Testify Republic - July 3, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S QUESTION
From our video Bench Pressing Alone (safely!) and How to Unrack a Heavy Bench Press (click the title to watch):

Jay H
Why Soccer socks

Phil
If I recall correctly, I think I was deadlifting before I shot that video, and long socks are nice for protecting shins on deadlifts, snatches, and cleans.

Jay H
make sense

ARTICLES & VIDEOS

Is This Error KILLING Your Deadlift?! | How to Increase Your Deadlift
Is your deadlift setup destroying the possibility of pulling preposterously ponderous poundage? Phil pontificates. Click here to watch.

Quick Tip to Improve Your Bench Press | FAST FIX!
Phil covers a quick and easy breathing tip to help you improve your bench press. Click here to watch.

Great Tire Workouts for Conditioning!
We cover a few options for incorporating tire work into your conditioning. Click here to read.

Blast from the Past: How to Start Lifting: Learn to Bench Press
Phil helps you learn how to bench press and also discusses how to go about your first bench press workout (6th video in the "How to Start Lifting" series). Click here to watch.

Blast from the Past: Squatting Deeper - Don't Make These 2 Mistakes!
There are two common mistakes that often show up when lifters try to squat deeper. Phil covers these errors as well as a few cues to help lifters correct them. 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

Reminder: We will be closed for training on Tuesday, 07/04/23, in observance of Independence Day, and we will be closed for training on Saturday, 07/08/23, as we are hosting the annual IronFest competition.

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 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.

  • Registration is closed, but you can click here for more information.

Starting Strength Self-Sufficient Lifter Camp

  • September 23, 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 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 2023.05.01.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2023.04.10.

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

Compare to 2023.03.13.

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 2023.03.13.

Testify Inquirer - June 26, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S QUESTION
From our video Make Your Own Lifting Straps! (Easy, Quick, and Cheap!) (click the title to watch):

@mohammedshoebahmed3543
Can that tape withstand the weight?

Phil
No worries - the tape doesn't support any weight. It simply holds the ends of the straps together and makes them easier to handle and put on. The tape is not technically necessary, but again, it's easier with the ends taped together. If you check out our video "How to Use Lifting Straps" (https://youtu.be/ch38nNKkSdw), you'll see that the taped end sticks out at the end and isn't supporting anything.

ARTICLES & VIDEOS

Stretching is DANGEROUS?! | Why You Should NOT do Mobility Work
Should you stretch before you lift or not? Also, stop calling it "mobility work." Click here to watch.

How to Load a Barbell for Deadlifts the EASY Way!
Phil gives you a few tips and tricks to make loading the barbell for your deadlifts easier and faster. Click here to watch.

One Cue to Rule Them All: Fix Every Single One of Your Lifts
Can one simple type of cue help you improve all of your lifts? Click here to find out.

Blast from the Past: How to Start Lifting: Learn to Press
Phil and Barb teach you how to press and explain how to do your first press workout (5th video in the "How to Start Lifting" series). Click here to watch.

Blast from the Past: Bench Press Cue: Pull Your Fists Back!
Phil covers a useful cue to help with correct shoulder positioning in the bench press. 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

Reminder: We will be closed for training on Tuesday, 07/04/23, in observance of Independence 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 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.

Starting Strength Self-Sufficient Lifter Camp

  • September 23, 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.

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 2023.04.24.

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 2023.04.03.

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 2023.03.06.

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 2023.03.06.

Testify Ledger - June 19, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S QUESTION
From our video The BEST Way to Warm Up for Lifting (Do NOT Do This!) (click the title to watch):

@yartriesthis 
What's your opinions on this warm up scheme for Strength for squatting? Warm up Set 1 20x45bar rest 1 min Warm up Set 2 12x165bar rest 2 mins Warm up Set 3 6x245bar rest 3mins Warm up Set 4 1x295bar rest 3 mins then do 4sets of working sets of 335 for 3 reps.

Phil
If you’re going to squat 335 lb x 3 x 4 (wt x reps x sets), I would recommend a warm-up that looks something like this:
45 x 5 x 2 (or just 45 x 10)
135 x 5
225 x 3
275 x 2
(305-315) x 1
I usually recommend 90% for a single for a last warm-up as a ballpark, but 315 is very convenient, so I might do that instead of the 305.

The warm-up you listed gradually gets larger, and you taper the reps, both of which are good, but I would recommend less volume. 

As far as rest time, I would only rest as long as it takes to change the weight, and then after my last warm-up, I would probably rest three minutes or so.

ARTICLES & VIDEOS

50 Grams of Protein in 1 MINUTE | Fast Protein for Muscle Growth
Need to get some more protein in your diet? Phil shows you how to do it real quick-like. Click here to watch.

The BEST Way to Warm Up for Lifting (Do NOT Do This!)
Want to warm up efficiently for lifting? Make sure you're not making this mistake. Click here to watch.

Types of Barbells: Weightlifting vs Powerlifting vs Hybrid
Why do barbells have different markings? Phil explains what they mean, what purpose they serve, and how to know which one to use. Click here to read.

Blast from the Past: How to Start Lifting: Learn to Deadlift
Phil and Becky teach you how to deadlift and explain how to do your first deadlift workout (4th video in the "How to Start Lifting" series). Click here to watch.

Blast from the Past: Tips and Tricks for the New Lifter - Part II
In Part 2 of this series, Phil covers three more 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
A big thank you goes out to everyone who competed, helped out, and showed up to cheer on the athletes at this year’s Testify Strongman Summer Showdown!

Reminder: We will be closed for training on Tuesday, 07/04/23, in observance of Independence 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 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.

Starting Strength Self-Sufficient Lifter Camp

  • September 23, 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.

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.” 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 2023.04.17.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2023.03.27.

Option 3
8 rounds:
Outdoors:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Indoors:
4 tire flips
100 ft sled push (50 ft down-back)
Rest 1 minute

Compare to 2023.02.27.

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 2023.02.27.

Testify Register - June 12, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S QUESTION
From our video The ONE Thing Fitness Magazines WON'T Tell You About the Squat (click the title to watch):

Anoop H.N.
Great video. What's the cue for the bar rolling forward towards neck due to the explosive hip drive? Lifting chest early kills the hip drive but staying leaned over will make the bar move towards neck when the hip drive is more than required? Is there any cue for ideal hip drive?

Phil
Thanks very much. If the bar is rolling forward, there are a couple of possible issues. One could be the bar's position on the back - if it's a bit too low, it tends to slide down during the set, and if it's a bit high, it tends to roll upward (the problem you mentioned). We have a video that covers nailing the bar position, so this may help:
Bar Position in the Squat
https://youtu.be/wVShiXRo9r8

Another issue is a general lack of tightness during the setup (i.e., before you unrack the bar). Be sure the chest is out, shoulders are back, and the bar is extremely secure before you stand the bar up. It should take work to get into the correct position. Here's a short video that covers this issue:
How to Squat: The Setup | STOP Doing This!
https://youtu.be/QZpqpwdP9Bc

Finally, there is the problem of exaggerating the hip drive. It's not as common as the first two issues, but it does happen. In this case, we might need to cue the person to "raise the chest" as they come up out of the hole or "drive the bar up" and not think about hip drive. This is not usually what we want, and it's never what we'd cue a new lifter, but in the case of someone who has this issue, they already know how to drive their hips and are actually doing it to the detriment of the rest of their body coming up, so we sometimes will use an overcue like this. It's usually accompanied by a "nobody else pay attention to what I'm telling this person" comment to the rest of the gym :-).

Hope this helps!

ARTICLES & VIDEOS

Why THIS is What You're Missing
You're not normal without this. Click here to watch.

How to Deadlift 600 POUNDS in 10 Minutes | Save Time at the Gym
You can save some serious time during your training sessions, and it's not complicated. Phil explains and demonstrates how to do it. Click here to watch.

How to Safely Bench Press Alone!
If you need to bench press alone, you need to do it safely, and it's very simple. We break it down. Click here to read.

Blast from the Past: How to Start Lifting: Learn to Squat
Phil and the Testify gang teach you how to squat and explain how to do your first squat workout (3rd video in the "How to Start Lifting" series). Click here to watch.

Blast from the Past: Conditioning with the Rower
The rower (or "erg") is a great conditioning tool. We cover a few options for utilizing the rower for effective conditioning. 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
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!

  • Registration is closed, but come on out to cheer the athletes on!

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
”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 2023.04.10.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2023.03.20.

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 2023.02.20.

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 2023.02.20.

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.