The Testify Morning News - November 11, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video How to Load & Unload the Barbell for the Deadlift (in less than 3 minutes!) (click the title to watch):

B Sykes Beats
Wow the fish hook is a great design, so much more convenient than the clunky deadlift jack

Phil
I certainly can't take credit for the design, but it is indeed a pretty great design!

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

4 Ways You're Using Your Wrist Wraps Wrong
How should you use your wrist wraps? There are a number of mistakes lifters make without knowing it. We address 4 common errors as well as how to fix them. Click here to watch.

 

Get a Bigger Squat Now with 3 Simple Tips
Phil covers 3 easy and quick ways to improve your squat and start setting new PRs right now. Click here to read.

 

Blast from the Past: Starting Strength Squat/Low Bar Squat | Fix Your STANCE!
Is your crazy stance ruining your squat? Too narrow? Too wide? In this video - our 5th in a series of Saturday Shorts on fixing the squat - Phil and Mike quickly discuss and demonstrate how to solve this problem. Click here to watch.

 

Blast from the Past: How to Easily Build a Lifting Platform (and the EASIEST way to cut stall mats)
We show you how to easily build a lifting platform as well as how to quickly and easily cut horse stall mats for your platform without using a utility knife! Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

WHAT'S COMING UP

Below are a few of our upcoming events, and you can always 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 22, 2024

  • 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.

Barbell Blizzard! A Winter Wonderland of Weights

  • December 14, 2024

  • Barbell Blizzard is a team strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2-4 lifters/team and perform all 4 lifts; 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 2024.09.09.

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 2024.08.19.

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

Compare to 2024.07.22.

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 2024.07.22.

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

Testify Today - October 7, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video LIFTING BELTS: The Complete Guide and What NOT to Get! (Lifting Gear Series) (click the title to watch):

Alex M
that screwdriver tip is genius!

Phil
Thanks – glad you liked it!

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

The Bench Press DISASTER You Had No Idea You Were Causing
Got a weak bench press? You might be missing out on a vital aspect of the lift that's commonly forgotten. Click here to watch.

 

The Mistake That is RUINING Your Lifts! | Never Do This Again
Every lifter makes the mistake of a misload now and then, and it can really ruin your day. We give you a few quick tips to prevent it. Click here to read.

 

Blast from the Past: Starting Strength Squat/Low Bar Squat | Fix Your KNEES!
Are your awful knees ruining your squat? In this video - our 2nd in a series of Saturday Shorts on fixing the squat - Phil quickly discusses and demonstrates how to solve this problem. Click here to watch.

 

Blast from the Past: How to Use Lifting Straps
Save your thumbs and your delicate, little baby hands as Phil shows you how to use your lifting straps. No hook grip, no mixed grip, and you'll look super cool. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

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 Fall Classic

  • October 26, 2024

  • The annual Testify Fall Classic 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.

Benching Bonanza! The Annual Testify Bench Press Jubilee

  • November 22, 2024

  • 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.

Barbell Blizzard! A Winter Wonderland of Weights

  • December 14, 2024

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

  • 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 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 2024.08.05.

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 2024.07.15.

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 2024.06.17.

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 2024.06.17.

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

Testify Gazette - September 23, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video "What I find horrifying, even more than death..." (click the title to watch):

JBravoRebel
I've shared this very, very important message, via this video, with others. Thank you.

Phil
That’s great to hear, and thank you as well.

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

Shorter Workouts! | More Gains in Less Time
You want to get strong, but you don't have all day to spend in the gym. What do you do? Click here to watch.

 

The ONE Thing Fitness Magazines WON'T Tell You About the Squat
There is ONE thing that fitness magazines and other "experts" will never tell you to do when squatting, and it's the one thing that will make your squat better. Click here to read.

 

Blast from the Past: Starting Strength Squat/Low Bar Squat | Fix Your AWFUL BACK!
Is your awful back wreaking havoc on your squat? In this video - our first in a series of Saturday Shorts on fixing the squat - we quickly discuss and demonstrate how to solve this problem. Click here to watch.

 

Blast from the Past: The Pin Squat: What, How, and Why
What are pin squats, how do you perform them, and why might a lifter do them? Phil explains. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

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.

Kickstart Your Strength!

  • Are you interested in getting stronger? Book your "Kickstart Your Strength!" session for Friday, October 4th.

  • Talk with a coach about your fitness goals, see what getting stronger looks like at Testify, and learn to deadlift simply and safely.

  • Click here to register or for more information.

Testify Fall Classic

  • October 26, 2024

  • The annual Testify Fall Classic 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.

Barbell Blizzard! A Winter Wonderland of Weights

  • December 14, 2024

  • Barbell Blizzard is a team strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2-4 lifters/team and perform all 4 lifts; 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 2024.07.22.

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 2024.07.01.

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

Compare to 2024.06.03.

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 2024.06.03.

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

The Testify Globe - September 9, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

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

doffe halls
Awsome to se older do strength training, something Swedens PRO need to focus.

Phil
We get to work with some pretty great people :-)

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

7 Signs You're Using Your Lifting Equipment WRONG
Are you making some mistakes with your weight lifting gear? You might be, and you probably don't even know it. In Part 3 of this series, we cover 7 more errors (and how to fix them) that lifters make with their equipment. Click here to watch.

 

What is the BEST Time of Day to Train? (it's not what you think)
What time of day should you train? Morning or evening? Maybe lunchtime? We cut to the chase. Click here to read.

 

Blast from the Past: FIX Your Press | Correct Your TERRIBLE Knees to Press More!
Are your terrible knees ruining your press? In this video - our seventh and final in the series of Saturday Shorts on fixing the press - Phil quickly discusses and demonstrates how to solve this problem. Click here to watch.

 

Blast from the Past: Spotting the Squat: Don't Make These Mistakes!
Spotting the squat shouldn't be complicated. Phil takes a look at some common mistakes people make when spotting the squat, and he also explains how to do it correctly. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

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.

Starting Strength Self-Sufficient Lifter Camp

  • September 28, 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.

Testify Fall Classic

  • October 26, 2024

  • The annual Testify Fall Classic 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.

Barbell Blizzard! A Winter Wonderland of Weights

  • December 14, 2024

  • Barbell Blizzard is a team strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2-4 lifters/team and perform all 4 lifts; 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 2024.07.08.

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

Score = least distance covered in any 30 second interval

Compare to 2024.06.17.

Option 3
8 rounds:
Outdoors:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Indoors:
4 tire flips
100 ft sled push (50 ft down-back)
Rest 1 minute

Compare to 2024.05.20.

Option 4
Sandbag-over-bars
Set yoke at #33 for women or #35 for men.
1. 1 minute AMRAP
2. 5 rounds of 2 reps every 2 minutes (speed!)
3. 1 minute AMRAP

Weights
Female under 40 years
140 lbs and under: 75 lbs
140.1 lbs – 185 lbs: 100 lbs
185.1 lbs and over: 150 lbs

Female 40 years and over
140 lbs and under: 50 lbs
185 lbs and under: 75 lbs
185.1 lbs and over: 100 lbs

Male under 40 years
185 lbs and under: 150 lbs
185.1 lbs – 235 lbs: 200 lbs
235.1 lbs and over: 250 lbs

Male 40 years and over
185 lbs and under: 100 lbs
185.1 lbs – 235 lbs: 150 lbs
235.1 lbs and over: 200 lbs

Compare to 2024.05.20.

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

The Testify Republic - August 5, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 4 Tactics to Triage Your Bench Press FAST | Get a BIGGER Bench (click the title to watch):

Alex
A quick question, how can you make sure you will place your elbows slightly in front of the bar at the bottom? Do you bend the bar?

Phil
Here are two cues that often work well:
1. Elbows forward
2. Lead with the elbows

However, if you're coaching yourself, it's important to video yourself to evaluate whether or not you're executing the cue properly. What the lift feels like and what's actually happening are often two different things, so remember to record yourself and then compare it to what's discussed in this video.

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

4 Tactics to Triage Your Bench Press FAST | Get a BIGGER Bench
We address four major technical aspects to focus on and evaluate when trying to improve your bench press. Click here to watch.

 

Your Most Important Piece of Training Gear - Part 1 (Lifting Gear Series)
What is your most important piece of gear, and why? This is the 6th article in our "Lifting Gear" series and is Part 1 of a mini-series as well. Click here to read.

 

Blast from the Past: Halting Deadlift for a BIGGER, Stronger Deadlift!
Want to improve your deadlift? The halting deadlift can help. We explain what a halting deadlift is, how to do it, and why you might want to utilize the halting deadlift in your training. Click here to watch.

 

Blast from the Past: The Deadlift: You're Doing This Wrong - Part 3
Your breathing is destroying your deadlift, and you probably don't even know it. In the 3rd article in our series on fixing the deadlift, Phil covers how to breathe correctly in the deadlift. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

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 23, 2024

  • 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.

Minneapolis, MN: Starting Strength Squat & Deadlift Camp

  • August 31, 2024

  • 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.

Starting Strength Self-Sufficient Lifter Camp

  • September 28, 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 2024.06.03.

Option 2
Bike/row:
4 x 800m

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

Compare to 2024.05.13.

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 2024.04.15.

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 2024.04.15.

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

The Testify Ledger - July 22, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video This Bench Press Fix is a Game-Changer | Starting Strength Coach Explains (click the title to watch):

Kalani Pitmon
Bro my rack where I have my bar set, is a lil too low, and my arms on unrack are basically 90 degree angle almost, but the next height up is too high, Amy tips for unrack

Phil
I posted this in response to your question on the "STOP Doing This!! Your Shoulders are DESTROYING Your Bench Press" video but wanted to post it here too to make it easy to find. I hope it's useful for you.

"In general, it is far better to have the hooks a bit too low than a bit too high as you don't want to finish a set and then run the risk of not getting the bar back into the hooks while in a fatigued state.

As far as the height of the hooks seen in this video, they are different for each lifter, so don't base the height of your hooks on what you see in the video (perhaps I misunderstood the "1 peg lower than in the video" comment, but I wanted to be clear just in case).

If your arms have to be perpendicular to your torso to reach up and unrack the bar, then your hooks are most likely too low (I would say "certainly too low" but I haven't seen you lift in person, so perhaps I'm not correctly envisioning what you're describing). You should be able to reach back slightly as seen by the lifters in this video and still clear the hooks with an inch or two of space when unracking and racking the bar.

Setting up so that you are reaching straight up to unrack the bar (instead of up and back slightly) means you are essentially directly under the hooks, which means that eventually, you'll end up benching up directly into the underside of the hooks, getting trapped under the hooks in the process. This is not a situation you want to be in.

Probably a longer explanation than you were looking for, but I hope it was helpful. I'll post this to the other video that you commented on as well so you can see it in either place."

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

Beginner's Guide to Olympic Weightlifting: Power Jerk vs Squat Jerk vs Split Jerk
In weightlifting (AKA Olympic weightlifting), there are 3 different types of jerk, and each has its unique advantages. We describe and demonstrate each version as well as explain why you might want to perform it. Click here to watch.

 

LIFTING SHOES: The Complete Guide to the Best and WORST Shoes! (Lifting Gear Series)
We cover everything you'll ever want to know about lifting shoes, including what NOT to buy. This is the 5th article in our "Lifting Gear" series. Click here to read.

 

Blast from the Past: Do ONE Thing to Get Stronger and Improve All Your Lifts!
Can ONE cue help all of your lifts? Your squat, deadlift, press, bench press, snatch, and clean-and-jerk? Absolutely. We explain and demonstrate in just a few minutes. Click here to watch.

 

Blast from the Past: The Deadlift: You're Doing This Wrong
Does your deadlift swing away from you? In this first article in our series on correcting your deadlift, Phil covers how to achieve the correct balance in the setup for the pull. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

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 23, 2024

  • 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 28, 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.

Testify Fall Classic

  • October 26, 2024

  • The annual Testify Fall Classic 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 2024.05.20.

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 2024.04.29.

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

Compare to 2024.04.01.

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 2024.04.01.

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