Testify Community Voice - February 26, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Build a Lifting Platform in 3 Minutes! (click the title to watch):

Your IT Bro
can you please elaborate on the valley vs mountain rule? Im about to do this for my home gym. Thank you!

Phil
Sure thing. Pretty much every sheet of 4 x 8 OSB you purchase (or any plywood, for that matter) will have a slight bow or bend to it. In other words, if you lay it flat on the floor, either the middle will be up off the floor a bit (making a "mountain") or the ends will be up off the floor a bit (making a "valley").

You could also picture this if you imagine pouring water onto the board. If the imaginary water would run away from the middle and spill off the edges, you've got the crown up (which is what you want), so it's a "mountain." If water would run toward the middle of the board and start to gather there in a pool, you've got the crown down, so it's a "valley," and in this case, you'd want to flip the board over so that you have a mountain.

Does that help?

Your IT Bro
yes that helped a lot! I understand now. I appreciate you responding, i want it to do it properly to make it last.

Phil
Glad to help, and I hope your platform turns out great!

ARTICLES & VIDEOS

STOP Using Your Back Like THIS (How to Squat Correctly)
Are you making this mistake with your back when getting ready to squat? Here’s how to identify the problem as well as how to fix it. Click here to watch.

 

How to Build a Home Gym - Part 1: Equipment
What equipment do you need for your home gym? We cover what you need as well as what to avoid. Click here to read.

 

Blast from the Past: How to Load & Unload the Barbell for the Deadlift (in less than 3 minutes!)
Loading and unloading the barbell for your deadlifts can be a pain, so in less than 3 minutes, here are 4 different ways to make this process easier. Click here to watch.

 

Blast from the Past: These Aren't the Rests You're Looking For - Part Deux
Are you taking too long between squat reps? Don't do that. In Part Deux of this series, Phil explains why it's a problem and how to solve it. 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.

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.

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 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 2023.12.25.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2023.12.04.

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 2023.11.06.

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 2023.11.06.

Testify Post-Dispatch - November 6, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video RUGBY PLAYER ANNIHILATES 330 LB x 5 PIN SQUAT!! (click the title to watch):

English with Joe
Why does he rest on the support?

Phil
This is a pin squat; it’s a variation of a regular squat wherein the lifter pauses for a set amount of time - usually 1-2 seconds - before driving the weight back up again. Ideally, the lifter should not relax with the weight on the pins (the pins take only a small amount of the load).

This type of squat removes most (or all) of the stretch reflex and this makes for a harder (i.e., more disadvantaged) squat.

ARTICLES & VIDEOS

Do These FOUR Things When Starting Strength Gets Hard
What should you do when Starting Strength gets hard? Here are 4 steps to follow (plus 3 bonus tips). Click here to watch.

 

Why do I Keep FAILING?!
Are you missing reps? Let's address one potential problem, and it's one that's easy to fix. Click here to read.

 

Blast from the Past: How to Fix Your Deadlift (solve this common error!)
Is your lower back rounding when you deadlift? Phil discusses this error as well as why it's a problem and gives several ways to fix the issue. Click here to watch.

 

Blast from the Past: How to Unrack the Press: Use Your Legs!
Don't derail your press from the start with a weak unracking process - use your legs. Phil explains. 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

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.

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.

Testify Christmas Classic

  • December 2, 2023

  • The annual Testify Christmas Classic is back, and you're invited! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.

  • 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
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 2023.09.04.

Option 2
5 rounds:
10 cal bike
1 min rest
4 sandbag-over-bars
1 min rest

Set the yoke crossmember at 35/33, and the weight is 150#/75#.

Compare to 2023.08.14.

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 2023.07.17.

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 2023.07.17.

Testify Review - July 17, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Bench Pressing Alone (safely!) and How to Unrack a Heavy Bench Press (click the title to watch):

Sjors Provoost
I always find myself precisely positioning the bench relative to the power rack and my position on the bench in order to ensure I don't waste a huge amount of energy on the unrack process. But this might be easier...

Phil
I hope it proves useful for you. People who bench on their own will typically line up a little bit closer to the hooks than does someone who gets a handoff from a spotter, but of course, the problem/trade-off is that if you line up too close, you put yourself in a precarious position of potentially benching up into the underside of the hooks, which is a real bad situation in which to find yourself.

ARTICLES & VIDEOS

The Sad Story of the Worst Squat Technique Ever
Want the history of the worst squat technique ever to be suggested by a coach? Watch and learn. Click here to watch.

 

Bench Press SECRET Every Lifter Should LEARN
What's the worst mistake on the bench press? It's not what you think. Click here to watch.

 

Everything You Need to Know About Lifting Belts . . . QUICK!
Phil covers the 4 Ws of lifting belts: width of belts, when to use one, where to wear your belt, and what to do once it's on. Click here to read.

 

Blast from the Past: Why Your Grandma Needs to Lift
Why do we focus so much on strength, and how does a high school math & physics teacher end up coaching people with barbells? Phil discusses the importance of strength and why it's life-changing. Click here to watch.

 

Blast from the Past: The Snatch: Landing Positions
Phil covers the three different landing positions for the snatch 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.

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 2023.05.15.

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

Score = least distance covered in any 30 second interval

Compare to 2023.04.24.

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 2023.03.27.

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 2023.03.27.

Week 2023.03.27

/ Testify Strength & Conditioning/

Reminder: The gym will be closed for training this Saturday (04/01/23) as we are hosting the annual Testify Strengthlifting Challenge.

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 2023.01.23.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2023.01.02.

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 2022.12.05.

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 2022.12.05.

Week of 2022.12.05

/ Testify Strength & Conditioning/

The annual Testify Christmas Classic 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!

In addition, thank you to everyone who came out afterward for the annual Christmas party, and an ESPECIALLY big thank you goes to Cameron, Jamie, and Brianne for organizing this shindig! We have the best members at Testify, and it was wonderful getting to hang out with you!

This Week’s Conditioning

Option 1
”Prowler Base+1”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest 30 sec.
4. Repeat 5-15 times.

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

Compare to 2022.10.03.

Option 2
5 rounds:
10 cal bike
1 min rest
4 sandbag-over-bars
1 min rest

Set the yoke crossmember at 35/33, and the weight is 150#/75#.

Compare to 2022.09.12.

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 2022.08.15.

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 2022.08.15.

Week 2022.08.15

/

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 2022.06.13.

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

Score = least distance covered in any 30 second interval

Compare to 2022.05.23.

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 2022.04.25.

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 2022.04.25.