Testify Newsday - November 18, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Cleans vs Power Cleans vs Hang Cleans - What's the Difference?! (click the title to watch):

Marcus Raynal
Not just the best video covering this topic bar none but one of the best educational videos on YouTube.

Phil
That is high praise – thank you very much!

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

The Perfect Squat in 1 Minute | How to Squat Correctly
Learn the correct technique for squatting in 60 seconds. We quickly cover how to squat safely, effectively, and efficiently. Click here to watch.

 

Never Make This Squat Mistake Again (fast fix)
”Today’s topic is a mistake that is all too common - even in a few experienced lifters. It’s an error that is awfully silly, borderline dangerous, and fantastically simple to correct…” Click here to read.

 

Blast from the Past: SHOULDER FLEXIBILITY for the Squat | EASY Stretch to Fix Your Shoulders
Do you have a tough time achieving the low bar position when you squat due to your tight, inflexible shoulders? Phil discusses and demonstrates the bar stretch - a simple way to improve your situation without adding time to your training. Click here to watch.

 

Blast from the Past: Are You Finishing Your Deadlift Wrong?
A common problem in the deadlift is a misunderstanding of what finishing the lift should look and feel like. Let’s fix this fast. Click here to read.

TESTIFY BALL CAPS ARE AVAILABLE!

Represent your favorite gym and keep the sun out of your eyes in style with this cap.

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: Below are the hours for Thanksgiving week (you can also find these on our Location & Hours page). Any days not listed retain their normal hours.

Wednesday, 11/27/24: Regular hours
Thursday, 11/28/24: Closed
Friday, 11/29/24: 5:00 a.m. - 9:30 a.m. (no afternoon/evening hours)
Saturday, 11/30/24: Regular hours

Below are a few of our upcoming events, and you can always find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Benching Bonanza! The Annual Testify Bench Press Jubilee

  • November 22, 2024

  • Benching Bonanza is a strength meet wherein the only contested lift is - you guessed it - the bench press. There will be one bar, and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It'll be a ton of fun, so come on out!

  • Click here to register or for more information.

Barbell Blizzard! A Winter Wonderland of Weights

  • December 14, 2024

  • Barbell Blizzard is a team strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2-4 lifters/team and perform all 4 lifts; each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10-20 x 25 yds EMOM at a weight of your choice

Every minute, push the sled 25 yards, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Indoors:
10-20 x 100 ft EMOM at a weight of your choice

Every minute, push the sled 100 feet, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Compare to 2024.09.16.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2024.08.26.

Option 3
Outdoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)
Rest 1 minute

Compare to 2024.07.29.

Option 4
10 x 50 ft yoke carry
Each carry is 25 feet down and 25 feet back and is for time. Rest 1 minute between carries.

Compare to 2024.07.29.

As always, we hope this helps you get stronger and live better!

The Testify Morning News - November 11, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video How to Load & Unload the Barbell for the Deadlift (in less than 3 minutes!) (click the title to watch):

B Sykes Beats
Wow the fish hook is a great design, so much more convenient than the clunky deadlift jack

Phil
I certainly can't take credit for the design, but it is indeed a pretty great design!

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

4 Ways You're Using Your Wrist Wraps Wrong
How should you use your wrist wraps? There are a number of mistakes lifters make without knowing it. We address 4 common errors as well as how to fix them. Click here to watch.

 

Get a Bigger Squat Now with 3 Simple Tips
Phil covers 3 easy and quick ways to improve your squat and start setting new PRs right now. Click here to read.

 

Blast from the Past: Starting Strength Squat/Low Bar Squat | Fix Your STANCE!
Is your crazy stance ruining your squat? Too narrow? Too wide? In this video - our 5th in a series of Saturday Shorts on fixing the squat - Phil and Mike quickly discuss and demonstrate how to solve this problem. Click here to watch.

 

Blast from the Past: How to Easily Build a Lifting Platform (and the EASIEST way to cut stall mats)
We show you how to easily build a lifting platform as well as how to quickly and easily cut horse stall mats for your platform without using a utility knife! Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

WHAT'S COMING UP

Below are a few of our upcoming events, and you can always find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Benching Bonanza! The Annual Testify Bench Press Jubilee

  • November 22, 2024

  • Benching Bonanza is a strength meet wherein the only contested lift is - you guessed it - the bench press. There will be one bar, and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It'll be a ton of fun, so come on out!

  • Click here to register or for more information.

Barbell Blizzard! A Winter Wonderland of Weights

  • December 14, 2024

  • Barbell Blizzard is a team strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2-4 lifters/team and perform all 4 lifts; each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2024.09.09.

Option 2
Bike/row:
5 min on
4 min off
4 min on
3 min off
3 min on
2 min off
2 min on
1 min off
1 min on

Record distance for each interval and add for total distance.

Compare to 2024.08.19.

Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest

Compare to 2024.07.22.

Option 4
For time:
500m row
5 x 80m sled push (200 ft if indoors)
500m row

Rest 1 minute after the first row and after each sled push.

Compare to 2024.07.22.

As always, we hope this helps you get stronger and live better!

Testify Tribune - November 4, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Lifting Straps | What You're Doing WRONG (and other common mistakes) (click the title to watch):

Craig Martin
Thanks for this video! I was doing everything wrong (apparently I'm an idiot ). I was ao frustrated with my grip, which effected my ability to make progress on the DL, that i stopped deadlifting for extended period

Phil
You're welcome, and I'm glad this was helpful for you - happy deadlifting!

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

1 HUGE Mistake Self-Taught Deadlifters Make
If you're committing this deadlift error, then you're making your deadlifts horribly inefficient, and you're significantly limiting the amount of weight on the bar. Let’s fix it. Click here to watch.

 

What You Should NEVER Do When Deadlifting!
Are you making this mistake when deadlifting? Well . . . don't. Click here to read.

 

Blast from the Past: How Long Should I REST? | Starting Strength Linear Progression
How long should I rest when working through the Starting Strength Linear Progression? How long should I rest between warm-up sets? Between work sets? Phil explains. Click here to watch.

 

Blast from the Past: The Squat: Don't Be a Moron
”A lot of good advice in life can be summed up with the phrase, ‘Don’t be a moron,’ and this particular squat error is certainly no exception…” Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

WHAT'S COMING UP

Below are a few of our upcoming events, and you can always find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Benching Bonanza! The Annual Testify Bench Press Jubilee

  • November 22, 2024

  • Benching Bonanza is a strength meet wherein the only contested lift is - you guessed it - the bench press. There will be one bar, and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It'll be a ton of fun, so come on out!

  • Click here to register or for more information.

Barbell Blizzard! A Winter Wonderland of Weights

  • December 14, 2024

  • Barbell Blizzard is a team strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2-4 lifters/team and perform all 4 lifts; each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid.” The distance for each round is 80 m indoors (a down-back on the 40m course) or 200 ft outdoors (2 down-backs on the 50 ft course). Rest as needed.

For example, Bob does the following (4 tiers):
Round 1: Empty sled
Round 2: 25#
Round 3: 50#
Round 4: 75#
Round 5: 50#
Round 6: 25#
Round 7: Empty sled

Compare to 2024.09.02.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2024.08.12.

Option 3
Outdoors:
5-10 rounds:
50 yd sled push (25 yd down-back)
50 yd farmer carry (25 yd down-back)
Rest 1 min

Indoors:
5-10 rounds:
100 yd sled push (50 ft down-back)
100 yd farmer carry (50 ft down-back)
Rest 1 min

Compare to 2024.07.15.

Option 4
Row 10 x 100m
Rest 1 min between sprints. Your score is your slowest time.

Compare to 2024.07.15.

As always, we hope this helps you get stronger and live better!

Testify Sun - October 28, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The BEST Shoes for Lifting! (click the title to watch):

James Lee grant
Hi what shoe do you personally wear/recommend

Phil
I wear a pair of Nike Romaleos 2. I bought them used off of Ebay back in 2016 or 2017 and have been wearing the same pair since then. They're still in excellent shape, and the only thing I've had repaired on them is the velcro as it was starting to wear out (wasn't gripping as well). If I needed to replace them - and if they still made them - I'd buy them again in a heartbeat.

That said, the version Nike makes now - the Romaleos 4 - is also excellent. If I had to get a pair of shoes today, I'd get them, and this is the first shoe we linked to in the description below the video (https://amzn.to/3LAYn8d).

If those weren't available, I'd probably go with the current generation of the VS Athletics shoe, which we also linked to in the description (https://amzn.to/3LGoYB6). I've trained in those on a couple of occasions (e.g., when my shoes were in the shop), I recommend them often to new members, and they're solid. A close cousin would be the Do-Win weightlifting shoe - also a good choice.

Adidas lifting shoes (https://amzn.to/3WbFVJk) tend to to be too narrow for my feet. The Inov-8 shoe in the description (https://amzn.to/3xIoXGZ) is a good option, and a number of our members wear those and like them a lot. I simply have a lot of training history with my Nikes and thus would probably stick with the same brand as the 4s are reasonably close in design to the 2s that I currently wear.

James Lee grant
@TestifySC ok ty I was deciding between romaleos 4 or classic do wins. I do have wide feet so good to know about Adidas

James Lee grant
@TestifySC are they true to size?

Phil
They seem to be - at least the 2s. I can't speak for the current generation (i.e., the 4s). I usually wear a 12 or 12.5 in most shoes, and my Romaleos 2 are a size 12. I've also trained in a size 12.5, and those have fit as well.

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

How Not to DIE on the Bench Press (2 easy tips)
Bench pressing by yourself? It can be the most dangerous lift in the weight room, but it can also be incredibly safe with these two easy tips. Click here to watch.

 

Do CrossFitters Make the BEST Deadlifters?!
“The short answer is ‘No.’ However, there is one thing that efficient CrossFitters tend to do well when deadlifting, and we might be able to learn something about the deadlift from observing this phenomenon…” Click here to read.

 

Blast from the Past: Starting Strength Squat/Low Bar Squat | Fix Your FOCAL POINT!
Is your ridiculous focal point ruining your squat? Where should you look when you squat? In this video - our 4th in a series of Saturday Shorts on fixing the squat - Phil quickly discusses and demonstrates how to solve this problem. Click here to watch.

 

Blast from the Past: Knee Position in the Split Jerk
Back leg too straight in your split jerk? Front knee too far forward? Phil explains knee position in the split jerk and helps you fix a few common problems. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

WHAT'S COMING UP

The annual Testify Fall Classic was a great success this weekend, and we are immensely thankful to everyone who helped out! Loaders, judges, table officials, those who helped setup and tear down - we could not have hosted this meet without you all!

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Benching Bonanza! The Annual Testify Bench Press Jubilee

  • November 22, 2024

  • Benching Bonanza is a strength meet wherein the only contested lift is - you guessed it - the bench press. There will be one bar, and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It'll be a ton of fun, so come on out!

  • Click here to register or for more information.

Barbell Blizzard! A Winter Wonderland of Weights

  • December 14, 2024

  • Barbell Blizzard is a team strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2-4 lifters/team and perform all 4 lifts; each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

IN OTHER NEWS . . .
There will be a small price increase for members who have grandfathered membership rates. Please be on the lookout for an email with the details (only members with grandfathered rates will receive an email from me).  If you have any questions or concerns, please reach out to me at barb.mueller@testifysc.com. 

Thank you for your understanding and commitment to getting stronger with us at Testify Strength & Conditioning!

Barb Mueller
barb.mueller@testifysc.com

THIS WEEK’S CONDITIONING

Option 1
“Prowler Base+1”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest 30 sec.
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” (on Starting Strength).

Compare to 2024.08.26.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2024.08.05.

Option 3
1. 5 x 50 ft seated sled pull. Add weight each round. Rest as needed.
2. 5 x 100 ft duck walk. Add weight each round. Rest as needed.

Compare to 2024.07.08.

Option 4
Outdoors
4 rounds:
50 yd farmer carry
80 m sled drag
Rest 2 min

Indoors
4 rounds:
100 ft farmer carry
100 ft sled drag
Rest 2 min

Compare to 2024.07.08.

As always, we hope this helps you get stronger and live better!

Testify Post - October 21, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video These 3 Easy Fixes Can Blow Up your Squat (plus bonus tip) (click the title to watch):

Art Barkley
Thanks for the very useful tips on squatting! Just one question…how exactly do you define “shoulder width” for foot position? Should your heels be underneath the actual shoulder joint, or underneath the widest point of the shoulders including the width of the deltoids? Thanks!

Phil
You’re very welcome! Roughly speaking, we’re looking for a hip width stance for the deadlift and a shoulder width stance for the squat. This boils down to the heels being about 8 to 12 inches apart in the deadlift, so the squat stance will be a little wider yet.

With that said, “shoulder width“ is simply a good starting point, and as you’ve noticed, the shoulder is not a point and has some width itself (to be fair, so do the heels).

With this in mind, this is an easy thing to accidentally overthink. In lieu of having us or another Starting Strength Coach work with you (which is ideal), simply set up with your heels underneath where you consider your shoulders to be (if you want to, you can tell yourself “heels under armpits“).

Then, assuming you’ve got your toe angle set correctly, simply reach back with your butt, point your chest at the floor and squat down while shoving your knees apart (record yourself on video), and make sure that you’re achieving depth. A stance that is too narrow (for example, hip width) is going to make this difficult, and a stance that is too wide is also going to make this difficult, so you can make small adjustments to your stance over the course of 2 to 3 reps.

Checking out our “Learn to Squat“ video might be useful for you as well: https://youtu.be/iDWIeTVoGG8

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

These 3 Easy Fixes Can Blow Up Your Squat (plus bonus tip)
Want a better, stronger squat? We cover three easy tips to help you out and include a bonus tip as well. Click here to watch.

 

NEVER Make This Belt Mistake Again! (fast fix)
If you use a belt when lifting - and you should - you're going to make this mistake eventually. In this short article, we help you prevent it. Click here to read.

 

Blast from the Past: Lifting Straps | What You're Doing WRONG (and other common mistakes)
Phil covers several common mistakes that new lifters make with lifting straps. He also covers the secret reason straps actually work so well - it's not what you think. Click here to watch.

 

Blast from the Past: Are You Ruining the EASIEST Part of the Deadlift?
Lowering the deadlift back to the ground should be the easiest part of the lift, but for many lifters, this part of the lift causes some series (and unnoticed) problems. Let’s remedy this real quick-like. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: We will be closed for training on Saturday, 10/26/24, as we are hosting the annual Testify Fall Classic.

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Testify Fall Classic

  • October 26, 2024

  • The annual Testify Fall Classic is back, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here for more information.

Benching Bonanza! The Annual Testify Bench Press Jubilee

  • November 22, 2024

  • Benching Bonanza is a strength meet wherein the only contested lift is - you guessed it - the bench press. There will be one bar, and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It'll be a ton of fun, so come on out!

  • Click here to register or for more information.

Barbell Blizzard! A Winter Wonderland of Weights

  • December 14, 2024

  • Barbell Blizzard is a team strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2-4 lifters/team and perform all 4 lifts; each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

IN OTHER NEWS . . .
There will be a small price increase for members who have grandfathered membership rates. Please be on the lookout for an email with the details (only members with grandfathered rates will receive an email from me).  If you have any questions or concerns, please reach out to me at barb.mueller@testifysc.com. 

Thank you for your understanding and commitment to getting stronger with us at Testify Strength & Conditioning!

Barb Mueller
barb.mueller@testifysc.com

THIS WEEK’S CONDITIONING

Option 1
“Prowler Base”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest until breathing and heart rate slow down. (45 sec – 2 min)
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” (on Starting Strength).

Compare to 2024.08.19.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2024.07.29.

Option 3
1. Work up to a heavy single on the axle clean-and-press (i.e., ground to overhead).
2. 5 x 100 ft Zercher carry (50 ft down-back). Add weight each round. Rest as needed.

Compare to 2024.07.01.

Option 4
Outdoors:
5 rounds:
15 cal row
50 yd sled push, 100#/50#

Indoors:
5 rounds:
15 cal row
100 ft sled push, 250#/125#

Push sled slow for recovery. Score is slowest row.

Compare to 2024.07.01.

As always, we hope this helps you get stronger and live better!

The Testify News - October 14, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video What You Don't Know About Your Barbell is KILLING Your Lifts (Barbell Basics) (click the title to watch):

Yuppi
So wait, if the knurling doesn't start at standard distance and can vary a lot, how can you get reliable information from the knurling start to ring distance? Is the olympic bar the only one that doesn't have middle knurling reliably? Actually ran into this at my gym, there are all kinds of bars. There are two bars that seem olympic but one is much thicker than the other. And then there's a deadlift bar. It's not like I mind much unless the distance between bearings is different for snatch grip, for cleans/squats it's fairly easy to tell it's not comfortable/in the right spot and ~1 inch difference max isn't that bad for that grip.

Phil
While the width of the smooth part of the bar is not standard, it also doesn't vary by a huge amount typically. As I mentioned in the video, it's usually about 16.5" to 17" with an occasional bar that has a larger or smaller gap.

Some olympic bars have a center knurl and some don't. A power bar will always have a center knurl. Like olympic bars, dual-knurled bars sometimes have center knurls and sometimes don't.

If you have an abnormally thick bar, it's probably a cheaper bar (made thicker to compensate for lesser quality). I'd avoid that bar when possible.

Worst case - you could bring a tape measure one day and sort it out.

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

What You Don't Know About Your Barbell is KILLING Your Lifts (Barbell Basics)
If you don't know this about the barbell you lift with, you might be messing up your lifts. We cover the difference between power bars, weightlifting bars (i.e., Olympic bars), dual-knurl bars, and how to easily tell the difference. Click here to watch.

 

Weak Bench Press? QUICK FIX
Are you making this mistake with your shoulders when you bench? We help you diagnose the problem, learn why it's bad, and fix it fast. Click here to read.

 

Blast from the Past: Starting Strength Squat/Low Bar Squat | Fix Your Overextended BACK!
Is your overextended back ruining your squat? In this video - our 3rd in a series of Saturday Shorts on fixing the squat - Phil quickly discusses and demonstrates how to solve this problem. Click here to watch.

 

Blast from the Past: Wraps and Straps and Gloves, Oh My!
There are a lot of lifting accessories out there, but what's good and what's garbage? We cover grip-related gear in this article. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: We will be closed for training on Saturday, 10/26/24, as we are hosting the annual Testify Fall Classic.

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Testify Fall Classic

  • October 26, 2024

  • The annual Testify Fall Classic is back, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here to register or for more information.

Benching Bonanza! The Annual Testify Bench Press Jubilee

  • November 22, 2024

  • Benching Bonanza is a strength meet wherein the only contested lift is - you guessed it - the bench press. There will be one bar, and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It'll be a ton of fun, so come on out!

  • Click here to register or for more information.

Barbell Blizzard! A Winter Wonderland of Weights

  • December 14, 2024

  • Barbell Blizzard is a team strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2-4 lifters/team and perform all 4 lifts; each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

IN OTHER NEWS . . .
There will be a small price increase for members who have grandfathered membership rates. Please be on the lookout for an email with the details (only members with grandfathered rates will receive an email from me).  If you have any questions or concerns, please reach out to me at barb.mueller@testifysc.com. 

Thank you for your understanding and commitment to getting stronger with us at Testify Strength & Conditioning!

Barb Mueller
barb.mueller@testifysc.com

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10-20 x 25 yds EMOM at a weight of your choice

Every minute, push the sled 25 yards, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Indoors:
10-20 x 100 ft EMOM at a weight of your choice

Every minute, push the sled 100 feet, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Compare to 2024.08.12.

Option 2
Bike/row:
5 min on
4 min off
4 min on
3 min off
3 min on
2 min off
2 min on
1 min off
1 min on

Record distance for each interval and add for total distance.

Compare to 2024.07.22.

Option 3
Outdoors:
8 rounds:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Indoors:
8 rounds:
4 tire flips
100 ft sled push (50 ft down-back)
Rest 1 minute

Compare to 2024.06.24.

Option 4
5 rounds:
4 tire flips
8 sledgehammer strikes
6 pull-ups
10 push-ups

Pull-ups and push-ups can be modified – talk to the coaches for options.

Compare to 2024.06.24.

As always, we hope this helps you get stronger and live better!