Bell House Fitness – Lifting



Back Squat:

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, the suggested weight is added to the sled. In order to pull the sled, add a rope to it. The rope can be kept on the sled while you push and then used to pull the sled. The pull should be a backpedal, not an over-the-shoulder drag.

* Move as fast as possible on the sled push and pull.

* Use the heaviest bag possible for the sandbag hold. Make sure you can hold for the entire :30 interval. This should be challenging.

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.


5 sets:

75-ft sled push (50/90 lb)

75-ft sled pull

:30 sandbag hold at chest (100/150 lb)

– Rest 2:00 between sets.

Back Squat (20 rep test)