Testify Free Press - September 25, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION
From our video Is Your Squat Stuck? It's Not Why You Think. (click the title to watch):

Mcluhan Salem
Coach what can happen if I lift my chest? To be sure I'm not doing it

Phil
To be clear, you will lift your chest eventually - after all, we finish the squat in a standing up, vertical position. The key is that you don't want to raise your chest too soon, which is why the cue "stay in your lean" works well. If you maintain your back angle for about the first half to two-thirds of the ascent, you'll be in good shape.

If you raise your chest too soon, you'll note that the squat slows down, is harder than it should be, and depending on the severity of the error, your knees might actually move forward when you start raising your chest.

Mcluhan Salem
Thank you

Phil
You’re welcome.

ARTICLES & VIDEOS

BEST Strategy for a Stronger, Smoother Deadlift (6 Simple Tips)
Trying to grip it and rip it? Don't be silly. You're missing out on a better deadlift and bigger PRs. Let's fix this. Click here to watch.

 

What His Poor, Sad Bench Press Was Missing
Far too many lifters don't use their legs effectively when they bench press. Do you? Find out and fix it in 2 minutes. Click here to watch.

 

Why Your Press is WEAK: Fix Your Unrack and Grip with this Simple Mnemonic Device
Struggling with the press? Phil gives you a simple mnemonic device to help you fix your unrack and your grip - it'll pay big dividends. Click here to read.

 

Blast from the Past: The Best Way to Put On a Lifting Belt! (and a secret weapon!)
Phil shows the best way to put on your belt and also talks about what to do at lifting competitions when this method might not be possible. Click here to watch.

 

Blast from the Past: Wrist Wraps: What, Why, When, and How!
We cover the basics of wrist wraps - what they are, why you use them, when to use them, and how to use them. Click here to read.

NEW TESTIFY GEAR!
Baseball season is here, and so is Testify’s new 3/4 raglan shirt - 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.

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.

Free Intro to Squat Session

  • October 28, 2023

  • Are you interested in getting stronger? Book your free "Intro to Squat" session and learn to squat, meet some of our coaches, and see the gym! All ages and abilities are welcome.

  • Click here to book your free session.

Benching Bonanza! The Annual Testify Bench Press Jubilee

  • November 17, 2023

  • Benching Bonanza is a strength meet wherein the only contested lift is - you guessed it - the bench press. There will be one bar, and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It'll be 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 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 2023.07.24.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2023.07.03.

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 2023.06.05.

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 2023.06.05.

Testify Star - September 18, 2023

/ Testify Strength & Conditioning/

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

lw216316
Don't be so hard on Milo, he was getting a pen to take notes as a good student should, so how much can Milo bench? I expect a lot since he has twice as many limbs to work with.

What about using a Smith machine instead?

Phil
We haven’t tested his 1 RM recently – we’ll have to work on that :-) As for a Smith machine, I would not recommend using that for benching (or squatting) as it makes one follow an artificial bar path, and this is often very conducive to causing shoulder problems.

lw216316
Thank you, I will try the method you show and see how it goes, go Milo!

Phil
You’re welcome, and I hope it works well for you!

ARTICLES & VIDEOS

5 Mistakes That DESTROY Your Lifting Warm-up
Want to have a more effective and efficient warm-up? Avoid these mistakes. Click here to watch.

 

Is Your Squat Stuck? It's Not Why You Think.
Does your squat have a weird sticking point, and you just can't figure it out? Let's fix it fast. Click here to watch.

 

Deadlift: The Next Rep is Going to be VERY Different
In the deadlift, a unique phenomenon occurs on the 2nd rep. Phil explains what happens, why it happens, and how you can take advantage of it. Click here to read.

 

Blast from the Past: How to Convert Kilograms to Pounds Fast | Easy Math Trick!
Convert kilograms to pounds quickly and easily without a calculator! Useful for physics homework, chemistry homework, and lifting weights. Click here to watch.

 

Blast from the Past: The Deadlift Dry-heaves . . . Don't Get 'Em!
Are you that guy (or girl) who looks like he's dry-heaving when setting up to pull? Cut it out! Phil helps you fix this problem. Click here to read.

NEW TESTIFY GEAR!
Baseball season is here, and so is Testify’s new 3/4 raglan shirt - 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.

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.

Benching Bonanza! The Annual Testify Bench Press Jubilee

  • November 17, 2023

  • Benching Bonanza is a strength meet wherein the only contested lift is - you guessed it - the bench press. There will be one bar, and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It'll be 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 2023.07.17.

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 2023.06.26.

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

Compare to 2023.05.29.

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 2023.05.29.

Testify Daily Townsman - September 11, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION
From our video The Deadlift - How to Use Your Lats (click the title to watch):

Randall Gonzalez
Great cue! I have one question about another cue to understand if I'm doing deadlifts right. One common cue I have heard is do the first half portion of the deadlift by doing a leg press. Given that cue, should I be using at all my back to pick the weight from the floor or just the legs as mentioned in that cue? Asking this because if I only use the legs in the first half I'm able to lift less weight/feel weaker than using the back to pick the weight from the floor. Thoughts?

Phil
Glad you liked the cue, Randall! As for your question, I'll start by noting that we're actually talking about the difference in using your hips (probably what you're referring to when you say "using my back") versus using your knees (what you're referring to when you say "just the legs). No matter whether you're using your hips, knees, or both when you deadlift, you will be using the back. The back should function as a rigid segment that transfers the force generated in your hips and knees (or "hips and legs") through the back, then down through your arms to the bar.

Moving on the meat of your question - both knee extension (the "leg press the floor" cue) and hip extension are occurring throughout the entire deadlift, but the beginning of the deadlift is dominated by knee extension while the 2nd half of the deadlift is dominated by hip extension. We use the "leg press the floor" cue to drive home that motion of knee extension at the beginning of the pull, but your back angle should also start changing right away (i.e., becoming more vertical) as well due to your hips extending/opening/straightening.

The bar path (as viewed from the side) will be a telling sign. Video yourself from the side, and if the bar is starting over the midfoot and traveling in a nice, straight, vertical line, you're doing well. If it's looping around your knees, you're not straightening your knees enough (or at all) as you start the pull. If it's traveling vertically, you've got it.

You can check our video on this here:
The Deadlift: Use Your Knees, Baby!

The video linked above is primarily about the importance of knee extension at the start of the pull, but it also talks about the fact that hip extension does occur as well, and you can watch the good examples in the video (Sharon, Joy, and the reps where I'm doing it correctly instead of incorrectly), and you'll notice that while the knees are straightening, the back angle starts changing right away as well.

Hope this helps!

ARTICLES & VIDEOS

How to Pause Deadlift (and Why You SHOULD)
Phil covers how to perform the pause deadlift as well as when and why you might find it useful in your training. Click here to watch.

 

He Stopped Pressing Like This. You Should Too.
Many lifters use their hips incorrectly in the press and don't even know it. Do you? Let's find out and fix it. Click here to watch.

 

Stop Destroying Your Squat - Do THIS Instead
Stop raising your chest early in the squat - it makes for a weaker squat. If you struggle to drive your hips up, here's a simple fix. Click here to read.

 

Blast from the Past: Get a Better Clean Rack Position
Do your wrists and elbows despise you when you clean? Stop using your hands to rack your cleans. We explain and demonstrate. Click here to watch.

 

Blast from the Past: The Super Secret Way to Put on Knee Sleeves!
Stop struggling to get your knee sleeves on! Phil teaches you this super secret method - it's simple and easy. Click here to read.

NEW TESTIFY GEAR!
Baseball season is here, and so is Testify’s new 3/4 raglan shirt - 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.

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.

Benching Bonanza! The Annual Testify Bench Press Jubilee

  • November 17, 2023

  • Benching Bonanza is a strength meet wherein the only contested lift is - you guessed it - the bench press. There will be one bar, and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It'll be 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 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 2023.07.10.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2023.06.19.

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 2023.05.22.

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 2023.05.22.

Testify Patriot - September 4, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION
From our video Knee Sleeves: What, Why, and When (click the title to watch):

kicknitoldskool
Thanks for the video without trying to sell anything. Is a knee sleeve "cheating" or aiding the lift at all? I have a torn meniscus and on the last few reps and the next day I feel it abit

Phil
You're very welcome, and no, we would certainly not consider it cheating, and for what it's worth, they are allowed in raw powerlifting (as is a belt). It's not like a tightly wound knee wrap (used in equipped powerlifting) that actually stores a considerable amount of potential energy on the descent (allowing you to use that stored energy to come back up out of the hole). If a sleeve allows you to train with more comfort - and I bet it will - I'd recommend it.

To be fair to the equipped powerlifters out there, knee wraps aren't cheating in that sport as they are allowed by those rules.

Knee slide can sometimes cause some knee issues, and just in case that's an issue, you might want to check out our video on using a TUBOW: https://youtu.be/_wEF-YDesaw.

kicknitoldskool
awesome thanks very much for the tips! I'll have a look

Phil
You're welcome!

ARTICLES & VIDEOS

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.

 

This ONE Subtle Mistake is Ruining Your Lifts
How do you make sure your upcoming lift is successful? There's one mistake people make before even starting the lift, and here's how to avoid it. Click here to watch.

 

7 Ways You're Ruining Your Press: Part 2
Don't do this when pressing! In Part 2 of this series, we cover 3 more press errors as well as how to fix them. Click here to read.

 

Blast from the Past: Squat Fact: Look Up to Go Up!
When you squat, you've got to look up to go up, right?! Or do you? Phil talks about the merits - or rather, the lack thereof - of looking up when you squat and gives you a better option. Click here to watch.

 

Blast from the Past: Lifting Notation: Reps are Always Second
What does 3 x 5 mean? What about 185 x 5 x 3? Sets x reps? Weight x reps x sets? Our pets heads are falling off!! Don’t worry – here’s an easy way to get it right. Click here to read.

NEW TESTIFY GEAR!
Baseball season is here, and so is Testify’s new 3/4 raglan shirt - 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 Monday, 09/04/23, in observance of Labor 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.

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.

Benching Bonanza! The Annual Testify Bench Press Jubilee

  • November 17, 2023

  • Benching Bonanza is a strength meet wherein the only contested lift is - you guessed it - the bench press. There will be one bar, and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It'll be 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 2023.07.03.

Option 2
Bike/row:
4 x 800m

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

Compare to 2023.06.12.

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 2023.05.15.

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 2023.05.15.

Testify Bulletin - August 28, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION
From our video How to Use Wrist Wraps for Lifting Weights (STOP Making these 3 Mistakes!) (click the title to watch):

Eric
How would someone know it’s time to consider wrists straps?

Phil
If someone’s been training for a few months, I would recommend them for use on the press and the bench press by then.

Eric
Thanks for the reply! I got proper shoes and a belt first thing when I ran SS LP. It’s been well over a few months since then so I think I’ll give wrist straps a shot.

Phil
You're welcome, and wearing them is much like wearing a belt for the first time. We could describe it as "uncomfortably tight" at first, but it will just feel correct after a few sessions. Using them on your last warm-up and then your work sets is a solid approach.

Eric
Picked up wrist straps for my heavy bench today. Did a new 5RM PR and the straps felt great! Took them off for back off sets and really noticed the difference. Felt like I spent extra mental energy trying to keep my naked wrists straight. Thanks again for the great video and advice!

Phil
Congrats on the PR, and I’m glad to hear the wraps worked out well for you!

ARTICLES & VIDEOS

When to Start Lifting Weights (and why THIS is the WORST idea)
When should you start training? Specifically, what day of the week should you start on? And what's the WORST possible thing to do? Click here to watch.

 

BEST Strategy to Squat More Weight (2 Simple Actions)
Want to squat more weight? Of course you do. Here's how. Click here to watch.

 

7 Ways You're Ruining Your Press: Part 1
Quit making these press mistakes! In Part 1 of this series, we cover 4 common press errors as well as how to fix them. Click here to read.

 

Blast from the Past: What NOBODY Tells You About Your First Lifting Meet!
Thinking about doing your first powerlifting, weightlifting, strengthlifting, or strongman competition? Phil gives the most important tip you'll ever get. Click here to watch.

 

Blast from the Past: Knee Sleeves: What, Why, Where, and When!
Phil covers the basics of knee sleeves - what they are, why you use them, when to use them, and how to use them. Click here to read.

NEW TESTIFY GEAR!
Baseball season is here, and so is Testify’s new 3/4 raglan shirt - in multiple colors! Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP

Congratulations to everyone who competed at this past Friday's Deadapalooza and thank you so much to everyone who helped out! Judges, loaders, table officials, those who helped set up and tear down - you all were great, and we couldn't have wonderful events like this without you!

Reminder: We will be closed for training on Monday, 09/04/23, in observance of Labor 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.

Women’s Strength Group

  • 8 week class beginning on September 19, 2023. Meets on Tuesdays and Thursdays from 6:00 p.m. to 7:30 p.m.

  • Get stronger with Starting Strength Coach Barb Mueller and Testify coaches Jamie Morrissey and Stephanie Sharp.

  • NO EXPERIENCE NEEDED! Open to all women who want to get strong!

  • 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.

Benching Bonanza! The Annual Testify Bench Press Jubilee

  • November 17, 2023

  • Benching Bonanza is a strength meet wherein the only contested lift is - you guessed it - the bench press. There will be one bar, and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It'll be 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 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 2023.06.26.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2023.06.05.

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 2023.05.08.

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 2023.05.08.

Testify Herald - August 21, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION
From our video A Quick Spin on Oiling Your Barbell (click the title to watch):

No Name
How often should you use 3 in 1 oil on a Texas Power Bar. It's my own bar I use in my garage. I Train 6 days a week. I don't put chalk directly on the bar. So how often should you wipe the chalk off and put the oil down the collars?

Thanks

Phil
I’d recommend brushing the chalk off the bar at the end of each workout. Just use a nylon bristle brush - it’ll take about 30 seconds (this is what our members do as well). You can use a brass bristle brush and apply some 3-in-1 oil to the shaft every month or two (admittedly, we do it less frequently than that), or perhaps once a year if your bar has a coating on it (black zinc, etc). That takes about 3 min or so and is covered here:

Basic Barbell Maintenance 
https://youtu.be/9N-Q-O1H1zE

Putting oil down the interior of the sleeves as in this video is fine with once a year.

ARTICLES & VIDEOS

How to Front Squat: Improve Your Front Rack Position by Doing This!
If your front squat rack position is terrible, and your cleans and front squats are causing you pain and discomfort, try this. Click here to watch.

 

How to Use Wrist Wraps for Lifting Weights (STOP Making these 3 Mistakes!)
How do you correctly use wrist wraps? Where to put them? How tight? What's with the loop? Phil covers the basics as well as how to avoid 3 common errors. Click here to watch.

 

5 Ways You're Ruining Your Bench Press!
Quit making these mistakes when bench pressing! Phil covers 5 common bench press errors as well as how to fix these mistakes. Click here to read.

 

Blast from the Past: How to Use Lifting Straps in 1 Minute!
Save your delicate, baby-soft hands and learn how to use lifting straps in under 1 minute. Click here to watch.

 

Blast from the Past: The Jerk: Landing Positions
We cover the three different landing positions for the jerk as well as the advantages that go with each position. Click here to read.

NEW TESTIFY GEAR!
Baseball season is here, and so is Testify’s new 3/4 raglan shirt - in multiple colors! Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: Deadapalooza takes place this Friday evening (8/25/23), but the gym is still open for training for normal hours . . . you'll just see a lot of deadlifting if you train on Friday evening, or better yet, you can still sign 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.

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.

Women’s Strength Group

  • 8 week class beginning on September 19, 2023. Meets on Tuesdays and Thursdays from 6:00 p.m. to 7:30 p.m.

  • Get stronger with Starting Strength Coach Barb Mueller and Testify coaches Jamie Morrissey and Stephanie Sharp.

  • NO EXPERIENCE NEEDED! Open to all women who want to get strong!

  • 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 2023.06.19.

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 2023.05.29.

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

Compare to 2023.05.01.

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 2023.05.01.