10/26/2026
F45 Liftclub Day 1 - Initial Strength Assessment
3 reps max
Day 1 - Initial Assessment
Angel - 231lbs x 3
This was his baseline, now we’ve got 6 weeks to increase it.
Day 1 - Initial Assessment
Ty - 231lbs x 3
This was her baseline, now we’ve got 6 weeks to increase it.
Safety first
Now we work on the deadlift fundamentals
Chins, lats, push, hips
Progressive overload for the next 5 weeks
Progressive overload for the next 5 weeks
Some explosive strength movements that require quick strength output.
Mostly lower body focuses
Building of the posterior chain… Making sure the prime movers are able to handle the load
Angel -
Week 6 - retest
We’ve been building for 6 weeks, now we put it to use
Angel - 287 lbs x 1 PR — 56 lbs increase from initial Assessment
Angel,
I am proud of you. Your consistency will always pay off. This is just the beginning!
I still need my 315lbs deadlift 🤨
Week 6 - retest
We’ve been building for 6 weeks, now we put it to the test
Ty- 275 lbs x 2 — 44 lbs increase from initial Assessment
Ty,
Thank you for trusting me, the program and most importantly yourself.
