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ZeroW Southside

@zerow_southside

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Brisbane Southside’s Leading Strength Gym
Coaching available F2F or Online
Staffed Mon-Fri 7am-7pm

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A warm up routine that has helped me carry on lifting heavy, even while having a back injury. Don’t waste your time in the gym just doing your stretches or jumping on the bike, if you miss out on movements like this, you’re not giving yourself the best chance.

DM if you have your own protocol you follow that you think I should try, or if you want to know why I do these ones.

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Deadlift day! Work up to 2.8x bw with me 😮‍💨

I did do a 70kg warm up at the start but forgot to film!

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Ramping bench
172.5kg × 3
175kg × 3
177.5kg × 3

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Upper sesh post nats ✌🏽

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Just saying…

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You could be one Splash away from a breakthrough.

Lock in.

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Ramping bench.
162.5kg × 3
165kg × 3
167.5kg × 3

@ebonyshand_ 😘

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Last day of Holidays and first session of Deload week was a treat!

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Feeling sore post comp?

Sessions available this Thursday at @zerow_southside!

Book online or send me a message to know more!

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APL drug tested NATIONALS 2026 MELBOURNE 😱

What a wild experience! 1st nationals competition only 1.5 years into my powerlifting journey! It was a bloody stressful few days with soo many things happening out of my control. But we showed up and made a great day out of it and managed to add 20kgs to my total 🥺

Squat:
125kg ⚪️⚪️⚪️
135kg ⚪️⚪️⚪️
142.5kg 🔴⚪️🔴 (shown in last vid bc I’m really proud of moving this one)

Bench:
70kg ⚪️⚪️⚪️
77.5kg 🔴🔴🔴
77.5kg 🔴🔴🔴 (me and bench haven’t been friends 😂)

Deadlifts:
175kg ⚪️⚪️⚪️
185kg ⚪️⚪️⚪️
190kg 🔴🔴🔴 (slight downwards motion but managed to lock it out still 😱)

Total: 390kg
435.56 DOTS

HUGE thank you to @critta_ for getting me through another prep, for always believing in me and keeping me calm on the platform 🙏🏽🙏🏽🙏🏽

Thank you to @pursuitphysio_ @tyhelm @jesssharratt for keeping me somewhat in tact 😂 Through all my interesting niggles but most of all for helping me get to another competition surgery free on my hip labral tear 😭❤️🙏🏽

Thank you to @avraamperformance @kassiem__
@markpanes88 along with soo many other friends who have supported and cheered me along the entire way. Appreciate you all ❤️🫶🏼

And of course a massive thank you to @aplpowerlifting @danielcarpenter___ @rachellecarpenter_ + all the spotters, referees and loaders who have made all of this possible 👏

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APL Nationals 2026.

I fucking love this shit!

Coach - @cooper_morgan
📸 - @thirds.co

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One of those, it wasn't the day I planned for posts 😅
But it kind of was. To be fair to my body, I'm lucky I made it to the comp in one piece.

Am I happy? Nope.
Did I finish in one piece? Also nope.
Will I be back for more? Fuck yes.

I may not have had the perfect comp, but for the most part, fuck I had some fun and tore it up with some strong motherfuckers. Sounds stupid, but for the first time in my powerlifting career, I felt like I belonged on the platform. And I took that confidence and had the best time.

Huge thankyou to @rachellecarpenter_ and @cooper_morgan
Rachelle, you are the absolute best of the best, and I appreciate everything you have done for me, and to get me to the platform again and again. Appreciate you fam ❤️
Cooper, took me on when I was at probably my lowest and ready to pull the pin on Nationals prep. My body was a wreck, I couldn't squat, and I was proper cooked. You steered the ship, and got me here. Once I'm rested and 100%, fuck I'm keen to see what we can really do together.

Day went
S: 260kg✅ 280kg✅ 295kg❌
B: 175kg✅ 185kg✅ 187.5kg❌
D: 240kg✅ 260kg❌(I tweaked my back mid rep) 260kg❌(stupidly went again and made it worse)
T: 705kg

Now for an absolutely huge rest. Appreciate everyone that's given and shown me support. I'll be back, but for the first time in what feels like forever, I'm taking a huge rest for a while.

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