Testify This Week - December 8, 2025
/THIS WEEK'S SUBMISSION
From our video What Strength Coaches Know About Barbell Rings That Most Lifters Don't (click the title to watch):
Chris
Thanks.next question.what are the colors on the collars for
Phil
You’re very welcome.
Blue is the international color for 20 kg, yellow is the international color for 15 kg, and green is the international color for 10 kg, so we put blue, yellow, and green tape on our 20 kg, 15 kg, and 10 kg (respectively) barbells.
Some manufacturers will also color code their endcaps in a similar manner.
We put red tape on our dedicated Olympic weightlifting bars to indicate that those should not ever sit in a rack so that the knurling never gets marred (i.e., creating smooth spots from exposed metal on the j-hooks of the rack) out by where people take their snatch grip.
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ARTICLES & VIDEOS
What Strength Coaches Know About Barbell Rings That Most Lifters Don't
Confused about barbell rings and what they actually mean? In this video, Phil breaks down the different types of barbells and how ring markings affect your grip, setup, and lifts. Click here to watch.
Why You Must NOT Use Your Shoulders in the Deadlift
There are two mistakes lifters commonly make with their shoulders when deadlifting . . . are you making one of them? Click here to read.
Blast from the Past: What is a Power Snatch? | Olympic Weightlifting Technique
What is a power snatch? How is it different from a hang snatch, hang power snatch, or snatch? Phil covers it all here in about a minute. Click here to watch.
Blast from the Past: Things You Should NEVER Do
We cover a few things related to your training that you should never do . . . with some humor. Click here to read.
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WHAT'S COMING UP
Reminder: Testify members! Don't forget - the annual Testify Christmas Party is on Saturday, December 13, and it will begin immediately following the end of the Christmas Classic. We'll be running this year's party in potluck fashion, so bring a dish to pass and something to drink, wear something outlandishly Christmasy, and let the festivities begin!
We're guessing a start time of around 5:00 p.m., but if you're not participating in the Christmas Classic, your best bet is probably to show up earlier than that, cheer on your fellow lifters at the Christmas Classic, and then we'll segue right into the party (tableware provided by Testify).
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 Christmas Classic
December 13, 2025
The Christmas Classic is a team strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2-4 lifters/team and perform all 4 lifts; each lifter will receive 3 attempts for each lift.
Our annual Testify Christmas party starts immediately afterward!
Click here to register or for more information.
Testify Strengthlifting Challenge
April 11, 2025
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.
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 2025.11.03.
Option 2
Bike/row:
5 min on
4 min off
4 min on
3 min off
3 min on
2 min off
2 min on
1 min off
1 min on
Record distance for each interval and add for total distance.
Compare to 2025.09.15.
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 2025.08.18.
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 2025.08.18.
As always, we hope this helps you get stronger and live better!
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