Testify Sun - March 24, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Restoring a Rusty Barbell (click the title to watch):

Steven Lengyel
I was always told the bar is 45 pounds

Phil
A standard, "men's" olympic barbell is 20 kg or 44 lb, and in the U.S., it's often referred to as 45 lb out of convenience. There are some manufacturers that make actual 45 lb bars as well, but unless you know where you got your bar and which model it was, you won't know unless you put it on a scale.

A standard, "women's" olympic barbell is 15 kg or 33 lb, and that's what this barbell was.

The process to restore the bar is the same regardless of the weight, and we didn't have any rusty 20 kg bars.

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 to EASILY Put on Your Lifting Belt (the 2 simple tips that change everything...)
Do you struggle to put your lifting belt on correctly and easily? Phil gives you two quick tips to make your life easier. Click here to watch.

 

Don't Want to Train? Do This Instead.
“You’re supposed to train today, but you don’t feel like it. In fact, you really don’t want to train today. So, naturally, you choose the second best option, which is…” Click here to read.

 

Blast from the Past: NOT My Best Day Deadlifting | How to Handle a Misloaded Barbell (it's NOT just the math)
A 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 watch.

 

Blast from the Past: Thinking About Competing? Here's Why You SHOULDN'T.
Phil discusses why if you're thinking about competing . . . you shouldn't. Click here to read.

TESTIFY 3/4 SLEEVE SHIRTS ARE UP!

Baseball season is coming up, so represent your favorite team - well, gym - in style!

PLUS - you get four different options to choose from!

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 12, 2025

  • 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 IronFest VII

  • June 20, 2025

  • 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
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 2025.01.20.

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 2024.12.30.

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 2024.12.02.

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 2024.12.02.

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.

The Testify Gazette - February 17, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Why is EVERYONE Failing Their Deadlifts? (WHAT’S REALLY GOING ON?) (click the title to watch):

MrGrigs681
2:16 I occasionally video myself on deadlifts to check my form and noticed that my supinated side does sometimes swing out like you mentioned in the video. Do you have any tips on how to correct this?

Phil
I’d recommend reading the article below, which was written by fellow Starting Strength Coach Mia Inman:

An Examination of Control of the Supine Hand in a Heavy Deadlift
https://startingstrength.com/article/an-examination-of-control-of-the-supine-hand-in-a-heavy-deadlift

She provides an excellent analysis for some of the reasons why this happens (as it’s multifactorial), and she provides some cues to potentially help with this issue (specifically – check the drawing with accompanying cues at the very end of the article).

It’s not a light read, but it’s a good one. In the meantime, you can cue yourself to pull the thumb of the supinated hand back.

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

Why is EVERYONE Failing Their Deadlifts? (WHAT’S REALLY GOING ON?)
A lot of people are failing their deadlifts for a reason that's completely and easily preventable. Phil explains and demonstrates. Click here to watch.

 

The Best Way to Warm Up for Lifting (do not do this...)
Want to warm up efficiently for lifting? Make sure you're not making this mistake. Click here to read.

 

Blast from the Past: Leg Drive in the Bench Press | Get a Bigger Bench
Forgetting to use your legs when you bench or just not sure how? In this video - our 4th in a series of Saturday Shorts on fixing the bench - Phil quickly discusses and demonstrates how to drive with your legs when benching. Click here to watch.

 

Blast from the Past: Fix Your Press - Part 3: TWO Ways to Fix Your Stance
We cover two easy fixes for your stance when performing the press. Click here to read.

TESTIFY BEANIES ARE AVAILABLE!

Represent your favorite gym - even when it's cold outside!

And, it gets better - you can choose your beanie from EIGHT different colors!

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 12, 2025

  • 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:
10-20 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 2024.12.16.

Option 2
Bike/row:
4 x 800m

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

Compare to 2024.11.25.

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 2024.10.28.

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 2024.10.28.

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 Review - January 20, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The BEST Single Device to Prevent Frailty in Older Adults (click the title to watch):

JBravoRebel
THIS video should be shared among circles outside of strength training, powerlifters, etc. The previous video on this same topic was great, but this is more detailed.

My life changed 3 years ago when I started training, now 64 years young. Dead Lifts and Back Squats among other strength training were pivotal. Now, 3+ years later, 45 lbs less, much stronger, significant improvement in health (reduced prescription meds). Overall DLs are more effective for controlling blood glucose levels, BSquats close second. Long story short I use the barbell lifts for training and really taking to olympic lifts. ALSO, I have know 2 people who fell broke a shoulder or get injured and within 18 months they passed away.

Your videos are valuable, thank you so much for your continued service to people's health.

Phil
Thanks for much for the kind words, JBravoRebel! Also, thanks for sharing how strength training has improved your life - that's a powerful testimony and will hopefully inspire others to do the same (and way to hit the Olympic lifts!).

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 BEST Single Device to Prevent Frailty in Older Adults
What's the best device for seniors to get strong, prevent frailty, and stay independent? Phil answers that question and provides 7 reasons why. Click here to watch.

 

How to Instantly Squat More Weight
“…Lou is certainly not the first person to struggle with this, nor will he be the last, so let’s briefly discuss how to get a useful…” Click here to read.

 

Blast from the Past: FIX Your Bench Press in 1 Minute: Bar Path
Is your bench press bar path - which should NOT be vertical - ruining your lift? In this video - our second in a series of Saturday Shorts on fixing the bench - we quickly discuss and demonstrate how to solve this problem. Click here to watch.

 

Blast from the Past: Basic Barbell Maintenance
Phil covers how to simply and quickly perform basic maintenance on your barbell - in this case, a bare steel B&R bar. Click here to read.

TESTIFY BEANIES ARE AVAILABLE!

Represent your favorite gym - even when it's cold outside!

And, it gets better - you can choose your beanie from EIGHT different colors!

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 12, 2025

  • 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:
10-20 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 2024.11.18.

Option 2
Bike/row:
4 x 800m

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

Compare to 2024.10.28.

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 2024.09.30.

Option 4
5-8 rounds:
50 ft sled push
50 ft sled pull (hand over hand)
Row 1 minute
Rest 1 minute

This can also be done in a group of three where the sledder determines how long the other two people row and rest.

Compare to 2024.09.30.

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 Inquirer - December 16, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 4 Simple Exercises to Get Stronger, Feel Better, and Have More Energy in 2025 (click the title to watch):

Tom (Senior Gym Bro)
I appreciate your videos, Film Makers!

“No Siri, it’s Phil Meggers, not Film Makers!”

All joking aside, I turned 65 two months ago, and I do these lifts 3 days a week, along with some other lifts.

I got back into weightlifting 3 years ago. Today I’m Much stronger and feel Much better, than I did when I started. Your channel has helped me So much since I found it a year ago. Thank you Phil!👍💪

Phil
That's fantastic, Tom (and Siri has actually made that mistake for me as well) - way to stick with it, and a happy belated birthday to you! Thanks for the kind words, and I'm glad our videos have been helpful for you.

Tom (Senior Gym Bro)
Thanks Phil! I’m also a survivor of colorectal cancer and melanoma in the last 8 years. I’m blessed to be cancer free right now.

Phil
You're welcome, and that's wonderful news!

TESTIFY ONLINE COACHING

Interested in getting stronger working remotely with one of our Starting Strength Coaches? Click here to book a free intro call and strategy session.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

4 Simple Exercises to Get Stronger, Feel Better, and Have More Energy in 2025
Want to get stronger, feel better (look better too!), and have more energy in the new year? We cover 4 simple exercises to help you achieve your fitness and health goals. Click here to watch.

 

The TRUTH About Breathing, Bracing, and Lifting Heavy
”Stop making this mistake. It’s inefficient, it’s unnecessary, and it makes you look like you’ve been reading too many 80s and 90s fitness magazines. The mistake we’re discussing is…” Click here to read.

 

Blast from the Past: The THREE Things Everyone Should Know About the Squat
Do these 3 things to get yourself into the strongest position when squatting. Click here to watch.

 

Blast from the Past: Shakira and the Press: Hips Don't Lie
”A common problem in the press is that - instead of reaching forward with the hips and using the rebound this creates - a lifter will accidentally…” Click here to read.

TESTIFY BEANIES ARE AVAILABLE!

Represent your favorite gym - even when it's cold outside!

And, it gets better - you can choose your beanie from EIGHT different colors!

Click here to head to the Testify Store.

WHAT'S COMING UP

The first ever Barbell Blizzard team event was a fantastic success! We had 9 different teams, over 30 people, and it was great to see people having fun and lifting big weights . . . to Christmas music, of course. The annual Testify Christmas party afterward was a ton of fun as well (complete with annual awards!) and y’all brought some amazing dishes. Thank you to everyone who was there!

Reminder: Below are the hours for the weeks of Christmas and New Year's (you can also find these on our Location & Hours page). Any days not listed retain their normal hours.

Christmas Week (2024)
Tuesday, 12/24/24: 5:00 a.m. - 9:30 a.m. (closed in the evening)
Wednesday, 12/25/24: Closed
Thursday, 12/26/24: 4:00 p.m. - 7:30 p.m. (closed in the morning)

New Year’s Week (2024-2025)
Tuesday, 12/31/24: 5:00 a.m. - 9:30 a.m. (closed in the evening)
Wednesday, 01/01/25: Closed
Thursday, 01/02/25: 4:00 p.m. - 7:30 p.m. (closed in the morning)

You can always find out what else is on the calendar by heading to our events page at www.testifysc.com/events as we’ll be posting some 2025 events soon!

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 2024.10.14.

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 2024.09.23.

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 2024.08.26.

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 2024.08.26.

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 Newsday - November 18, 2024

/ 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):

Marcus Raynal
Not just the best video covering this topic bar none but one of the best educational videos on YouTube.

Phil
That is high praise – thank you very much!

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 Perfect Squat in 1 Minute | How to Squat Correctly
Learn the correct technique for squatting in 60 seconds. We quickly cover how to squat safely, effectively, and efficiently. Click here to watch.

 

Never Make This Squat Mistake Again (fast fix)
”Today’s topic is a mistake that is all too common - even in a few experienced lifters. It’s an error that is awfully silly, borderline dangerous, and fantastically simple to correct…” Click here to read.

 

Blast from the Past: SHOULDER FLEXIBILITY for the Squat | EASY Stretch to Fix Your Shoulders
Do you have a tough time achieving the low bar position when you squat due to your tight, inflexible shoulders? Phil discusses and demonstrates the bar stretch - a simple way to improve your situation without adding time to your training. Click here to watch.

 

Blast from the Past: Are You Finishing Your Deadlift Wrong?
A common problem in the deadlift is a misunderstanding of what finishing the lift should look and feel like. Let’s fix this fast. Click here to read.

TESTIFY BALL CAPS ARE AVAILABLE!

Represent your favorite gym and keep the sun out of your eyes in style with this cap.

Click here to head to the Testify Store.

WHAT'S COMING UP

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

Wednesday, 11/27/24: Regular hours
Thursday, 11/28/24: Closed
Friday, 11/29/24: 5:00 a.m. - 9:30 a.m. (no afternoon/evening hours)
Saturday, 11/30/24: Regular hours

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:
10-20 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 2024.09.16.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2024.08.26.

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 2024.07.29.

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 2024.07.29.

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

The Testify News - October 14, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video What You Don't Know About Your Barbell is KILLING Your Lifts (Barbell Basics) (click the title to watch):

Yuppi
So wait, if the knurling doesn't start at standard distance and can vary a lot, how can you get reliable information from the knurling start to ring distance? Is the olympic bar the only one that doesn't have middle knurling reliably? Actually ran into this at my gym, there are all kinds of bars. There are two bars that seem olympic but one is much thicker than the other. And then there's a deadlift bar. It's not like I mind much unless the distance between bearings is different for snatch grip, for cleans/squats it's fairly easy to tell it's not comfortable/in the right spot and ~1 inch difference max isn't that bad for that grip.

Phil
While the width of the smooth part of the bar is not standard, it also doesn't vary by a huge amount typically. As I mentioned in the video, it's usually about 16.5" to 17" with an occasional bar that has a larger or smaller gap.

Some olympic bars have a center knurl and some don't. A power bar will always have a center knurl. Like olympic bars, dual-knurled bars sometimes have center knurls and sometimes don't.

If you have an abnormally thick bar, it's probably a cheaper bar (made thicker to compensate for lesser quality). I'd avoid that bar when possible.

Worst case - you could bring a tape measure one day and sort it out.

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

What You Don't Know About Your Barbell is KILLING Your Lifts (Barbell Basics)
If you don't know this about the barbell you lift with, you might be messing up your lifts. We cover the difference between power bars, weightlifting bars (i.e., Olympic bars), dual-knurl bars, and how to easily tell the difference. Click here to watch.

 

Weak Bench Press? QUICK FIX
Are you making this mistake with your shoulders when you bench? We help you diagnose the problem, learn why it's bad, and fix it fast. Click here to read.

 

Blast from the Past: Starting Strength Squat/Low Bar Squat | Fix Your Overextended BACK!
Is your overextended back ruining your squat? In this video - our 3rd 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: Wraps and Straps and Gloves, Oh My!
There are a lot of lifting accessories out there, but what's good and what's garbage? We cover grip-related gear in this article. 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

Reminder: We will be closed for training on Saturday, 10/26/24, as we are hosting the annual Testify Fall Classic.

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:
10-20 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 2024.08.12.

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 2024.07.22.

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 2024.06.24.

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 2024.06.24.

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