Testify Herald - August 21, 2023
/THIS WEEK'S SUBMISSION
From our video A Quick Spin on Oiling Your Barbell (click the title to watch):
No Name
How often should you use 3 in 1 oil on a Texas Power Bar. It's my own bar I use in my garage. I Train 6 days a week. I don't put chalk directly on the bar. So how often should you wipe the chalk off and put the oil down the collars?
Thanks
Phil
I’d recommend brushing the chalk off the bar at the end of each workout. Just use a nylon bristle brush - it’ll take about 30 seconds (this is what our members do as well). You can use a brass bristle brush and apply some 3-in-1 oil to the shaft every month or two (admittedly, we do it less frequently than that), or perhaps once a year if your bar has a coating on it (black zinc, etc). That takes about 3 min or so and is covered here:
Basic Barbell Maintenance
https://youtu.be/9N-Q-O1H1zE
Putting oil down the interior of the sleeves as in this video is fine with once a year.
ARTICLES & VIDEOS
How to Front Squat: Improve Your Front Rack Position by Doing This!
If your front squat rack position is terrible, and your cleans and front squats are causing you pain and discomfort, try this. Click here to watch.
How to Use Wrist Wraps for Lifting Weights (STOP Making these 3 Mistakes!)
How do you correctly use wrist wraps? Where to put them? How tight? What's with the loop? Phil covers the basics as well as how to avoid 3 common errors. Click here to watch.
5 Ways You're Ruining Your Bench Press!
Quit making these mistakes when bench pressing! Phil covers 5 common bench press errors as well as how to fix these mistakes. Click here to read.
Blast from the Past: How to Use Lifting Straps in 1 Minute!
Save your delicate, baby-soft hands and learn how to use lifting straps in under 1 minute. Click here to watch.
Blast from the Past: The Jerk: Landing Positions
We cover the three different landing positions for the jerk as well as the advantages that go with each position. 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
Reminder: Deadapalooza takes place this Friday evening (8/25/23), but the gym is still open for training for normal hours . . . you'll just see a lot of deadlifting if you train on Friday evening, or better yet, you can still sign 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.
Women’s Strength Group
8 week class beginning on September 19, 2023. Meets on Tuesdays and Thursdays from 6:00 p.m. to 7:30 p.m.
Get stronger with Starting Strength Coach Barb Mueller and Testify coaches Jamie Morrissey and Stephanie Sharp.
NO EXPERIENCE NEEDED! Open to all women who want to get strong!
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.
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 2023.06.19.
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 2023.05.29.
Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest
Compare to 2023.05.01.
Option 4
For time:
500m row
5 x 80m sled push (200 ft if indoors)
500m row
Rest 1 minute after the first row and after each sled push.
Compare to 2023.05.01.