Testify Quibbler - March 4, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video STOP Using Your Back Like THIS! How to Squat Correctly (click the title to watch):

Jeremiah 29:11
@ 33 secs that squatter has his elbows tucked to his side and a very narrow bar grip. this is very painful for my elbows when the weight increases overtime and i take a wider grip. acceptable?

Phil
In general, take a grip that is . . .
1) as narrow as it can be but . . . 
2) as wide as it needs to be.

A narrower grip provides a better shelf as it bunches up the delts tightly and helps create a tighter upper back. With that said, the grip will vary by anthropometry and flexibility, so if going a bit wider helps prevent pain, then I'd probably recommend that. Continue to focus on keeping the upper back as tight as possible.

A grip like Loren's (the squatter from 0:17 - 0:35) is great, but many people (myself included) cannot achieve a grip that narrow.

ARTICLES & VIDEOS

QUIT Using Your ARMS to Deadlift (How to Deadlift Correctly)
Don't make this mistake with your arms when you deadlift. We cover how to identify the problem as well as how to fix it. Click here to watch.

 

How to Bench Press: The Setup | STOP Doing This!
Are you getting setup as well as you should be when you bench? Phil covers a common error during the setup process as well as how to fix it. Click here to read.

 

Blast from the Past: Best Weight Plates Ever?! Found at Starting Strength Headquarters!
If you're searching for quality, metal training plates that are accurate, precise, and just look and fit great, look no further. Click here to watch.

 

Blast from the Past: Diamond Grip for the Press and Bench Press
Are you struggling to take the correct grip when pressing? Check out the diamond grip - a quick and easy way to take the right grip every time. 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
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2024.01.01.

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 2023.12.11.

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 2023.11.13.

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 2023.11.13.

The Testify Examiner - November 13, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video How to Build Jerk Blocks - Part 1: Stackers (click the title to watch):

Richmon Schumann
What height do you build the jerk blocks to? Is it based on a standard or just the height of the person using the blocks?

Phil
These are about 45 to 46 inches tall. They were designed with the goal that pretty much anybody (even relatively tall people) could still use them for jerk blocks. Most people will not use all of the blocks when performing jerks from the blocks.

ARTICLES & VIDEOS

One Clue to Identify a Bad Squat EARLY
How can you tell that your squat is going to be harder and less efficient than it should be? Watch for this tell-tale sign on the descent and learn how to fix it. Click here to watch.

 

How to EASILY Move Stall Mats! | Gym Equipment
Horse stall mats are supremely useful for platforms and/or gym flooring, but they’re a pain to move...OR ARE THEY?! There’s a better way. You need to get your mind right, so check out this article. Click here to read.

 

Blast from the Past: How to Put on Knee Sleeves (the super secret and easy way!)
Stop struggling to get your knee sleeves on. Phil, Becky, and Sharon show you this super secret method - it's simple and easy. Click here to watch.

 

Blast from the Past: Weightlifting vs Powerlifting vs Strengthlifting - What's the Difference?!
“What’s the deal with all of these lifting sports? I can’t keep them straight!” Phil explains in this short article. 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

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 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.

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 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.

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
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 2023.09.11.

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 2023.08.21.

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 2023.07.24.

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 2023.07.24.

Testify Journal - July 24, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION
From our video Barbell Rings and the Different Types of Barbells (click the title to watch):

J Tabaka
Do you put your outside finger covering the rings or keep the ring free of hands/fingers?

Phil
I'm assuming that you're referring to the bench press and the powerlifting rings, but correct me if I'm wrong. In the bench, the rings determine the maximum width grip that is permitted in competition, so the widest you can go is with the index fingers on the rings (a narrower grip is just fine).

If you're asking where to place your hands on the bench press for general strength training, then I'd recommend taking a grip that sets you up for vertical forearms (as seen from someone standing by your feet or by your head) when the bar touches your chest. We cover this a bit more in this video (specifically at about the 2:45 mark):

How to Start Lifting | Learn to Bench Press
https://youtu.be/edsQRczKn2Y

Hope this helps!

ARTICLES & VIDEOS

Why THIS is the Most Important Supplement for Building Muscle
The best supplement for strength? It's not what you think. Click here to watch.

 

Knowing This About the Bench Press Will CHANGE YOUR LIFE!
Want to improve your bench press? Make sure you're doing this . . . and not that. Click here to watch.

 

3 Ways You're Ruining Your Squat!
Quit making these mistakes when squatting. We cover 3 common squat errors as well as how to fix these mistakes. Click here to read.

 

Blast from the Past: Slippery Bench? 10 Second Fix!
Are you slipping and sliding when you bench press? Let’s fix it fast. Click here to watch.

 

Blast from the Past: The Deadlift: Sock it to Me, Baby
Want an easy way to improve your deadlift? Phil really socks it to you with this tip. Click here to read.

NEW TESTIFY GEAR!
Baseball season is here, and so is Testify’s new 3/4 raglan shirt - 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 25, 2023

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • Click here to register or for more information.

Starting Strength Self-Sufficient Lifter Camp

  • September 23, 2023

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

Testify Fall Classic

  • October 21, 2023

  • The Testify Fall Classic is back for 2023, 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.

IN OTHER NEWS . . .
There will be a small price increase for members who have grandfathered membership rates. Please be on the lookout for an email with the details (only members with grandfathered rates will receive an email from me).  If you have any questions or concerns, please reach out to me at barb.mueller@testifysc.com. 

Thank you for your understanding and commitment to getting stronger with us at Testify Strength & Conditioning!

Barb Mueller
barb.mueller@testifysc.com

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2023.05.22.

Option 2
Bike/row:
12 min TT

Score = distance

Compare to 2023.05.01.

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 2023.04.03.

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 2023.04.03.

Week 2023.04.03

/ Testify Strength & Conditioning/

Congratulations to everyone who competed at this past weekend’s Testify Strengthlifting Challenge and thank you so much to everyone who helped out! Judges, loaders, spotters, table officials, those who helped set up and tear down - you all were wonderful, and we absolutely could not have done it without you!

This Week’s Conditioning

Option 1
“Prowler Base”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest until breathing and heart rate slow down. (45 sec – 2 min)
4. Repeat 5-15 times.

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

Compare to 2023.01.30.

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 2023.01.09.

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 2022.12.12.

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 2022.12.12.

Week of 2022.12.12

/ Testify Strength & Conditioning/

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

Friday, 12/23/22: Regular Hours
Saturday, 12/24/22: Closed
Monday, 12/26/22: Closed
Tuesday, 12/27/22: Regular Hours

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 2022.10.10.

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 2022.09.19.

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 2022.08.22.

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 2022.08.22.

Week 2022.08.22

/

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 2022.06.20.

Option 2
Bike/row:
12 min TT
Score = distance

Compare to 2022.05.30.

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 2022.05.02.

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 2022.05.02.