The Testify Patriot - November 9, 2026
/THIS WEEK'S SUBMISSION
From our video Stop Struggling to Set Your Back on the Deadlift (click the title to watch):
Lemar Scott Whyte
Question. Do you squeeze your chest up in step 4 and then take your breath or because taking a breath and raising your chest are so intertwined (hard to take a big breath without your chest raising/expanding) is the latter better, more efficient for setting the back?
Phil
In general, I recommend taking a big breath and then squeezing your chest up/setting your back. You essentially set your back and get tight as you close off your breath.
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ARTICLES & VIDEOS
Stop Struggling to Set Your Back on the Deadlift
Struggling to get your back set before a deadlift? In part 5 of this series, Phil helps you establish the right back position more effectively so you can set up with confidence and pull a bigger, stronger deadlift. Click here to watch.
Part 6: Your Squat Called. It Wants You to Stop Doing This.
In part 6 of this series, we help you identify and quickly fix a common squat error. Click here to read.
Blast from the Past: Squat Mistakes Every New Lifter Makes
You're trying to squat correctly, but this happens. Here's what to do about it. Click here to watch.
Blast from the Past: Squat Tip: Hips Back AND Chest Down
We give you two simple and effective tips to improve your squat. Click here to read.
“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!
Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.
Click here to head to the Testify Store.
WHAT'S COMING UP
Reminder: Below are the hours for Thanksgiving week (you can also find these on our Location & Hours page). Any days not listed retain their normal hours.
Wednesday, 11/25/26: Regular hours
Thursday, 11/26/26: Closed
Friday, 11/27/26: 7:00 a.m. - 10:00 a.m. (no afternoon/evening hours)
Saturday, 11/28/26: Regular hours
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.
Kansas City, MO: Starting Strength Squat & Deadlift Camp
November 14, 2026
Spend the day learning the theory and practice of the low bar back squat and the deadlift.
Participants will spend lots of time on the platform receiving coaching and instruction on the squat and deadlift in a small group setting. We will also have a lecture and discussion on programming and cover how to identify and correct common technical problems.
Click here to register or for more information.
Testify Christmas Classic
December 12, 2026
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.
Click here to register or for more information.
The Annual Testify Christmas Party!
December 12, 2026
Join us for the Testify Christmas Potluck Party immediately following the end of the Christmas Classic as we celebrate another great year together!
Click here for more details as well as what to bring.
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 2026.10.05.
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 2026.08.17.
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 2026.07.20.
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 2026.07.20.
As always, we hope this helps you get stronger and live better!
Whenever you want even more Testify in your life, here are some free resources:
Book a free intro and strategy session with us HERE.
Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.
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