Bell House Fitness – Lifting

Deadlift (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 these 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 – I, use a band that allows you to perform 15 reps unbroken.

Warm-up (No Measure)


3 sets:

1:00 bike, row, SkiErg, or run

10 staggered-stance good mornings/leg

10 leg swings/leg (front and back)

10 alternating Cossack squats

1 set:

10 deadlifts (35/45 lb)

10 deadlifts (add 10-45 lb to each side)

8 deadlifts (add 10-45 lb to each side)

5 deadlifts (add 10-45 lb to each side)

5 deadlifts (add 10-25 lb to each side)

5 deadlifts (add 10-25 lb to each side)

– Your next weight should be your starting weight.


3 sets:

15 banded side steps (left)

15 single-leg banded hamstring curls (left)

15 banded side steps (right)

15 single-leg banded hamstring curls (right)