Testify Free Press - September 25, 2023
/THIS WEEK'S SUBMISSION
From our video Is Your Squat Stuck? It's Not Why You Think. (click the title to watch):
Mcluhan Salem
Coach what can happen if I lift my chest? To be sure I'm not doing it
Phil
To be clear, you will lift your chest eventually - after all, we finish the squat in a standing up, vertical position. The key is that you don't want to raise your chest too soon, which is why the cue "stay in your lean" works well. If you maintain your back angle for about the first half to two-thirds of the ascent, you'll be in good shape.
If you raise your chest too soon, you'll note that the squat slows down, is harder than it should be, and depending on the severity of the error, your knees might actually move forward when you start raising your chest.
Mcluhan Salem
Thank you
Phil
You’re welcome.
ARTICLES & VIDEOS
BEST Strategy for a Stronger, Smoother Deadlift (6 Simple Tips)
Trying to grip it and rip it? Don't be silly. You're missing out on a better deadlift and bigger PRs. Let's fix this. Click here to watch.
What His Poor, Sad Bench Press Was Missing
Far too many lifters don't use their legs effectively when they bench press. Do you? Find out and fix it in 2 minutes. Click here to watch.
Why Your Press is WEAK: Fix Your Unrack and Grip with this Simple Mnemonic Device
Struggling with the press? Phil gives you a simple mnemonic device to help you fix your unrack and your grip - it'll pay big dividends. Click here to read.
Blast from the Past: The Best Way to Put On a Lifting Belt! (and a secret weapon!)
Phil shows the best way to put on your belt and also talks about what to do at lifting competitions when this method might not be possible. Click here to watch.
Blast from the Past: Wrist Wraps: What, Why, When, and How!
We cover the basics of wrist wraps - what they are, why you use them, when to use them, and how to use them. 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.
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.
Free Intro to Squat Session
October 28, 2023
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 free session.
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.
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 2023.07.24.
Option 2
Bike/row:
4 x 3 minutes
Rest 3 minutes between each round. Score = lowest distance.
Compare to 2023.07.03.
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 2023.06.05.
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 2023.06.05.