Testify Courant - February 10, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video A Simple Daily Habit May Explain Your Struggling Deadlift (click the title to watch):

MadBrax
Where do you shop for your socks? I'm being serious.

Phil
Ha! I don't get that question all that often. They're soccer socks, and I've gotten a few pairs locally at Scheels and the rest of them on Amazon:

TCK Soccer Socks
https://amzn.to/3SlKCwu

Very convenient for deadlifts, snatches, and cleans.

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

A Simple Daily Habit May Explain Your Struggling Deadlift
If you're making this common deadlift mistake, a simple daily habit might be the key to solving your problem. Click here to watch.

 

"Go Home, Get Weak, and Die" | Why Your Doctor is Wrong about Lifting Weights
You've heard it before: "Why are you doing this? You don't need to be lifting those heavy weights." And they're all wrong. So wrong. Click here to read.

 

Blast from the Past: Correct Grip for Snatch, Clean, and Jerk | Olympic Weightlifting Technique
Gripping the bar for the Olympic lifts shouldn't be complicated, but there are a few simple things you must do to ensure you're getting the most out of your lifts. Click here to watch.

 

Blast from the Past: Fix Your Press - Part 2: Your Hideous Wrists
Phil discusses how to correct the positioning of your wrists when you 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 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 2024.12.09.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2024.11.18.

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 2024.10.21.

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 2024.10.21.

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 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!

Testify Newsday - July 1, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Best Way to Put On a Lifting Belt! (and a secret weapon!) (click the title to watch):

Diego Castillo
Have you guys ever pulled a shoulder muscle putting on a weight belt just with your bare hands?

Phil
I have not, and I haven’t heard of any of our members doing that, but that’s a bummer. Most of us use the squat rack to put on the belt as it’s a very easy and effective approach.

Diego Castillo
@TestifySC with a heavy 4-inch belt and externally rotating out to get a tight fit I have at times pulled my shoulder. something gets pulled and I'm left with a dead arm. I'll definitely start using your screwdriver method to put on my belt. It really works.

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

Power Snatch vs Squat Snatch vs Split Snatch: Which Should YOU Do?
In weightlifting (AKA Olympic weightlifting), there are 3 different landing positions for the snatch, and each has its unique advantages. We cover each version as well as why you might want to perform it. Click here to watch.

 

What is a Hang Power Clean? | Olympic Weightlifting Technique
What is a hang power clean? How is it different from a clean, power clean, or hang clean? We cover it all here in this brief article. Click here to read.

 

Blast from the Past: FIX Your Press | Eliminate WEAK Wrists to Press More!
Are bad wrists ruining your press? In this video - our second in the series of Saturday Shorts on fixing the press - Phil quickly discusses and demonstrates how to solve this problem. Click here to watch.

 

Blast from the Past: The Squat: You "Kneed" to Do This
Are your awful knees ruining your squat? In this short article, we address how to solve this problem. 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 Thursday, 07/04/24, in observance of Independence Day.

Reminder: On the afternoon of Friday, 07/12/24, our training hours will run from 4:00 p.m. - 5:30 p.m. as we are hosting the annual IronFest competition that day. The morning hours remain the same as usual.

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 IronFest VI

  • July 12, 2024

  • 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.

Minneapolis, MN: Starting Strength Squat & Deadlift Camp

  • August 31, 2024

  • Spend the day learning the theory and practice of the low bar back squat and the deadlift.

  • Participants will spend lots of time on the platform receiving coaching and instruction on the squat and deadlift in a small group setting. We will also have a lecture and discussion on programming and cover how to identify and correct common technical problems.

  • Click here to register or for more information.

Starting Strength Self-Sufficient Lifter Camp

  • September 28, 2024

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • 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 2024.04.29.

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 2024.04.08.

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 2024.03.11.

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 2024.03.11.

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

The Testify Mirror - March 11, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 10 Simple Tips to Improve Your Weight Lifting (click the title to watch):

knife
I'm at 3 and quarter plates on deadlift and got the bar slipping out of my hands, I use chalk and hook grip, do you have any tips? maybe just strap?

Phil
The mixed grip might be the way to go, but I'd recommend perhaps reviewing the hook grip (we've got a few videos on it) - for starters, make sure that you're middle finger goes over your thumb. The index finger will as well, but the middle finger really has to have purchase on the thumb.

In lieu of that, I'd recommend a mixed grip (AKA alternate grip - one hand prone and one hand supine), and if you don't want to do that, then yep, go with straps. That deadlift has got to keep going up! :-)

knife
@TestifySC ill check em out, thanks

Phil
You're welcome, and here's one of them:
The Hook Grip: HOW to Use It and WHY it Works
https://youtu.be/t9tbc74YqLY

ARTICLES & VIDEOS

10 Simple Tips to Improve Your Weight Lifting
Phil breaks down a quick yet comprehensive list of 10 things you need to know, do, or have when training. Click here to watch.

 

How to Deadlift: Set Your Back the RIGHT Way - Part 1
Do you have a tough time setting your back in flat, rigid extension when you deadlift? In Part 1 of this series, we help you solve this problem. Click here to read.

 

Blast from the Past: The Best Barbell Collars? (They're Not What You Think)
You've got a lot of options for barbell collars out there, but how about one that's simple, cheap, effective, and easy to use? Look no further. Click here to watch.

 

Blast from the Past: How to Warm-up for Lifting Weights: Stop Using Percentages!
Percentages and warm-up charts/apps are the diapers of the lifting world - pretty useful in the beginning, but in the long run, life is a lot better, simpler, and cleaner if we outgrow them. How to do this? Click here to read.

NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style? Get yourself a Testify hoodie - in practically any color! Get yours today and represent your favorite gym.

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: We will be closed for training on Saturday, 03/16/24, as we are hosting the annual Testify Leprechaun Lift-off weightlifting meet.

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 Strengthlifting Challenge

  • April 6, 2024

  • 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 Barbell MAYhem

  • May 11, 2024

  • Come on out and join us for the annual Testify Barbell MAYhem! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.

  • Click here for more information.

Starting Strength Self-Sufficient Lifter Camp

  • May 18, 2024

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • 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 2024.01.08.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2023.12.18.

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 2023.11.20.

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 2023.11.20.

Testify Daily Observer - November 20, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Valsalva and Your Deadlift (click the title to watch):

Eric Anderton
What about passing out after the deadlift? Trying to avoid that.

Phil
Are you concerned that it will be a problem in the future, or has it been a problem already?

Eric Anderton
I haven't passed out yet, but a couple of times I've been super dizzy.

Eric Anderton
future.

Phil
Roger that. A few things - make sure you're performing the Valsalva against a closed glottis and not just against a closed mouth (usually accompanied by puffed out cheeks). If you say the word "hick" and hold the "ck" part, that's what a closed glottis feels like. Beyond that, you could experiment with hissing or grunting slightly when pulling - this has helped for some people. For the most part, this phenomenon passes, and you adapt as you get stronger and continue deadlifting, but those tips might help. Also, and importantly, if you get dizzy, take a knee. Falling hurts much less . . . if you're already on the floor. Admittedly, I say this with a bit of humor intended, but it's very true nonetheless, and we tell this to anyone if they ever get dizzy or lightheaded.

Eric Anderton
good tip. Tried the hick move. Worked

Phil
Excellent - glad to hear it!

ARTICLES & VIDEOS

5 Seconds to a BIGGER Deadlift
5 seconds to a bigger, better, stronger deadlift - how is this even possible? Find out with this solution. Click here to watch.

 

Improve Your Deadlift by FIXING These 3 Errors!
Fix these 3 errors for a stronger and more efficient deadlift. Click here to read.

 

Blast from the Past: Easy Setup for Deadlift, Snatch, & Clean (in less than 3 minutes!)
In less than 3 minutes, learn how to setup for your deadlift, snatch, and clean in a manner that is simple, efficient, and consistent. Click here to watch.

 

Blast from the Past: Quick & Easy DIY Lifting Straps!
Need some lifting straps? We show you how to quickly make a cheap and indestructible pair that you'll use for years. Click here to read.

NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style and comfort this fall? Get yourself a Testify hoodie - in practically any color! Get yours today and represent your favorite gym.

Click here to head to the Testify Store.

WHAT'S COMING UP

Congratulations to everyone who competed at the inaugural Benching Bonanza this past Friday, and thank you so much to everyone who helped out! Judges, loaders, spotters, those who helped set up and tear down - you all were great, and we couldn't have wonderful events like this without you!

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, 11/22/23: Regular hours
Thursday, 11/23/23: Closed
Friday, 11/24/23: 7:00 a.m. - 10:00 a.m.
Saturday, 11/25/23: Regular hours

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 Christmas Classic

  • December 2, 2023

  • Come on out and join us for the annual Testify Christmas Classic! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.

  • Click here to register or for more information.

Testify Leprechaun Lift-off

  • March 16, 2024

  • Want to join us for the annual Testify Leprechaun Lift-off? Of course you do! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.

  • Click here to register or for more information.

Testify Strengthlifting Challenge

  • April 6, 2024

  • 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 Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid” – rest as needed. 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 2023.09.18.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2023.08.28.

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 2023.07.31.

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 2023.07.31.

Testify Union - July 31, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION
From our video Knee Sleeves: What, Why, and When (click the title to watch):

5.7 hemi
Do the knee sleeves affect quad activation in the squat? I'd imagine if they're aiding knee extension they would take away from the workload on the quads.

Phil
Nah - knee sleeves will provide some compression and warmth for the joint, which makes things more comfortable, but they're not providing an appreciable amount of assistance to knee extension.

Now, knee wraps, on the other hand, specifically the competition version (read: rather thick and extremely tight and restrictive) used by equipped powerlifters will absolutely aid in knee extension. As they stretch on the descent, they store potential energy, which is then used to come back up out of the hole. Of course, this is the point of such a wrap as they are legal in equipped powerlifting (as opposed to raw powerlifting, where only knee sleeves are permitted) and help lift more weight.

Even with this in mind, competition knee wraps won't necessarily reduce quad activation because the lifter will simply lift more weight. Simplistic example here with an arbitrary numbers, but I think it will do the job: 90% "quad activation" without knee sleeves = 400 lb squat while 90% "quad activation" with knee sleeves = 450 lb squat since the sleeves provide the extra 50 lb.

And . . . all this said, we don't train anyone who does equipped powerlifting at Testify, but you'll recognize competition wraps at a meet right away - it visibly affects how stiff someone's knees look when they walk.

Short version: I'd recommend knee sleeves, and I'd stay away from competition wraps unless you want to do equipped powerlifting. (Training wraps are fine - they're thinner than competition wraps and will function like knee sleeves.)

Sorry for the long answer.

Viraj V
nicely explained

Phil
Thanks very much.

ARTICLES & VIDEOS

The BEST Conditioning Tool NOBODY Uses
What's the most effective conditioning tool that people hardly ever use? Learn what it is, why it's so effective, how to program its use, and pick up some sample workouts as well. Click here to watch.

 

Training When It's HOT: 11 Lifting Tips in 4 Minutes
How to handle training when it's hot? Phil gives you 11 tips in less than 4 minutes. Click here to watch.

 

Easy Setup for Deadlift, Snatch, & Clean
Phil teaches you how to setup for your deadlift, snatch, and clean in a manner that is simple, efficient, and consistent. Click here to read.

 

Blast from the Past: 5 Ways You're Ruining Your Deadlift!
Quit making these mistakes when deadlifting! We cover 5 common deadlift errors and also cover how to fix these mistakes. Click here to watch.

 

Blast from the Past: The Clean: Landing Positions
Phil covers the three different landing positions for the clean as well as the advantages that go with each position. Click here to read.

NEW TESTIFY GEAR!
Baseball season is here, and so is Testify’s new 3/4 raglan shirt - in multiple colors! Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP

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.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 25, 2023

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • Click here to register or for more information.

Starting Strength Self-Sufficient Lifter Camp

  • September 23, 2023

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

Testify Fall Classic

  • October 21, 2023

  • The Testify Fall Classic is back for 2023, 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.

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 2023.05.29.

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 2023.05.08.

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 2023.04.10.

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 2023.04.10.