The Testify Mirror - March 11, 2024
/THIS WEEK'S SUBMISSION
From our video 10 Simple Tips to Improve Your Weight Lifting (click the title to watch):
knife
I'm at 3 and quarter plates on deadlift and got the bar slipping out of my hands, I use chalk and hook grip, do you have any tips? maybe just strap?
Phil
The mixed grip might be the way to go, but I'd recommend perhaps reviewing the hook grip (we've got a few videos on it) - for starters, make sure that you're middle finger goes over your thumb. The index finger will as well, but the middle finger really has to have purchase on the thumb.
In lieu of that, I'd recommend a mixed grip (AKA alternate grip - one hand prone and one hand supine), and if you don't want to do that, then yep, go with straps. That deadlift has got to keep going up! :-)
knife
@TestifySC ill check em out, thanks
Phil
You're welcome, and here's one of them:
The Hook Grip: HOW to Use It and WHY it Works
https://youtu.be/t9tbc74YqLY
ARTICLES & VIDEOS
10 Simple Tips to Improve Your Weight Lifting
Phil breaks down a quick yet comprehensive list of 10 things you need to know, do, or have when training. Click here to watch.
How to Deadlift: Set Your Back the RIGHT Way - Part 1
Do you have a tough time setting your back in flat, rigid extension when you deadlift? In Part 1 of this series, we help you solve this problem. Click here to read.
Blast from the Past: The Best Barbell Collars? (They're Not What You Think)
You've got a lot of options for barbell collars out there, but how about one that's simple, cheap, effective, and easy to use? Look no further. Click here to watch.
Blast from the Past: How to Warm-up for Lifting Weights: Stop Using Percentages!
Percentages and warm-up charts/apps are the diapers of the lifting world - pretty useful in the beginning, but in the long run, life is a lot better, simpler, and cleaner if we outgrow them. How to do this? Click here to read.
NEW TESTIFY HOODIES ARE AVAILABLE!
Looking to train in style? 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, 03/16/24, as we are hosting the annual Testify Leprechaun Lift-off weightlifting 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 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.
Testify Barbell MAYhem
May 11, 2024
Come on out and join us for the annual Testify Barbell MAYhem! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.
Click here 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 2024.01.08.
Option 2
Bike/row:
4 x 3 minutes
Rest 3 minutes between each round. Score = lowest distance.
Compare to 2023.12.18.
Option 3
1. Work up to a heavy single on the axle clean-and-press (i.e., ground to overhead).
2. 5 x 100 ft Zercher carry (50 ft down-back). Add weight each round. Rest as needed.
Compare to 2023.11.20.
Option 4
Outdoors:
5 rounds:
15 cal row
50 yd sled push, 100#/50#
Indoors:
5 rounds:
15 cal row
100 ft sled push, 250#/125#
Push sled slow for recovery. Score is slowest row.
Compare to 2023.11.20.