Week 2021.06.28

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Reminder: In observance of Independence Day, we will be open for training from 7:00 a.m. - 10:00 a.m. on Monday, July 5th, but we will be closed for the afternoon and evening that day.

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 2021.04.26.

Option 2
Bike/row:
12 min TT
Score = distance

Compare to 2021.04.05.

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

Compare to 2021.03.08.

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 2021.03.01.

Lifting Etiquette

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This . . . is NOT how a spotter performs a good hand-off.

This . . . is NOT how a spotter performs a good hand-off.

Discussing lifting etiquette may not be particularly exciting, but if you’ve ever received a bad hand-off on a bench press or had someone stand right in your line of sight on a press, you already know it’s important, so let’s briefly cover a few key points: 

Gentle hand-off on the bench press
If you’re spotting someone on the bench press, be smart, and be kind. Provide just enough assistance on the hand-off to help the lifter guide the bar into place over the shoulders, but don’t provide any more assistance than that. Too many spotters lift up too hard and ruin the lifter’s setup in the process.

“Working in” with another lifter
It is perfectly normal to share a bar, rack, and/or platform with another lifter (and it makes lifting more fun as well). If you lifted in high school or college, you’re already used to this, but this might be a new concept for those who started lifting later in life. For the squat or press, this situation tends to work best if the lifters are somewhat close in height (set the pins for the shorter partner as the taller partner can always get lower to unrack the bar), but pretty much everyone can bench with someone else, and this is certainly true for floor pulls like snatches, cleans, rows, and deadlifts as well - especially if there’s a deadlift jack available.

Not sure how to break the ice with another lifter? Just walk on up and say, “Can I work in with you, bro?”

Don’t coach someone else
Just don’t. It’s a bad idea.

This . . . is NOT the greatest place to stand while someone is pressing.

This . . . is NOT the greatest place to stand while someone is pressing.

Get out da way
It’s ludacris to stand in the way of a lifter’s focal point, so don’t position yourself directly in a lifter’s line of sight if you can avoid it. This is not a big deal on most warm-ups, but it is rather important on work sets. If you’re about to walk by or are about to lift directly across from Bob, who’s performing his work sets of press, simply wait until he finishes the set, and then go about your life.

Brush the chalk off your bar
You use chalk when you lift because you have a brain, and due to this brain, you also probably realize that chalk absorbs moisture (which is why you use it). Because of this, you’ll always want to brush the chalk off of your barbell when you’re finished lifting to help prevent rust formation.

Put your equipment away
. . . or you owe the gym a dozen donuts . . . at least if you train with us at Testify. It should go without saying that you should put the equipment back where you found it (benches, barbells, weights, collars, etc.), but sometimes, it still needs to be said.

Wipe down your bench when you’re finished
Simply spray a rag or paper towel with whatever cleaner your gym uses and quickly wipe down the top surface of your bench. By doing so, you’ve ensured that no one else is subjected to the salty remnant of your sweaty backside.

Week 2021.06.21

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Reminder: Please note that the gym will be closed this Saturday, 06/26/21, as we are hosting the annual Testify Strongman Summer Showdown.

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 2021.04.19.

Option 2
Bike/row:
8 x 30 sec on/2:00 off

Score = least distance covered in any 30 second interval

Compare to 2021.03.29.

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 2021.03.01.

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

Compare to 2021.02.22.

Setting Down the Deadlift

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(A Blast from the Past article originally posted on 06/19/19)

When you take your stance for the deadlift, you do so in a position that places the bar directly over the middle of your foot, i.e., with your shins about an inch from the bar. This is all well and good for that first rep, but you also want to pull every subsequent rep from that same midfoot position. It is not uncommon to see lifters set the bar down well in front of the midfoot (and yes, sometimes even behind the midfoot), and they then have to spend extra time and effort at the bottom of the deadlift getting the bar back to the proper position for the next pull.

Let’s fix this.

When you lower the deadlift, you do so by bending primarily at the hips first - reaching back with your hips and sliding the bar down your thighs by bending at your waist - and bending at the knees second. If you do this, you stand a very good chance of setting the bar down right where you picked it up in the first place - over your midfoot. However, if you find that you still struggle to put the bar down in the right spot, try this: look right at the middle of your foot as you set the bar down.

If you look at the middle of your foot, tell yourself to set the bar down RIGHT THERE, and keep looking at the middle of your foot as you lower the bar, I bet you’ll find that your body takes care of the rest, and magically, that bar will be in the right spot for your next pull. If you find yourself constantly setting the bar down in the wrong spot, give this a try for a few sessions and see if it doesn’t fix the problem.

Week 2021.06.14

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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 2021.04.12.

Option 2
Bike/row:
4 x 800m

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

Compare to 2021.03.22.

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

Compare to 2021.02.22.

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 2021.02.15.

Hot Tips for Warm Weather Training

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(A Blast from the Past article originally posted on 06/09/19)

Summer has arrived, and it is certainly getting warm in the gym. With this in mind, here are a couple of tips for training when it’s hot:

  • Bring a towel. Not a washcloth. A towel. You’ll appreciate it.

  • Cotton t-shirts are always a lifter’s best friend, but in the summer, some of you may want to bring more than one. One shirt to squat, and then one for the rest of the training session. Some of you may need three shirts!

  • Tank tops are excellent when you want to show off your sculpted gunzz, but they are terrible for squatting, benching, and cleaning (the olympic version - you can vacuum and dust in a tank to your heart’s delight). Tank tops leave your shoulders bare, and you want fabric in contact with the bar or the bench, not sweaty, oily human skin. Gross. Just gross.

  • If you don’t typically train with a water bottle, now is a good time to start. Gatorade or a similar sports drink works well also.

  • Headbands are not only stylish - they keep sweat out of your eyes.

Also, as a bit of a housekeeping follow-up to the tips above, please remember to do the following:

  • Spray and wipe down your bench when you’re finished benching.

  • Grab a nylon brush (we have 4 of them at the gym) and brush down your bar before you take it back to the storage area.

Some people like training when it’s hot while some would choose a chilly day every time, but whether you love it or hate it, you can still train productively when it gets hot. A little preparation goes a long way, and you’ll find that you can adapt to the warmer weather just fine. After all, you’re an athlete.