Bell House Fitness – Lifting

Back Squat (20 rep test)


Today we continue our new cycle for the CAP lifting program. In this cycle we are focused on building a base with the basic barbell movements of the back squat, strict press, and deadlift. We will also focus one day a week on barbell cycling and barbell stamina with the Olympic lifts.

In the first week, we will look to establish a 20-rep max in all three basic barbell lifts. We will use this weight to get our percentages for the rest of the cycle. At the end of this cycle, we will retest the 20-rep max.

The 20-rep test is tough both mentally and physically. Expect your mind to try to get your body to put the bar down multiple times throughout the attempt. If you have chosen the right weight, this should be a challenging test and your body will be able to prove your mind wrong.

Follow the warm-up in order to get properly prepared for this test. It’s important that you feel ready to rock and confident about your attempt because you truly only get one attempt. Throughout the warm-up, you will perform 5-6 sets of 5-10 reps. Throughout the sets, you are gauging your ability to perform the weight for 20 reps. It’s important that you do not make this weight too light or too heavy. The last 5 reps of the 20-rep set should require every ounce of strength and mental fortitude.

Each athlete is different and the final weight may differ, but most athletes can perform a 20-rep test between 50-60% of their 1-rep max.

Remember, you can do anything you put your mind to.

In Accessory – l, use a DB that is challenging, but allows you to walk the entire 50 meters without putting it down.

Warm-up (No Measure)


3 sets:

1:00 bike, row, SkiErg, or run

10 alternating Spiderman stretches

10 leg swings/leg (across body)

10 good mornings

10 air squats

1 set:

10 back squats (35/ 45 lb)

10 back squats (add 10-45 lb to each side)

8 back squats (add 10-45 lb to each side)

5 back squats (add 10-25 lb to each side)

5 back squats (add 10-25 lb to each side)

5 back squats (add 10-25 lb to each side)

– Your next weight should be your starting weight.

– Take weight out of a rack.


4 sets:

25 GHD sit-ups

50-m single-arm DB overhead walk/arm

Back Squat