Testify Daily Observer - November 20, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Valsalva and Your Deadlift (click the title to watch):

Eric Anderton
What about passing out after the deadlift? Trying to avoid that.

Phil
Are you concerned that it will be a problem in the future, or has it been a problem already?

Eric Anderton
I haven't passed out yet, but a couple of times I've been super dizzy.

Eric Anderton
future.

Phil
Roger that. A few things - make sure you're performing the Valsalva against a closed glottis and not just against a closed mouth (usually accompanied by puffed out cheeks). If you say the word "hick" and hold the "ck" part, that's what a closed glottis feels like. Beyond that, you could experiment with hissing or grunting slightly when pulling - this has helped for some people. For the most part, this phenomenon passes, and you adapt as you get stronger and continue deadlifting, but those tips might help. Also, and importantly, if you get dizzy, take a knee. Falling hurts much less . . . if you're already on the floor. Admittedly, I say this with a bit of humor intended, but it's very true nonetheless, and we tell this to anyone if they ever get dizzy or lightheaded.

Eric Anderton
good tip. Tried the hick move. Worked

Phil
Excellent - glad to hear it!

ARTICLES & VIDEOS

5 Seconds to a BIGGER Deadlift
5 seconds to a bigger, better, stronger deadlift - how is this even possible? Find out with this solution. Click here to watch.

 

Improve Your Deadlift by FIXING These 3 Errors!
Fix these 3 errors for a stronger and more efficient deadlift. Click here to read.

 

Blast from the Past: Easy Setup for Deadlift, Snatch, & Clean (in less than 3 minutes!)
In less than 3 minutes, learn how to setup for your deadlift, snatch, and clean in a manner that is simple, efficient, and consistent. Click here to watch.

 

Blast from the Past: Quick & Easy DIY Lifting Straps!
Need some lifting straps? We show you how to quickly make a cheap and indestructible pair that you'll use for years. Click here to read.

NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style and comfort this fall? Get yourself a Testify hoodie - in practically any color! 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 the inaugural Benching Bonanza this past Friday, and thank you so much to everyone who helped out! Judges, loaders, spotters, those who helped set up and tear down - you all were great, and we couldn't have wonderful events like this without you!

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, 11/22/23: Regular hours
Thursday, 11/23/23: Closed
Friday, 11/24/23: 7:00 a.m. - 10:00 a.m.
Saturday, 11/25/23: 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.

Testify Christmas Classic

  • December 2, 2023

  • Come on out and join us for the annual Testify Christmas Classic! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.

  • Click here to register or for more information.

Testify Leprechaun Lift-off

  • March 16, 2024

  • Want to join us for the annual Testify Leprechaun Lift-off? Of course you do! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.

  • Click here to register or for more information.

Testify Strengthlifting Challenge

  • April 6, 2024

  • The annual Testify Strengthlifting Challenge is back, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
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 2023.09.18.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2023.08.28.

Option 3
1. Work up to a heavy single on the axle clean-and-press (i.e., ground to overhead).
2. 5 x 100 ft Zercher carry (50 ft down-back). Add weight each round. Rest as needed.

Compare to 2023.07.31.

Option 4
Outdoors:
5 rounds:
15 cal row
50 yd sled push, 100#/50#

Indoors:
5 rounds:
15 cal row
100 ft sled push, 250#/125#

Push sled slow for recovery. Score is slowest row.

Compare to 2023.07.31.

The Testify Examiner - November 13, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video How to Build Jerk Blocks - Part 1: Stackers (click the title to watch):

Richmon Schumann
What height do you build the jerk blocks to? Is it based on a standard or just the height of the person using the blocks?

Phil
These are about 45 to 46 inches tall. They were designed with the goal that pretty much anybody (even relatively tall people) could still use them for jerk blocks. Most people will not use all of the blocks when performing jerks from the blocks.

ARTICLES & VIDEOS

One Clue to Identify a Bad Squat EARLY
How can you tell that your squat is going to be harder and less efficient than it should be? Watch for this tell-tale sign on the descent and learn how to fix it. Click here to watch.

 

How to EASILY Move Stall Mats! | Gym Equipment
Horse stall mats are supremely useful for platforms and/or gym flooring, but they’re a pain to move...OR ARE THEY?! There’s a better way. You need to get your mind right, so check out this article. Click here to read.

 

Blast from the Past: How to Put on Knee Sleeves (the super secret and easy way!)
Stop struggling to get your knee sleeves on. Phil, Becky, and Sharon show you this super secret method - it's simple and easy. Click here to watch.

 

Blast from the Past: Weightlifting vs Powerlifting vs Strengthlifting - What's the Difference?!
“What’s the deal with all of these lifting sports? I can’t keep them straight!” Phil explains in this short article. Click here to read.

NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style and comfort this fall? Get yourself a Testify hoodie - in practically any color! 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.

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.

Testify Christmas Classic

  • December 2, 2023

  • Come on out and join us for the annual Testify Christmas Classic! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.

  • Click here to register or for more information.

Testify Strengthlifting Challenge

  • April 6, 2024

  • The annual Testify Strengthlifting Challenge is back, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here to register or for more information.

IN OTHER NEWS . . .

This year, Testify Strength & Conditioning will be participating in Samaritan’s Purse Operation Christmas Child event as a way to support our community and beyond!  

Would you like to join us in sending a shoebox filled with gifts and personal items to a child in need this Christmas?  Your shoebox will be an expression of God’s love to a child in need around the world.  Any shoebox will do, fill it with toys, personal care items, school supplies and accessories.  You can choose to make your box specific to a boy or girl ages 2-14 years old. Fill out the envelope (located on the table outside the gym office) and add $10/box for shipping and attach it to your box.  

Check out the table outside the gym office for all the details and how to pack a box.  Our goal is to deliver 20 boxes to a local church drop-off site to be processed and sent out to the children.   Shoeboxes need to be returned to Testify no later than November 13th. 

 If you have any questions please contact Barb at barb.mueller@testifysc.com.

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 2023.09.11.

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 2023.08.21.

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

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

Compare to 2023.07.24.

Option 4
5 rounds:
4 tire flips
8 sledgehammer strikes
6 pull-ups
10 push-ups

Pull-ups and push-ups can be modified – talk to the coaches for options.

Compare to 2023.07.24.

Testify Post-Dispatch - November 6, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video RUGBY PLAYER ANNIHILATES 330 LB x 5 PIN SQUAT!! (click the title to watch):

English with Joe
Why does he rest on the support?

Phil
This is a pin squat; it’s a variation of a regular squat wherein the lifter pauses for a set amount of time - usually 1-2 seconds - before driving the weight back up again. Ideally, the lifter should not relax with the weight on the pins (the pins take only a small amount of the load).

This type of squat removes most (or all) of the stretch reflex and this makes for a harder (i.e., more disadvantaged) squat.

ARTICLES & VIDEOS

Do These FOUR Things When Starting Strength Gets Hard
What should you do when Starting Strength gets hard? Here are 4 steps to follow (plus 3 bonus tips). Click here to watch.

 

Why do I Keep FAILING?!
Are you missing reps? Let's address one potential problem, and it's one that's easy to fix. Click here to read.

 

Blast from the Past: How to Fix Your Deadlift (solve this common error!)
Is your lower back rounding when you deadlift? Phil discusses this error as well as why it's a problem and gives several ways to fix the issue. Click here to watch.

 

Blast from the Past: How to Unrack the Press: Use Your Legs!
Don't derail your press from the start with a weak unracking process - use your legs. Phil explains. Click here to read.

NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style and comfort this fall? Get yourself a Testify hoodie - in practically any color! 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.

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.

Testify Christmas Classic

  • December 2, 2023

  • The annual Testify Christmas Classic is back, and you're invited! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.

  • Click here to register or for more information.

IN OTHER NEWS . . .

This year, Testify Strength & Conditioning will be participating in Samaritan’s Purse Operation Christmas Child event as a way to support our community and beyond!  

Would you like to join us in sending a shoebox filled with gifts and personal items to a child in need this Christmas?  Your shoebox will be an expression of God’s love to a child in need around the world.  Any shoebox will do, fill it with toys, personal care items, school supplies and accessories.  You can choose to make your box specific to a boy or girl ages 2-14 years old. Fill out the envelope (located on the table outside the gym office) and add $10/box for shipping and attach it to your box.  

Check out the table outside the gym office for all the details and how to pack a box.  Our goal is to deliver 20 boxes to a local church drop-off site to be processed and sent out to the children.   Shoeboxes need to be returned to Testify no later than November 13th. 

 If you have any questions please contact Barb at barb.mueller@testifysc.com.

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 2023.09.04.

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 2023.08.14.

Option 3
5-10 rounds:
50 ft yoke carry
50 ft yoke push
100 ft sandbag carry and S.O.B. (sandbag-over-bar)

Perform 1 round every 2-3 minutes.

Compare to 2023.07.17.

Option 4
Row/Tire 10 min ladder:
2 cal row
2 tire flips
4 cal row
4 tire flips
6 cal row
6 tire flips
…
Climb the ladder as high as possible in 10 minutes.

Compare to 2023.07.17.

Testify Citizen - October 30, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video TINY GRANDMA SQUATS 205 LB! (click the title to watch):

Pops 355
Why leaned over????

Phil
Solid question – it’s a stronger position and makes better use of the musculature surrounding the hips and the knees. Trying to raise the chest too soon makes for a much more difficult squat.

ARTICLES & VIDEOS

Bench Press: He Should NOT Have Done This...
Phil addresses and helps you fix a common bench press error in this episode of our Two Minute Tactics. Click here to watch.

 

Lifting Straps | What You're Doing WRONG (common mistakes)
We cover several common mistakes that new lifters make with lifting straps (and how to fix them). Click here to read.

 

Blast from the Past: Weightlifting vs Powerlifting vs Hybrid Barbells in 2 minutes!
What's with the different markings on barbells? Phil quickly and simply explains what they mean, what purpose they serve, and how to know which one to use. Click here to watch.

 

Blast from the Past: Bar Math: Stop Doing This!
Quit using subtraction and division to load weight onto your bar! Share this with a friend who struggles with bar math, and if it's you, we can help. Click here to read.

NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style and comfort this fall? Get yourself a Testify hoodie - in practically any color! 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.

Free Intro to Deadlift Session

  • November 4, 2023

  • Are you interested in getting stronger? Book your free "Intro to Deadlift" session and learn to deadlift, 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.

Testify Christmas Classic

  • December 2, 2023

  • The annual Testify Christmas Classic is back, and you're invited! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.

  • Click here to register or for more information.

IN OTHER NEWS . . .

This year, Testify Strength & Conditioning will be participating in Samaritan’s Purse Operation Christmas Child event as a way to support our community and beyond!  

Would you like to join us in sending a shoebox filled with gifts and personal items to a child in need this Christmas?  Your shoebox will be an expression of God’s love to a child in need around the world.  Any shoebox will do, fill it with toys, personal care items, school supplies and accessories.  You can choose to make your box specific to a boy or girl ages 2-14 years old. Fill out the envelope (located on the table outside the gym office) and add $10/box for shipping and attach it to your box.  

Check out the table outside the gym office for all the details and how to pack a box.  Our goal is to deliver 20 boxes to a local church drop-off site to be processed and sent out to the children.   Shoeboxes need to be returned to Testify no later than November 13th. 

 If you have any questions please contact Barb at barb.mueller@testifysc.com.

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 2023.08.28.

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

Record distance for each round.

Compare to 2023.08.07.

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 2023.07.10.

Option 4
5-8 rounds:
50 ft sled push
50 ft sled pull (hand over hand)
Row 1 minute
Rest 1 minute

This can also be done in a group of three where the sledder determines how long the other two people row and rest.

Compare to 2023.07.10.

Testify Nugget - October 23, 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!
https://youtu.be/EY27KfoiQNM

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

EASY BARBELL RESTORATION - Rusty Barbell Transformation
Learn how to restore a rusty barbell and make it look new again. Click here to watch.

 

Cleans vs Power Cleans vs Hang Cleans - What's the Difference?!
Cleans, power cleans, hang cleans, hang power cleans - Starting Strength Coach Phil Meggers covers the differences as well as how to easily remember each one. Click here to read.

 

Blast from the Past: Build a Lifting Platform in 3 Minutes!
In under 3 minutes, Phil, Becky, and Barb show you how to build a lifting platform that is durable, protects your equipment and floor, and is easy to put together. Click here to watch.

 

Blast from the Past: Ain't Nothing Worse than a Slippery Bench!
Slipping and sliding when you bench press? Phil helps you quickly and easily fix this situation with a few options. Click here to read.

NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style and comfort this fall? Get yourself a Testify hoodie - in practically any color! Get yours today and represent your favorite gym.

Click here to head to the Testify Store.

WHAT'S COMING UP

The annual Testify Fall Classic was a great success this weekend, and we are immensely thankful to everyone who helped out! Loaders, judges, 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.

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.

Free Intro to Deadlift Session

  • November 4, 2023

  • Are you interested in getting stronger? Book your free "Intro to Deadlift" session and learn to deadlift, 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.

IN OTHER NEWS . . .

This year, Testify Strength & Conditioning will be participating in Samaritan’s Purse Operation Christmas Child event as a way to support our community and beyond!  

Would you like to join us in sending a shoebox filled with gifts and personal items to a child in need this Christmas?  Your shoebox will be an expression of God’s love to a child in need around the world.  Any shoebox will do, fill it with toys, personal care items, school supplies and accessories.  You can choose to make your box specific to a boy or girl ages 2-14 years old. Fill out the envelope (located on the table outside the gym office) and add $10/box for shipping and attach it to your box.  

Check out the table outside the gym office for all the details and how to pack a box.  Our goal is to deliver 20 boxes to a local church drop-off site to be processed and sent out to the children.   Shoeboxes need to be returned to Testify no later than November 13th. 

 If you have any questions please contact Barb at barb.mueller@testifysc.com.

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 2023.08.21.

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 2023.07.31.

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

Compare to 2023.07.03.

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 2023.07.03.

The Testify Spectator - October 16, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Easy Trick for Your Deadlift Stance! (click the title to watch):

Nick
What about stance width?

Phil
Good question. The short answer is narrow - about hip width (not shoulder width). Usually the heels will be roughly 8-12 inches apart, and the toe angle is about 10-15 degrees out. It will be significantly narrower than the squat.

ARTICLES & VIDEOS

How to Stiff Leg Deadlift (and Why!)
Want to improve your deadlift? The stiff leg deadlift (AKA stiff-legged deadlift) can help. Phil explains what a stiff leg deadlift is, how to do it, and why you might want to utilize the the SLDL in your training. Click here to watch.

 

2 Clues to SPOT Your Terrible Deadlift EARLY!
Is your deadlift drifting away from you? Learn to notice the problem before it happens as well as how to fix it. Click here to watch.

 

2 Deadlifting Pieces of Equipment You NEED to Have!
Want a bigger deadlift? We cover two pieces of equipment that will immediately strengthen your deadlift. Click here to read.

 

Blast from the Past: 4 Ways You're Ruining Your Clean!
Quit making these mistakes when cleaning (whether it's a power clean, split clean, or squat clean)! We cover 4 common clean errors as well as how to fix these mistakes. Click here to watch.

 

Blast from the Past: The Squat: Hips and Knees Together!
If you descend into your squat by breaking at the hips first instead of hips-and-knees together, that's a problem. Let's fix it. Click here to read.

NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style and comfort this fall? Get yourself a Testify hoodie - in practically any color! 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, 10/21/23, as we are hosting the annual Testify Fall Classic strengthlifting meet.

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
“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 2023.08.14.

Option 2
Bike/row:
12 min TT

Score = distance

Compare to 2023.07.24.

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 2023.06.26.

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 2023.06.26.