Metro Testify - October 9, 2023
/THIS WEEK'S SUBMISSION
From our video Weightlifting vs Powerlifting vs Strengthlifting - What's the Difference?! (click the title to watch):
Timinator117
I've never heard of strengthlifting before. How common is it?
By the way, solid, concise and simple explanation. Short and sweet, just as it should be in today's age of impatient learning and instant gratification.
Phil
Pretty belated response here, but thanks for the kind words. Powerlifting is certainly more common than strengthlifting. Strengthlifting is, on one hand, rather new, and on the other hand, not so new in the sense that the press has been around for a lot longer than the bench press. It’s pretty popular in Starting Strength circles, and it’s probably also worth noting that Mark Rippetoe (author and founder of Starting Strength) was also the creator of the CrossFit Total back in the day, which consists of the same three lifts – squat, press, and deadlift – that make up strengthlifting. We’ve been hosting strengthlifting meets as well as weightlifting meets for a while now, and we get quite a lot of traction in the general strength training community.
ARTICLES & VIDEOS
When Your Training Motivation is Low...
Running on empty when it comes to training motivation? We give you 3 tips (plus a bonus tip) to help you stay consistent with your training. Click here to watch.
The HIDDEN ERROR in His Press | Two Minute Tactics!
He's ruining the start position of his press, and it's not why (or where) you think. Find out more and improve your own press. Click here to watch.
Do ONE Thing to Get Stronger and Improve All Your Lifts!
Can one cue help all of your lifts? Your squat, deadlift, press, bench press, snatch, and clean-and-jerk? Yep, and Phil explains what and how. Click here to read.
Blast from the Past: How to Safely Bench Press Alone!
If you need to bench press alone, you need to do it safely, and it's very simple. Phil breaks it down in under 3 minutes. Click here to watch.
Blast from the Past: To Stand Up . . . Stay Leaned Over!
Stop raising your chest early in the squat - it's making for a weaker squat. Phil explains and gives two useful cues to help. 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
Reminder: We will be closed for training on Saturday, 10/21/23, as we are hosting the annual Testify Fall Classic strengthlifting meet.
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.
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.
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 2023.08.07.
Option 2
Bike/row:
8 x 30 sec on/2:00 off
Score = least distance covered in any 30 second interval
Compare to 2023.07.17.
Option 3
8 rounds:
Outdoors:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute
Indoors:
4 tire flips
100 ft sled push (50 ft down-back)
Rest 1 minute
Compare to 2023.06.19.
Option 4
Sandbag-over-bars
Set yoke at #33 for women or #35 for men.
1. 1 minute AMRAP
2. 5 rounds of 2 reps every 2 minutes (speed!)
3. 1 minute AMRAP
Weights
Female under 40 years
140 lbs and under: 75 lbs
140.1 lbs – 185 lbs: 100 lbs
185.1 lbs and over: 150 lbs
Female 40 years and over
140 lbs and under: 50 lbs
185 lbs and under: 75 lbs
185.1 lbs and over: 100 lbs
Male under 40 years
185 lbs and under: 150 lbs
185.1 lbs – 235 lbs: 200 lbs
235.1 lbs and over: 250 lbs
Male 40 years and over
185 lbs and under: 100 lbs
185.1 lbs – 235 lbs: 150 lbs
235.1 lbs and over: 200 lbs
Compare to 2023.06.19.