The Testify Union - September 7, 2026
/THIS WEEK'S SUBMISSION
From our video When warming up, don’t rest & try this instead (and 10 more tips lifters miss) (click the title to watch):
blackhawksq1
If you don't rest between warm-up sets, but your first warm-up set is 5 reps of the bar for 2 sets then is it just 10 reps of the bar?
Phil
You can certainly do that if you wish - no problems there. On the squat, for example, most people appreciate the chance to get out from under the bar (since shoulders are often tight when starting to warm up), shake out the arms for a few seconds, and then get right back under the bar for the second set.
blackhawksq1
@TestifySC So it's more of a form reset than a set. (I know getting stuck on the vernacular here) But I was actually slightly confused :). Thanks for the clarification!
Phil
You’re welcome!
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ARTICLES & VIDEOS
When warming up, don’t rest & try this instead (and 10 more tips lifters miss)
Your warm-up is either preparing you to lift well . . . or wasting your time. Here are 11 tips that fix the most common warm-up mistakes, including one counterintuitive tip that surprises a lot of lifters. Click here to watch.
Wraps and Belts and Shoes – Oh My! Stop Making These Mistakes With Your Lifting Gear | Part 2
You're making some mistakes with your lifting gear, and you don't even know it. In Part 2 of this series, Phil covers 7 more errors (and how to fix them) that lifters make with their equipment. Click here to read.
Blast from the Past: 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 within your strength training programming, and pick up some sample workouts as well. Click here to watch.
Blast from the Past: How to Handle a Misload (it's NOT what you think)
An unevenly loaded barbell is a common mistake, but after you've corrected the load on the bar, do you just proceed as usual? Not quite. 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
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.
Reminder: We are closed for training on Monday, 09/07/26, in observance of Labor Day.
Push Pull Pandemonium
October 16, 2026
Join us for a Friday evening filled with benching, deadlifting, and general revelry!
Sign up by September 25 to get a meet shirt and avoid the late registration rate!
Registration ends October 15.
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.
Kansas City, MO: Starting Strength Squat & Deadlift Camp
November 14, 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 2026.08.03.
Option 2
Bike/row:
4 x 3 minutes
Rest 3 minutes between each round. Score = lowest distance.
Compare to 2026.06.15.
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 yd sled push (50 ft down-back)
100 yd farmer carry (50 ft down-back)
Rest 1 min
Compare to 2026.05.18.
Option 4
Row 10 x 100m
Rest 1 min between sprints. Your score is your slowest time.
Compare to 2026.05.18.
As always, we hope this helps you get stronger and live better!
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Book a free intro and strategy session with us HERE.
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