The Testify Chronicle - April 22, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Hook Grip: HOW to Use It and WHY it Works (click the title to watch):

Buono Legnani's Palette
What is stronger? The hook grip of the switch grip? Which grip have been used to set world records in the deadlift?

Phil
They are both very strong, but you will typically see more switch grip than hook grip. Switch grip is more comfortable, and if you have smaller hands or chubbier hands, then hook grip might not be possible.

TESTIFY ONLINE COACHING

Stop spinning your wheels and start getting 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

This Bench Press Fix is a Game-Changer
Are you making this mistake on your bench press? Let’s fix it simply and quickly. Click here to watch.

 

The Mistake That is KILLING Your Deadlift! | How to Set Your Back: Part 4
Is your hideously rounded back wreaking havoc on your deadlift? Let’s fix it fast in Part 4 of this series. Click here to read.

 

Blast from the Past: Motivation is for Suckers. Punch the Clock.
Relying on motivation to keep your training on track? Don't. Motivation is a fickle thing. Habit is where it's at. Click here to watch.

 

Blast from the Past: You WILL Get Weaker . . . So Why Bother?
If you're going to just get weaker eventually, anyway, does training even matter? It does indeed - even more so because of that fact. Phil explains. 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: The gym will have modified training hours on Friday, 04/26/24, and Saturday, 04/27/24, as we are hosting the Starting Strength Coaches Conference that weekend.

  • Friday hours: 5:00 a.m. - 12:00 p.m. (no afternoon hours)

  • Saturday hours: 7:00 a.m. - 9:00 a.m.

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

  • 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.

Testify Strongman Summer Showdown

  • June 22, 2024

  • Show up to lift, throw, carry, push, and pull big things, but most importantly, show up to have a great time with your fellow competitors and perhaps try something new!

  • Click here to register or for more information.

Testify IronFest VI

  • July 12, 2024

  • 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
“Prowler Base+1”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest 30 sec.
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” (on Starting Strength).

Compare to 2024.02.19.

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 2024.01.29.

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 2024.01.01.

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 2024.01.01.

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

Testify Today - April 8, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Knees Problem | If You Don't Change This, Your Deadlift Will NEVER Grow (click the title to watch):

TacticalLumberjack
K, so I’ve been lifting around my knees my whole lifting life (5+years) and now I know why I struggle with deadlifts.

Phil
I hope this helps out!

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

The Knees Problem | If You Don't Change This, Your Deadlift Will NEVER Grow
There are 2 deadlift mistakes you're making with your knees. Let's fix both of them with one simple concept. Click here to watch.

 

How to Deadlift: Set Your Back the RIGHT Way - Part 3
Having trouble getting your back flat and tight when you deadlift? In Part 3 of this series, Phil walks you through how to solve this problem. Click here to read.

 

Blast from the Past: First Weightlifting or Powerlifting Meet? MOST Important Advice Ever!
What is the most important tip ever for your first weightlifting, powerlifting, or strengthlifting meet? Check it out. Click here to watch.

 

Blast from the Past: The Snatch & Clean: Stay Over the Bar!
Are you incorrectly pulling around your knees when snatching or cleaning? Let’s fix this. 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

The annual Testify Strengthlifting Challenge 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.

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
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 2024.02.05.

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 2024.01.15.

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 2023.12.18.

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 2023.12.18.

Testify Freelancer - February 19, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Build a Lifting Platform (and the easiest way to cut stall mats!) (click the title to watch):

Paulo David
Why do you use two pieces of horse stall mats? Instead of a long single piece

Phil
Solid question. The standard horse stall mat dimensions are 4‘ x 6‘. You can get them in 8 foot lengths (i.e., the length of the platform), but you have to special order them, and they’re rather pricey. You can get your standard 4’ x 6’ mat at a Tractor Supply store or something similar.

ARTICLES & VIDEOS

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 watch.

 

WHERE Should I Put the Bar for the Squat?
How do you find the best position for the barbell when squatting? We show you how in this short article. Click here to read.

 

Blast from the Past: Fast & Easy Barbell Math Tricks to Save You from Misloading the Barbell!
Thought you set a PR only to discover the weight was wrong? Here are 2 quick and easy methods to see right away if you've misloaded the bar. Click here to watch.

 

Blast from the Past: These Aren't the Rests You're Looking For - Part 1
Are you spending a lot of time between reps in the deadlift? Knock it off - it's a problem. Phil explains why as well as 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.

Bring Your Grandparent to Squat Saturday!

  • February 24, 2024

  • Is your grandma or grandpa interested in getting stronger? Bring your grandparent (or parent!) to the gym on February 24!

  • They'll learn how to squat, meet some of our coaches, and it's FREE!

  • If they join Testify, you and they EACH get a $75 discount for 1 month of membership.

  • 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
“Prowler Base+1”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest 30 sec.
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” (on Starting Strength).

Compare to 2023.12.18.

Option 2
Bike/row:
4 x 800m

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

Compare to 2023.11.27.

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 2023.10.30.

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 2023.10.30.

The Testify Anchor - January 15, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

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

oooBoEoNooo
These "old" people in the video - who supposedly lean their upper body too far forward - have something over many younger people: they take training seriously and they don't use their cell phones while training :-)

I would love to train with these people and in this studio.

Phil
It would be great to have you!

ARTICLES & VIDEOS

TWO Signs You're Accidentally KILLING Your Deadlift
Two deadlift mistakes: one simple cue to fix them both. Phil addresses two common deadlift errors and covers how to correct them with only one cue. Click here to watch.

 

How to Squat Heavy ALONE! | How to Fail a Squat Safely
Everybody needs to squat, but if you train alone, you need to be able to fail a squat safely. What to do? It's simple - we cover how to handle it. Click here to read.

 

Blast from the Past: Loading Plates: Numbers In or Numbers Out?
When we load plates on the bar or on the weight tree, which way should the numbers face (and why)? Hint: It's different for each one. Click here to watch.

 

Blast from the Past: The FWYS Principle: If You Don't Change This, Your Press Will ALWAYS Suffer
A common problem in the press is achieving the correct start position for each rep - specifically for every rep AFTER your first rep. Let's fix this fast. 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.

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
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 2023.11.13.

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 2023.10.23.

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 2023.09.25.

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 2023.09.25.

The Testify Outlook - January 1, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Rules of Olympic Weightlifting - How to Avoid Red Lights! (click the title to watch):

Charlie
Are there any rules for depth?

Phil
Nope - a full snatch (AKA squat snatch), power snatch, and a split snatch are all acceptable at a meet. The same is true for the clean (i.e., squat, power, and split are all fine).

Charlie
Thank you for clarifying this 🙏

Phil
You're very welcome.

ARTICLES & VIDEOS

Why You Must NOT Use Your Shoulders in the Deadlift
We cover two mistakes lifters commonly make with their shoulders when deadlifting (and how to fix them). Click here to watch.

 

How to Handle a Misload (it's NOT what you think)
An unevenly loaded barbell is a common mistake, but after you've corrected the load on the bar, do you just proceed as usual? Not quite. Phil explains. Click here to read.

 

Blast from the Past: Fix All of Your Lifts with this ONE Solution!
Want to fix ALL of your lifts with one easy technique? Watch this short video and find out how. Click here to watch.

 

Blast from the Past: 4 Tips for a Better Bench Press
We cover 4 useful tips to help you build a better, stronger bench press. 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 New Year’s week (you can also find these on our Location & Hours page). Any days not listed retain their normal hours.

New Year’s Week (2023-2024)
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.

Free Intro to Deadlift Session

  • January 13, 2024

  • 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 session.

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
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 2023.10.30.

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

Score = least distance covered in any 30 second interval

Compare to 2023.10.09.

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 2023.09.11.

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 2023.09.11.

The Voice of Testify - December 18, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Rules of Olympic Weightlifting - How to Avoid Red Lights! (click the title to watch):

Charlie
Are there any rules for depth?

Phil
Nope - a full snatch (AKA squat snatch), power snatch, and a split snatch are all acceptable at a meet. The same is true for the clean (i.e., squat, power, and split are all fine).

ARTICLES & VIDEOS

Best Christmas Present for a Lifter? I'll Start...
Not sure what to get for the lifter in your life? Perhaps you're getting yourself a Christmas present. Either way, we recommend this option. Click here to watch.

 

FIVE Squat Mistakes You're Making with Your KNEES...
Phil helps you identify and fix five common mistakes lifters commonly make with their knees when squatting. Click here to read.

 

Blast from the Past: Why Your Press is WEAK! Fix Your Unrack and Your Grip with this Simple Mnemonic Device.
Struggling with the press? Here's a simple mnemonic device to help you fix your unrack and your grip - it'll pay big dividends. Click here to watch.

 

Blast from the Past: Bench Press with Short Legs or Back Pain?
Feet barely reach the ground when you bench? Here’s an easy solution for those with shorter legs, and this often helps those who bench with back pain as well. 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)
Saturday, 12/23/23: Regular Hours
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.

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.

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.

THIS WEEK’S CONDITIONING

Option 1
“Prowler Base+1”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest 30 sec.
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” (on Starting Strength).

Compare to 2023.10.16.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2023.09.25.

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 2023.08.28.

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 2023.08.28.