Testify Republic - July 3, 2023
/THIS WEEK'S QUESTION
From our video Bench Pressing Alone (safely!) and How to Unrack a Heavy Bench Press (click the title to watch):
Jay H
Why Soccer socks
Phil
If I recall correctly, I think I was deadlifting before I shot that video, and long socks are nice for protecting shins on deadlifts, snatches, and cleans.
Jay H
make sense
ARTICLES & VIDEOS
Is This Error KILLING Your Deadlift?! | How to Increase Your Deadlift
Is your deadlift setup destroying the possibility of pulling preposterously ponderous poundage? Phil pontificates. Click here to watch.
Quick Tip to Improve Your Bench Press | FAST FIX!
Phil covers a quick and easy breathing tip to help you improve your bench press. Click here to watch.
Great Tire Workouts for Conditioning!
We cover a few options for incorporating tire work into your conditioning. Click here to read.
Blast from the Past: How to Start Lifting: Learn to Bench Press
Phil helps you learn how to bench press and also discusses how to go about your first bench press workout (6th video in the "How to Start Lifting" series). Click here to watch.
Blast from the Past: Squatting Deeper - Don't Make These 2 Mistakes!
There are two common mistakes that often show up when lifters try to squat deeper. Phil covers these errors as well as a few cues to help lifters correct them. Click here to read.
NEW TESTIFY GEAR!
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 Tuesday, 07/04/23, in observance of Independence Day, and we will be closed for training on Saturday, 07/08/23, as we are hosting the annual IronFest competition.
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 IronFest V
July 8, 2023
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.
Registration is closed, but you can click here 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.
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 2023.05.01.
Option 2
Bike/row:
4 x 3 minutes
Rest 3 minutes between each round. Score = lowest distance.
Compare to 2023.04.10.
Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest
Compare to 2023.03.13.
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 2023.03.13.