Testify Today - April 8, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Knees Problem | If You Don't Change This, Your Deadlift Will NEVER Grow (click the title to watch):

TacticalLumberjack
K, so I’ve been lifting around my knees my whole lifting life (5+years) and now I know why I struggle with deadlifts.

Phil
I hope this helps out!

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

The Knees Problem | If You Don't Change This, Your Deadlift Will NEVER Grow
There are 2 deadlift mistakes you're making with your knees. Let's fix both of them with one simple concept. Click here to watch.

 

How to Deadlift: Set Your Back the RIGHT Way - Part 3
Having trouble getting your back flat and tight when you deadlift? In Part 3 of this series, Phil walks you through how to solve this problem. Click here to read.

 

Blast from the Past: First Weightlifting or Powerlifting Meet? MOST Important Advice Ever!
What is the most important tip ever for your first weightlifting, powerlifting, or strengthlifting meet? Check it out. Click here to watch.

 

Blast from the Past: The Snatch & Clean: Stay Over the Bar!
Are you incorrectly pulling around your knees when snatching or cleaning? 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

The annual Testify Strengthlifting Challenge was a great success this weekend, and we are immensely thankful to everyone who helped out! Loaders, judges, table officials, those who helped setup and tear down - we could not have hosted this meet without you all!

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.

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 2024.02.05.

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 2024.01.15.

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 2023.12.18.

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

Compare to 2023.12.18.

The Testify Anchor - January 15, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

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

oooBoEoNooo
These "old" people in the video - who supposedly lean their upper body too far forward - have something over many younger people: they take training seriously and they don't use their cell phones while training :-)

I would love to train with these people and in this studio.

Phil
It would be great to have you!

ARTICLES & VIDEOS

TWO Signs You're Accidentally KILLING Your Deadlift
Two deadlift mistakes: one simple cue to fix them both. Phil addresses two common deadlift errors and covers how to correct them with only one cue. Click here to watch.

 

How to Squat Heavy ALONE! | How to Fail a Squat Safely
Everybody needs to squat, but if you train alone, you need to be able to fail a squat safely. What to do? It's simple - we cover how to handle it. Click here to read.

 

Blast from the Past: Loading Plates: Numbers In or Numbers Out?
When we load plates on the bar or on the weight tree, which way should the numbers face (and why)? Hint: It's different for each one. Click here to watch.

 

Blast from the Past: The FWYS Principle: If You Don't Change This, Your Press Will ALWAYS Suffer
A common problem in the press is achieving the correct start position for each rep - specifically for every rep AFTER your first rep. Let's fix this fast. 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.

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 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 2023.11.13.

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 2023.10.23.

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 2023.09.25.

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

Compare to 2023.09.25.

Testify Nugget - October 23, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

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

Randall Gonzalez
Great cue! I have one question about another cue to understand if I'm doing deadlifts right. One common cue I have heard is do the first half portion of the deadlift by doing a leg press. Given that cue, should I be using at all my back to pick the weight from the floor or just the legs as mentioned in that cue? Asking this because if I only use the legs in the first half I'm able to lift less weight/feel weaker than using the back to pick the weight from the floor. Thoughts?

Phil
Glad you liked the cue, Randall! As for your question, I'll start by noting that we're actually talking about the difference in using your hips (probably what you're referring to when you say "using my back") versus using your knees (what you're referring to when you say "just the legs). No matter whether you're using your hips, knees, or both when you deadlift, you will be using the back. The back should function as a rigid segment that transfers the force generated in your hips and knees (or "hips and legs") through the back, then down through your arms to the bar.

Moving on the meat of your question - both knee extension (the "leg press the floor" cue) and hip extension are occurring throughout the entire deadlift, but the beginning of the deadlift is dominated by knee extension while the 2nd half of the deadlift is dominated by hip extension. We use the "leg press the floor" cue to drive home that motion of knee extension at the beginning of the pull, but your back angle should also start changing right away (i.e., becoming more vertical) as well due to your hips extending/opening/straightening.

The bar path (as viewed from the side) will be a telling sign. Video yourself from the side, and if the bar is starting over the midfoot and traveling in a nice, straight, vertical line, you're doing well. If it's looping around your knees, you're not straightening your knees enough (or at all) as you start the pull. If it's traveling vertically, you've got it.

You can check our video on this here:
The Deadlift: Use Your Knees, Baby!
https://youtu.be/EY27KfoiQNM

The video linked above is primarily about the importance of knee extension at the start of the pull, but it also talks about the fact that hip extension does occur as well, and you can watch the good examples in the video (Sharon, Joy, and the reps where I'm doing it correctly instead of incorrectly), and you'll notice that while the knees are straightening, the back angle starts changing right away as well.

Hope this helps!

ARTICLES & VIDEOS

EASY BARBELL RESTORATION - Rusty Barbell Transformation
Learn how to restore a rusty barbell and make it look new again. Click here to watch.

 

Cleans vs Power Cleans vs Hang Cleans - What's the Difference?!
Cleans, power cleans, hang cleans, hang power cleans - Starting Strength Coach Phil Meggers covers the differences as well as how to easily remember each one. Click here to read.

 

Blast from the Past: Build a Lifting Platform in 3 Minutes!
In under 3 minutes, Phil, Becky, and Barb show you how to build a lifting platform that is durable, protects your equipment and floor, and is easy to put together. Click here to watch.

 

Blast from the Past: Ain't Nothing Worse than a Slippery Bench!
Slipping and sliding when you bench press? Phil helps you quickly and easily fix this situation with a few options. 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

The annual Testify Fall Classic was a great success this weekend, and we are immensely thankful to everyone who helped out! Loaders, judges, table officials, those who helped setup and tear down - we could not have hosted this meet without you all!

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 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.

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.

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 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 2023.08.21.

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 2023.07.31.

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

Compare to 2023.07.03.

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

Compare to 2023.07.03.

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.

The Testify News - May 8, 2023

/ Testify Strength & Conditioning/

THIS WEEK’S QUESTION
From our video Do This for a BIGGER Squat! | How to Pause Squat (and Why!) (click the title to watch):

spunk j
Why do you recommend to point your chest to the floor? I’ve always been told to keep your chest open and look up to help keep your posture/not to lose your form.

Phil
You do indeed want to keep your back straight, so the idea of keeping the chest "open" as you mentioned is useful. But the key is that the back should be straight and rigid - not vertical. It will be vertical at the beginning and the end of the squat of course, but it will take on a variety of angles during the movement. Pointing the chest at the floor allows us to use our muscle mass more effectively (forces the hips to reach back) and also makes it easier to achieve depth. Below are a few videos and an article that cover and explain this further (as well as the problem of looking up when one squats):

The ONE Thing Fitness Magazines WON'T Tell You About the Squat
https://youtu.be/qWb-onZhxvw

Squat: Fix Your AWFUL BACK!
https://youtu.be/4IBGb0-ONZY

Squat: Fix Your FOCAL POINT!
https://youtu.be/hRJUDHAja-s

The Trifecta of Squat Cues
https://startingstrength.com/training/the-trifecta-of-squat-cues

I hope this helps!

ARTICLES & VIDEOS

Do This for a BIGGER Squat! | How to Pause Squat (and Why!)
Want to improve your squat? The pause squat can help. We explain what a pause squat is, how to do it, and why you might want to utilize the pause squat in your training. Click here to watch.

The TRUTH About Breathing, Bracing, and Lifting Heavy
Are you breathing like a buffoon when lifting? Well . . . don't. It's simple, so let's fix it fast. We cover what breathing stupidly looks like as well as how to do it correctly. Click here to watch.

The Deadlift: Use Your Lats . . . But DON'T Think About Them
Use your lats when you deadlift . . . but don't think about them. We describe a mental picture as well as a few cues to help you do just that. Click here to read.

Blast from the Past: The Press: Get a Grip!
Add pounds (or kilos) to your press by getting the correct grip and wrist position when you set up! Click here to watch.

Blast from the Past: Save Time During Your Workouts!
For those whose workouts are taking longer than they would like (or can afford), we cover two tactics to save time at the gym (with an included video). 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
Heads up! Concrete work on the parking lot will be performed starting May 8th, and as a result, some areas of the parking lot will be restricted for the next 3 weeks.

The annual Testify Barbell MAYhem was a great success this weekend, and we are immensely thankful to everyone who helped out! Loaders, referees, table officials, those who helped setup and tear down - we could not have hosted this meet without you all!

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 20, 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 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.

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 2023.03.06.

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

Compare to 2023.02.13.

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 2023.01.16.

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

Compare to 2023.01.16.

Week 2023.02.13

/ Testify Strength & Conditioning/

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 2022.12.12.

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 2022.11.21.

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 2022.10.24.

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

Compare to 2022.10.24.