The Testify Morning News - November 11, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

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

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

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

TESTIFY ONLINE COACHING

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

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

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

 

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

 

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

 

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

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

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

Click here to head to the Testify Store.

WHAT'S COMING UP

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

Benching Bonanza! The Annual Testify Bench Press Jubilee

  • November 22, 2024

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

  • Click here to register or for more information.

Barbell Blizzard! A Winter Wonderland of Weights

  • December 14, 2024

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

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

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

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

Compare to 2024.09.09.

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

Record distance for each interval and add for total distance.

Compare to 2024.08.19.

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

Compare to 2024.07.22.

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

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

Compare to 2024.07.22.

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

The Testify News - October 14, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

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

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

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

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

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

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

TESTIFY ONLINE COACHING

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

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

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

 

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

 

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

 

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

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

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

Click here to head to the Testify Store.

WHAT'S COMING UP

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

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

Testify Fall Classic

  • October 26, 2024

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

  • Click here to register or for more information.

Benching Bonanza! The Annual Testify Bench Press Jubilee

  • November 22, 2024

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

  • Click here to register or for more information.

Barbell Blizzard! A Winter Wonderland of Weights

  • December 14, 2024

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

  • Click here to register or for more information.

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

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

Barb Mueller
barb.mueller@testifysc.com

THIS WEEK’S CONDITIONING

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

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

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

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

Compare to 2024.08.12.

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

Record distance for each interval and add for total distance.

Compare to 2024.07.22.

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

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

Compare to 2024.06.24.

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

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

Compare to 2024.06.24.

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

Testify Review - August 19, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Rules of Olympic Weightlifting - How to Avoid Red Lights! (click the title to watch):

Matthew
me frantically watching this so i can explain to my whole family why our country just got the red lights 😭

Phil
Hope it helped!

Matthew
lol BRONZE 🥉🇹🇼. I'll see you in 4 years

TESTIFY ONLINE COACHING

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

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

4 MISTAKES Beginners Make that Experienced Lifters NEVER Do (plus a bonus tip)
Beginner lifters make these 4 mistakes in the squat, press, deadlift, and bench press. We explain and cover how to successfully fix them. Click here to watch.

 

Your Most Important Piece of Training Gear - Part 2 (Lifting Gear Series)
We discuss how to effectively and efficiently use your most important piece of equipment - the training log. This is the 7th article in our "Lifting Gear" series and is Part 2 of the "Training Log" mini-series. Click here to read.

 

Blast from the Past: Power Clean vs Split Clean vs Squat Clean: Which One is BEST?
There are 3 different landing positions for the clean, and each has its own advantages. Barb and Phil explain as Becky demonstrates these 3 different cleans. Click here to watch.

 

Blast from the Past: The Deadlift: You're Doing This Wrong - Part 5
There is ONE correct way to grip the bar in the deadlift, and it's probably not what you think. In the 5th article in our series on fixing the deadlift, Phil explains what's up. 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.

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.

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
“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 2024.06.17.

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

Record distance for each interval and add for total distance.

Compare to 2024.05.27.

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

Compare to 2024.04.29.

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 2024.04.29.

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

The Testify Ledger - July 22, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video This Bench Press Fix is a Game-Changer | Starting Strength Coach Explains (click the title to watch):

Kalani Pitmon
Bro my rack where I have my bar set, is a lil too low, and my arms on unrack are basically 90 degree angle almost, but the next height up is too high, Amy tips for unrack

Phil
I posted this in response to your question on the "STOP Doing This!! Your Shoulders are DESTROYING Your Bench Press" video but wanted to post it here too to make it easy to find. I hope it's useful for you.

"In general, it is far better to have the hooks a bit too low than a bit too high as you don't want to finish a set and then run the risk of not getting the bar back into the hooks while in a fatigued state.

As far as the height of the hooks seen in this video, they are different for each lifter, so don't base the height of your hooks on what you see in the video (perhaps I misunderstood the "1 peg lower than in the video" comment, but I wanted to be clear just in case).

If your arms have to be perpendicular to your torso to reach up and unrack the bar, then your hooks are most likely too low (I would say "certainly too low" but I haven't seen you lift in person, so perhaps I'm not correctly envisioning what you're describing). You should be able to reach back slightly as seen by the lifters in this video and still clear the hooks with an inch or two of space when unracking and racking the bar.

Setting up so that you are reaching straight up to unrack the bar (instead of up and back slightly) means you are essentially directly under the hooks, which means that eventually, you'll end up benching up directly into the underside of the hooks, getting trapped under the hooks in the process. This is not a situation you want to be in.

Probably a longer explanation than you were looking for, but I hope it was helpful. I'll post this to the other video that you commented on as well so you can see it in either place."

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

Beginner's Guide to Olympic Weightlifting: Power Jerk vs Squat Jerk vs Split Jerk
In weightlifting (AKA Olympic weightlifting), there are 3 different types of jerk, and each has its unique advantages. We describe and demonstrate each version as well as explain why you might want to perform it. Click here to watch.

 

LIFTING SHOES: The Complete Guide to the Best and WORST Shoes! (Lifting Gear Series)
We cover everything you'll ever want to know about lifting shoes, including what NOT to buy. This is the 5th article in our "Lifting Gear" series. Click here to read.

 

Blast from the Past: Do ONE Thing to Get Stronger and Improve All Your Lifts!
Can ONE cue help all of your lifts? Your squat, deadlift, press, bench press, snatch, and clean-and-jerk? Absolutely. We explain and demonstrate in just a few minutes. Click here to watch.

 

Blast from the Past: The Deadlift: You're Doing This Wrong
Does your deadlift swing away from you? In this first article in our series on correcting your deadlift, Phil covers how to achieve the correct balance in the setup for the pull. 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.

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.

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.

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 2024.05.20.

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

Record distance for each interval and add for total distance.

Compare to 2024.04.29.

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

Compare to 2024.04.01.

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 2024.04.01.

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

Testify Daily News - May 27, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 8 Tips to Breathe & Brace CORRECTLY When Lifting Heavy (Also: #1 Mistake!) (click the title to watch):

Factory Stage
Omg the epiglottis trick clicked for me. Out of all the fitness influencers in the powerlifting space and strongman space this video helped me best with this subject.

Phil
Thanks, and I'm glad it helped!

TESTIFY ONLINE COACHING

Stop spinning your wheels and start getting 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

6 Things Successful Lifters Do Before Deadlifting HEAVY
What should you take care of before a heavy deadlift? We cover 6 simple and effective tips when preparing to pull heavy. Click here to watch.

 

The BEST Warm-up for Barbell Training (Plus an EASY Math Trick to Help!)
Phil covers how to efficiently and simply structure your warm-ups for barbell training AND gives you an easy math trick to help. Click here to read.

 

Blast from the Past: How to Improve All of Your Lifts with ONE Cue!
Improve all of your lifts with only one cue?! We'll show you how in less than 3 minutes. Click here to watch.

 

Blast from the Past: The Squat: You're Going to Do This Wrong
Is your awful back wreaking havoc on your squat? We cover what you're doing wrong and how to fix it. Click here to read.

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: In observance of Memorial Day (Monday, 05/27/24), we will be open for training from 7:00 a.m. - 10:00 a.m. that day, but we will be closed that afternoon and evening.

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 22, 2024

  • 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 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.

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.

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 2024.03.25.

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

Record distance for each interval and add for total distance.

Compare to 2024.03.04.

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 2024.02.05.

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 2024.02.05.

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

The Testify Star - April 29, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video How to Safely Bench Press Alone! (click the title to watch):

dingle22
Would it be safe If I leave clips off of the bench press, so that if I fail I can just slide the weights off each side? I don't have access to a squat rack like that atm

Phil
Good question. It will be safer without the clips than with the clips (and we always bench without clips at Testify as a back-up safety feature) in the sense that, if you're benching without a spotter, you fail a rep, and the bar ends up back on your chest, you can do exactly what you described - tip the bar to one side, the plates slide off, tip the bar to the other side (which it will do anyway once one side is unloaded), the plates slide off again, and you're safe. It's loud and potentially embarrassing (and hopefully nobody is standing where the plates will land), but you're alive, which is key.

However, the most dangerous part of the bench press is when the bar is positioned over your neck or face, i.e., the unrack at the beginning of a set, the rerack at the end of a set, or on a rep where you accidentally push the bar too far back. It's dangerous for two reasons - 1) if a bar ends up on your face or neck, it could do serious damage and actually kill you, and 2) you're in a mechanically disadvantaged position since the bar isn't directly over your shoulders. The absence of clips doesn't help this situation much if at all. It's true that you might still be able to dump the bar, but the loaded bar will have already landed on your face and/or neck, and it's highly likely the damage will already have been done.

For this reason, if you don't have a rack that can be set with safeties when benching, then I'd strongly recommend getting a spotter. Even with safeties, spotters are very handy for unracks and reracks.

Long response, but I hope it was useful.

dingle22
@TestifySC  Yes very helpful, thank you so much!!

Phil
You're very welcome!

TESTIFY ONLINE COACHING

Stop spinning your wheels and start getting stronger working remotely with one of our Starting Strength Coaches. Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

1 Minute Tutorial: Learn to SQUAT
Learn to squat in 60 seconds! We cover the basics of the squat in a straightforward manner. Click here to watch.

 

Lifting Gear: What to Wear and What NOT to Wear!
What should you wear when lifting weights? What should you NOT wear? This is the first article in the "Lifting Gear" series. Click here to read.

 

Blast from the Past: The Bench Press: You're Doing This Wrong.
You’re ready to bench - your grip is pronated, you’ve got your focal point, and you're driving with your legs, but you’re forgetting one thing - Phil explains. Click here to watch.

 

Blast from the Past: The Squat: Vertical Will Happen . . . Eventually.
A common problem in the squat is that of trying to make the back angle more vertical right away in the ascent. Let’s fix 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, 05/11/24, as we are hosting the annual Testify Barbell MAYhem 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.

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 Strongman Summer Showdown

  • June 22, 2024

  • 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 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
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 2024.02.26.

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

Record distance for each interval and add for total distance.

Compare to 2024.02.05.

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

Compare to 2024.01.08.

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 2024.01.08.

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