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.
You need two numbers: a squat and a bench. Everything else is optional and scored only if you enter it. Estimates from memory are fine — you're looking for the pattern, not a certificate. Enter the load and the reps you actually hit, and we'll convert it.
Below parallel, no wraps. Everything on your lower half is measured against this.
Your normal grip. Full range, chest contact, no bounce.
Conventional, floor to lockout, no straps if you can help it, no hitching. Skip it and we can't read your posterior chain.
Palms facing you, dead hang, chin clears the bar. Enter the added weight only — we add your bodyweight for you. Skip it and we can't read pulling against pressing.
Standing barbell press. No dip, no push-press. If you never press overhead, that's a finding — leave it blank.
Pronated grip, dead hang, chin over bar, no kip. Your best single set. Skip it and relative strength goes unscored.
Concept2 RowErg, from a stationary flywheel. Raw 2,000m time, no weight adjustment. Enter as minutes:seconds — e.g. 7:15. Never done one? Leave it blank; your engine simply won't be scored. It's the one test here worth going and doing.
The score tells you that something's off. This tells you what to do on Monday.
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| Lift | Your 1RM | Target | Gap | Status |
|---|
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.
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.
Not sure which fits? Apply and we'll work it out on a short call. No hard sell.
Your full twenty-lift assessment is landing in your inbox now either way.
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