Testify Chronicle - June 5, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S QUESTION
From our video "Go Home, Get Weak, and DIE" | Why Your Doctor is WRONG about Lifting Weights (click the title to watch):

Peter
I'm confused. Various of the lifters seemed to be lifting in a wrong way. I realise that suggests that my 'take' on this must be wrong. I'm not seeing 'bend the knees' lifting?

Phil
Reasonable question Peter, and what you're probably referring to is a very conscious decision to not only bend at the knees (so the knees do indeed bend of course), but also bend the hips, i.e., bend over as one lifts. In the squat, this makes for a stronger movement (as opposed to trying to keep the back angle vertical), and it's also easier to achieve depth. In the deadlift, this makes it possible to make sure that the knees are not an obstacle for the bar's path (when the knees get in the way of the bar, it makes for a very difficult, inefficient, and weak deadlift).

Note, however, that although the back goes through a host of angles - from vertical at the top of the movement to relatively horizontal at the bottom of the movement - we still want a straight back. And indeed, this is exactly how the back gets stronger. The muscles of the back (and the entire trunk) are responsible for keeping the back flat and rigid - like a steel beam - throughout the entire movement. And so one begins at a very manageable weight at which one can maintain the correct positioning and movement, the body adapts to that weight by getting stronger, and then we increase the weight slightly, and the process begins again.

Here's a solid explanation in this video we put out a few weeks back:
The ONE Thing Fitness Magazines WON'T Tell You About the Squat
https://youtu.be/qWb-onZhxvw

I hope this helps!

ARTICLES & VIDEOS

Go Home, Get Weak, and DIE: Why Your Doctor is WRONG about Lifting Weights
You've heard it before: "Why are you doing this?" "You don't need to be lifting those heavy weights." And they're all wrong. So wrong. Click here to watch.

EASY Fix for a Slanted Lifting Platform (Cheap & Fast!)
Got a barbell that rolls due to your slanted lifting platform? A solution might be easier than you think. Click here to watch.

DIY Lifting Platform - Easy and Fast!
We help you quickly and easily build a lifting platform that is durable and protects your equipment and floor. Click here to read.

Blast from the Past: How to Start Lifting | Personal Gear
What personal gear do you need to start lifting weights? In the second video of the "How to Start Lifting" series, we cover the personal equipment that you'll need as well as a few things to avoid (spoiler: don't get Chuck Taylors!). Click here to watch.

Blast from the Past: Tips and Tricks for the New Lifter
We cover a few tips and tricks to help the new lifter. Click here to read.

NEW TESTIFY GEAR!
Sun's out, guns out, and we've got men's and women’s tank tops in multiple colors. Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP
Update! Parking will be restricted for roughly a week yet due to the curing process (as well as painting lines).

Reminder: We will be closed for training on Saturday, June 17, as we are hosting the annual Testify Strongman Summer Showdown that day.

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 Strongman Summer Showdown

  • June 17, 2023

  • Show up to lift, throw, carry, push, and pull big things, but most importantly, show up to have a great time with your fellow competitors and perhaps try something new!

  • Click here to register or for more information.

Testify IronFest V

  • July 8, 2023

  • IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

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.

THIS WEEK’S CONDITIONING

Option 1
“Prowler Base”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest until breathing and heart rate slow down. (45 sec – 2 min)
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” (on Starting Strength).

Compare to 2023.04.03.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2023.03.13.

Option 3
Outdoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)
Rest 1 minute

Compare to 2023.02.13.

Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5

Compare to 2023.02.13.

Testify Newsday - May 29, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S QUESTION
From our video Do This for a BIGGER Squat! | How to Pause Squat (and Why!) (click the title to watch):

bebopdave
What proportion of 1RM would you do for paused squat?

Phil
Any percentages I throw out here would be very approximate as it will vary based on a few things. One factor would be the lifter’s experience with pause squatting. Someone new to pause squatting would have a bigger offset between the pause squat and the regular squat than a lifter who has trained the pause squat for a while. Also, a lifter who has a very efficient bounce out of the bottom of the squat will have a bigger offset between the two types of squats than a lifter who does not much of a bounce (i.e., a lifter who doesn’t get much of a bounce has a squat that already somewhat closely resembles a pause squat anyway :-))

ARTICLES & VIDEOS

How to INSTANTLY Squat More Weight!
Want to add pounds to your squat right away? Make sure you're utilizing the stretch reflex - the "bounce" - correctly. We show you how real quick-like. Click here to watch.

This Mistake Will RUIN All Your Lifts!
Want to improve every one of your lifts with one fix? Make sure you're doing this. Click here to watch.

The Best Way to Put On a Lifting Belt! (and a secret weapon)
We explain & demonstrate the best way to put on your lifting belt (and give you a super-secret weapon to use at meets!). Click here to read.

Blast from the Past: How to Start Lifting | General Equipment
What equipment do you need to start lifting weights and getting stronger? In this first video of the "How to Start Lifting" series, we cover the basic equipment that you'll nee (as well as what to avoid!). Click here to watch.

Blast from the Past: Mistakes New Lifters Make - Part III
We wrap up the "Mistakes New Lifters Make" series in Part III. Click here to read.

NEW TESTIFY GEAR!
Sun's out, guns out, and we've got men's and women’s tank tops in multiple colors. Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP
Update! Parking will be restricted for roughly a week yet due to the curing process (as well as painting lines).

Reminder: In observance of Memorial Day (Monday, 05/29/23), we will be open for training during our usual morning hours (5:00 a.m. - 9:30 a.m.) that day, but we will be closed that afternoon and evening.

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 Strongman Summer Showdown

  • June 17, 2023

  • Show up to lift, throw, carry, push, and pull big things, but most importantly, show up to have a great time with your fellow competitors and perhaps try something new!

  • Click here to register or for more information.

Testify IronFest V

  • July 8, 2023

  • IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 25, 2023

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • 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 2023.03.27.

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 2023.03.06.

Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest

Compare to 2023.02.06.

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 2023.02.06.

The Testify Morning News - May 22, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S QUESTION
From our video Cleans vs Power Cleans vs Hang Cleans - What's the Difference?! (click the title to watch):

Josh P
Besides ease of operation, is there any inherent advantage between the variations? Is one preferable to the others based on what muscles are being targeted or what fitness goals are?

Phil
(edited for length)
Below is a quick list - it could be fleshed out more, but it will get you started:

Clean (AKA full clean or squat clean):
This will permit a lifter to lift the most weight, so it's the most common variation seen in competition (although not the only variation).

Power Clean:
This allows you to move a lot of weight (a reasonably high percentage of a full clean) without requiring a lifter to become proficient at receiving the bar in a front squat position. For general training (i.e., general strength training including those who play sports), this is the variation I'd recommend the most. Olympic lifters will still use this variation as well as it provides excellent practice and focus on finishing the pull completely and explosively.

Hang Clean:
This can be especially useful for those who are working on technical aspects of the pull. For example, if someone has an early arm bend, this is easier to fix by shortening the distance of the pull (since you're not pulling from the floor), and then slowly lowering the height of the hang position until you're back to pulling from the floor (only going lower if there's no arm pull).

Hang Power Clean:
This is the simplest of all of them, so it often is the first variation used in teaching a lifter how to clean (we also use it this way). Because it is the simplest, you will also often see this most commonly in high school and college weight rooms because it requires the least coaching - you don't have to coach your lifter how to correctly pull from the floor or how to front squat.

ARTICLES & VIDEOS

Pulling Blocks: What, Why, and DIY vs. Commercial (Which Should YOU Use?)
What are pulling blocks, why are they useful, and should you buy them or make them yourself? We cover it all. Click here to watch.

Most Common Deadlift Error? (It's NOT What You Think)
Are you making this deadlift error? It's extremely common, and it's making your deadlifts a lot harder (and last longer!) than they should be. Let's fix it. Click here to watch.

How to Convert Kilograms to Pounds Fast - Easy Math Trick!
Convert kg to lb fast - and by fast, I mean “in-your-head-faster-than-whipping-out-your-calculator” fast. Fast like you read about. Click here to read.

Blast from the Past: Maximum Acceleration in the Clean! | Olympic Weightlifting
Learn how to put maximal acceleration into your clean. Phil and Becky discuss and demonstrate how to do this. Click here to watch.

Blast from the Past: Mistakes New Lifters Make - Part II
We discuss and demonstrate a few more common mistakes (and how to correct them) in the 2nd edition of the "Mistakes New Lifters Make" series. Click here to read.

NEW TESTIFY GEAR!
Sun's out, guns out, and we've got men's and women’s tank tops in multiple colors. Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP
Update! The concrete crew has been hard at work (with impressive results!), and as a result, some areas of the parking lot will be restricted for the next 2 weeks.

Reminder: In observance of Memorial Day (Monday, 05/29/23), we will be open for training during our usual morning hours (5:00 a.m. - 9:30 a.m.) that day, but we will be closed that afternoon and evening.

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 Strongman Summer Showdown

  • June 17, 2023

  • Show up to lift, throw, carry, push, and pull big things, but most importantly, show up to have a great time with your fellow competitors and perhaps try something new!

  • Click here to register or for more information.

Testify IronFest V

  • July 8, 2023

  • IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

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.

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2023.03.20.

Option 2
5 rounds:
10 cal bike
1 min rest
4 sandbag-over-bars
1 min rest

Set the yoke crossmember at 35/33, and the weight is 150#/75#.

Compare to 2023.02.27.

Option 3
Outdoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)
Rest 1 minute

Compare to 2023.01.30.

Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5

Compare to 2023.01.30.

The Testify Post - May 15, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S QUESTION
From our video How to Breathe and Brace Correctly When Lifting Heavy | Valsalva Maneuver (click the title to watch):

Kristy K.
Should you use a belt as a very new beginner to powerlifting? I've been told by a coach I should get a cheap belt to practice what it feels like with proper bracing and use the belt as a tool to help learn bracing. I'm so confused because so many people say don't use a belt until you are ready to lift more than your bodyweight.

Phil
Hey there, Kristy. You can find a very thorough guide to belts - what to get, when to use one, how to wear one, etc. - in our lifting belts video, and I've linked to that at the end of this response. This is all covered in that video, but I wanted to respond a bit more directly to your questions as well:

1st: As far as when, I usually advise my online clients (those who I coach remotely) to order a belt right when they start working with me. It might take a month for it to show up, and we'll probably want to be using it by then. Our local members (i.e., those who train with us at Testify in Omaha) will often wait longer as we have quite a few belts that people can use until they order their own.

2nd: I wouldn't get a cheap belt. A good belt is an investment (i.e., it's not cheap), but as such, it should last you pretty much forever. I've had mine 13 years, and it's still going strong. We've got some belt recommendations below.

3rd: Arbitrary weight recommendations as to when to use a belt are just that - arbitrary. If someone tells you "don't start using a belt until you can lift X," I'd recommend disregarding that advice. A month or two into your training, the loads will be such that a quality belt will be a useful training tool. It's a tool, not a crutch, and if you happen to start using a few weeks earlier than I might recommend if I was coaching you in person or online, it's not a big deal anyway.

I hope this helps!

LIFTING BELTS: The Complete Guide and What NOT to Get! (Lifting Gear Series)
https://youtu.be/F3nLyDrcJaE

And here are some belt recommendations from the description below that video, but I'd recommend watching that video first before ordering one:

"We love Best Belts (www.bestbelts.net, and this is Phil's belt), but as of January 2023, they're backlogged and aren't taking orders, so with that in mind, here are a few other high-quality belts we recommend:

Dominion Strength Training Leather Weight Lifting Belt - 3 inch wide x 10 mm thick
https://amzn.to/3BO19DD

Dominion Strength Training Leather Weight Lifting Belt - 4 inch wide x 10 mm thick
https://amzn.to/3hFHqz3

Pioneer Cut Leather Powerlifting Prong Belt 10mm
https://amzn.to/3jcvGVb

Pioneer 10mm Lever Powerlifting Belt PAL V2
https://amzn.to/3HQ1bif”

ARTICLES & VIDEOS

Don't Let This Mistake RUIN Your Deadlift!
With a very simple cue, we address a common deadlift mistake that lifters make when setting their backs and starting to pull the bar off the floor. Click here to watch.

DISASTROUS Weight Lifting Accident | Don't Let This Happen!
It's easy to make mistakes in the weight room, but some are more disastrous than others. We explain and discuss how to avoid one particularly nasty error. Click here to watch.

4 Gym Accessories (CHEAP!) to Make Your Workouts More Effective
Which gym accessories are a “must” when you’re training? We quickly cover four of them. Click here to read.

Blast from the Past: Center Knurl or Not? A Very Gripping Topic!
What is that grippy section in the middle of the barbell? What is it for, why might you want it, and what can you do about it if your barbell doesn't have it? Click here to watch.

Blast from the Past: Common Mistakes New Lifters Make (and How to Avoid Them!)
If you’re a new lifter, there are a few mistakes you’re going to make rather soon. In Part 1 of this series, we help you avoid some of them (with some included videos). Click here to read.

NEW TESTIFY GEAR!
Sun's out, guns out, and we've got men's and women’s tank tops in multiple colors. Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP
Update! Concrete work on the parking lot will be performed starting May 15th (not May 8th as we were originally told), and as a result, some areas of the parking lot will be restricted for the next 3 weeks.

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 Strongman Summer Showdown

  • June 17, 2023

  • Show up to lift, throw, carry, push, and pull big things, but most importantly, show up to have a great time with your fellow competitors and perhaps try something new!

  • Click here to register or for more information.

Testify IronFest V

  • July 8, 2023

  • IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 25, 2023

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid” – rest as needed. The distance for each round is 80 m indoors (a down-back on the 40m course) or 200 ft outdoors (2 down-backs on the 50 ft course). Rest as needed.

For example, Bob does the following (4 tiers):
Round 1: Empty sled
Round 2: 25#
Round 3: 50#
Round 4: 75#
Round 5: 50#
Round 6: 25#
Round 7: Empty sled

Compare to 2023.03.13.

Option 2
Bike/Row for 9 rounds:
1 min on
1 min off

Record distance for each round.

Compare to 2023.02.20.

Option 3
Outdoors:
10 rounds:
25 yd yoke carry
Rest 1 minute

Indoors:
10 rounds:
30 yd yoke carry (15 yd down-back)
Rest 1 minute

Compare to 2023.01.23.

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 2023.01.23.

The Testify News - May 8, 2023

/ Testify Strength & Conditioning/

THIS WEEK’S QUESTION
From our video Do This for a BIGGER Squat! | How to Pause Squat (and Why!) (click the title to watch):

spunk j
Why do you recommend to point your chest to the floor? I’ve always been told to keep your chest open and look up to help keep your posture/not to lose your form.

Phil
You do indeed want to keep your back straight, so the idea of keeping the chest "open" as you mentioned is useful. But the key is that the back should be straight and rigid - not vertical. It will be vertical at the beginning and the end of the squat of course, but it will take on a variety of angles during the movement. Pointing the chest at the floor allows us to use our muscle mass more effectively (forces the hips to reach back) and also makes it easier to achieve depth. Below are a few videos and an article that cover and explain this further (as well as the problem of looking up when one squats):

The ONE Thing Fitness Magazines WON'T Tell You About the Squat
https://youtu.be/qWb-onZhxvw

Squat: Fix Your AWFUL BACK!
https://youtu.be/4IBGb0-ONZY

Squat: Fix Your FOCAL POINT!
https://youtu.be/hRJUDHAja-s

The Trifecta of Squat Cues
https://startingstrength.com/training/the-trifecta-of-squat-cues

I hope this helps!

ARTICLES & VIDEOS

Do This for a BIGGER Squat! | How to Pause Squat (and Why!)
Want to improve your squat? The pause squat can help. We explain what a pause squat is, how to do it, and why you might want to utilize the pause squat in your training. Click here to watch.

The TRUTH About Breathing, Bracing, and Lifting Heavy
Are you breathing like a buffoon when lifting? Well . . . don't. It's simple, so let's fix it fast. We cover what breathing stupidly looks like as well as how to do it correctly. Click here to watch.

The Deadlift: Use Your Lats . . . But DON'T Think About Them
Use your lats when you deadlift . . . but don't think about them. We describe a mental picture as well as a few cues to help you do just that. Click here to read.

Blast from the Past: The Press: Get a Grip!
Add pounds (or kilos) to your press by getting the correct grip and wrist position when you set up! Click here to watch.

Blast from the Past: Save Time During Your Workouts!
For those whose workouts are taking longer than they would like (or can afford), we cover two tactics to save time at the gym (with an included video). Click here to read.

NEW TESTIFY GEAR!
Sun's out, guns out, and we've got men's and women’s tank tops in multiple colors. Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP
Heads up! Concrete work on the parking lot will be performed starting May 8th, and as a result, some areas of the parking lot will be restricted for the next 3 weeks.

The annual Testify Barbell MAYhem was a great success this weekend, and we are immensely thankful to everyone who helped out! Loaders, referees, table officials, those who helped setup and tear down - we could not have hosted this meet without you all!

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.

Starting Strength Self-Sufficient Lifter Camp

  • May 20, 2023

  • 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.

Testify Strongman Summer Showdown

  • June 17, 2023

  • Show up to lift, throw, carry, push, and pull big things, but most importantly, show up to have a great time with your fellow competitors and perhaps try something new!

  • Click here to register or for more information.

Testify IronFest V

  • July 8, 2023

  • IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2023.03.06.

Option 2
Bike/row:
3 rounds of:
8 x 20 sec on/40 sec off
Rest 3 min between rounds
Score = lowest distance

Compare to 2023.02.13.

Option 3
Outdoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)
Rest 1 minute

Compare to 2023.01.16.

Option 4
10 x 50 ft yoke carry
Each carry is 25 feet down and 25 feet back and is for time. Rest 1 minute between carries.

Compare to 2023.01.16.

Testify Today - May 1, 2023

/ Testify Strength & Conditioning/

THIS WEEK’S QUESTION
From our video Get a BIGGER Squat Now with 3 SIMPLE Tips! (click the title to watch):

Palm life UK
Is there a cue once you are at the bottom of the squat? Is it "push the floor away with your feet " or similar? I'm finding it hard with everything else going on to get my mind on one clear instruction ( apart from just stand up) to help me out of the hole.... thanks

Phil
Indeed - "drive your hips up." I'd recommend taking a look at our "How to Start Lifting: Learn to Squat" video - the whole thing will be useful, but you'll want to pay special attention around the 1:32 mark (and the link below is cued up to that point). This is where we cover hip drive without the bar before adding the bar to the movement.
https://www.youtube.com/watch?v=iDWIeTVoGG8&t=92s

ARTICLES & VIDEOS

The TRUTH About Lifting (What No One Tells You!)
We cover why lifting weights is pretty stupid and - more importantly - why it isn't. This is why we do what we do. Click here to watch.

"This Made Him Look STUPID!" | Squat Mistake
Are you making this mistake when squatting? Well . . . don't. It's unnecessary, inefficient, and it makes you look like a newbie. Click here to watch.

Your Hideous Deadlift: Do It WRONG . . . to Get It Right?
Are you having a tough time setting your back correctly when deadlifting? To get it right, it can help to do it wrong first. Click here to read.

Blast from the Past: When to Use Lifting Straps! ( . . . and when NOT to!)
When should you use lifting straps in your training, and when should you not use them? Click here to watch.

Blast from the Past: Simple and Cheap DIY Chalk Stand
We show you how to quickly make a simple and cheap chalk stand (with an included video). Click here to read.

NEW TESTIFY GEAR!
Sun's out, guns out, and we've got men's and women’s tank tops in multiple colors. 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.

Reminder: The gym will be closed for training this Saturday (05/06/23) as we are hosting the annual Testify Barbell MAYhem weightlifting meet.

Starting Strength Self-Sufficient Lifter Camp

  • May 20, 2023

  • 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.

Testify IronFest V

  • July 8, 2023

  • IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

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.

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 2023.02.27.

Option 2
Bike/row:
12 min TT

Score = distance

Compare to 2023.02.06.

Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest

Compare to 2023.01.09.

Option 4
For time:
500m row
5 x 80m sled push (200 ft if indoors)
500m row

Rest 1 minute after the first row and after each sled push.

Compare to 2023.01.09.