IRONBERG
The Bulletproof Score

Your best lift is
hiding your worst one.

You played sport. You still train. But the bench hasn't moved in two years and something always feels like it's lagging. That's rarely age and it's rarely effort. More often it's a ratio problem. One quality has run ahead of the others, and the lift you're proudest of is the reason you've never noticed.

Seven numbers you already know. Ninety seconds. You'll get a score out of 100 and the single weak link capping the rest of you.

90 seconds7 tests you already trainNo gym visit neededBuilt for 30–45s

Your numbers

Enter your best recent set for each lift — the load and the reps you actually hit. We'll convert it. Estimates from memory are fine; you're looking for the pattern, not a certificate. Leave anything untested blank.

kg
Back SquatLower anchor

Below parallel, no wraps. Everything on your lower half is measured against this.

kg
Over 6 reps the estimate inflates — use a heavier set if you have one.
Bench PressUpper anchor

Your normal grip. Full range, chest contact, no bounce.

kg
Over 6 reps the estimate inflates — use a heavier set if you have one.
DeadliftConventional

Floor to lockout, no straps if you can help it, no hitching.

kg
Over 6 reps the estimate inflates — use a heavier set if you have one.
Weighted Chin-UpAdded load

Palms facing you, dead hang, chin clears the bar. Enter the added weight only — we add your bodyweight for you.

kg
Over 6 reps the estimate inflates — use a heavier set if you have one.
Strict Overhead PressStanding, no leg drive

Standing barbell press. No dip, no push-press. If you never press overhead, that's a finding — leave it blank.

kg
Over 6 reps the estimate inflates — use a heavier set if you have one.
Max Strict Pull-UpsBodyweight, reps

Pronated grip, dead hang, chin over bar, no kip. Your best single set.

2km RowEngine · time

Concept2 RowErg, PM monitor, from a stationary flywheel. Raw 2,000m time, no weight adjustment. Enter as minutes:seconds — e.g. 7:15.

That doesn't read as a time. Use minutes:seconds, like 7:15.
What am I actually being measured against?
Two anchors. Everything on your lower half is compared to your back squat; everything on your upper half to your close-grip bench (which we derive from the bench you entered, since a true close grip sits about 5% under a normal grip). The target ratios come from structural balance methodology — the same lift-to-lift standards coaches use to spot which quality has fallen behind, while there's still plenty of time to train it.

Your estimated 1RM is calculated as load × (1 + reps ÷ 30). It's accurate to about 6 reps and drifts past that, which is why heavy sets give you a cleaner read.

This is a training screen, not a diagnostic. It compares your numbers against coaching benchmarks and tells you which quality looks least developed relative to the rest. That's useful for deciding what to train or assess next. It cannot tell you whether you're going to get injured — nothing that reads seven numbers can, and this doesn't try. It also can't see your rotator cuff, your lower traps, or your left-versus-right differences, which is what the full assessment adds. If something hurts, that's a question for a clinician, not a calculator.

Your result

—/100

Now the part that actually helps

The score tells you that something's off. This tells you what to do on Monday.

  • Your full ratio table. Every lift, its target, and the exact kilos between you and standard.
  • Why that quality is the one lagging. The mechanism, in plain English, and what it does to the rest of your training.
  • The 8-week correction protocol. Which lifts to push, which to pull back, and in what order.
  • The full Structural Balance Assessment. The 20-lift version every Ironberg client runs in Phase 01 — including the rotator cuff, lower trap, and left/right tests this short version can't see. Yours to keep and re-run, whether or not you ever work with us.

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The full breakdown

Lift Your 1RM Target Gap Status

Where you sit in absolute terms

Ratios tell you if you're balanced. These tell you if the anchors themselves are strong for your bodyweight. A perfectly balanced weak athlete is still weak.

Your priority fix

Knowing was never the hard part

You now know more about your own structure than most men your age ever will. Here's the uncomfortable bit: that was the easy half.

Ironberg was founded by a coach who wrote these exact plans for a living, then stopped running his own and got out of shape doing it. Not from ignorance. From eleven-hour days and a diary that kept winning.

That's the actual failure mode for men like you, and it's the reason this report ends here rather than pretending an eight-week block you read once on a Tuesday is going to survive contact with your calendar. Your program isn't the problem. Running it is.

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Your own coach, your own plan, rebuilt around your schedule and adjusted weekly from your logged data. Load and fatigue management built in. Starts with the full twenty-lift assessment, in person or remote.
$175/week · 3-month minimum
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