The Daily Testify - October 2, 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
How to Build Pulling Blocks | Easy DIY Deadlift Blocks
Need some easy-to-make pulling blocks for deficit deadlifts, block pulls, benching, or even a makeshift deadlift platform? We've got you covered. Click here to watch.
You're (Probably) Destroying Your Squat . . . Before You Even Start.
Is your soft, sloppy unrack destroying your squat before you even start the first rep? Let's find out. Click here to watch.
Get Stronger . . . Faster?
You want to get stronger, but you don't have all day to spend at the gym. Phil discusses how to productively train while still saving time at the gym. Click here to read.
Blast from the Past: Lifting Belts | Width, When, Where, and What!
Phil covers the 4 Ws of lifting belts: width of belts, when to use a belt, where to wear your belt, and what to do once the belt is on. Click here to watch.
Blast from the Past: Barbell Rings - What Are These Things For?!
Phil covers the difference between the weightlifting rings and the powerlifting rings and why it's important. 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 Deadlift Session
November 4, 2023
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 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:
10-20 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 2023.07.31.
Option 2
Bike/row:
4 x 800m
Rest 3 minutes between each round. Score = slowest time.
Compare to 2023.07.10.
Option 3
Outdoors:
10 rounds:
25 yd yoke carry
Rest 1 minute
Indoors:
10 rounds:
30 yd yoke carry (15 yd down-back)
Rest 1 minute
Compare to 2023.06.12.
Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.
Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)
Compare to 2023.06.12.