Testify Courant - September 16, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video "What I find horrifying, even more than death..." (click the title to watch):

Merrie Leiderman
This is exactly what led to me start weight training at age 46. I work in the field of vascular surgery, and see every day how sick and frail the general population is becoming, even at a relatively young age. I'm now 54 and compete in powerlifting. Sally nailed it!

Phil
Indeed she did, and that's awesome, Merrie!

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 I find horrifying, even more than death..."
Don't want to be weak, frail, and dependent on others for basic needs when you get older? Sally nails it in this video, and Phil explains further. Click here to watch.

 

Should I Train When I'm Sick?
When you've got a cold, should you train? What about the flu? What about when your insides want to be on your outsides? We break it down. Click here to read.

 

Blast from the Past: Rack Pull vs Block Pull: What's the Difference, and Which One Should YOU Do?
Rack pulls vs block pulls - what's the difference, and which one should you do? Click here to watch.

 

Blast from the Past: The Tempo Squat: What, How, and Why
What are tempo squats, how do you perform them, and why might you perform them? We answer these questions and also provide a few examples, such as the Denver squat and Chicago squat. 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 find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Kickstart Your Strength!

  • Are you interested in getting stronger? Book your "Kickstart Your Strength!" session for Friday, October 4th.

  • Talk with a coach about your fitness goals, see what getting stronger looks like at Testify, and learn to deadlift simply and safely.

  • Click here to register or for more information.

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.

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 2024.07.15.

Option 2
Bike/row:
12 min TT

Score = distance

Compare to 2024.06.24.

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 ft sled push (50 ft down-back)
100 ft farmer carry (50 ft down-back)
Rest 1 min

Compare to 2024.05.27.

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 2024.05.27.

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

The Testify Morning News - June 24, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 8 Things Successful Lifters Do Before Benching HEAVY (plus BONUS tip) (click the title to watch):

Bernie
I always use a grip that's wider than that one shown here, is this one more effektive or is it just a better way to train (using more muscle mass)? Because when i go narrower, i just can't do my working weights.

Phil
Solid question. In general, we teach and coach a moderate-width grip, i.e., not a narrow grip (although we do program the close grip bench press at times for post-novice trainees), but not a wide grip either.

We usually start with a grip that's about one hand-width wider than where the knurling starts (or one full thumb-length from where the knurling starts, which is usually close to the same spot). From there, we'll make minor adjustments as needed as we're looking for a grip that permits vertical forearms at the bottom of the rep (vertical when viewed from the 12 o'clock or 6 o'clock viewing position).

This allows us to train a lot of muscle mass over a long range of motion, which is what we're looking for as we're training for strength. With that said, you'll sometimes see powerlifters take a wider grip than this as it shortens the range of motion and, as a result, will often permit heavier loads to be benched.

Probably a longer answer than you were looking for, but I hope it proves useful.

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

Get a Bigger Press TODAY | 3 Tactics to Triage Your Press FAST
Need to fix your press but not sure where to start? We address three major technical aspects of your press to focus on and evaluate when trying to improve your press. Click here to watch.

 

KNEE SLEEVES: The Complete Guide and the BEST Way to Put Them On (Lifting Gear Series)
We cover everything related to knee sleeves - why, how, what, where, when, and the EASIEST ways to put them on. This is the third article in the "Lifting Gear" series. Click here to read.

 

Blast from the Past: Rack Pull for a BIGGER Deadlift!
Want to improve your deadlift? The rack pull can help. Phil explains what a rack pull is, how to do it, and why you might want to utilize the rack pull in your training. Click here to watch.

 

Blast from the Past: The Bench Press: You're Forgetting to Do This - Part 3
Is your focal point - or lack thereof - destroying your bench press? We quickly discuss and demonstrate 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.

A big thank you goes out to everyone who competed, helped out, and showed up to cheer on the athletes at this year’s Testify Strongman Summer Showdown!

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.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 23, 2024

  • 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 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
“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 2024.04.22.

Option 2
Bike/row:
12 min TT

Score = distance

Compare to 2024.04.01.

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 2024.03.04.

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 2024.03.04.

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

Testify Optimist - April 1, 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):

Kyriacos Kesta
Man...the trick with the small plate blew mind.. why didn't I think of that before? I've always been fighting with the bar in between warm up sets to load all these plates.. thanks for the video!

Phil
You’re welcome! And yep, it’s definitely a game changer – I still remember the first time I saw someone do that. And you don’t have to buy anything or make anything.

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

How to Squat with BAD KNEES | Knee Pain? Follow these 9 Tips
Do you have knee pain when squatting? Phil provides 9 tips to help you squat with less pain. Click here to watch.

 

How to Squat: The Setup | STOP Doing This!
Are you getting setup as well as you should be when you squat? In this short article, we cover a common error during the setup process. Click here to read.

 

Blast from the Past: The Rules of Olympic Weightlifting - How to Avoid Red Lights!
Did your lift even count? Know the rules for olympic lifting so that your lifts count on the competition platform! We cover a few basic rules so that you can avoid red lights at the meet. Click here to watch.

 

Blast from the Past: The Deadlift: Follow the Bar
Do you struggle to set the bar back down easily, accurately, and quickly when deadlifting? Here’s a cue to help solve this problem. 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, 04/06/24, as we are hosting the annual Testify Strengthlifting Challenge.

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 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 2024.01.29.

Option 2
Bike/row:
12 min TT

Score = distance

Compare to 2024.01.08.

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

Compare to 2023.12.11.

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 2023.12.11.

The Testify Booster - January 8, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Starting Strength Squat Looks HORRIFYING, Here's Why (click the title to watch):

Jeremy Peterson
You nailed it. People miss the progression- the grandparents didn’t start with 225 or 135-they started with an appropriate weight, an empty bar, or even body weight. Also in addition to the strength benefits you explained so well, the “leaned over” starting strength squat takes pressure off the knees and can eliminate knee pain a lot of adults experience in a more vertical squat. Love all your videos. Keep up the great work.

Phil
Yep, you are spot on, and thanks!

ARTICLES & VIDEOS

Starting Strength Squat Looks HORRIFYING, Here's Why
We posted a video a few weeks back, and some people were very concerned by one aspect of the squats they saw. What was it? Click here to watch.

 

STOP Making This Deadlift Mistake With Your Legs!
Are you accidentally "kicking the bar" away with your shins when deadlifting? We help you identify and fix this problem quickly. Click here to read.

 

Blast from the Past: You're Doing It Wrong! Cleans vs Hang Cleans vs Power Cleans!
Cleans, hang cleans, power cleans, hang power cleans . . . all in under 3 min! What are the differences between these lifts, and how can we easily remember each one? Click here to watch.

 

Blast from the Past: Antonio and the Deadlift
Phil covers how to correctly perform - and hold - the Valsalva maneuver when deadlifting. 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.

Free Intro to Deadlift Session

  • January 13, 2024

  • 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 session.

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.

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 2023.11.06.

Option 2
Bike/row:
12 min TT

Score = distance

Compare to 2023.10.16.

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

Compare to 2023.09.18.

Option 4
Sandbag-over-bars
Set yoke at #33 for women or #35 for men.
1. 1 minute AMRAP
2. 5 rounds of 2 reps every 2 minutes (speed!)
3. 1 minute AMRAP

Weights
Female under 40 years
140 lbs and under: 75 lbs
140.1 lbs – 185 lbs: 100 lbs
185.1 lbs and over: 150 lbs

Female 40 years and over
140 lbs and under: 50 lbs
185 lbs and under: 75 lbs
185.1 lbs and over: 100 lbs

Male under 40 years
185 lbs and under: 150 lbs
185.1 lbs – 235 lbs: 200 lbs
235.1 lbs and over: 250 lbs

Male 40 years and over
185 lbs and under: 100 lbs
185.1 lbs – 235 lbs: 150 lbs
235.1 lbs and over: 200 lbs

Compare to 2023.09.18.

The Testify Spectator - October 16, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Easy Trick for Your Deadlift Stance! (click the title to watch):

Nick
What about stance width?

Phil
Good question. The short answer is narrow - about hip width (not shoulder width). Usually the heels will be roughly 8-12 inches apart, and the toe angle is about 10-15 degrees out. It will be significantly narrower than the squat.

ARTICLES & VIDEOS

How to Stiff Leg Deadlift (and Why!)
Want to improve your deadlift? The stiff leg deadlift (AKA stiff-legged deadlift) can help. Phil explains what a stiff leg deadlift is, how to do it, and why you might want to utilize the the SLDL in your training. Click here to watch.

 

2 Clues to SPOT Your Terrible Deadlift EARLY!
Is your deadlift drifting away from you? Learn to notice the problem before it happens as well as how to fix it. Click here to watch.

 

2 Deadlifting Pieces of Equipment You NEED to Have!
Want a bigger deadlift? We cover two pieces of equipment that will immediately strengthen your deadlift. Click here to read.

 

Blast from the Past: 4 Ways You're Ruining Your Clean!
Quit making these mistakes when cleaning (whether it's a power clean, split clean, or squat clean)! We cover 4 common clean errors as well as how to fix these mistakes. Click here to watch.

 

Blast from the Past: The Squat: Hips and Knees Together!
If you descend into your squat by breaking at the hips first instead of hips-and-knees together, that's a problem. Let's fix it. 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

Reminder: We will be closed for training on Saturday, 10/21/23, as we are hosting the annual Testify Fall Classic strengthlifting 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 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.

Free Intro to Squat Session

  • October 28, 2023

  • 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 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.

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 2023.08.14.

Option 2
Bike/row:
12 min TT

Score = distance

Compare to 2023.07.24.

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 ft sled push (50 ft down-back)
100 ft farmer carry (50 ft down-back)
Rest 1 min

Compare to 2023.06.26.

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 2023.06.26.

Testify Journal - July 24, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION
From our video Barbell Rings and the Different Types of Barbells (click the title to watch):

J Tabaka
Do you put your outside finger covering the rings or keep the ring free of hands/fingers?

Phil
I'm assuming that you're referring to the bench press and the powerlifting rings, but correct me if I'm wrong. In the bench, the rings determine the maximum width grip that is permitted in competition, so the widest you can go is with the index fingers on the rings (a narrower grip is just fine).

If you're asking where to place your hands on the bench press for general strength training, then I'd recommend taking a grip that sets you up for vertical forearms (as seen from someone standing by your feet or by your head) when the bar touches your chest. We cover this a bit more in this video (specifically at about the 2:45 mark):

How to Start Lifting | Learn to Bench Press
https://youtu.be/edsQRczKn2Y

Hope this helps!

ARTICLES & VIDEOS

Why THIS is the Most Important Supplement for Building Muscle
The best supplement for strength? It's not what you think. Click here to watch.

 

Knowing This About the Bench Press Will CHANGE YOUR LIFE!
Want to improve your bench press? Make sure you're doing this . . . and not that. Click here to watch.

 

3 Ways You're Ruining Your Squat!
Quit making these mistakes when squatting. We cover 3 common squat errors as well as how to fix these mistakes. Click here to read.

 

Blast from the Past: Slippery Bench? 10 Second Fix!
Are you slipping and sliding when you bench press? Let’s fix it fast. Click here to watch.

 

Blast from the Past: The Deadlift: Sock it to Me, Baby
Want an easy way to improve your deadlift? Phil really socks it to you with this tip. 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 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 2023.05.22.

Option 2
Bike/row:
12 min TT

Score = distance

Compare to 2023.05.01.

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 2023.04.03.

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 2023.04.03.