Bell House Fitness – Lifting



Strict Press

For load:

12 reps (110%)

14 reps (107%)

16 reps (105%)

– Rest 3:00 between sets.

Warm-up (No Measure)


Welcome to Week 9 of the Mechanics lifting cycle in which we are focused on building the base for our strength development.

Today we are working off of our 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set.

Each set is meant to be unbroken. Feel free to rest with the bar in the rack position, but you should not have to re-rack the bar.

Rest about 3:00 between sets.

Look for next week’s percentages to go up and the reps to go down.

* In Accessory – I, take 3 seconds to lower the DB from overhead before pressing it back overhead. Perform 6 reps on each arm and use a moderately heavy weight. For the supinated rows, use a barbell and find a weight that is on the moderate side.


3 sets:

1:00 bike, row, SkiErg, or run

10 PVC pass-throughs

10 ATY raises (with small DB or plates)

10 push-up to down dogs

10 PVC strict presses

1 set:

10 strict presses (35/45 lb)

5 strict presses (add 10-25 lb to each side)

5 strict presses (add 10-25 lb to each side)

5 strict presses (add 10-25 lb to each side)

– Your next weight should be your starting weight.


On a 9:00 clock:

Every 3:00:

6 DB tempo push presses

12 supinated barbell rows

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