The Testify Tribune - April 15, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Deadlift - How to Use Your Lats (click the title to watch):

G Doggy
I like the pool noodle cue. I’m gonna try it. Great tip!

Phil
Thanks, and I’m glad you liked it!

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? We have a few openings, so if you’re interested, click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

This Mistake is DESTROYING Your Press | 5 Simple Tips to Fix It FAST
Are you making this mistake when you press? Let’s fix it quickly with these 5 simple tips. Click here to watch.

 

Wrist Wraps: THREE Mistakes Every Lifter Should STOP Making
Are you making these 3 common errors with your wrist wraps? Phil helps you fix them quickly. Click here to read.

 

Blast from the Past: The WORST Lifting Shoe? Why You Should NEVER Lift in Chuck Taylors!
Your lifting shoes should support your training, not hinder it. With this in mind, we take a look at the classic Converse Chuck Taylor and see how it holds up as a lifting shoe candidate. Click here to watch.

 

Blast from the Past: Don't be a Noob: Loading the Bar
Don't be a noob, and don't break your foot! Phil covers why we load plates on the bar the way we do. 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: The gym will have modified training hours on Friday, 04/26/24, and Saturday, 04/27/24, as we are hosting the Starting Strength Coaches Conference that weekend.

  • Friday hours: 5:00 a.m. - 12:00 p.m. (no afternoon hours)

  • Saturday hours: 7:00 a.m. - 9:00 a.m.

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 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.

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.

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 2024.02.12.

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

Record distance for each round.

Compare to 2024.01.22.

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 2023.12.25.

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 2023.12.25.

Inside Testify - January 22, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Fast and Easy Barbell Math Tricks to Save You from Misloading the Barbell! (click the title to watch):

Michael Flanagan
I was given a weight set now the only way I can tell if the barbell and how much it weighs is I get on the scale right the way down then I use the barbell with my weight is that the best way to tell how much it weighs there's no numbers on it

Phil
Man, I can’t tell if this is very funny (if you’re joking :-)), or if it’s very unfortunate.

ARTICLES & VIDEOS

No Deadlift Jack? THREE Tips for Loading Your Deadlift SUPER Easy
Struggling to load your deadlift? Deadlift jacks can be pricey, so here are three tips to make loading your deadlift super easy without any special equipment. Click here to watch.

 

The BEST Squat Accessory Ever?!
How can one simple object fix your knee position, your hip position, AND your back angle? Phil explains. Click here to read.

 

Blast from the Past: Improve Your Deadlift by FIXING This Problem!
Does the bar move forward or swing away from you when you deadlift? Add pounds to your deadlift by solving this problem. We give you a few tips to fix this issue. Click here to watch.

 

Blast from the Past: Lifting Shoes: What and Why
What features should you be looking for in a lifting shoe, why do these features help, and what shoes should you NOT get? Click here to read.

NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style and comfort this winter? 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

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.

Women's Strength Class

  • 6-week class, starts on February 6th

  • Are you interested in learning to lift correctly, getting stronger, and making great friends in the process? If so, come join Starting Strength Coach Barb Mueller and get started on your journey of strength!

  • Tuesdays and Thursdays from 6:00 pm to 7:30 pm

  • NO EXPERIENCE NEEDED! Open to all women who want to get strong!

  • Click here to register.

Free Intro to Squat Session

  • February 17, 2024

  • Are you interested in getting stronger? Book your free "Intro to Squat" session and learn to squat, meet some of our coaches, and see the gym! All ages and abilities are welcome.

  • Click here to book your session.

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 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 2023.11.20.

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

Record distance for each round.

Compare to 2023.10.30.

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 2023.10.02.

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 2023.10.02.

Testify Citizen - October 30, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video TINY GRANDMA SQUATS 205 LB! (click the title to watch):

Pops 355
Why leaned over????

Phil
Solid question – it’s a stronger position and makes better use of the musculature surrounding the hips and the knees. Trying to raise the chest too soon makes for a much more difficult squat.

ARTICLES & VIDEOS

Bench Press: He Should NOT Have Done This...
Phil addresses and helps you fix a common bench press error in this episode of our Two Minute Tactics. Click here to watch.

 

Lifting Straps | What You're Doing WRONG (common mistakes)
We cover several common mistakes that new lifters make with lifting straps (and how to fix them). Click here to read.

 

Blast from the Past: Weightlifting vs Powerlifting vs Hybrid Barbells in 2 minutes!
What's with the different markings on barbells? Phil quickly and simply explains what they mean, what purpose they serve, and how to know which one to use. Click here to watch.

 

Blast from the Past: Bar Math: Stop Doing This!
Quit using subtraction and division to load weight onto your bar! Share this with a friend who struggles with bar math, and if it's you, we can help. 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

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.

Free Intro to Deadlift Session

  • November 4, 2023

  • Are you interested in getting stronger? Book your free "Intro to Deadlift" session and learn to deadlift, meet some of our coaches, and see the gym! All ages and abilities are welcome.

  • Click here to book your free session.

Benching Bonanza! The Annual Testify Bench Press Jubilee

  • November 17, 2023

  • 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.

Testify Christmas Classic

  • December 2, 2023

  • The annual Testify Christmas Classic is back, and you're invited! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.

  • Click here to register or for more information.

IN OTHER NEWS . . .

This year, Testify Strength & Conditioning will be participating in Samaritan’s Purse Operation Christmas Child event as a way to support our community and beyond!  

Would you like to join us in sending a shoebox filled with gifts and personal items to a child in need this Christmas?  Your shoebox will be an expression of God’s love to a child in need around the world.  Any shoebox will do, fill it with toys, personal care items, school supplies and accessories.  You can choose to make your box specific to a boy or girl ages 2-14 years old. Fill out the envelope (located on the table outside the gym office) and add $10/box for shipping and attach it to your box.  

Check out the table outside the gym office for all the details and how to pack a box.  Our goal is to deliver 20 boxes to a local church drop-off site to be processed and sent out to the children.   Shoeboxes need to be returned to Testify no later than November 13th. 

 If you have any questions please contact Barb at barb.mueller@testifysc.com.

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 2023.08.28.

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

Record distance for each round.

Compare to 2023.08.07.

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 2023.07.10.

Option 4
5-8 rounds:
50 ft sled push
50 ft sled pull (hand over hand)
Row 1 minute
Rest 1 minute

This can also be done in a group of three where the sledder determines how long the other two people row and rest.

Compare to 2023.07.10.

Testify Globe - August 7, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION
From our video The Deadlift: Use Your Knees, Baby! (click the title to watch):

Buono Legnani's Palette
Is the deadlift a pushing or a pulling exercise?

Phil
It is typically classified as a pulling movement (it requires a tension grip as opposed to a compression grip; i.e., a grip that is good for pulling on something rather than pushing on something). With that said, it is still a very useful cue to think “push the floor“ at the start of the movement. In other words, it is classified as a pulling movement due to the grip, but the “push the floor“ cue applies to the movement of the knees.

ARTICLES & VIDEOS

How to Get a Bigger Squat EFFORTLESSLY | 4 Mindset Shifts
Want to get a bigger, stronger squat? Here are 4 simple mindset shifts that will help. Click here to watch.

 

This is KILLING Your Deadlift: 2 Errors . . . 1 Solution! | EASY and FAST
Are these two errors destroying your deadlift? Find out and fix them in under 2 minutes. Click here to watch.

 

5 WORST Breathing & Bracing Mistakes Lifters Don't Know They Are Making
We help you identify and fix several common mistakes regarding breathing and bracing (i.e., the Valsalva maneuver) when lifting. Click here to read.

 

Blast from the Past: How to Start Lifting: Your First Workout
In this episode of the "How to Start Lifting" series, Phil helps you through your first workout (actually, your first two workouts!) and talks about how to make progress from there. Click here to watch.

 

Blast from the Past: Setting Down the Deadlift
Are you setting down your deadlift inefficiently? Don’t make it more complicated than it needs to be – let’s fix it real fast. 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
“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 2023.06.05.

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

Record distance for each round.

Compare to 2023.05.15.

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 2023.04.17.

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 2023.04.17.

The Testify Post - May 15, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S QUESTION
From our video How to Breathe and Brace Correctly When Lifting Heavy | Valsalva Maneuver (click the title to watch):

Kristy K.
Should you use a belt as a very new beginner to powerlifting? I've been told by a coach I should get a cheap belt to practice what it feels like with proper bracing and use the belt as a tool to help learn bracing. I'm so confused because so many people say don't use a belt until you are ready to lift more than your bodyweight.

Phil
Hey there, Kristy. You can find a very thorough guide to belts - what to get, when to use one, how to wear one, etc. - in our lifting belts video, and I've linked to that at the end of this response. This is all covered in that video, but I wanted to respond a bit more directly to your questions as well:

1st: As far as when, I usually advise my online clients (those who I coach remotely) to order a belt right when they start working with me. It might take a month for it to show up, and we'll probably want to be using it by then. Our local members (i.e., those who train with us at Testify in Omaha) will often wait longer as we have quite a few belts that people can use until they order their own.

2nd: I wouldn't get a cheap belt. A good belt is an investment (i.e., it's not cheap), but as such, it should last you pretty much forever. I've had mine 13 years, and it's still going strong. We've got some belt recommendations below.

3rd: Arbitrary weight recommendations as to when to use a belt are just that - arbitrary. If someone tells you "don't start using a belt until you can lift X," I'd recommend disregarding that advice. A month or two into your training, the loads will be such that a quality belt will be a useful training tool. It's a tool, not a crutch, and if you happen to start using a few weeks earlier than I might recommend if I was coaching you in person or online, it's not a big deal anyway.

I hope this helps!

LIFTING BELTS: The Complete Guide and What NOT to Get! (Lifting Gear Series)
https://youtu.be/F3nLyDrcJaE

And here are some belt recommendations from the description below that video, but I'd recommend watching that video first before ordering one:

"We love Best Belts (www.bestbelts.net, and this is Phil's belt), but as of January 2023, they're backlogged and aren't taking orders, so with that in mind, here are a few other high-quality belts we recommend:

Dominion Strength Training Leather Weight Lifting Belt - 3 inch wide x 10 mm thick
https://amzn.to/3BO19DD

Dominion Strength Training Leather Weight Lifting Belt - 4 inch wide x 10 mm thick
https://amzn.to/3hFHqz3

Pioneer Cut Leather Powerlifting Prong Belt 10mm
https://amzn.to/3jcvGVb

Pioneer 10mm Lever Powerlifting Belt PAL V2
https://amzn.to/3HQ1bif”

ARTICLES & VIDEOS

Don't Let This Mistake RUIN Your Deadlift!
With a very simple cue, we address a common deadlift mistake that lifters make when setting their backs and starting to pull the bar off the floor. Click here to watch.

DISASTROUS Weight Lifting Accident | Don't Let This Happen!
It's easy to make mistakes in the weight room, but some are more disastrous than others. We explain and discuss how to avoid one particularly nasty error. Click here to watch.

4 Gym Accessories (CHEAP!) to Make Your Workouts More Effective
Which gym accessories are a “must” when you’re training? We quickly cover four of them. Click here to read.

Blast from the Past: Center Knurl or Not? A Very Gripping Topic!
What is that grippy section in the middle of the barbell? What is it for, why might you want it, and what can you do about it if your barbell doesn't have it? Click here to watch.

Blast from the Past: Common Mistakes New Lifters Make (and How to Avoid Them!)
If you’re a new lifter, there are a few mistakes you’re going to make rather soon. In Part 1 of this series, we help you avoid some of them (with some included videos). Click here to read.

NEW TESTIFY GEAR!
Sun's out, guns out, and we've got men's and women’s tank tops in multiple colors. Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP
Update! Concrete work on the parking lot will be performed starting May 15th (not May 8th as we were originally told), and as a result, some areas of the parking lot will be restricted for the next 3 weeks.

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 Strongman Summer Showdown

  • June 17, 2023

  • Show up to lift, throw, carry, push, and pull big things, but most importantly, show up to have a great time with your fellow competitors and perhaps try something new!

  • Click here to register or for more information.

Testify IronFest V

  • July 8, 2023

  • 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.

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.

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 2023.03.13.

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

Record distance for each round.

Compare to 2023.02.20.

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 2023.01.23.

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 2023.01.23.

Week 2023.02.20

/ Testify Strength & Conditioning/

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 2022.12.19.

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

Record distance for each round.

Compare to 2022.11.28.

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 2022.10.31.

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 2022.10.31.