Testify Sounder - March 18, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Simple DIY Wall Mounted Weight Plate Storage | Home Gym Storage (click the title to watch):

Nick
I just put up a DIY weight tree. I spaced the pegs equally. I was not happy with the result, because the plate diameter differences made it all look unevenly spaced if that makes sense. I like what you did here where you measured your spacing based on keeping the plates an equal distance apart. That's a much better look. I'll have to modify mine.

Phil
If we were going to do ours again, the one thing we would do different is to do all of the spacing with the board on the floor, and we would thus attach all of the flanges and pipes with the board on the floor and then attach the board to the wall. The way we did it worked just fine, but in retrospect, the order in which we did that made it more difficult to attach the flanges and the pipes since the board was already vertical.

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

10 Signs That Your Press Is About to BLOW UP
Want to improve your press? In this short video, Phil provides 10 tips you can start implementing today. Click here to watch.

 

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

 

Blast from the Past: Want a Bigger Deadlift? Learn to Deficit Deadlift.
Learn to deficit deadlift as Phil and Mike explain and demonstrate how to perform the lift as well as discuss why you might want to do deficit deadlifts in your training. Click here to watch.

 

Blast from the Past: The LPP Rule: Fewer Barbell Loading Mistakes
Want to make fewer barbell loading mistakes when training? Use the LPP Rule. 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 Leprechaun Lift-off was a great event this weekend, and we are extremely thankful to everyone involved! Loaders, referees, table officials, those who helped setup and tear down - thank you so much!

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 2024.01.15.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2023.12.25.

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 2023.11.27.

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 2023.11.27.

Testify Standard - November 27, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Cleans vs Power Cleans vs Hang Cleans - What's the Difference?! (click the title to watch):

IHACKER316
thank you thank you THANK YOU , FINALLY I understand , this is hands down by FAR the best explanation of this I have ever heard . I got so sick of searching for the answer , my quest ends here, Thank you very much 🧡

Phil
You’re very welcome, and I’m glad this ended your quest :-)

ARTICLES & VIDEOS

This WEIRD Press Error is A PROBLEM
Are you making this mistake at the start of your press? If so, it's messing up your press bad, so let's fix it quick. Click here to watch.

 

Use This Grip for a BIGGER Bench Press and Press!
Change your grip. Change your life . . . or at least your benching and pressing. What is a compression grip, and why should you use it for the bench press and the press? Click here to read.

 

Blast from the Past: How to Box Squat Correctly (and why to do them!)
What are box squats, how do you perform them, and why might a lifter do them? Phil explains. Click here to watch.

 

Blast from the Past: 4 Easy Ways to Load Your Deadlift
Loading and unloading the barbell for your deadlifts can be a pain, so we give you 4 different ways to make this process easier. 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

Reminder: We will be closed for training on Saturday, 12/02/23, as we are hosting the annual Testify Christmas Classic weightlifting meet.

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

Testify Christmas Classic

  • December 2, 2023

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

  • Click here for more information.

Testify Leprechaun Lift-off

  • March 16, 2024

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

  • Click here to register or for more information.

Testify Strengthlifting Challenge

  • April 6, 2024

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

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled
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 2023.09.25.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2023.09.04.

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 2023.08.07.

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 2023.08.07.

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.

Week 2023.04.17

/ Testify Strength & Conditioning/

THIS WEEK’S QUESTION
From our video What You Should NEVER Do When Deadlifting! (click the title to watch):

Zachary Klimczak
Hey Phil - how do straps come into play? You've done a few videos on lifting straps, but it wasn't clear where those could be introduced over the hook grip and/or the mixed grip. Love your content. Thanks.

Phil
Thanks, Zackary! When a guy (or gal) is working through the linear progression, we just have him use hook grip or mixed grip. If he's got some type of problem with one hand (we've seen injuries, etc.) where that's not possible past a certain point, then we'd have him use straps as soon as it's necessary, but in general, on the LP, use hook grip or mixed grip.

As the program changes, a lifter might have heavy rack pulls or more deadlift volume on certain days. For rack pulls, use straps (they get very heavy - a set of 5 can be pulled around your 1 RM deadlift weight). For a session with multiple work sets of deadlift, we usually have a lifter pull his first set with hook grip or mixed grip and then use straps for any subsequent sets.

This is especially useful for olympic lifters. They hook grip a lot throughout the week due to the snatch and clean, so their thumbs (and hands in general) can take a beating, and thus straps are useful to preserve their hands (because they MUST hook grip for snatches and cleans).

ARTICLES & VIDEOS

Do CrossFitters Make the Best Deadlifters?!
What are CrossFitters good at when it comes to the deadlift, and how can this particular phenomenon help you improve your deadlift? Click here to watch.

What You Should Never Do When Deadlifting!
Are you making this mistake when deadlifting? Well . . . don't. Let's fix it fast. Click here to watch.

Motivation is for Suckers
Struggling with motivation to get to the gym and train? Learn why you're approaching it all wrong. Phil explains in Testify's weekly article. Click here to read.

NEW TESTIFY GEAR!
Summer's coming, and we've got men's and women's tank tops in multiple colors. Get 'em while they're hot! (Ok, actually, get 'em before it gets hot.)

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.

Testify Barbell MAYhem weightlifting meet

  • May 6, 2023

  • Click here to register or for more information.

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 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 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 2023.02.13.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2023.01.23.

Option 3
1st: 5 x 50 ft seated sled pull. Add weight each round. Rest as needed.
2nd: 5 x 100 ft duck walk. Add weight each round. Rest as needed.

Compare to 2022.12.26.

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 2022.12.26.

Week of 2022.12.26

/

Reminder: Below are the upcoming holiday hours (you can also find these on our Location & Hours page). Any days not listed retain their normal hours.

Monday, 12/26/22: Closed
Tuesday, 12/27/22: Regular Hours

Friday, 12/30/22: Regular Hours
Saturday, 12/31/22: Closed
Monday, 01/02/23: Closed
Tuesday, 01/03/23: Regular Hours

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 2022.10.24.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2022.10.03.

Option 3
1st: 5 x 50 ft seated sled pull. Add weight each round. Rest as needed.
2nd: 5 x 100 ft duck walk. Add weight each round. Rest as needed.

Compare to 2022.09.05.

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 2022.09.05.

Week 2022.09.05

/

Reminder: We are closed are Monday, 09/05/22, in observance of Labor Day.

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 2022.07.04.

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

Record distance for each round.

Compare to 2022.06.13.

Option 3
1st: 5 x 50 ft seated sled pull. Add weight each round. Rest as needed.
2nd: 5 x 100 ft duck walk. Add weight each round. Rest as needed.

Compare to 2022.05.16.

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 2022.05.16.