Typical weaknesses are the usual core, upper back, glutes sometimes down to downright skinny arms or quads that need that extra volume ontop of squats to simply grow. Theres many ways we can draw attention to our weak points and instead of training everything evenly as such, take a detailed look at the physique, how the lifts look. What the way the barbell moves that tells us where the athlete needs improvement. As a fix I like to create new RULES for people.. example, not allowed to touch a barbell until 3 core exercises have been done for someone with a core that consistently lets them down. Another Rule is the Frequency Rule, say if the arms are obviously weak in pressing, its curls every 2nd training day and triceps every other to help bring them up. Another Rule is the "Become the king of X" rule where if i know a certain exercise is going to develop the exact articulation or movement needed. That exercise will be done until a certain goal weight or reps is able to be met as a set standard. A shaky 25 DB press is pitiful for a 140kg bench presser. They then will go on to become the "king of the DB Bench" because that to me is an unacceptable discrepancy of strength and over specialization. Then there is the Size Rule. Until I can see a visable amount of muscle put right where its needed. If that muscle group is particularly weak and letting the body down in performance, aside from addressing fundamental reasons as to why this is the case in a movement sense I will keep exercises heavily in the rotation to target that area until the muscle mass is there. Ultimately the goal being everywhere strong, no where weak. Strength is the mother of all qualities. Following these kinds of protocols in your training can certainly help. Paul Thompson

15.01.2022 Counting down the days! March 7th at Iron Underground our 10th anniversary showdown powerlifting competition : Over 30 lifters competing. This is a Powerlifting Australia / World Powerlifting event : Samtek Power bar to be given away to the winning team. ... : Open to individual lifters! : Spectators welcome See more

15.01.2022 Photos from our Competition held 7th March 2020 - Second Session (evening session) 72kg+ Women and 105+ Mens

14.01.2022 Lifting Schedule for CHAMPIONS OF IRON for 2019 hosted by Iron Underground at 17 Pedder Street Albion Saturday 7th December Entry is FREE, Spectators welcome to come watch the Powerlifting action.... Details are as follows SESSION 1 24 lifters Weigh in 9am Lifting Commences 10:30am Referees, Dave & Natalie Napper, Dave Keong Group B 14 lifters U48 Jill Cox U48 Wendy Chan U53 Loren Grant U58 Tayla-Jane Sissons U64 Dearne Brace U64 Caitlin Barraclough U64 Hannah Altman U64 Angela Paciocco U64 Tonya Evara U72 Grace Valenti U72 Eden O’Donnel U84 Jan Roesch U84 Margaret Pukallus U84 Lesley Flanagan Group A 10 lifters U69 Jake Bryant U77 Fred Lichtfield U85 Tanna Black U85 - Mitchell Munn U85 Kris O’Shea U85 David Brace U85 Cameron Punch U85 Beau Rutherford U94 Ben Ihle U105 Dan Anderson SESSION 2 24 lifters Weigh in 3pm Lifting Commences 4 30pm Referees Jan Roesch, Adam Woodward, Hani Louise Group B 13 lifters U72 Vanessa Treloar U72 Emily Seymour U72 Amy Fairfull U72 Jenna Osmond U72 Michelle Kaus U72 Chloe Elliot U72 Angela Lowe U94 Ben Polke U94 Jason Clarke U94 Arief Hunter U94 Blake Mayocchi U94 Angin (NAURU) U94 Simon Butterworth Group A 11 lifters U100 Keah Wheeler U105 Nino Laciste U105 Josh Brown U105 Jasa Kadivec U105 Jacob Dunn U105 Langer Wharton (NAURU) U120 Ai (NAURU) U120 Sam Butterworth U120 David Costa U120 Dave Yates 120+ - Owen Cuthbert Food: Greek lamb Roast will be available by our friends at Fonzie Abbots Cafe/Roasters right here on the street Cost $14-18 Support local strength athletes! See you there! Paul Thompson Iron Underground

14.01.2022 March 7th its our 10th Anniversary Showdown where we celebrate a decade of strength by inviting the PA gyms to compete head to head to win a Samtek power bar as the prize : Rules are each participant gym has to submit 3 lifters. 2 three lift and 1 push/pull. The combined wilks score acts as that teams points. At the end of the day it all gets added up and the winning gym take home back to their gym the brand new Samtek Power bar : 48 lifters over 2 sessions, its a big one... 10:30am start until the final session ends around 8pm : We hope to see a clash of gyms at this one. Who will win? Big names promising to return to compete we look forward to it : Spectators welcome! : See you there! Paul Thompson #builtintheunderground #ironunderground #powerlifting #brisbanegym #ivanko #samtek #brisbanepowerlifting #worldpowerlifting #powerliftingaustralia #squatbenchdeadlift #powerlifter #strengthtraining #powerlifters #strengthathletes @ Iron Underground

14.01.2022 2 Pictures, 8 years apart. : Ben Langton here locking out 290.8kgs and a PR during our team deadlift session last week to the encouragement of the crew and the other of him lifting 180kgs with less then ideal form in the early days 2011. : Ive seen Benny go from first pulling an ugly 160, a 180 in comp in the worst shoes possible for the occasion, a triple BW 240kg deadlift, 260 in comp and then take this 290.8 last week. ... : A lift refined, a skill developed over thousands of repetitions over the course of years. Consistently. Whether he "felt" like it or not. : He always deadlifted once a week. Its all it takes...it becomes easy. : Put in the work, forget the lie of being "motivated" When the robust traits of discipline and consistency govern a training approach the flaky and inherent weakness of "motivation" will never be a thing. Results dont get boring but watching the start, stop type of "motivation" induced training does. : Look forward to seeing 300kg fall like all the rest #builtintheunderground #ironunderground #powerlifting #brisbanegym #deadlift #ivanko #brisbanegym #strengthtraining #kingoflifts #powerlifter @ Iron Underground

13.01.2022 Kris O'Shea firing up with these 230kg Deadlift doubles at u85 leading up to Champions of Iron Dec 7th right here at I.U. Im calling a 250kg+ then some 3rd attempt easy peasy. Killin it mate Training programming by Paul Thompson ... #ironunderground #builtintheunderground #powerlifting #powerliftingaustralia #worldpowerlifting #deadlift #kingoflifts #ivanko #brisbanegym #strengthtraining

13.01.2022 Sam Thorne raining PBs down lately. This 222.5kg Squat being one of them. : Sams a fine example of what knuckling down and getting on with the work will bring you. Its no coincedence he's one of the hardest workers in the gym and also making some of the fastest yet sustainable progress. : Strong as an Ox mate. Power to you... #builtintheunderground #ironunderground #squats #squat #brisbanegym #olympiclifting

13.01.2022 Attention! All competitors from the End of Year Challenge 2020 powerlifting competition at I.U Saturday here is the comp photos! If people want to buy their photos its $20 for all their comp photos, just message my Jimmy Leuenberger via his facebook page https://photos.app.goo.gl/27KyKHwWHiMjeGtSA... https://m.facebook.com/JimmyLeuenbergerPhotography/

13.01.2022 Medal presentation

12.01.2022 We are looking for motivated coaches to join our team at I.U : Having reopened post lockdown we offer the ideal low density training situation for a a motivated rental strength coach to train clients one on one in our well equipped strength facility and Brisbanes original Powerlifting Gym. : Iron Underground is a private gym with never any more than 20 members training at once. Making for quality sessions, excellent client retention.... : Great training atmosphere amongst motivated athletes and members. The environment to excel. : Trainees will get the most out of their sessions without being affected by Coronavirus restrictions or time limitations. Advantage over large chain gyms. : Ideally equipped with a wide range of quality strength training gear to train clients of any caliber : Low rent, high income for an attractive business offer for the right applicant : If this appeals to you, you are a confident and knowledgeable trainer who feels you would fit Iron Underground and our team or strong supportive culture here please send a private message or email: Email: [email protected] We look forward to hearing from you.

12.01.2022 Session 1 - Squats

12.01.2022 Ben Langton on the warpath tonight 260kg Deadlift doubles like it's easy. #builtintheunderground #ironunderground #powerlifting #brisbanegym #deadlift #ivanko #strength #kingoflifts #powerlifter #brisbanefitness

12.01.2022 A reps end position is largely determined by its start position : The better the start position of a rep the better the chances are of finishing the rep in an optimal start position. The same can be said for the opposite being true, bad start position chances are of a sloppy rep finish : Over time as a coach I have largely been able to do away with rep partials in the pursuit of strengthening end range by simply paying greater attention to rep start position in seeing the mec...hanics improved as the lift is being executed. Mechanics further coming to the aid and advantage of the lifter. Instead of a loss of position and therefore the mechanics becoming disadvantagous to the lifter during the lift, becoming more a brute work of force then a smooth lift exemplifying power : The former has a much greater training value then the latter. One of longevity and lasting. A heightened ceiling of obtainable strength. Reduction of wear and tear, overtraining and not to mention undue over arousal and "psyche ups" which usually accompany the lack of technical proficiency in heavy sets. Often, its masking for this very reason : It makes heavier lifting a pleasure and allows for the correct muscles to be trained in exactly the function demanded. It leads to evenly developed physiques. For example its not an uncommon sight to see someone who starts their deadlift too high to have visually weak legs or someone who starts their bench press with no thought given to their back tightness and benching with their arms to also lack a powerful chest. The body will deploy and build muscle where its used. I can now nearly look at people and guess how they will lift because its what their body tells me after an extended period of doing so : A weight must be used that satisfactory in maintaining position. If the weight is 5kgs too heavy for the majority of the training cycle the very skill of maintaining position will be consquently lost. Over time the skill of holding position will develop, as will the necessary muscle and lastly doing so while producing increasing force and acceleration : So firstly, start on correcting ends of range of motion and the rest of the range should eventually strengthen : If you would like assistance in mastering your lifts with these concepts in mind send an email to [email protected] Strong lifting to you all Paul Thompson

12.01.2022 Tomorrow, Saturday 7th December its Champions of Iron here at Iron Underground. : 48 lifters spread over 2 sessions : AM session kicking off at 10 30am... PM session right after starting at 4 30pm heading well into the night with an estimated 9pm finish. : 3 Nauruan guest lifters, big hitters! 300+kg squats : National records will be attempted! : Large contigent of I.U lifters competing out of their home gym in a send off to 2019. : This is a World Powerlifting/Powerlifting Australia sanctioned meet. : Spectator entry is FREE : Great food available with a roast and some greek food thanks to Krista & our friends @fonzieabbott : Come and support these powerlifters go at it! See you there, Paul Thompson #ironunderground #builtintheunderground #powerlifting #powerliftingaustralia #worldpowerlifting #squat #bench #squatbenchdeadlift #powerlifter #strengthtraining #brisbanepowerlifting #deadlift #training #strengthtraining #ivanko #iucrew

11.01.2022 Ash Cross 232.5kg PR Deadlift today. Blokes like this make the gym what it is because they bring 100% every single training session no matter what, and in doing so raise the training standard of the gym collectively by pushing the standard of expected work ethic up a level. Great to see the PR Ash 240+ is knocking early next year.... #builtintheunderground #ironunderground #powerlifting #brisbanegym #deadlift #ivanko #powerliftingbrisbane #strengthtrainingbrisbane #kingoflifts #sbd

11.01.2022 Why join Iron Underground? : We are Brisbanes original powerlifting Gym since 2010 and we retain a lot of that culture which we began with. : A raw love for training and lifting, becoming stronger than who you were yesterday. Physically, mentally. A place to test yourself.... : Train amongst a welcoming team, where each brings their best to get the most out of one another, every single training session. : I.U offers a gym ground built for Powerlifting, strength training, body recomposition. A facility with the experienced coaches to learn correct technique from the onset as a beginner or refine towards the elite. : Or are you simply looking for a gym to get back to what it's all about, honest hard work you enjoy, the comraderie and results? Regardless of goals. : Get in touch to see if I.U is the fit for you with a FREE 1 week trial. : http://www.ironunderground.com.au/index.php/free-trial/ See more

11.01.2022 I heard a great coach say "Position is King" in addressing one of his lifters before their next important attempt : Theres so much truth to that statement. It gives mechanical advantage, helps determine 1RM continuum and its greater reach as well as build muscle evenly throughout the body during a training block when position is maintained for much of the work done during the sets and reps. Not to mention crucial in avoiding injury or that critical difference between fighting... a heavy weight or accelerating through it : Lately Ive seen again a few examples of lifters able to rep a weight for 5 or maybe 3 reps. Add another 5% to the bar and the lift doesn't execute. Why? : Not because of overtraining or not having training with higher percentage loads for long enough but rather the more rapid breakdown of position and therefore lift execution resulting in a steep decline in what that lifter can rep opposed to what they can Max or near Max on. : To add to this point Im making is that this loss of position as loads get heavier is in my opinion and observation often simply due to a lack of muscle mass in a given area. : Not because of the aspects of program/deload/shoes or whatever other abstract powerlifters like to dwell over but the simple and brutal reason there was not enough mass to provide power in the joint needed at the time to get the job done..Despite the fact that last weeks sets and reps were completed with satisfaction the indicators were there that this might become a problem as the program continued to its steeper percentages. : Conversely, more muscle mass ALSO enables a lifter to consequently lift a rep when OUT of position. : Was enough of the rep work performed with enough position that your body knows how to hold it under demanding loads and deploy the muscle for the expected tasks ahead? : Did you remorselessly target your weak areas with hard work and exercises that let you know its working where you need : Lastly the mirror will often tell you where you are weak and where the lifts will expose you. It doesnt hurt to look and see sometimes either. : Add mass where you need it by doing the correct work, and then also doing it correctly. See more

11.01.2022 Deb at 64yo squatting 100kgs for sets of 5 today easily. PRs : Perfect example of dedication and never ever quitting and where it can get you : For Deb we done a very simple approach where exercise selection was narrowed down completely. Firstly a simple alternating between heavy days and light days week to week. Letting the bar tell us when it was time to go up on the heavy days and listen to the body on warm ups to see what weights we would work up to with a general upward... trend with listening to the body being the priority. : Strength often best obtained without being forced and with a glacial mindframe towards building it. The long term view : Congratulations on such effortless heavy squatting @debra_jones_dndfit See more

10.01.2022 Saxon 305kg DEADLIFT: Saxon was meant to compete at Arnolds in the strongman down in Melbourne. Unfortunately as we all know the event got cancelled : I know how hard he trained for this. How disciplined he stayed and the aches and pains he trained through pushing the body to be there ready as so many did like him : Seeing he'd pushed himself this far he decided to for a deadlift PB and squashed this 305kgs. This was meant to be his last competition in strongman before moving... onto another new sport. 5kg PB! : Credit to you brother a true athlete! : #IUlegend #ironunderground #builtintheunderground #powerlifting #strongman #arnoldsportsfestival See more

10.01.2022 35 Lifters (inc 9 from team I.U) as well as international competitors from Nauru competed last month at the Fitness Show in an event hosted by Iron Underground for Powerlifting Australia & World Powerlifting Federation.

10.01.2022 Latest SBD Eclipse limited edition powerlifting apparel. Made in the UK the revamped competition singlets in a new material, both in a Mens and a Womens cut. The new Black and White look in the supportive wear in the knee-sleeves, elbow-sleeves that SBD is known for. They're truly built to last and help keep the wearer fully supported during heavy training. Socks and Mens/Ladies shirts also available in the black and white SBD eclipse colour scheme Right here at https://iron-underground-online-store.myshopify.com//sbd-e

09.01.2022 Dan Anderson 215x4 Squat PB. Gives 100% and doesnt stop at any training wall until he simply breaks through it @danando1993 #builtintheunderground ... #squats #squatbenchdeadlift #squattechnique #powerlifting #worldpowerlifting #powerliftingaustralia #strengthtraining

09.01.2022 Session 1 - Deadlifts

09.01.2022 Everything comes at a cost : Training economy is precious, precisely because we have within ourselves not only a finite ability to recover from our workouts but also a limited amount in which we can push ourselves in terms of time sacrificed and intensity with which our efforts are made : Each exercise has to be mercilessly justified as to the why's and its "because"... : Obviously a good training program will include main lifts, the bang for your buck lifts. Good. What next? : Exercise selection should be based upon what is needed the most in prioritised order descending in most cases into least necessary exercises as the expenditure of effort able to be given diminishes with fatigue : As a rule I try and have several reasons in a program or training sessions why a given exercise is being utilized. If I cant think of any, or the trainee cant convice me. It gets binned real fast : With the goal to be more skillful at lifts and more muscular in having mastered their performance, the difference between intelligent training of accessories and junk work has to be scrutinised : Learning to pace through sessions and give less then optimal efforts due to too many "meh" sets, and too many boring but "fancy" exercises is a real thing and usually its fairly subconsciously that it occurs. The lifter thinks they're giving 100% when due to training economy being exhausted its only maybe 60-80%. This low effort becomes the norm. Substandard results ensue. : Cost can be in terms of mentally with motivation and focus, physical with recovery and wear and tear. Time as in time exchanged or spent doing better exercises for greater returns. : That is why reward must be greater than the cost or at least match it. Every exercise has its justification and its cost in time is also considered not wasted. : 4x15 Bulgarians split squats isnt too much on paper but to do it is at least 20 minutes GONE and lot of energy spent whereas 3x15 Back extensions BW could be done in less than 5. So pick your shots carefully. Dont fall into a trap of doing random "things and stuff" : Pay a fair price on what it costs you & your training to get stronger, cut the unecessary junk out and hit what really matters hard as hell. : Paul Thompson See more

08.01.2022 This Sat 19th Dec @ I.U End of Year Challenge for 2020 : End of year I.U throwdown saying goodbye to the year with PRs :... Schedule 9:30am Weigh in 11am Lifting starts : 1 session of lifting with 2 flights : Group B - (lifts first) 1. U58 Jessica Reynolds 2. U64 Reem Aked 3. U64 Shae Patras 4. U64 Dianne Weick 5. U72 Sarah Poole 6. U72 Rebekah Stewart 7. U84 Alana Boon 8. U84 Margaret Pukallus 9. U100 Melanie Lihou 10. 100+ Hani Watson (BP only) 11. U69 Jake Bryant : Group A 12. U85 Kris O'shea 13. U94 Scotty Williamson (BP only) 14. U94 Andrew Chung 15. U94 Kieren Hensch 16. U105 Nino Laciste 17. U105 Jason Sherar 18. U105 Jasa Kadivic 19. U120 Chris Murray 20. U120 Kevin Sinclair 21. U120 Aaron Schenk 22. 120+ Helaman Puletama : Referees Dave Keong, Jan Roesch, Vanessa McDonald : Spectators will be allowed at this event as per Queensland government updates allowing 1 person per 2 meters. This allows for approximately 160 people at I.U on the day of the event. Typical 1.5m spacing is the recommendation. : Entry is free for this event. : National records can be attempted and best male and best female trophies will be awarded. : This is a Powerlifting Australia/World Powerlifting Federation sanctioned meet. : See everyone there for our last competition of 2020! Paul Thompson Iron Underground

08.01.2022 Nino Laciste 300kg Deadlift. Massive @ u105 all coming together all at once. @ninomgl #builtintheunderground #ironunderground #powerlifting #brisbanegym #deadlift #brisbanepowerlifting #powerliftingaustralia #worldpowerlifting #brisbanegym

08.01.2022 Nino Laciste 270kg Deadlift doubles 2 and a half weeks out from Iron Undergrounds 10 year anniversary showdown March 7th. Big pull coming Ninos way! @ninomgl #builtintheunderground #ironunderground #powerlifting #brisbanegym #deadlift #ivanko #powerliftingbrisbane #sumodeadlift #powerliftingaustralia #worldpowerlifting #kingoflifts

07.01.2022 Sam Butterworth on fire leading up to our end year comp Dec 7th. Sold out weeks ago at 48 lifters plus a few late international entrants and big hitters. Promises to be a big send off to end the year. 250kgs x 5 made easy through hard work @sambutterworth_ who will be looking to beat his 308kg PR hit at the fitness show back in July. #builtintheunderground #ironunderground #powerlifting #brisbanegym #deadlift #ivanko #powerliftingbrisbane #strengthtrainingbrisbane #worldpowerlifting #powerliftingaustralia kingoflifts

07.01.2022 Hannah Altman 100kg Bench Self unracked as we like it and pressed the easiest its moved. Competing in under 2 weeks come nationals... @hannahjosepahrachelaltman Coached by @paulie_ttt #builtintheunderground #ironunderground #powerlifting #brisbanegym #bench #powerliftingaustralia #worldpowerlifting #benchpress

07.01.2022 2nd Session - Squats

07.01.2022 Old compilation video from the Powerlifting at the Fitness Show of 2017 we hosted. 180kg superheavy Jezza Uepa stomps to the platform before a big deadlift, the spotting and loading, nose tork and back slaps from coach Colin Webb and showing a bit of whats behind running a competition.

07.01.2022 Photos from our anniversary celebration competition from Session 1 - Morning Session

06.01.2022 U85'er Kris Oshea easy reps on 215kg today. In getting serious a 270 deadlift is the goal for 2020 @kris.oshea Clean reps mate!... #builtintheunderground #ironunderground #powerlifting #brisbanegym #deadlift #ivanko #powerliftingbrisbane #strengthtrainingbrisbane #kingoflifts

06.01.2022 This is my mum training. Nearly 70 First time weight training : Twice a week she catches a ferry to tenneriffe then walks for 45 minutes to my gym in Albion past the gasworks :... Trains without looking at a phone once. Pumps out about 10 exercises in an hour and then often walks back to the ferry terminal in the Brisbane summer heat in the middle of the day. All this while having a broken arm mind you. So she trains legs and core best she can. Hasn't complained once : From day 1 she followed a terrific meal plan prepared by Jono Steedman @the_sportsdietitian and has lost about 6-7kgs bodyfat in short time and is significantly stronger as well as feeling much more energetic : Ive seen her train with more direction and perseverance in making it happen then many would and it makes me very proud to see : This instance also reminds me that EVERYONE has the time to train. Nobody has an excuse and excuses are weak, while training to stay the same is borderline insanity : No excuses #builtintheunderground #ironunderground #brisbanegym #brisbanestrengthcoach #brisbanefitness

06.01.2022 Kris O'shea 240kg doubles at u85. Killing the training boys. Keep at it @kris.oshea ... #builtintheunderground #ironunderground #powerlifting #brisbanegym #deadlift #ivanko #brisbanepowerlifting #brisbanefitness #powerliftingaustralia #worldpowerlifting

05.01.2022 Some old friends and new ones dropping by at I.U. Always fantastic to have those who have trained here with us in the past continue to drop in when they can. It always picks up the training vibe when we get a random visit from our friends overseas or make new ones in hitting the iron. #ironunderground #builtintheunderground #powerlifting #brisbanegym #brisbanepowerlifting @ Iron Underground

05.01.2022 The Iron Underground competition singlet is ready in store after being trialed by fire with the lifters. Slate black with our logo across the chest and running up the left leg. Blackened I.U emblem on the upper back. Sizes Small to 3XL Available for purchase and express delivery via the online store by clicking the link ... https://iron-underground-online-store.myshopify.com//iron-

04.01.2022 Ready to kick things off with our competition tomorrow and celebrate our 10 years of I.U at our competition "Decade of Strength" #builtintheunderground #ironunderground #powerlifting #brisbanegym #worldpowerlifting #powerliftingaustralia

04.01.2022 Hannah Altman 90x5 Bench (inc 24kg medium chains) preparing for National Championships at U64s @hannahjosepahrachelaltman Coached by @paulie_ttt... #builtintheunderground #ironunderground #powerlifting #brisbanegym #bench #worldpowerlifting #benchpress

03.01.2022 Junior @ninomgl pumping out 220kg Squats. Cheered on by the I.U crew. Nothing like when the big comps coming up and seeing the crew train together as a team pushing one another on : Stoked to see Nino blasting his training like this he is definitely one to watch! :... #squats #powerlifting #powerliftingaustralia #worldpowerlifting #brisbanegym #brisbanepowerlifting See more

03.01.2022 Iron Underground is pleased to announce the addition of Nick Dunn to our team where he will be offering his specialized services. : Nick is qualified in : + Diploma of remedial massage ... + Advanced diploma of Myotherapy + Certificate 3 and 4 in fitness : Has worked with, the Chiefs rugby union, Richmond FC, U20 Australian rugby union and countless national and international and qualified 1st for Arnolds U90 strongman for 2020. : Nick is available as of NOW for bookings Contact via : Instagram: @nick_done1 Mobile: 0409579957 Email: [email protected] : The perfect addition to our team with his skills and love for training Nick is the man to see should you need massage, coaching or rehabilitation. : Welcome Nick! See more

02.01.2022 The Rep is king: One of the most important aspects of strength training I was taught early on and really hammered home by Coach Charles Poliquin who I had the fortune to do some of his courses in 2008-2010. When looking at the overall objective with training. The end goal and which exercises, how many days per week, which and what intensity in terms of percentages included in getting there etc. The rep and its importance in getting you to where you want to can be forgotten. F...or a long time I have written most of my training programs going backwards, first considering the rep, exactly how its going to executed. Then repetitions, then sets. How the rep is performed is crucial. Is it to develop ability to resist force, produce force, isometric strength, rehab an injury, build a weakness, build confidence, work the timing of a lift, deliberately slow a lifter down or intetionally speed them up. It all needs to be taken into consideration from main lift to accessory work. Often a temptation is to throw in a variation lift in an effort to build the main lift which is lagging, however by first modifying or paying detailed attention to how the rep on the main lift is performed it can usually do away with the need for variations or a quick fix attitude by breaking it down under the microscope frame by frame and see where the weaknesses truly lie. Examine how and where the lifter can improve their performance or sometimes even intent. Are they pushing the bar as hard as they can? Usually not. So push those reps. Each one counts or you can choose to waste them Are they executing every rep with laser like focus and precision? Not if the main outlook is only the program. Was position maintained at all costs, each rep? Or were reps sloppy because it just says 5 sets, not 5 sets with each rep exact as possible. Just "Getting the work done" isnt ideal. In powerlifting where its about firepower it certaintly isnt. Getting the right work done optimally is better. From my experience as a coach, more can be achieved with less with this approach by making the rep king in program design or how a well written one is followed. Working backwards I personally like to go Goal > rep > repetitions > sets Train hard! Paul Thompson

02.01.2022 Do Smooth lifts for fast Reps. : We all know bar speed is an example of strength, force and output. Moving at speed however is the last is the last strength virtue I'll look to build after first looking to build on the other core aspects which in itself add smoothness to lift execution and consequently, speed. : An efficient lift will inherently be smooth. The smoother the execution the faster the rep can then become whilst loads continue to become heavier... : The higher the lifting percentages can become before we see bar speed begin to drop off. : This will essentially be determined by minimizing the amount of mechanical weak points during a reps range of motion so that the lifter is always going towards the position of most mechanical advantage during the curve of resistance. : If you cannot lift a weight smoothly but find yourself doing them at great speeds it's quite likely you are doing this in the avoidance of certain mechanical positions you are weak at. Thereby leaving them untrained and keeping the strength threshold of that position low. Not a good recipe as you continue to add weight, say on a purely percentage based program without much coaching. : As you strengthen all aspects within a lifts range of motion with smoothly performed reps. Slower but at a constant speed, perfectly executed The greater the bar speed and acceleration will then inherently become. Now you can better train for faster more dynamic reps. Do less actual hard lifting for your training "buck" : For coaching with either myself, Paul Thompson or the team send a private message or contact via [email protected] or directly Paul Thompson Nick Dunn Hannah Altman #ironunderground #builtintheunderground #powerlifting #powerliftingaustralia #worldpowerlifting #brisbanepowerlifting #powerliftingbrisbane

02.01.2022 Nick Dunn introduction where he tells us a bit about himself and what he can do for you as our latest addition to the I.U team : Each week we will be uploading videos or information from Nick on how to improve your movement and training. : First we just wanted to introduce him and let him speak about what it is he does.... @nick_done1 #iron_underground #builtintheunderground #powerlifting #strongman #rehabilitation #myotherapy #massage #dryneedling

01.01.2022 Session 2 - Deadlifts

01.01.2022 Nino Laciste 260kg deadlifts doubles tonight. Always puts in the work, trains hard and continually works on improving form. The crew look forward to seeing him compete at the end of the year.

01.01.2022 Recently Hannah has joined the I.U team as a coach after having lifted with us and proven herself over and over in competition and in the gym for the past year. : Few that have trained here have shown the endless tenacity towards a goal and achieving it like Hannah on a consistent basis. I can say she takes the same stance with taking on and training her clients. Very results focused and always well planned out. She can assist anyone in rehabilitation or obtaining that next l...evel strength. We couldnt be happier to have her on board as part of the team. : Updated website bio now reads as follows if you click on the website and read under coaches : Hannah has a competitive history in multiple sports. In powerlifting, she currently holds the Australian Junior record in the bench press for U72kg girls, benching 95kg. At Nationals in 2019, she benched 103kg at 69kg bodyweight and achieved a Top 20 ranking in all three lifts. She also achieved an Australian Top 5 ranking in bench-press in 2019. In flat-water kayaking, she has won over 22 nationals medals and multiple national titles and has also competed at in swimming and surf lifesaving : These achievements, combined with her extensive fitness industry experience, are backed by a post-graduate university-level study in Exercise Science. As an exercise scientist, Hannah has worked with a variety of high-level sports teams and athletes, from Rugby 7s to rowing and professional dancers, and as a head coach in swimming : Hannah now focuses mainly on sport-specific training, rehabilitation, chronic pain and chronic disease management. She specialises in powerlifting, kayaking, swimming, rugby and running along with returning to sport and small group pilates. Hannah is available for in-person and online coaching. : Get in touch with Hannah at Infinite Strength and rehabilitation to book in a complementary movement screening and session. : Ph: 0452 285 271 #builtintheunderground #ironunderground #powerlifting #brisbanegym #brisbanefitness #brisbanepowerlifting #rehabilitation @ Iron Underground