The Testify Mirror - January 19, 2026

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 4 Reasons Why Every Senior Should Squat & How to Do It (PLUS Bad Squat Advice & Myths to Ignore) (click the title to watch):

John Doiron
I started squatting (and deadlifting) 15 years ago at age 45. I am in the best shape of my life now, and it feels amazing.

Phil
Way to go, John!

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

Still Benching the Old Way? 6 Tips for Better Results
You don’t need a brand-new program—you might just need to bench better. These 6 changes clean up your setup, improve consistency, and help you get more out of the lift. Click here to watch.

 

What "Internet Fitness" and "Trainers" Get Wrong About Lifting Weights
What should you focus on when lifting weights? What should you think about? The mainstream fitness industry gets this wrong all the time. Click here to read.

 

Blast from the Past: The Mistake That is Ruining Your Lifts! | Never Do This Again
Every lifter makes this mistake now and then. Phil helps you learn to prevent it in a few short minutes. Click here to watch.

 

Blast from the Past: 7 Ways You're Ruining Your Press: Part 2
Don't do this when pressing! In Part 2 of this series, Phil covers 3 more press errors as well as how to fix them. Click here to read.

TESTIFY TRUCKER CAPS ARE AVAILABLE!

Represent your favorite gym with this trucker cap in several color options - perfect for outdoors or a training session.

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 11, 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 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 2025.12.15.

Option 2
Bike/row:
4 x 800m

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

Compare to 2025.10.27.

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 2025.09.29.

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 2025.09.29.

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 Source - December 15, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Understanding barbell rings is easy, actually (click the title to watch):

Laurynas Zubavičius
Now, why are the middle parts smooth?

Phil
In short, the smooth part is for the pulls – deadlifts, cleans, and snatches. You want to keep the bar as close to your body as possible, and simultaneously, you don’t want to carve up your shins.

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

What Gear Actually Matters for Building Strength in the Gym? (14 items)
Not all gym gear is created equal. In this quick guide, Phil breaks down 14 pieces of equipment—from “nice to have” to “you absolutely need this”—so you can stop wasting money and start lifting stronger. Click here to watch.

 

TWO Signs You're Accidentally KILLING Your Deadlift... (Starting Strength Coach Explains)
Two deadlift mistakes: one simple cue to fix them both. We address two common deadlift errors and cover how to correct them with only one cue. Click here to read.

 

Blast from the Past: What is the BEST time of day to workout? (it's NOT what you think)
What time of day should you train? Morning or evening? Maybe lunchtime? Click here to watch.

 

Blast from the Past: The Jerk: Landing Positions
Phil covers the three different landing positions for the jerk as well as the advantages that go with each position. 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

The Christmas Classic team event was a blast, and the annual Testify Christmas party afterward was a ton of fun as well! Additionally, you folks 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 (2025)
Wednesday, 12/24/25: 5:00 a.m. - 9:30 a.m. (closed in the evening)
Thursday, 12/25/25: Closed
Friday, 12/26/25: 4:00 p.m. - 6:30 p.m. (closed in the morning)

New Year’s Week (2025-2026)
Wednesday, 12/31/25: 5:00 a.m. - 9:30 a.m. (closed in the evening)
Thursday, 01/01/26: Closed
Friday, 01/02/26: 4:00 p.m. - 6:30 p.m. (closed in the morning)

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 11, 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 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 2025.11.10.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2025.09.22.

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

Compare to 2025.08.25.

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 2025.08.25.

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 Outlook - November 10, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Most Weak Lifters Don't Even Realize This is Part of the Bench Press (click the title to watch):

Andrew Tanczyk
Wow, I haven’t considered the leg drive on the descent. Ok ✅. I’ll try it.

Seems as if I need to spread my legs out wider also.

Phil
If you have your feet at squat width or more, you probably have sufficient width. If not, then yes, I’d recommend taking them out a bit more.

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

Most Weak Lifters Don't Even Realize This is Part of the Bench Press
Learn why your bench press feels weak — and how your legs might be the culprit. Phil covers two factors to address as well as two ways your equipment may be ruining the effective use of your legs. Click here to watch.

 

Get a Bigger Deadlift in Five Seconds
5 seconds to a bigger, better, stronger deadlift - how is this even possible? Find out with this solution. Click here to read.

 

Blast from the Past: What is a Hang Power Clean? | Olympic Weightlifting Technique
What is a hang power clean? How is it different from a hang clean, power clean, or clean? Phil covers it all here in one minute. Click here to watch.

 

Blast from the Past: Easy Setup for Deadlift, Snatch, & Clean
Learn how to setup for your deadlift, snatch, and clean in a manner that is simple, efficient, and consistent. 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: 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, 11/26/25: Regular hours
Thursday, 11/27/25: Closed
Friday, 11/28/25: 7:00 a.m. - 10:00 a.m. (no afternoon/evening hours)
Saturday, 11/29/25: 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.

Benching Bonanza! The Annual Testify Bench Press Jubilee

  • November 21, 2025

  • Benching Bonanza is a strength meet wherein the only contested lift is - not surprisingly - 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’s a great time for all involved, and we hope to see you there!

  • Click here to register or for more information.

Testify Christmas Classic

  • December 13, 2025

  • The Christmas Classic 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 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 2025.10.06.

Option 2
Bike/row:
12 min TT

Score = distance

Compare to 2025.08.18.

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

Compare to 2025.07.21.

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 2025.07.21.

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 Daily Observer - October 6, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Strength Training Strategy No One Taught Us (click the title to watch):

DrNeal
Training log and stopwatch

Phil
A stopwatch can absolutely be very useful – good call! We have a running “count up“ timer operating at Testify up on the wall for people to use to time their rest periods.

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 Strength Training Strategy No One Taught Us
Everyone talks about sets and reps, but almost no one knows this. There’s a missing strategy behind real strength training — and it changes everything. Phil covers the overlooked approach that separates the strong from the stuck. Click here to watch.

 

Flawless Press Form…If You’re Filming a Blooper Reel
You might be ruining the start position of your press, and it's not why (or where) you think. Find out more and improve your press. Click here to read.

 

Blast from the Past: KNEE SLEEVES: The Complete Guide and the BEST Way to Put Them On (Lifting Gear Series)
In the third video in our "Lifting Gear" series, Phil quickly covers everything you'll ever want to know about knee sleeves, including the super secret way to EASILY put them on. Click here to watch.

 

Blast from the Past: Power Snatch vs Split Snatch vs Squat Snatch: Which One is Best?
We cover the three different landing positions for the snatch as well as the advantages that go with each position. 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.

Kansas City, MO: Starting Strength Squat & Deadlift Camp

  • October 25, 2025

  • 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.

Benching Bonanza! The Annual Testify Bench Press Jubilee

  • November 21, 2025

  • Benching Bonanza is a strength meet wherein the only contested lift is - not surprisingly - 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’s a great time for all involved, and we hope to see you there!

  • Click here to register or for more information.

Testify Christmas Classic

  • December 13, 2025

  • The Christmas Classic 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 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 2025.09.01.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2025.07.14.

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 2025.06.16.

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

Compare to 2025.06.16.

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 Spectator - September 1, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video How To Make Strength Training 5x Times Easier (click the title to watch):

@JustWantedToGrill
One of my favorite things to see is senior citizens deadlifting multiple plates.

Phil
Absolutely :-)

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

NEVER Do This with a Heavy Press (or You’re DONE)
Your heavy press is harder than it needs to be, and here’s the one error that might be holding you back. Phil explains and covers a few simple fixes that can make all the difference. Click here to watch.

 

Is Your Squat Stuck? It's Not Why You Think.
Does your squat have a weird sticking point, and you just can't figure it out? We help you fix it fast. Click here to read.

 

Blast from the Past: WORST Deadlift Ever?! | How to Set Your Back for the Deadlift: Part 5
Got an awful looking back when you deadlift? We help you fix it fast in Part 5 of this Saturday Shorts series. Click here to watch.

 

Blast from the Past: Bench Press Cue: Pull Your Fists Back!
Phil covers a useful cue to help with correct shoulder positioning in the bench press. 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

Reminder: We will be closed for training on Monday, 09/01/25, in observance of Labor Day.

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.

Friday Night Fun Night: Trivia Teams!

  • Join us for the first-ever Testify Friday Night Fun Night from 6:30 p.m. - 8:30 p.m. on Friday, September 26!

  • Grab your smartest friends (or the ones who make you laugh the most) and join us for a night of trivia, laughs, and good food!

  • Teams of 3-5 people will compete in a friendly trivia contest with fun prizes up for grabs.

  • We need to know numbers for planning and food, so please click here to RSVP and register your team!

Minneapolis, MN: Starting Strength Squat & Deadlift Camp

  • October 4, 2025

  • 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

  • October 25, 2025

  • 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.

Testify Christmas Classic

  • December 13, 2025

  • The Christmas Classic 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 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 2025.07.28.

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

Record distance for each round.

Compare to 2025.06.09.

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 2025.05.12.

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 2025.05.12.

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 Patriot - July 28, 2025

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 9 Brutal Truths About Lifting Weights That Seniors LEARN Too Late (click the title to watch):

FatFreddys Cat
Excellent vid! Very straight forward without fluff. At 61 I've recently started back up with it and feeling much better already.

Looking forward to continuing. Thanks much for your efforts in making this available. d:^)

Phil
You’re very welcome, and thanks for the kind words! Congratulations on starting back up, and I’m glad that you’re already feeling better!

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

8 Signs Your Press is WAY Above Average
These 8 signs separate average lifters from serious pressers. Do you make the cut? If not, let's fix your press fast. Click here to watch.

 

2 “Small” Changes That Unlock Big Squat Gains
Want to squat more weight? Of course you do. Phil explains how to do just that. Click here to read.

 

Blast from the Past: How to Squat: The Setup | STOP Doing This!
Is your lousy setup destroying your squat? In 2 minutes, we cover a common error during the setup process and help you fix it. Click here to watch.

 

Blast from the Past: DIY Lifting Platform - Easy and Fast!
Phil helps you quickly and easily build a lifting platform that is durable and protects your equipment and floor. 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 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 15, 2025

  • 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

  • October 4, 2025

  • 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.

Benching Bonanza! The Annual Testify Bench Press Jubilee

  • November 21, 2025

  • Benching Bonanza is a strength meet wherein the only contested lift is - not surprisingly - 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’s a great time for all involved, and we hope to see you there!

  • 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 2025.06.23.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2025.05.05.

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 2025.04.07.

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 2025.04.07.

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.