Testify Sun - June 29, 2026

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Training with Injuries: Should I Train or Should I Quit?! (click the title to watch):

Melanie McNeil
Yes, keep training!! I had rotator cuff and bicep tenodesis surgery on my dominant side 15 months ago. As a pretty new lifter, between the injury, surgery, and rehab, it's taken a big bite out of my training life. But I kept training through the whole thing. My legs still worked!! My left side still worked. There was no reason to stop. I entered my first meet in February, less than a year after surgery, and finished with pretty respectable numbers for a little old lady. (In terms of powerlifting rankings over all years in my class, I'm in the middle.) I still have a lot of upside potential, though it'll go more slowly now. But none of this would have happened if I'd given up.

Phil
This is a fantastic testimony, Melanie - thank you so much, and way to keep training!

TESTIFY ONLINE COACHING

Interested in getting stronger working one-on-one remotely with us? Click here to book your free strategy session.

Get Stronger. Live Better. Start Today.

ARTICLES & VIDEOS

Understanding barbells is easy, actually (but what are the rings for?)
Ever wondered why barbells have rings etched into them? Phil breaks down the key parts of a barbell and explains what those markings mean – and why they matter. Click here to watch.

 

8 Things Successful Lifters Do Before Benching HEAVY (plus BONUS tip)
What should you take care of before a heavy bench press? We cover 8 simple and effective tips - plus 1 bonus tip - when preparing to bench press heavy. Click here to read.

 

Blast from the Past: Stretching is DANGEROUS?! | Why You Should NOT do Mobility Work
Should you stretch before you lift or not? Also, stop calling it "mobility work." Click here to watch.

 

Blast from the Past: Improve Your Deadlift by FIXING These 3 Errors!
Fix these 3 errors for a stronger and more efficient deadlift. Phil explains. Click here to read.

SLEEVES ARE OVERRATED - GRAB A TESTIFY TANK!

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

Thank you so much to everyone who came out to our Testify 10 Year Celebration this past Saturday! It was wonderful to see all of you there, and we are incredibly thankful to have such a great group of people. You ARE Testify, and you have made these 10 years an amazing 10 years.

Reminder: In observance of Independence Day, we will be closed for training on Saturday, 07/04/26.

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 VIII

  • July 10, 2026

  • 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.

Minneapolis, MN: Starting Strength Squat & Deadlift Camp

  • October 3, 2026

  • 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.

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 2026.05.25.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2026.04.06.

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 2026.03.09.

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 2026.03.09.

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

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

The Testify Herald - May 25, 2026

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Real Reason You're Ruining Your Squat – Until You Do This (click the title to watch):

MrGrigs681
I follow most of your tips and have found many to be very helpful in my lifts. The one exception is the thumbless grip. I know most lifters use a thumbless grip for squats but for me it has always been more comfortable on my shoulders to wrap my thumbs around the bar. I am probably doing something wrong or maybe after 20+ years lifting, I am just more used to having my thumbs around the bar.

Phil
No worries about the “thumbs wrapped“ grip. That’s a perfectly acceptable way to perform the low bar squat as well, and as you’ll note in this video, although we demonstrate a “thumbs on top“ grip, I don’t actually discuss the location of the thumbs as it’s a secondary issue.

There are some benefits to the “thumbs on top“ grip, but again, it’s not one of the major points of the lift, and we do have lifters who need to squat with their thumbs wrapped under the bar (you’ll note that Tyler is using that grip in the opening squat of the video).

Hope this is useful!

TESTIFY ONLINE COACHING

Interested in getting stronger working one-on-one remotely with us? Click here to book your free strategy session.

Get Stronger. Live Better. Start Today.

ARTICLES & VIDEOS

The Real Reason You're Ruining Your Squat - Until You Do This
If your squat feels weak, inconsistent, or uncomfortable, there’s a good chance you’re making the same mistakes as most lifters. Phil covers what to change and why it matters. Click here to watch.

 

How to (EASILY) Put on Tight & Stiff Knee Sleeves (TWO METHODS)
What's the easiest way to put on knee sleeves - especially sleeves that are tight and stiff as with brands like SBD, Stoic, and Pioneer? It's annoying to spend any more effort than necessary putting on your knee sleeves for squats, cleans, etc., so Phil gives you tactics to help you save your energy for . . . you know - actually training. Click here to read.

 

Blast from the Past: EASY Fix for a Slanted Lifting Platform (Cheap & Fast!)
Got a barbell that rolls due to your slanted lifting platform? A solution might be easier than you think. Click here to watch.

 

Blast from the Past: Why do I Keep FAILING?!
Are you failing reps in your strength training? The cause might be very simple and easy to fix. Click here to read.

SLEEVES ARE OVERRATED - GRAB A TESTIFY TANK!

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

Reminder: In observance of Memorial Day (Monday, 05/25/26), 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 IronFest VIII

  • July 10, 2026

  • 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.

Minneapolis, MN: Starting Strength Squat & Deadlift Camp

  • October 3, 2026

  • 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.

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 2026.04.20.

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 2026.03.02.

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

Compare to 2026.02.02.

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 2026.02.02.

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

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

Testify Tribune - April 20, 2026

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video What Most Lifters Never Learn About Arms in the Press (click the title to watch):

Joseph Dickerson
Thanks for the tips. Put these to use this week and already saw an improvement in efficiency.

Phil
You’re welcome, Joseph, and I’m glad to hear it!

TESTIFY ONLINE COACHING

Interested in getting stronger working one-on-one remotely with us? Click here to book your free strategy session.

Get Stronger. Live Better. Start Today.

ARTICLES & VIDEOS

Two Squat and Deadlift Mistakes That Seem Right But Aren't
Lifters are making these two mistakes on the squat and deadlift — and have no idea. Phil covers what's going wrong and what to do instead. Click here to watch.

 

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

 

Blast from the Past: Pulling Blocks: What, Why, and DIY vs. Commercial (Which Should YOU Use?)
What are pulling blocks, why are they useful, and should you buy them or make them yourself? We cover it all. 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.

TESTIFY CAMPFIRE MUGS ARE AVAILABLE!

For lifters who train hard . . . and like a little campfire-style to go along with their training sessions. Durable, no-frills, and proudly wearing the Testify logo. From campsite to squat rack, this mug's for you.

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 - The Clean & Press Classic

  • May 1, 2026

  • The annual Barbell MAYhem is back, and this year's event is a Friday night clean-and-press!

  • This is a single-lift weightlifting meet wherein competitors will perform the clean-and-press. Each lifter will receive 3 attempts, and the heaviest successful lift will determine their score.

  • There will be prizes - for feats both serious and outlandish - throughout the night!

  • Click here to register or for more information.

Testify IronFest VIII

  • July 10, 2026

  • 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.

Minneapolis, MN: Starting Strength Squat & Deadlift Camp

  • October 3, 2026

  • 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.

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 2026.03.16.

Option 2
Bike/row:
8 x 30 sec on/2:00 off

Score = least distance covered in any 30 second interval

Compare to 2026.01.26.

Option 3
5-10 rounds:
50 ft yoke carry
50 ft yoke push
100 ft sandbag carry and S.O.B. (sandbag-over-bar)

Perform 1 round every 2-3 minutes.

Compare to 2025.12.29.

Option 4
Row/Tire 10 min ladder:
2 cal row
2 tire flips
4 cal row
4 tire flips
6 cal row
6 tire flips
…
Climb the ladder as high as possible in 10 minutes.

Compare to 2025.12.29.

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

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

Testify Today - March 16, 2026

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 10 Bench Press Pro Tips ("Don't Bench Vertically" and more) (click the title to watch):

Alen Vidović
Why is looking at the bar a bad thing?

Phil
Solid question, Alen. In general, staring at a fixed focal point (instead of a moving one) makes for a more accurate and consistent bar path.

One way of thinking about it is that you are looking at where you want the bar to go as opposed to looking at the bar itself. Analogously, when driving a car, we look where we intend to go as opposed to at the car itself, and in the case of shooting a basketball, we stare at the hoop instead of the ball.

I hope this proves useful!

TESTIFY ONLINE COACHING

Interested in getting stronger working one-on-one remotely with us? Click here to book your free strategy session.

Get Stronger. Live Better. Start Today.

ARTICLES & VIDEOS

10 Bench Press Pro Tips ("Don't Bench Vertically" and more)
The bench press looks simple—but small mistakes can hold your numbers back for years. We cover 10 practical tips, including why you shouldn’t bench vertically. Click here to watch.

 

Struggling to Improve Your Press? These 10 Tips Actually Help.
Want to improve your press? Phil provides 10 tips you can start implementing today. Click here to read.

 

Blast from the Past: "This Made Him Look STUPID!" | Squat Mistake
Are you making this mistake when squatting? Well . . . don't. It's unnecessary, inefficient, and it makes you look like a newbie. Click here to watch.

 

Blast from the Past: Get Stronger . . . Faster?
You want to get stronger, but you don't have all day to spend at the gym. Phil discusses how to productively train while still saving time at the gym. Click here to read.

TESTIFY CAMPFIRE MUGS ARE AVAILABLE!

For lifters who train hard . . . and like a little campfire-style to go along with their training sessions. Durable, no-frills, and proudly wearing the Testify logo. From campsite to squat rack, this mug's for you.

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 Strengthlifting Challenge

  • April 11, 2026

  • 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 - The Clean & Press Classic

  • May 1, 2026

  • The annual Barbell MAYhem is back, and this year's event is a Friday night clean-and-press!

  • This is a single-lift weightlifting meet wherein competitors will perform the clean-and-press. Each lifter will receive 3 attempts, and the heaviest successful lift will determine their score.

  • There will be prizes - for feats both serious and outlandish - throughout the night!

  • Click here to register or for more information.

Testify IronFest VIII

  • July 10, 2026

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

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
“Prowler Base”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest until breathing and heart rate slow down. (45 sec – 2 min)
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” (on Starting Strength).

Compare to 2026.02.09.

Option 2
Bike/row:
4 x 800m

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

Compare to 2025.12.22.

Option 3
Outdoors:
10 rounds:
25 yd yoke carry
Rest 1 minute

Indoors:
10 rounds:
30 yd yoke carry (15 yd down-back)
Rest 1 minute

Compare to 2025.11.24.

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 2025.11.24.

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

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

Testify Optimist - February 9, 2026

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 8 Unavoidable Truths About Seniors and Lifting Weights… (click the title to watch):

P Holzman
There are YouTube experts out there today saying people over 50 shouldn't do full squats, deadlift, bench press or overhead press... I am 72 and do those things and weight lifting has improved my joint and flexibility problems accumulated by a long career sitting at a desk.

Phil
Thanks very much for that testimony!

KathyMinTexas
Agree! There are also medical experts who say the same thing. I was diagnosed with osteoporosis and the medical team wanted me to take a medication (that causes significant side effects) and walk more. There are studies that say otherwise--they've proven that lifting weight, heavy weight (squats, deadlifts, presses, etc) increases bone density and obviously build strength & balance. I may have to take medication, but I'm trying the weight lifting first!

P Holzman
@kathymintexas1556I'm a retired Pathologist,. We were taught in Med School that you should never squat below 90 degrees. I do, that has been completely debunked.

Many of the things I learned in my professional training have proven to be wrong over the years.

TESTIFY ONLINE COACHING

Interested in getting stronger working one-on-one remotely with us? Click here to book your free strategy session.

Get Stronger. Live Better. Start Today.

ARTICLES & VIDEOS

How Many Lifters Are Actually Using the Wrong Grip on Bench Press and Press?
Are you using the right grip on the bench press and press? Many lifters aren’t—and it’s costing them strength and consistency. We give you the grip that sets you up for stronger, more effective lifts. Click here to watch.

 

Stop Using Your Back Like This (How to Squat Correctly)
Are you making this mistake with your back when getting ready to squat? Phil covers how to identify the problem as well as how to fix it. Click here to read.

 

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

 

Blast from the Past: The Deadlift Setup Mistake That Makes Lifters Look Ridiculous
Are you that guy (or girl) who looks like he's dry-heaving when setting up to pull? Cut it out. Phil helps you fix this problem. Click here to read.

TESTIFY TRUCKER CAPS ARE AVAILABLE!

Represent your favorite gym with this trucker cap in several color options - perfect for outdoors or a training session.

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 Strengthlifting Challenge

  • April 11, 2026

  • 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 Goes Fishing! (ahem, fish-frying)

  • February 20, 2026

  • Friday night fish fry at Saint Vincent de Paul (click here for map)

  • Meet at 6:30 p.m. for fun, fish, beer, and to get your name put in the hat for drawings!

  • Click here for more details and to sign up so we’ve got a headcount.

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 2026.01.05.

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 2025.11.17.

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 2025.10.20.

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 2025.10.20.

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

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

Testify Community Voice - January 5, 2026

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Press, Corrected. 7 Errors Most Lifters Never Notice (click the title to watch):

Harry A.
That tip to lean into the bar to get the right grip is💰...super helpful!

Happy New Year, everybody! 🎉

Phil
Thanks, Harry - I'm glad you found it helpful, and happy new year to you as well!

TESTIFY ONLINE COACHING

Interested in getting stronger working one-on-one remotely with us? Click here to book your free strategy session.

Get Stronger. Live Better. Start Today.

ARTICLES & VIDEOS

The Press, Corrected. 7 Errors Most Lifters Never Notice
If your press feels inconsistent or harder than it should, this might be why. Phil walks through 7 common errors and the simple corrections that make the lift stronger and more repeatable. Apply this in your next session. Click here to watch.

 

Why Do So Many Lifters Press with Their Hips Wrong?
There are 3 mistakes you might be making with your hips when you press - we help you fix all 3 in record time. Click here to read.

 

Blast from the Past: What is a Hang Power Snatch? | Olympic Weightlifting Technique
What is a hang power snatch? How is it different from a snatch, power snatch, or hang snatch? We cover it all here in about a minute. Click here to watch.

 

Blast from the Past: The most confusing notation in lifting, explained.
Lifting notation can be a bit confusing for both new and experienced lifters. Does "3 x 5" mean 3 sets of 5 reps or vice versa? What about 135 x 5 x 3? What about 3 x 5 x 135? Phil provides one simple rule that clears everything up so you know what you actually should be doing in your programming. Click here to read.

TESTIFY TRUCKER CAPS ARE AVAILABLE!

Represent your favorite gym with this trucker cap in several color options - perfect for outdoors or a training session.

Click here to head to the Testify Store.

WHAT'S COMING UP

Below is one 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 11, 2026

  • 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
“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 2025.12.01.

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 2025.10.13.

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 2025.09.15.

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 2025.09.15.

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

Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.