Bell House Fitness – Lifting



Strict press:

20-rep test

Warm-up (No Measure)


Today we finish our second cycle of the year on the CAP lifting program. In this cycle, we focused on building a base with the basic barbell movements of the back squat, strict press, and deadlift. We also concentrated one day a week on barbell cycling and barbell stamina with the Olympic lifts.

In the first week, of this cycle we established a 20-rep max in all three basic barbell lifts. And in the weeks leading up to today, we put in the work. Now the end of the cycle is here and it’s time to retest our 20-rep max.

The 20-rep test is tough both mentally and physically. Expect your mind 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 to get properly prepared for this test. You must 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. You mustn’t 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, go as heavy as possible on the farmer’s carry. If you really want a challenge, try performing the farmer’s carry with two loaded barbells. Use a single DB to add load to the back extensions. This weight should allow you to perform at least 5 reps unbroken.


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)

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

5 strict presses (

Shoulder Press (20 rep test)