The Testify Spectator - October 16, 2023
/THIS WEEK'S SUBMISSION
From our video Easy Trick for Your Deadlift Stance! (click the title to watch):
Nick
What about stance width?
Phil
Good question. The short answer is narrow - about hip width (not shoulder width). Usually the heels will be roughly 8-12 inches apart, and the toe angle is about 10-15 degrees out. It will be significantly narrower than the squat.
ARTICLES & VIDEOS
How to Stiff Leg Deadlift (and Why!)
Want to improve your deadlift? The stiff leg deadlift (AKA stiff-legged deadlift) can help. Phil explains what a stiff leg deadlift is, how to do it, and why you might want to utilize the the SLDL in your training. Click here to watch.
2 Clues to SPOT Your Terrible Deadlift EARLY!
Is your deadlift drifting away from you? Learn to notice the problem before it happens as well as how to fix it. Click here to watch.
2 Deadlifting Pieces of Equipment You NEED to Have!
Want a bigger deadlift? We cover two pieces of equipment that will immediately strengthen your deadlift. Click here to read.
Blast from the Past: 4 Ways You're Ruining Your Clean!
Quit making these mistakes when cleaning (whether it's a power clean, split clean, or squat clean)! We cover 4 common clean errors as well as how to fix these mistakes. Click here to watch.
Blast from the Past: The Squat: Hips and Knees Together!
If you descend into your squat by breaking at the hips first instead of hips-and-knees together, that's a problem. Let's fix it. 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.
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
“Prowler Base+1”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest 30 sec.
4. Repeat 5-15 times.
Courtesy of “Death by Prowler” (on Starting Strength).
Compare to 2023.08.14.
Option 2
Bike/row:
12 min TT
Score = distance
Compare to 2023.07.24.
Option 3
Outdoors:
5-10 rounds:
50 yd sled push (25 yd down-back)
50 yd farmer carry (25 yd down-back)
Rest 1 min
Indoors:
5-10 rounds:
100 ft sled push (50 ft down-back)
100 ft farmer carry (50 ft down-back)
Rest 1 min
Compare to 2023.06.26.
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 2023.06.26.