Testify Independent - March 25, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video DIY Dip Belt (AKA Chinning Belt) - Easy and Cheap! (click the title to watch):

Taric TheGemKnight
Saw this Russian today at the local park with a contraption instead of a belt and he apparently used something similar to this. Not the easiest find, but literal gold this video, cheers!

Phil
Glad it helped!

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? We have a few openings, so if you’re interested, click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

STOP Doing This!! Your Shoulders are DESTROYING Your Bench Press
Using your shoulders incorrectly in the bench press? Let's fix it quickly to add pounds to your bench. Click here to watch.

 

How to Deadlift: Set Your Back the RIGHT Way - Part 2
Do you have a tough time setting your back when you deadlift? In Part 2 of this series, Phil walks you through how to solve this problem. Click here to read.

 

Blast from the Past: Improve Your Press by FIXING This Problem!
Pushing the hips forward or incorrectly throwing the shoulders back when pressing? With Becky's help, Phil covers an easy way to check for the correct movement. Click here to watch.

 

Blast from the Past: Improve Your Squat in ONE Easy Step!
Want to improve your squat with one simple and easy tactic? You might not like it, but it's darn effective. Click here to read.

NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style? 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

Reminder: We will be closed for training on Saturday, 04/06/24, as we are hosting the annual Testify Strengthlifting Challenge.

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 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.

Testify Barbell MAYhem

  • May 11, 2024

  • Come on out and join us for the annual Testify Barbell MAYhem! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.

  • Click here 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” – 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 2024.01.22.

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

Score = least distance covered in any 30 second interval

Compare to 2024.01.01.

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 2023.12.04.

Option 4
Row 10 x 100m
Rest 1 min between sprints. Your score is your slowest time.

Compare to 2023.12.04.

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.

Inside Testify - January 22, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Fast and Easy Barbell Math Tricks to Save You from Misloading the Barbell! (click the title to watch):

Michael Flanagan
I was given a weight set now the only way I can tell if the barbell and how much it weighs is I get on the scale right the way down then I use the barbell with my weight is that the best way to tell how much it weighs there's no numbers on it

Phil
Man, I can’t tell if this is very funny (if you’re joking :-)), or if it’s very unfortunate.

ARTICLES & VIDEOS

No Deadlift Jack? THREE Tips for Loading Your Deadlift SUPER Easy
Struggling to load your deadlift? Deadlift jacks can be pricey, so here are three tips to make loading your deadlift super easy without any special equipment. Click here to watch.

 

The BEST Squat Accessory Ever?!
How can one simple object fix your knee position, your hip position, AND your back angle? Phil explains. Click here to read.

 

Blast from the Past: Improve Your Deadlift by FIXING This Problem!
Does the bar move forward or swing away from you when you deadlift? Add pounds to your deadlift by solving this problem. We give you a few tips to fix this issue. Click here to watch.

 

Blast from the Past: Lifting Shoes: What and Why
What features should you be looking for in a lifting shoe, why do these features help, and what shoes should you NOT get? 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.

Women's Strength Class

  • 6-week class, starts on February 6th

  • Are you interested in learning to lift correctly, getting stronger, and making great friends in the process? If so, come join Starting Strength Coach Barb Mueller and get started on your journey of strength!

  • Tuesdays and Thursdays from 6:00 pm to 7:30 pm

  • NO EXPERIENCE NEEDED! Open to all women who want to get strong!

  • Click here to register.

Free Intro to Squat Session

  • February 17, 2024

  • Are you interested in getting stronger? Book your free "Intro to Squat" session and learn to squat, meet some of our coaches, and see the gym! All ages and abilities are welcome.

  • Click here to book your session.

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” – 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 2023.11.20.

Option 2
Bike/Row for 9 rounds:
1 min on
1 min off

Record distance for each round.

Compare to 2023.10.30.

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 2023.10.02.

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 2023.10.02.

The Testify Christmas Chronicle - December 25, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video TRAINING LOG: How to Keep a Training Log and Why You Should (Lifting Gear Series) (click the title to watch):

Mark Dawson
Hi, at 4:08 you say reps always go second and then proceed to write the warm up with the reps second, as you said, but now the sets are moved to the end after the reps unlike your first entry. Is this standard format? Just a little confusing. Thanks.

Phil
Solid question, and yes, that's the standard format (and one of the reasons for that is given a bit later when I mention that if only 1 set is performed, the # of sets can be left off). Specifically, there are two formats which make up the standard:
Sets x reps (if no weight is listed)
Weight x reps x sets (if a weight is given)

This is addressed very briefly at the 6:02 point and explained more completely in our video on this topic:
Reps are Always Second! The #1 Mistake You're Making in Your Training Log
https://youtu.be/xr4_gIWDntw

I hope this helps!

ARTICLES & VIDEOS

12 Days of a Lifter's Christmas
Shopping for a Christmas gift for that lifter in your life? Maybe you're just shopping for yourself. In either case, we cover 12 gift ideas for productive training. Click here to watch.

 

Correct Grip for Snatch, Clean, and Jerk
Gripping the bar for the Olympic lifts shouldn't be complicated, but there are a few simple things you must do to ensure you're getting the most out of your lifts. Click here to read.

 

Blast from the Past: Taping Your Thumbs for the Hook Grip
In less than 3 minutes, Phil shows you 2 easy ways to tape your thumbs for the hook grip, whether you're snatching, cleaning, or deadlifting. Milo tries to help, too. Click here to watch.

 

Blast from the Past: Fix Your Early Arm Bend on Your Cleans and Snatches!
Struggling to keep your arms straight on your cleans and snatches? We provide 4 cues to help avoid that power leak as well as the inconsistency it often brings. 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

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 (2023)
Monday, 12/25/23: Closed
Tuesday, 12/26/23: 4:00 p.m. - 7:30 p.m. (closed in the morning)

New Year’s Week (2023-2024)
Saturday, 12/30/23: Regular Hours
Monday, 01/01/24: Closed
Tuesday, 01/02/24: 4:00 p.m. - 7:30 p.m. (closed in the morning)

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.

Free Intro to Squat Session

  • January 6, 2024

  • Are you interested in getting stronger? Book your free "Intro to Squat" session and learn to squat, meet some of our coaches, and see the gym! All ages and abilities are welcome.

  • Click here to book your session.

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.

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 2023.10.23.

Option 2
Bike/row:
4 x 800m

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

Compare to 2023.10.02.

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 2023.09.04.

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 2023.09.04.

Testify Daily Observer - November 20, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Valsalva and Your Deadlift (click the title to watch):

Eric Anderton
What about passing out after the deadlift? Trying to avoid that.

Phil
Are you concerned that it will be a problem in the future, or has it been a problem already?

Eric Anderton
I haven't passed out yet, but a couple of times I've been super dizzy.

Eric Anderton
future.

Phil
Roger that. A few things - make sure you're performing the Valsalva against a closed glottis and not just against a closed mouth (usually accompanied by puffed out cheeks). If you say the word "hick" and hold the "ck" part, that's what a closed glottis feels like. Beyond that, you could experiment with hissing or grunting slightly when pulling - this has helped for some people. For the most part, this phenomenon passes, and you adapt as you get stronger and continue deadlifting, but those tips might help. Also, and importantly, if you get dizzy, take a knee. Falling hurts much less . . . if you're already on the floor. Admittedly, I say this with a bit of humor intended, but it's very true nonetheless, and we tell this to anyone if they ever get dizzy or lightheaded.

Eric Anderton
good tip. Tried the hick move. Worked

Phil
Excellent - glad to hear it!

ARTICLES & VIDEOS

5 Seconds to a BIGGER Deadlift
5 seconds to a bigger, better, stronger deadlift - how is this even possible? Find out with this solution. Click here to watch.

 

Improve Your Deadlift by FIXING These 3 Errors!
Fix these 3 errors for a stronger and more efficient deadlift. Click here to read.

 

Blast from the Past: Easy Setup for Deadlift, Snatch, & Clean (in less than 3 minutes!)
In less than 3 minutes, learn how to setup for your deadlift, snatch, and clean in a manner that is simple, efficient, and consistent. Click here to watch.

 

Blast from the Past: Quick & Easy DIY Lifting Straps!
Need some lifting straps? We show you how to quickly make a cheap and indestructible pair that you'll use for years. 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

Congratulations to everyone who competed at the inaugural Benching Bonanza this past Friday, and thank you so much to everyone who helped out! Judges, loaders, spotters, those who helped set up and tear down - you all were great, and we couldn't have wonderful events like this without you!

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, 11/22/23: Regular hours
Thursday, 11/23/23: Closed
Friday, 11/24/23: 7:00 a.m. - 10:00 a.m.
Saturday, 11/25/23: Regular hours

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 Christmas Classic

  • December 2, 2023

  • Come on out and join us for the annual Testify Christmas Classic! 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 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.

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 2023.09.18.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2023.08.28.

Option 3
1. Work up to a heavy single on the axle clean-and-press (i.e., ground to overhead).
2. 5 x 100 ft Zercher carry (50 ft down-back). Add weight each round. Rest as needed.

Compare to 2023.07.31.

Option 4
Outdoors:
5 rounds:
15 cal row
50 yd sled push, 100#/50#

Indoors:
5 rounds:
15 cal row
100 ft sled push, 250#/125#

Push sled slow for recovery. Score is slowest row.

Compare to 2023.07.31.

Testify Nugget - October 23, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Deadlift - How to Use Your Lats (click the title to watch):

Randall Gonzalez
Great cue! I have one question about another cue to understand if I'm doing deadlifts right. One common cue I have heard is do the first half portion of the deadlift by doing a leg press. Given that cue, should I be using at all my back to pick the weight from the floor or just the legs as mentioned in that cue? Asking this because if I only use the legs in the first half I'm able to lift less weight/feel weaker than using the back to pick the weight from the floor. Thoughts?

Phil
Glad you liked the cue, Randall! As for your question, I'll start by noting that we're actually talking about the difference in using your hips (probably what you're referring to when you say "using my back") versus using your knees (what you're referring to when you say "just the legs). No matter whether you're using your hips, knees, or both when you deadlift, you will be using the back. The back should function as a rigid segment that transfers the force generated in your hips and knees (or "hips and legs") through the back, then down through your arms to the bar.

Moving on the meat of your question - both knee extension (the "leg press the floor" cue) and hip extension are occurring throughout the entire deadlift, but the beginning of the deadlift is dominated by knee extension while the 2nd half of the deadlift is dominated by hip extension. We use the "leg press the floor" cue to drive home that motion of knee extension at the beginning of the pull, but your back angle should also start changing right away (i.e., becoming more vertical) as well due to your hips extending/opening/straightening.

The bar path (as viewed from the side) will be a telling sign. Video yourself from the side, and if the bar is starting over the midfoot and traveling in a nice, straight, vertical line, you're doing well. If it's looping around your knees, you're not straightening your knees enough (or at all) as you start the pull. If it's traveling vertically, you've got it.

You can check our video on this here:
The Deadlift: Use Your Knees, Baby!
https://youtu.be/EY27KfoiQNM

The video linked above is primarily about the importance of knee extension at the start of the pull, but it also talks about the fact that hip extension does occur as well, and you can watch the good examples in the video (Sharon, Joy, and the reps where I'm doing it correctly instead of incorrectly), and you'll notice that while the knees are straightening, the back angle starts changing right away as well.

Hope this helps!

ARTICLES & VIDEOS

EASY BARBELL RESTORATION - Rusty Barbell Transformation
Learn how to restore a rusty barbell and make it look new again. Click here to watch.

 

Cleans vs Power Cleans vs Hang Cleans - What's the Difference?!
Cleans, power cleans, hang cleans, hang power cleans - Starting Strength Coach Phil Meggers covers the differences as well as how to easily remember each one. Click here to read.

 

Blast from the Past: Build a Lifting Platform in 3 Minutes!
In under 3 minutes, Phil, Becky, and Barb show you how to build a lifting platform that is durable, protects your equipment and floor, and is easy to put together. 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.

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

The annual Testify Fall Classic was a great success this weekend, and we are immensely thankful to everyone who helped out! Loaders, judges, table officials, those who helped setup and tear down - we could not have hosted this meet without you all!

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.

Free Intro to Squat Session

  • October 28, 2023

  • Are you interested in getting stronger? Book your free "Intro to Squat" session and learn to squat, meet some of our coaches, and see the gym! All ages and abilities are welcome.

  • Click here to book your free session.

Free Intro to Deadlift Session

  • November 4, 2023

  • Are you interested in getting stronger? Book your free "Intro to Deadlift" session and learn to deadlift, meet some of our coaches, and see the gym! All ages and abilities are welcome.

  • Click here to book your free session.

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.

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 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 2023.08.21.

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 2023.07.31.

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

Compare to 2023.07.03.

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 2023.07.03.