Testify Sun - March 24, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Restoring a Rusty Barbell (click the title to watch):

Steven Lengyel
I was always told the bar is 45 pounds

Phil
A standard, "men's" olympic barbell is 20 kg or 44 lb, and in the U.S., it's often referred to as 45 lb out of convenience. There are some manufacturers that make actual 45 lb bars as well, but unless you know where you got your bar and which model it was, you won't know unless you put it on a scale.

A standard, "women's" olympic barbell is 15 kg or 33 lb, and that's what this barbell was.

The process to restore the bar is the same regardless of the weight, and we didn't have any rusty 20 kg bars.

TESTIFY ONLINE COACHING

Interested in getting stronger working one-on-one remotely with us? Click here to book your free strategy session.

Get Stronger. Live Better. Start Today.

ARTICLES & VIDEOS

How to EASILY Put on Your Lifting Belt (the 2 simple tips that change everything...)
Do you struggle to put your lifting belt on correctly and easily? Phil gives you two quick tips to make your life easier. Click here to watch.

 

Don't Want to Train? Do This Instead.
“You’re supposed to train today, but you don’t feel like it. In fact, you really don’t want to train today. So, naturally, you choose the second best option, which is…” Click here to read.

 

Blast from the Past: NOT My Best Day Deadlifting | How to Handle a Misloaded Barbell (it's NOT just the math)
A unevenly loaded barbell is a common mistake, but after you've corrected the load on the bar, do you just proceed as usual? Not quite. Click here to watch.

 

Blast from the Past: Thinking About Competing? Here's Why You SHOULDN'T.
Phil discusses why if you're thinking about competing . . . you shouldn't. Click here to read.

TESTIFY 3/4 SLEEVE SHIRTS ARE UP!

Baseball season is coming up, so represent your favorite team - well, gym - in style!

PLUS - you get four different options to choose from!

Click here to head to the Testify Store.

WHAT'S COMING UP

Below is one 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 Strengthlifting Challenge

  • April 12, 2025

  • The annual Testify Strengthlifting Challenge 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.

Testify IronFest VII

  • June 20, 2025

  • IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and 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 2025.01.20.

Option 2
5 rounds:
10 cal bike
1 min rest
4 sandbag-over-bars
1 min rest

Set the yoke crossmember at 35/33, and the weight is 150#/75#.

Compare to 2024.12.30.

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 2024.12.02.

Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5

Compare to 2024.12.02.

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

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

The Testify Post - March 17, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 10 Ways You’re RUINING Your Press (and how to fix them!) (click the title to watch):

Dennis J
I wonder in the old days when the ohp was an official lift if hip movement would be a legal move?

Phil
Solid question, Dennis, and yes, it was indeed legal. Back when the clean-and-press was part of the sport of weightlifting (along with the snatch and clean-and-jerk), the hip movement was widely utilized. The key (as mentioned in this video also) is that the knees couldn’t bend.

TESTIFY ONLINE COACHING

Interested in getting stronger working one-on-one remotely with us? Click here to book your free strategy session.

Get Stronger. Live Better. Start Today.

ARTICLES & VIDEOS

10 Ways You’re RUINING Your Press (and how to fix them!)
Are you struggling with the press (AKA overhead press or shoulder press)? Phil covers 10 common press mistakes as well as how to fix them so you can get a bigger, stronger press. Click here to watch.

 

Quick Breathing Tip to Improve Your Bench Press
Phil covers a quick and easy breathing tip to help you improve your bench press. Click here to read.

 

Blast from the Past: Deadlift Swinging Away? Fix Your Balance | Deadlift Technique
Does your deadlift swing away from you? In this first video in our Saturday Shorts series on correcting your deadlift, we cover how to achieve the correct balance in the setup for the pull. Click here to watch.

 

Blast from the Past: Fix Your Press - Part 6: Get Your Eyeballs FIXED!
Phil discusses the problem of an incorrect (or absent) focal point when pressing as well as how to fix this problem. Click here to read.

TESTIFY 3/4 SLEEVE SHIRTS ARE UP!

Baseball season is coming up, so represent your favorite team - well, gym - in style!

PLUS - you get four different options to choose from!

Click here to head to the Testify Store.

WHAT'S COMING UP

Below is one 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 Strengthlifting Challenge

  • April 12, 2025

  • The annual Testify Strengthlifting Challenge 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.

Testify Mystery Event . . . and the details are out!

  • March 21, 2025

  • Friday night fish fry at Saint Vincent de Paul (click here for map)

  • Meet at 6:30 p.m. for fun, fish, beer, and to get your name put in the hat for drawings!

  • Click here for more details and to sign up so we’ve got a headcount.

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 2025.01.13.

Option 2
Bike/Row for 9 rounds:
1 min on
1 min off

Record distance for each round.

Compare to 2024.12.23.

Option 3
Outdoors:
10 rounds:
25 yd yoke carry
Rest 1 minute

Indoors:
10 rounds:
30 yd yoke carry (15 yd down-back)
Rest 1 minute

Compare to 2024.11.25.

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

Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)

Compare to 2024.11.25.

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

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

The Testify News - March 10, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Top 10 Bench Press Mistakes (Get a Bigger Bench NOW) (click the title to watch):

askates02
The hick trick for performing a valsalva maneuver was something I’d never heard before and was a game changer for me. Thanks

Phil
I’m glad to hear that, and you’re very welcome!

TESTIFY ONLINE COACHING

Interested in getting stronger working one-on-one remotely with us? Click here to book your free strategy session.

Get Stronger. Live Better. Start Today.

ARTICLES & VIDEOS

What Personal Trainers Don’t Tell You About Lifting Weights (7 Facts!)
There's a lot your "personal trainer" isn't telling you about lifting weights. Phil gets right to it with 7 very important facts. Click here to watch.

 

These Aren't the Cues You're Looking For
“Stop cueing your muscles…If you stop reading right now (this article, mind you - not reading in general), you’ll already have improved as a human…” Click here to read.

 

Blast from the Past: Home Gym Buyer's Guide: Best and Worst Weight Plates!
Want the best plates for your home or garage gym? Should you get calibrated plates, or are they the worst decision you'll ever make? This and more - we dive in. Click here to watch.

 

Blast from the Past: Fix Your Press - Part 5: Correct Your AWFUL Grip
Phil discusses the problem of an incorrect grip when pressing as well as how to fix it. Click here to read.

TESTIFY 3/4 SLEEVE SHIRTS ARE UP!

Baseball season is coming up, so represent your favorite team - well, gym - in style!

PLUS - you get four different options to choose from!

Click here to head to the Testify Store.

WHAT'S COMING UP

Below is one 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 Strengthlifting Challenge

  • April 12, 2025

  • The annual Testify Strengthlifting Challenge 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.

Testify Mystery Event . . . and the details are out!

  • March 21, 2025

  • Friday night fish fry at Saint Vincent de Paul (click here for map)

  • Meet at 6:30 p.m. for fun, fish, beer, and to get your name put in the hat for drawings!

  • Click here for more details and to sign up so we’ve got a headcount.

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 2025.01.06.

Option 2
Bike/row:
3 rounds of:
8 x 20 sec on/40 sec off
Rest 3 min between rounds

Score = lowest distance

Compare to 2024.12.16.

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 2024.11.18.

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 2024.11.18.

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

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

Testify Today - March 3, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Top 10 Bench Press Mistakes (Get a Bigger Bench NOW) (click the title to watch):

Colt McCormick
Really appreciate #10 and help with the unracking process!

Phil
Glad to hear it, Colt!

TESTIFY ONLINE COACHING

Interested in getting stronger working one-on-one remotely with us? Click here to book your free strategy session.

Get Stronger. Live Better. Start Today.

ARTICLES & VIDEOS

Top 10 Bench Press Mistakes
Phil covers 10 common bench press mistakes as well as how to fix them so you can get a bigger, stronger bench. Click here to watch.

 

6 Tips to Load a Barbell for Deadlifts EASILY!
We give you 6 simple tips and tricks to make loading the barbell for your deadlifts easier and faster. Click here to read.

 

Blast from the Past: I Failed My Bench Press! (Stop Making This Mistake)
In less than two minutes, we discuss and demonstrate a common mistake that might be causing you to fail your bench press, and we also cover how to fix it. This is the fifth video in our series of Saturday Shorts on fixing the bench. Click here to watch.

 

Blast from the Past: Fix Your Press - Part 4: Correct Your TERRIBLE Elbows
Phil discusses the common mistake of poor elbow positioning when pressing as well as how to fix it. Click here to read.

TESTIFY 3/4 SLEEVE SHIRTS ARE UP!

Baseball season is coming up, so represent your favorite team - well, gym - in style!

PLUS - you get four different options to choose from!

Click here to head to the Testify Store.

WHAT'S COMING UP

Below is one 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 Strengthlifting Challenge

  • April 12, 2025

  • The annual Testify Strengthlifting Challenge 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.

Testify Mystery Event!

  • March 21, 2025

  • We’re having a Testify Mystery Event on Friday, 03/21/25, and if you’re reading this, you’re invited! We’ll be putting out more information on this in the coming days and weeks, so be sure to check our Instagram, Facebook, or our events page (link below) for updates.

  • Click here for more information . . . when it’s available! Any guesses?

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 2024.12.30.

Option 2
Bike/row:
12 min TT

Score = distance

Compare to 2024.12.09.

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

Compare to 2024.11.11.

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 2024.11.11.

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

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

Testify Herald - February 24, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Bench Press: You're Doing This Wrong. (click the title to watch):

Dennis J
Are you supposed to force scapular retraction or just let the rear shoulders relaxed down?

Phil
The first option - you'll need to actively retract the shoulders (definitely not relaxed).

TESTIFY ONLINE COACHING

Interested in getting stronger working one-on-one remotely with us? Click here to book your free strategy session.

Get Stronger. Live Better. Start Today.

ARTICLES & VIDEOS

Why Squatting has become Impossible (6 reasons)
Is the squat impossible for you, or does it seem impossible to make progress on your squat? Here are 6 reasons why as well as how to address them. Click here to watch.

 

Stretching is Dangerous?! (Why You Should Not do Mobility Work)
Should you stretch before you lift or not? Also, stop calling it "mobility work." Phil explains. Click here to read.

 

Blast from the Past: Barbell Basics | Anatomy of a Barbell | Barbell Buyer's Guide
Phil covers the basics of an Olympic barbell - sleeves, collars, shaft, knurling, diameter, score marks, etc. He also talks about what to look for - and NOT look for - when purchasing a barbell. Click here to watch.

 

Blast from the Past: It Doesn't Get Easier - But Everything Else Does
Phil revisits a past conversation and talks about why training doesn't get easier, but everything else does. Click here to read.

TESTIFY BEANIES ARE AVAILABLE!

Represent your favorite gym - even when it's cold outside!

And, it gets better - you can choose your beanie from EIGHT different colors!

Click here to head to the Testify Store.

WHAT'S COMING UP

Below is one 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 Strengthlifting Challenge

  • April 12, 2025

  • The annual Testify Strengthlifting Challenge 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.

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 2024.12.23.

Option 2
Bike/row:
8 x 30 sec on/2:00 off

Score = least distance covered in any 30 second interval

Compare to 2024.12.02.

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 2024.11.04.

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

Compare to 2024.11.04.

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

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

The Testify Gazette - February 17, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Why is EVERYONE Failing Their Deadlifts? (WHAT’S REALLY GOING ON?) (click the title to watch):

MrGrigs681
2:16 I occasionally video myself on deadlifts to check my form and noticed that my supinated side does sometimes swing out like you mentioned in the video. Do you have any tips on how to correct this?

Phil
I’d recommend reading the article below, which was written by fellow Starting Strength Coach Mia Inman:

An Examination of Control of the Supine Hand in a Heavy Deadlift
https://startingstrength.com/article/an-examination-of-control-of-the-supine-hand-in-a-heavy-deadlift

She provides an excellent analysis for some of the reasons why this happens (as it’s multifactorial), and she provides some cues to potentially help with this issue (specifically – check the drawing with accompanying cues at the very end of the article).

It’s not a light read, but it’s a good one. In the meantime, you can cue yourself to pull the thumb of the supinated hand back.

TESTIFY ONLINE COACHING

Interested in getting stronger working one-on-one remotely with us? Click here to book your free strategy session.

Get Stronger. Live Better. Start Today.

ARTICLES & VIDEOS

Why is EVERYONE Failing Their Deadlifts? (WHAT’S REALLY GOING ON?)
A lot of people are failing their deadlifts for a reason that's completely and easily preventable. Phil explains and demonstrates. Click here to watch.

 

The Best Way to Warm Up for Lifting (do not do this...)
Want to warm up efficiently for lifting? Make sure you're not making this mistake. Click here to read.

 

Blast from the Past: Leg Drive in the Bench Press | Get a Bigger Bench
Forgetting to use your legs when you bench or just not sure how? In this video - our 4th in a series of Saturday Shorts on fixing the bench - Phil quickly discusses and demonstrates how to drive with your legs when benching. Click here to watch.

 

Blast from the Past: Fix Your Press - Part 3: TWO Ways to Fix Your Stance
We cover two easy fixes for your stance when performing the press. Click here to read.

TESTIFY BEANIES ARE AVAILABLE!

Represent your favorite gym - even when it's cold outside!

And, it gets better - you can choose your beanie from EIGHT different colors!

Click here to head to the Testify Store.

WHAT'S COMING UP

Below is one 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 Strengthlifting Challenge

  • April 12, 2025

  • The annual Testify Strengthlifting Challenge 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.

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 2024.12.16.

Option 2
Bike/row:
4 x 800m

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

Compare to 2024.11.25.

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 2024.10.28.

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 2024.10.28.

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

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.