Bell House Fitness – Lifting




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, choose a moderate weight dumbbell for the Romanian deadlift. Focus on a range of motion and time under tension. We don’t want you rushing these. If your balance is challenged, consider holding on to a post or lightening the load. Once you finish the Romanian deadlifts, immediately go into the back extensions. Once again, focus on a good range of motion and time under tension. By the end of this superset, your hamstrings and lower back should have a quality pump.

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.


5 sets for quality:

10 single-leg DB Romanian deadlifts/leg

15 GHD back extensions

Deadlift (20 rep test)