West Coast Barbell Club in Perth, Western Australia | Gym/Physical fitness centre

West Coast Barbell Club

Locality: Perth, Western Australia

Phone: +61 424 301 717

Address: 49 Cheriton St 6000 Perth, WA, Australia

Website: https://westcoastbarbellclub.com

Likes: 124

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• Gym/Physical fitness centre
• Sports & fitness instruction
• Fitness trainer

25.01.2022 And. It’s. TIME! Time for a taper week Big week this week for our crew at WCBC... most we’ve ever had involved both in our own max testing and competing at this weekend’s comp! Time for all the hard work to pay off over our last few sessions... take care of business outside the gym team.... Plenty of good food and good sleep #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #health #workout #workhard #coach See more

25.01.2022 Public service announcement... gainzzz! Jokes aside, @coachbenno is in the midst of filming and editing a comprehensive exercise library for our online crew at WCBC! Were super excited to put this content out and to streamline things for our lifters interstate and internationally. ... Watch this space! #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #workout #workhard #health #coach See more

24.01.2022 Aaaaaand were back... Its been a while! Ugg Boot Deficit Deadlifts Sets of 12 ... Just pleased to be lifting Keep up the good work Team WCBC... Youve all been doing a lot better than me! #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #health #workout #workhard #coach See more

24.01.2022 Preparing more content for our WCBC exercise library today Very excited to put this out onto the YouTubes... Hopefully by the end of Jan 2020 #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #workout #workhard #health #coach

24.01.2022 What a testimonial for the value of lifting weights!

24.01.2022 New Year, fresh start, etc. #strength #training #gym #powerlifting #coach

23.01.2022 Rebuilding with sumos for @coachbenno having spent the last week building new power racks... Taking it easy with some speedy sets of 10 and felt pretty good despite close to 2 weeks straight of 15 hour days... The latest gym expansion is in full swing at WCBC! ... #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #workout #workhard #health #coach See more

22.01.2022 Were getting in some high rep work at WCBC... Many of the crew are glad this block is almost over, despite their love of throwing tin Little do they know were still on the high rep gainz train next week #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #health #workout #workhard #coach

22.01.2022 Still working away at our online exercise library... and @coachbenno is still training hard (albeit with more bodybuilding style training) Reckon we may have messed up the camera angle here Either that or we saved everyone from seeing Bens ugly squat face ... #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #workout #workhard #health #coach See more

21.01.2022 Beltless High Bar Squats for sets of 15 Reintroducing familiar movements at unfamiliar rep ranges can be a good way to make the return to training less scary while also not being demotivating. While sets of 15 kinda suck, at least the weight is kept light and there isnt much of a point of reference for previous levels of strength.... Without a preconceived notion of where your strength should be at, you can just focus on the process of getting the work done without becoming disheartened #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #health #workout #workhard #coach See more

20.01.2022 Theres been a collective spread of QUAD DOMS around the team at WCBC... @coachbenno can empathise #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #workout #workhard #health #coach

19.01.2022 If youre training for Powerlifting you should get plenty of practice pausing your benches... If youre simply training for general strength development this matters way less, although having some paused variations in your program could be useful to help develop some greater strength off the chest... You wont get a stretch reflex or stretch shortening cycle to the same extent as TAG (touch and go) work so can provide a slightly different stimulus and keep things vari...ed #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #health #workout #workhard #coach See more

19.01.2022 Training is all about accumulating a sufficient stimulus over time to achieve a desired outcome at some point in the future. One good or bad session doesnt really matter in the wider context as long as youre putting the work in and following solid training methods to the best of your abilities. That said, for some people sticking rigidly to a training schedule and / or diet can be hard, and thats ok, you dont need to train like an elite athlete from day 1...... Try to enjoy the process of becoming better each day and getting closer to achieving your full potential... Try to avoid an all or nothing mentality to exercise and nutrition... Think of each session and positive behavioural choice like putting a piece into the jigsaw puzzle picturing the person you want to become Enjoy deadlift day team! Love ya! #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #health #workout #workhard #coach See more

18.01.2022 Find a style of training you enjoy... Bodybuilding, Powerlifting, CrossFit, a mixture of all of the above. Whatever that may look like for you, try to meet, and exceed, physical activity guidelines... Lift weights at least 2-3 times per week, track your progress, try to get better every day. Take walks, do some higher intensity cardio... Running, swimming, cycling, recreational sports, etc. The choices are endless.... Get adequate calories for your goals and for maintaining a healthy bodyweight and waist circumference. Get adequate protein (1.6-3.1g/Kg bodyweight per day). Eat your vegetables! And fruits and other sources of fibre, try to limit red meat consumption in line with established dietary guidelines. Try your best to get good quality and quantities of sleep... Manage unwanted stressors as best as possible, embrace productive stressors (like training). Build a community around you that supports you in your ambitions and helps you when you need it... Having a strong support network is so valuable to our health. Avoid the abuse of addictive substances and take care of your friends if you see them falling into that trap. Get appropriate screening for a few key health markers at appropriate time intervals throughout life: Blood Pressure, Blood Sugar levels, Blood lipid profiles. Work with your healthcare clinicians to manage any abnormalities where needed. Lastly, develop the skills and mindset to manage all of the above, while pursuing a life that you enjoy, and allows you the opportunities to have frequent lived experiences that make you happy. Our simple (hopefully not too oversimplified) guide to health and managing your wellbeing through life. For more info, please check out the Prioritising Health article available on the @barbell_medicine website. Thanks WCBC Crew for being the community that gets me excited to wake up at 4:45am every morning... Enjoy deadlift day team! #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #health #workout #workhard #coach See more

17.01.2022 See ya 2020 2021 the year of gainzzz #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #health #workout #workhard #coach

16.01.2022 An anecdote, but a useful lesson... one I learned from @austin_barbellmedicine and am immensely grateful for: After hitting my top single today I had a few drop sets to do... During the last rep of my last set this morning I experienced the onset of acute low back pain - last rep moved about 3 inches off the floor before I had to take a knee. Couldn’t pick much more than 20kg off the floor without having to support myself on something - Pretty sensitive to any flexion. Fi...rmly reminded myself not to catastrophise. Did RDLs with the 20kg bar to tolerance - Experimented with some tolerable flexion as well as extension. Got back to deadlifting 30kg from the floor pain free - Steadily worked back up to 180kg (where it hurt earlier) without pain. Still mildly sensitive to flexion, but really no worse than a particularly hard deadlift or squat day - If there weren’t any acute pain experienced earlier I probably wouldn’t even be thinking about it. Moral of the story - Nociception is fascinating and this take on cognitive functional therapy seems to work very well in the majority of training related cases. Remember if you experience an acute bout of pain to stay calm and try your best to approach it rationally For more info, please check out Dr Baraki’s page and today’s story. #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #health #workout #workhard #coach See more

15.01.2022 How good is this photo? Not only is being strong cool, it can also help us become more physically and mentally resilient. Just imagine how much easier challenging day to day tasks would be if you were 2-3 times as strong as you are now... ... #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #health #workout #workhard #coach See more

15.01.2022 While this was covered in our story this morning, I think its worth repeating... We do not have standards for muscle imbalances and there is a lack of scientific evidence correlating supposed muscle imbalances to health or injury risk. The range of normal is vast. We should not make up problems where none exist. We are all very adaptable creatures able to tolerate loading and stressors in lots of different ways.... Take for example this last set of squats from Monday. My low back and upper glutes felt sore after in a way Im not used to, and it made standing up straight or bending over feel uncomfortable. Did I worry about my knees caving in or my hip flexors being too tight? Nope. Sometimes these things happen and often people are too quick to assume a specific fault with an overly mechanistic view of the human body. What did I do? Carried on with my session as normal and 2-3 hours later after taking doggo for a walk I felt totally fine. Squats today moved easily too. You too are probably just fine. Train, move, and try not to worry about things that dont matter. #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #health #workout #workhard #coach See more

14.01.2022 Enjoy your squats today team Reps going lower from next week at WCBC, so enjoying a more cruisy couple of sessions today and tomorrow before transitioning into a new training block #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #health #workout #workhard #coach

14.01.2022 WCBC crew still getting it done!

14.01.2022 Back to high rep deadlifts at WCBC... We feel working in your main lifts with high reps works well for most newer lifters to reinforce efficient technique and for hypertrophy gainzzz... If a more advanced lifter decides to pursue powerlifting wed likely train their COMP lifts at high reps less frequently, as they become more specialised in their training towards the goal of maximising their 1RM potential in SBD.... However, were keen to avoid early specialisation and aim to train newer lifters in a wider variety of exercises and rep ranges Enjoy your training today yall... Deadlift day is the best day! #gainz #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #health #workout #workhard #coach See more

12.01.2022 3rd Article Now Live everyone! Please give this one a read because it's REALLY important - It may be very relevant to you, but if not, it will likely be very helpful for a friend or loved one... So please, share it on! https://westcoastbarbellclub.com//20/01/15/mass-and-health If you have any questions, send us a message!

12.01.2022 Worth a watch... By no means is this a comprehensive analysis, but if longevity is something you care about then its worth knowing how valuable community support can be for managing stress. This is something we always preach at WCBC and is integral to how we have set up both our gym and training approach. P.s: Also worth noting how valuable limiting your alcohol consumption and smoking cessation is, along with, you guessed it... Exercise!... Be a strong and social creature and youll have the best chance of ageing well

12.01.2022 Pretty sure this was a rep PR to finish out the year... Hopefully with a COVID vaccine on the horizon and a more normal 2021, our gainzzz will be even greater next year #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #health #workout #workhard #coach

11.01.2022 New 5.0-star Review: "As a couple of not-full-fitness seniors experienced a warm welcome at West Coast Barbell Club. We were encouraged and motivated by our meeting with the club's owner and trainer and we look forward to working with coach Ben!"

11.01.2022 Team spotlight: Check out this handsome devil @hdeep.r has been with us pretty much since Day 1... with a minor foray into Olympic Lifting along the way. He’s now a new father and is still pretty close to the strongest he’s ever been - Even having lost around 10kg prior to his new born baby arriving! ... He’s always got a smile on his face and everyone at the club loves him... It’s been great to see him achieve so much in 2020 despite all the immense challenges it’s presented! Keep up the great work Hardeep... here’s to an even better 2021! #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #health #workout #workhard #coach See more

11.01.2022 Were back... Finally! With a quick word on warm ups. Moral of the story here is to not waste your time... We feel the evidence for stretching, foam rolling, etc. is pretty poor, so use your limited time wisely. Heres a warm up pre squatting that takes less than a minute, just some general movement of the hips and knees before squatting and some air squats - Quick and specific to whats being trained after.... The key then is the warm up sets... Do enough to feel your heart rate, breathing rate and body temperature elevated and enough to feel like youre psychologically prepared for your hard sets - But not so tired you cant get the real work done. If youve got enough flexibility to perform all the exercises you have planned, you dont need to waste your time doing mobility work or prehab... Any well qualified and well read clinician will tell you the same That said, if that stuff means a lot to you and helps you mentally prepare for your session, thats fine, theres no harm in that... Just dont let it detract from getting all your training volume in. Thanks, bye! #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #health #workout #workhard #coach See more

10.01.2022 Skwats... If your training has been compromised for a while #covid19 ease yourself back in sensibly. If you have certain lifts that make you more nervous or exercises you find especially fatiguing, be mindful about how you reintroduce them. We quite like going light at high reps as it gives us plenty of practice to get back in the groove and it doesnt feel as scary as hitting heavy singles, etc.... Additionally, the higher volumes are likely more productive when it comes to improving body composition too which is a nice bonus This is all just talk about personal preferences though, which are key to pay attention to as a coach if anyone is struggling with consistency, or after returning from a lay off. Arguably more important than anything else in being a good coach (or person for that matter), is being good at listening and communicating honestly with those around you... Especially those you have the ability to help Have a great weekend yall! #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #health #workout #workhard #coach See more

09.01.2022 Article 2 in our READ series went up last week... If youre keen to know what the health benefits of strength training are, heres your intro. If you want to encourage a friend or family member to start lifting weights, send them here. ... If youre on the fence about lifting weights, then this will explain why you should get off that fence and get off your ass ASAP! Strength training is an important (and we would argue essential) part of living a healthy life, yet sadly fewer than 15% of adult Australians are meeting the minimum requirements prescribed by the WHOs physical activity guidelines. Within that 15% we also wouldnt be surprised if fewer than 1% are actually training at the gym effectively... This is a big problem, and its even worse in younger generations - Read the article to find out why. Please, be part of a positive change to get more people lifting weights. Read the article and equip yourself with some valuable knowledge! #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #workout #workhard #health #coach See more

08.01.2022 New 5.0-star Review: "What's special about this gym? The reality is that a lot gyms have decent equipment, but only a few are staffed with knowledgeable powerlifting coaches that can actually train members to lift correctly and provide sound programming to develop strength. You will find both at West Coast Barbell in Perth. I've trained at gyms in Hong Kong, Canada, the US, and the UK, and this is one of the best gyms going. Many thanks to Ben and his gym members for helping me improve my lifting technique and making feel at home during my visit to Australia."

07.01.2022 On Mondays we pray to the lord of the barbell... Please bless us with a week of gainzzz! This was just before @njeriwakamau almost locked out 170kg on her deadlift... A number well be excited to see her achieve in 5 weeks time at our next MAX OUT sesh! How many ladies do you know closing in on 4 plates a side!? ... #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #workout #workhard #health #coach See more

05.01.2022 Heres our 3rd and latest instalment in our 2020 article series... In many ways this could be one of the most important articles we ever write from a public health perspective... If you havent read it already, PLEASE do!... Follow the link in our bio to learn more about how bodyweight impacts health outcomes and what we can do about it If you have any questions or need further guidance, please let us know in the comments! #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #workout #workhard #health #coach See more

04.01.2022 New 5.0-star Review: ""

04.01.2022 Sumo Vs Conventional... Which do you prefer? There’s no inherent benefit to one Vs the other really... there’s also no guarantee a certain individual will be better at one Vs the other. However, we think it’s worthwhile for most people to experiment with both to see which they prefer and which they feel strongest doing.... The likelihood is that the one you enjoy most and feel you can sustain training hardest for a long period of time is likely your best option #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #health #workout #workhard #coach See more

04.01.2022 Always great seeing Colm @doyle.snaps set a new personal best! Everyone at WCBC loves Colm The Gentle Giant... you couldn’t meet a more friendly and humble guy! Added bonus... He rarely ever misses a session and continues to patiently chip away at new PRs every training cycle - Consistently improving his strength and health every day. ... Here’s to a successful 2021 for you mate! #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #health #workout #workhard #coach See more

03.01.2022 We love our MAX OUT days at WCBC... Theyre our best opportunity to realise the fruits of our hard work over the weeks and months prior. The combination of adrenaline, BBQ and Beers is something we get to look forward to 3-4 times a year ... We always encourage our crew to make the most of these opportunities and ensure their preparation is on point... Having that focus on an end date can keep us particularly adherent to our nutrition and sleep schedule which has plenty of positive benefits throughout the rest of our life outside of the gym. It also makes the celebrations after a bunch of new PRs all the more enjoyable as the beers taste even better! #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #workout #workhard #health #coach See more

03.01.2022 Check out the look of determination on this face! Jonti @priss42 (pictured here) has done brilliantly in her time training here at WCBC... Added to that, she is one of the most enjoyable people to coach that weve ever had the pleasure of working with!... She trains hard, rarely misses a session and always has a positive impact on the group! Heres what she has to say about us: I was introduced to Coach Ben through a friend who was introduced through a friend and that pretty much sums up the atmosphere at West Coast Barbell Club, everyone you meet is friendly and supportive and encouraging. I started working with Ben about 5 months ago, I had no strength I struggled to lift the bar alone more than once or twice and to say minimal fitness would be an overstatement. Since then I have lost weight and seen my strength grow in a way I never actually believed was possible all of which is awesome and well worth the work but the unexpected part is that my confidence in myself has grown along with everything else and that is invaluable. As a coach Ben is patient, knowledgeable and dedicated. If you commit to the program it will be one of the best decisions you make for your physical and mental health! Thank you Jonti, this really means a lot to us! #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #workout #workhard #health #coach See more

03.01.2022 We feel that for most people struggling to make progress the issue is rarely that theyre doing too much training. As a population the majority of us are not exercising enough, rather than too much - As evidenced by the majority of people not meeting physical activity guidelines. Usually with solid programming itd be rare to see someone under recovered if theyre taking care of business outside the gym... Sleeping well, eating appropriately and managing life stress.... Caveat here... In the very early stages of someones training development (or after a lay off) its normal to be sore from session to session as they adapt to their new activity levels. If this is persisting after a period of 3-4 weeks though it may be time to question your programming. That said, if that is all in order you probably need to start looking at whether youre prioritising your diet and sleep sufficiently. Its boring common sense advice but theres no magic pill when it comes to recovery... No manual therapy, no float pods, no supplements. Recovery is largely influenced by the dose of physical activity and adequate rest (primarily restful sleep) between sessions. Prioritise that and enjoy your progress while embracing the process of getting better at managing these things the more committed you become to fulfilling your potential #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #health #workout #workhard #coach See more

03.01.2022 This year we kicked off our READ article series by reviewing where everything started for us at WCBC... From humble beginnings to where we are now has involved an immense amount of hard work and dedication from our coaches and lifters If you want to know more about us and our vision, wed highly recommend following the link in our bio to read more! ... #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #workout #workhard #health #coach See more

03.01.2022 If youve not been able to train the way youd like to while COVID-19 has kept gyms closed, just be patient as you rebuild Ill remind myself to re-read this when my Bench is still 20kg down next week Meh, life could certainly be worse.... #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #health #workout #workhard #coach

02.01.2022 Bench from Monday... Many of us are probably just trying to regain some consistency in our training right now - Myself included! Be patient to begin with, and try to make your goals less focussed on hitting certain weights or looking a certain way, but instead focus for now on training a certain number of days a week. Dont let your ego get in the way... Use it to take pride in committing to training 3, 4, 5 days a week (whatever feels manageable right now) and working ha...rd when you do get into the gym. Try to use now to form good habits, and just enjoy the process of getting stronger again #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #health #workout #workhard #coach See more

01.01.2022 New 5.0-star Review: "Ben is an extremely knowledgeable and approachable coach who stays up to date with the latest research and takes a holistic approach to coaching. This enables his clients to achieve their own personal goals (whatever these might be) through receiving the highest level of evidence based coaching."

01.01.2022 New product prototypes courtesy of @lin8au looking pretty noice! As WCBC builds so will our foray into physical products... Here we have some leather lasso straps. Awesome for deadlifts and rows, we absolutely love them and will be excited to kit our gym with a bunch of them at some point in the future.... If youre interested in checking out any of our other merch, head on over to the SHOP section of our site (link in bio) where youll find product live for our next seasonal order... A bunch of club Ts, Jumpers and Hoodys all printed individually by hand by our good friends @phishclothing Were also in the process of having new power racks designed and built by our awesome friends @respokeaustralia which is something weve been HUGELY excited for! Without them, we wouldnt be where we are today, so check them out! #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #workout #workhard #health #coach See more

01.01.2022 Getting back on track... #strength #training #gym #powerlifting #strongman #strong #sbd #squat #bench #deadlift #lifting #lifestyle #health #workout #workhard #coach