The Testify Booster - January 8, 2024
/THIS WEEK'S SUBMISSION
From our video Starting Strength Squat Looks HORRIFYING, Here's Why (click the title to watch):
Jeremy Peterson
You nailed it. People miss the progression- the grandparents didn’t start with 225 or 135-they started with an appropriate weight, an empty bar, or even body weight. Also in addition to the strength benefits you explained so well, the “leaned over” starting strength squat takes pressure off the knees and can eliminate knee pain a lot of adults experience in a more vertical squat. Love all your videos. Keep up the great work.
Phil
Yep, you are spot on, and thanks!
ARTICLES & VIDEOS
Starting Strength Squat Looks HORRIFYING, Here's Why
We posted a video a few weeks back, and some people were very concerned by one aspect of the squats they saw. What was it? Click here to watch.
STOP Making This Deadlift Mistake With Your Legs!
Are you accidentally "kicking the bar" away with your shins when deadlifting? We help you identify and fix this problem quickly. Click here to read.
Blast from the Past: You're Doing It Wrong! Cleans vs Hang Cleans vs Power Cleans!
Cleans, hang cleans, power cleans, hang power cleans . . . all in under 3 min! What are the differences between these lifts, and how can we easily remember each one? Click here to watch.
Blast from the Past: Antonio and the Deadlift
Phil covers how to correctly perform - and hold - the Valsalva maneuver when deadlifting. Click here to read.
NEW TESTIFY HOODIES ARE AVAILABLE!
Looking to train in style and comfort this winter? 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
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.
Free Intro to Deadlift Session
January 13, 2024
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 session.
Testify Strengthlifting Challenge
April 6, 2024
The annual Testify Strengthlifting Challenge is back, 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.
Starting Strength Self-Sufficient Lifter Camp
May 18, 2024
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
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 2023.11.06.
Option 2
Bike/row:
12 min TT
Score = distance
Compare to 2023.10.16.
Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest
Compare to 2023.09.18.
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 2023.09.18.