The Testify Inquirer - July 29, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

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

A C
At last! A clear explanation of this totally nonsensical terminology!

Phil
Glad you found it useful, and thanks for the kind words. Hopefully, now the terminology is a bit more sensical :-)

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

7 Things Successful Lifters Do Before Pressing HEAVY (plus BONUS tip)
What should you take care of before a heavy press (AKA overhead press)? We cover 7 simple and effective tips - plus 1 bonus tip - when preparing to press heavy. Click here to watch.

 

What is a Power Snatch? | Olympic Weightlifting Technique
What is a power snatch? How is it different from a hang snatch, hang power snatch, or snatch? We address it all here in this brief article. Click here to read.

 

Blast from the Past: FIX Your Press | Correct Your TERRIBLE Elbows to Press More!
Are your hideous elbows ruining your press? In this video - our fourth in the series of Saturday Shorts on fixing the press - we quickly discuss and demonstrate how to solve this problem. Click here to watch.

 

Blast from the Past: The Deadlift: You're Doing This Wrong - Part 2
Your wrists are messing up your deadlift, and you don't even know it. In the 2nd article in our series on correcting the deadlift, Phil covers how to achieve the correct wrist positioning. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

WHAT'S COMING UP

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 23, 2024

  • 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.

Minneapolis, MN: Starting Strength Squat & Deadlift Camp

  • August 31, 2024

  • Spend the day learning the theory and practice of the low bar back squat and the deadlift.

  • Participants will spend lots of time on the platform receiving coaching and instruction on the squat and deadlift in a small group setting. We will also have a lecture and discussion on programming and cover how to identify and correct common technical problems.

  • Click here to register or for more information.

Starting Strength Self-Sufficient Lifter Camp

  • September 28, 2024

  • 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” – 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 2024.05.27.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2024.05.06.

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 2024.04.08.

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 2024.04.08.

As always, we hope this helps you get stronger and live better!

The Testify Ledger - July 22, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video This Bench Press Fix is a Game-Changer | Starting Strength Coach Explains (click the title to watch):

Kalani Pitmon
Bro my rack where I have my bar set, is a lil too low, and my arms on unrack are basically 90 degree angle almost, but the next height up is too high, Amy tips for unrack

Phil
I posted this in response to your question on the "STOP Doing This!! Your Shoulders are DESTROYING Your Bench Press" video but wanted to post it here too to make it easy to find. I hope it's useful for you.

"In general, it is far better to have the hooks a bit too low than a bit too high as you don't want to finish a set and then run the risk of not getting the bar back into the hooks while in a fatigued state.

As far as the height of the hooks seen in this video, they are different for each lifter, so don't base the height of your hooks on what you see in the video (perhaps I misunderstood the "1 peg lower than in the video" comment, but I wanted to be clear just in case).

If your arms have to be perpendicular to your torso to reach up and unrack the bar, then your hooks are most likely too low (I would say "certainly too low" but I haven't seen you lift in person, so perhaps I'm not correctly envisioning what you're describing). You should be able to reach back slightly as seen by the lifters in this video and still clear the hooks with an inch or two of space when unracking and racking the bar.

Setting up so that you are reaching straight up to unrack the bar (instead of up and back slightly) means you are essentially directly under the hooks, which means that eventually, you'll end up benching up directly into the underside of the hooks, getting trapped under the hooks in the process. This is not a situation you want to be in.

Probably a longer explanation than you were looking for, but I hope it was helpful. I'll post this to the other video that you commented on as well so you can see it in either place."

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

Beginner's Guide to Olympic Weightlifting: Power Jerk vs Squat Jerk vs Split Jerk
In weightlifting (AKA Olympic weightlifting), there are 3 different types of jerk, and each has its unique advantages. We describe and demonstrate each version as well as explain why you might want to perform it. Click here to watch.

 

LIFTING SHOES: The Complete Guide to the Best and WORST Shoes! (Lifting Gear Series)
We cover everything you'll ever want to know about lifting shoes, including what NOT to buy. This is the 5th article in our "Lifting Gear" series. Click here to read.

 

Blast from the Past: Do ONE Thing to Get Stronger and Improve All Your Lifts!
Can ONE cue help all of your lifts? Your squat, deadlift, press, bench press, snatch, and clean-and-jerk? Absolutely. We explain and demonstrate in just a few minutes. Click here to watch.

 

Blast from the Past: The Deadlift: You're Doing This Wrong
Does your deadlift swing away from you? In this first article in our series on correcting your deadlift, Phil covers how to achieve the correct balance in the setup for the pull. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

WHAT'S COMING UP

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 23, 2024

  • 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 28, 2024

  • 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 26, 2024

  • The annual Testify Fall Classic 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
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 2024.05.20.

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 2024.04.29.

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

Compare to 2024.04.01.

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 2024.04.01.

As always, we hope this helps you get stronger and live better!

Testify Register - July 15, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Barbell Basics | Anatomy of a Barbell | Barbell Buyer's Guide (click the title to watch):

Inner Life Photography
tell me one thing; is this written in any holy scripture that men cannot use 15 kg barbell or women’s bar.? i mean here in my country there is a huge price difference between women’s and men’s 20 kg bar.!! what’s your opinion?

Phil
Solid question, and the issue is the durability of the bar. A 15 kg bar has significantly more flex than a 20 kg bar due to the difference in diameter (25 mm vs 28-29 mm). As result, a 15 kg bar doesn't hold up well long term to heavier loads on lifts such as the squat, deadlift, bench, and press. This is exacerbated by the fact that, on a lift such as a squat, the plates rest on the bar even between sets when the bar rests on the hooks of the rack. Load a convenient weight such as 100 kg or 225 lb on a 15 kg bar as it sits on the hooks, and you'll already notice more flex in the 15 kg bar, and this gets more significant as the weight increases.

As a result of all of this, a 15 kg bar used in regular strength training will bend over time unless only lighter weights are used.

Inner Life Photography
@TestifySC okay and one more question; i am watching that you are using mostly bumper plates instead of olympic plates. does they make any difference because bumper plates are mostly used in weightlifting competitions internationally where they clean and jerk and throw it on the ground. what’s your advice to use which plates ( for bodybuilders ).??

Phil
Our plates at home (in our garage gym) are kilogram plates, so I mostly train in kilos at the gym so I don't need to go back and forth between different units. Our kilo plates at Testify are all bumpers since these are the plates we use during the snatch and clean-and-jerk (both in training and competition), so this is why you usually see me using kilo plates.

Beyond that, if you're not performing the olympic lifts, you don't need bumper plates (although you certainly can use them), and metal plates are cheaper.

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

3 Tactics to Triage Your Deadlift FAST (plus a bonus tactic)
We cover three major technical aspects (plus a bonus) of your deadlift to focus on and evaluate when trying to improve your deadlift. Click here to watch.

 

What is a Snatch (AKA Squat Snatch or Full Snatch)? | Olympic Weightlifting Technique
What is a snatch? How is it different from a power snatch or hang snatch? What is a squat snatch? What is a full snatch? We explain it all here in this brief article. Click here to read.

 

Blast from the Past: FIX Your Press | Correct Your STANCE to Press More!
Is your stance ruining your press? In this video - our third in the series of Saturday Shorts on fixing the press - Phil quickly discusses and demonstrates how to solve this problem. Click here to watch.

 

Blast from the Past: I Forgot My Belt! (Simple Lifting Trick)
If you use a belt when lifting - and you should - you're going to make this mistake eventually. We help you simply and quickly prevent it. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

WHAT'S COMING UP

Thanks to everyone who came out and competed at this past weekend’s IronFest VI! Also, a big thank you goes to those who helped out!

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 23, 2024

  • 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.

Minneapolis, MN: Starting Strength Squat & Deadlift Camp

  • August 31, 2024

  • Spend the day learning the theory and practice of the low bar back squat and the deadlift.

  • Participants will spend lots of time on the platform receiving coaching and instruction on the squat and deadlift in a small group setting. We will also have a lecture and discussion on programming and cover how to identify and correct common technical problems.

  • Click here to register or for more information.

Starting Strength Self-Sufficient Lifter Camp

  • September 28, 2024

  • 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:
10-20 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 2024.05.13.

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 2024.04.22.

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 yd sled push (50 ft down-back)
100 yd farmer carry (50 ft down-back)
Rest 1 min

Compare to 2024.03.25.

Option 4
Row 10 x 100m
Rest 1 min between sprints. Your score is your slowest time.

Compare to 2024.03.25.

As always, we hope this helps you get stronger and live better!

The Testify Chronicle - July 8, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 8 Things Successful Lifters Do Before Squatting HEAVY (plus 2 BONUS tips) (click the title to watch):

Max Toulouse
Chalk makes a massive difference in maintaining hand position. Even on highly knurled bars, my hands will begin to move out during a set without chalk.

Phil
Absolutely - nailed it.

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

8 Things Successful Lifters Do Before Squatting HEAVY (plus 2 BONUS tips)
What should you take care of before a heavy squat? We cover 8 simple and effective tips - plus 2 bonus tips - when preparing to squat heavy. Click here to watch.

 

WRIST WRAPS: The Complete Guide and How NOT to Put Them On! (Lifting Gear Series)
We cover everything you'll ever want to know about wrist wraps, including how NOT to put them on. This is the 4th article in the "Lifting Gear" series. Click here to read.

 

Blast from the Past: 2 Deadlifting Pieces of Equipment You NEED to Have!
Want a bigger deadlift? Phil covers two pieces of equipment that will immediately strengthen your deadlift. Click here to watch.

 

Blast from the Past: The Bench Press: You're Forgetting to Do This - Part 4
Are your terrible shoulders ruining your bench press? We quickly discuss the problem as well as how to correct your shoulder positioning. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: On the afternoon of Friday, 07/12/24, our training hours will run from 4:00 p.m. - 5:30 p.m. as we are hosting the annual IronFest competition that day. The morning hours remain the same as usual.

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 VI

  • July 12, 2024

  • 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.

Minneapolis, MN: Starting Strength Squat & Deadlift Camp

  • August 31, 2024

  • Spend the day learning the theory and practice of the low bar back squat and the deadlift.

  • Participants will spend lots of time on the platform receiving coaching and instruction on the squat and deadlift in a small group setting. We will also have a lecture and discussion on programming and cover how to identify and correct common technical problems.

  • Click here to register or for more information.

Starting Strength Self-Sufficient Lifter Camp

  • September 28, 2024

  • 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 2024.05.06.

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

Record distance for each round.

Compare to 2024.04.15.

Option 3
1. 5 x 50 ft seated sled pull. Add weight each round. Rest as needed.
2. 5 x 100 ft duck walk. Add weight each round. Rest as needed.

Compare to 2024.03.18.

Option 4
Outdoors
4 rounds:
50 yd farmer carry
80 m sled drag
Rest 2 min

Indoors
4 rounds:
100 ft farmer carry
100 ft sled drag
Rest 2 min

Compare to 2024.03.18.

As always, we hope this helps you get stronger and live better!

Testify Newsday - July 1, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Best Way to Put On a Lifting Belt! (and a secret weapon!) (click the title to watch):

Diego Castillo
Have you guys ever pulled a shoulder muscle putting on a weight belt just with your bare hands?

Phil
I have not, and I haven’t heard of any of our members doing that, but that’s a bummer. Most of us use the squat rack to put on the belt as it’s a very easy and effective approach.

Diego Castillo
@TestifySC with a heavy 4-inch belt and externally rotating out to get a tight fit I have at times pulled my shoulder. something gets pulled and I'm left with a dead arm. I'll definitely start using your screwdriver method to put on my belt. It really works.

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

Power Snatch vs Squat Snatch vs Split Snatch: Which Should YOU Do?
In weightlifting (AKA Olympic weightlifting), there are 3 different landing positions for the snatch, and each has its unique advantages. We cover each version as well as why you might want to perform it. Click here to watch.

 

What is a Hang Power Clean? | Olympic Weightlifting Technique
What is a hang power clean? How is it different from a clean, power clean, or hang clean? We cover it all here in this brief article. Click here to read.

 

Blast from the Past: FIX Your Press | Eliminate WEAK Wrists to Press More!
Are bad wrists ruining your press? In this video - our second in the series of Saturday Shorts on fixing the press - Phil quickly discusses and demonstrates how to solve this problem. Click here to watch.

 

Blast from the Past: The Squat: You "Kneed" to Do This
Are your awful knees ruining your squat? In this short article, we address how to solve this problem. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: We will be closed for training on Thursday, 07/04/24, in observance of Independence Day.

Reminder: On the afternoon of Friday, 07/12/24, our training hours will run from 4:00 p.m. - 5:30 p.m. as we are hosting the annual IronFest competition that day. The morning hours remain the same as usual.

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 VI

  • July 12, 2024

  • 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.

Minneapolis, MN: Starting Strength Squat & Deadlift Camp

  • August 31, 2024

  • Spend the day learning the theory and practice of the low bar back squat and the deadlift.

  • Participants will spend lots of time on the platform receiving coaching and instruction on the squat and deadlift in a small group setting. We will also have a lecture and discussion on programming and cover how to identify and correct common technical problems.

  • Click here to register or for more information.

Starting Strength Self-Sufficient Lifter Camp

  • September 28, 2024

  • 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 2024.04.29.

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 2024.04.08.

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 2024.03.11.

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 2024.03.11.

As always, we hope this helps you get stronger and live better!

The Testify Morning News - June 24, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 8 Things Successful Lifters Do Before Benching HEAVY (plus BONUS tip) (click the title to watch):

Bernie
I always use a grip that's wider than that one shown here, is this one more effektive or is it just a better way to train (using more muscle mass)? Because when i go narrower, i just can't do my working weights.

Phil
Solid question. In general, we teach and coach a moderate-width grip, i.e., not a narrow grip (although we do program the close grip bench press at times for post-novice trainees), but not a wide grip either.

We usually start with a grip that's about one hand-width wider than where the knurling starts (or one full thumb-length from where the knurling starts, which is usually close to the same spot). From there, we'll make minor adjustments as needed as we're looking for a grip that permits vertical forearms at the bottom of the rep (vertical when viewed from the 12 o'clock or 6 o'clock viewing position).

This allows us to train a lot of muscle mass over a long range of motion, which is what we're looking for as we're training for strength. With that said, you'll sometimes see powerlifters take a wider grip than this as it shortens the range of motion and, as a result, will often permit heavier loads to be benched.

Probably a longer answer than you were looking for, but I hope it proves useful.

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

Get a Bigger Press TODAY | 3 Tactics to Triage Your Press FAST
Need to fix your press but not sure where to start? We address three major technical aspects of your press to focus on and evaluate when trying to improve your press. Click here to watch.

 

KNEE SLEEVES: The Complete Guide and the BEST Way to Put Them On (Lifting Gear Series)
We cover everything related to knee sleeves - why, how, what, where, when, and the EASIEST ways to put them on. This is the third article in the "Lifting Gear" series. Click here to read.

 

Blast from the Past: Rack Pull for a BIGGER Deadlift!
Want to improve your deadlift? The rack pull can help. Phil explains what a rack pull is, how to do it, and why you might want to utilize the rack pull in your training. Click here to watch.

 

Blast from the Past: The Bench Press: You're Forgetting to Do This - Part 3
Is your focal point - or lack thereof - destroying your bench press? We quickly discuss and demonstrate how to solve this problem. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: We will be closed for training on Thursday, 07/04/24, in observance of Independence Day.

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!

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 VI

  • July 12, 2024

  • 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 23, 2024

  • 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 28, 2024

  • 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
“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 2024.04.22.

Option 2
Bike/row:
12 min TT

Score = distance

Compare to 2024.04.01.

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 2024.03.04.

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 2024.03.04.

As always, we hope this helps you get stronger and live better!