Testify Chronicle - June 5, 2023
/THIS WEEK'S QUESTION
From our video "Go Home, Get Weak, and DIE" | Why Your Doctor is WRONG about Lifting Weights (click the title to watch):
Peter
I'm confused. Various of the lifters seemed to be lifting in a wrong way. I realise that suggests that my 'take' on this must be wrong. I'm not seeing 'bend the knees' lifting?
Phil
Reasonable question Peter, and what you're probably referring to is a very conscious decision to not only bend at the knees (so the knees do indeed bend of course), but also bend the hips, i.e., bend over as one lifts. In the squat, this makes for a stronger movement (as opposed to trying to keep the back angle vertical), and it's also easier to achieve depth. In the deadlift, this makes it possible to make sure that the knees are not an obstacle for the bar's path (when the knees get in the way of the bar, it makes for a very difficult, inefficient, and weak deadlift).
Note, however, that although the back goes through a host of angles - from vertical at the top of the movement to relatively horizontal at the bottom of the movement - we still want a straight back. And indeed, this is exactly how the back gets stronger. The muscles of the back (and the entire trunk) are responsible for keeping the back flat and rigid - like a steel beam - throughout the entire movement. And so one begins at a very manageable weight at which one can maintain the correct positioning and movement, the body adapts to that weight by getting stronger, and then we increase the weight slightly, and the process begins again.
Here's a solid explanation in this video we put out a few weeks back:
The ONE Thing Fitness Magazines WON'T Tell You About the Squat
https://youtu.be/qWb-onZhxvw
I hope this helps!
ARTICLES & VIDEOS
Go Home, Get Weak, and DIE: Why Your Doctor is WRONG about Lifting Weights
You've heard it before: "Why are you doing this?" "You don't need to be lifting those heavy weights." And they're all wrong. So wrong. Click here to watch.
EASY Fix for a Slanted Lifting Platform (Cheap & Fast!)
Got a barbell that rolls due to your slanted lifting platform? A solution might be easier than you think. Click here to watch.
DIY Lifting Platform - Easy and Fast!
We help you quickly and easily build a lifting platform that is durable and protects your equipment and floor. Click here to read.
Blast from the Past: How to Start Lifting | Personal Gear
What personal gear do you need to start lifting weights? In the second video of the "How to Start Lifting" series, we cover the personal equipment that you'll need as well as a few things to avoid (spoiler: don't get Chuck Taylors!). Click here to watch.
Blast from the Past: Tips and Tricks for the New Lifter
We cover a few tips and tricks to help the new lifter. Click here to read.
NEW TESTIFY GEAR!
Sun's out, guns out, and we've got men's and women’s tank tops in multiple colors. Get yours today and represent your favorite gym!
Click here to head to the Testify Store.
WHAT'S COMING UP
Update! Parking will be restricted for roughly a week yet due to the curing process (as well as painting lines).
Reminder: We will be closed for training on Saturday, June 17, as we are hosting the annual Testify Strongman Summer Showdown that day.
Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.
Testify Strongman Summer Showdown
June 17, 2023
Show up to lift, throw, carry, push, and pull big things, but most importantly, show up to have a great time with your fellow competitors and perhaps try something new!
Click here to register or for more information.
Testify IronFest V
July 8, 2023
IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.
Click here to register or for more information.
Testify Fall Classic
October 21, 2023
The Testify Fall Classic is back for 2023, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.
Click here to register or for more information.
THIS WEEK’S CONDITIONING
Option 1
“Prowler Base”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest until breathing and heart rate slow down. (45 sec – 2 min)
4. Repeat 5-15 times.
Courtesy of “Death by Prowler” (on Starting Strength).
Compare to 2023.04.03.
Option 2
Bike/row:
4 x 3 minutes
Rest 3 minutes between each round. Score = lowest distance.
Compare to 2023.03.13.
Option 3
Outdoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute
Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)
Rest 1 minute
Compare to 2023.02.13.
Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5
Compare to 2023.02.13.
EASY Fix for a Slanted Lifting Platform (Cheap & Fast!)
/Got a barbell that rolls due to your slanted lifting platform? A solution might be easier than you think.
At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Click the button below to get quality coaching from a Starting Strength Coach and start getting stronger TODAY.
DIY Lifting Platform - Easy and Fast!
/
Let’s build a lifting platform . . . fast. We’ve got the steps below, and be sure to watch the included videos to see the process in action.
Why You Should Have a Lifting Platform
You want a lifting platform for several reasons - first, it protects your equipment. Specifically, it protects your plates and the floor from chipping, cracking, and/or breaking due to deadlifting, cleaning, snatching, rowing, etc. Second, it’s great for noise and vibration dampening, which is important when you’re lifting while your 2-year-old is sleeping, and it’s also important so that you don’t annoy your neighbors. Finally, a platform is useful for safety - it clearly delineates your lifting space. When you’re on the platform, it says, “Hey, this is someone’s lifting space - stay off the platform.”
How to Build It
“Build” is an aggressive term. Putting together a platform is pretty simple - so much so that “assemble” is probably more appropriate. Here we go:
Step 1: Base Layer
Take two ¾” x 4’ x 8’ sheets of OSB and set them down on the floor side-by-side. These sheets run lengthwise, i.e., “front-to-back” in terms of your platform’s orientation (Figure 1).
Note: These sheets are commonly referred to as ¾” thick, but the actual thickness is 23/32” and will be listed that way at the lumber store.
IMPORTANT: Most sheets have a slight bow or “crown” to them. When setting them down, be sure that the crown is up. In other words, you want the sheet to make a hill, not a valley. If you do this, the weight of the entire platform itself helps remove any bowing from the final product.
Step 2: Middle Layer
Take two more ¾” x 4’ x 8’ sheets of OSB and set them on top of the base layer so that they run perpendicular to the base layer’s sheets, i.e., “side-to-side” in terms of your platform’s orientation (Figure 2). Attach the middle layer to the base layer using 1 ¼” screws - we use 3 screws along the short edge of each sheet and 4 screws along the long edge of each sheet.
Step 3: Top Layer - MDF
Take a ¾” thick sheet of MDF and cut it so that it’s 96” x 42” (i.e., 8’ x 3.5’). MDF comes in 97” x 49” sheets, and you can either have your lumber supplier do it for you (Lowe’s typically does this for free), or you can do it yourself. We like MDF as it’s relatively heavy, sits nice and flat, and because of this, it helps remove any bowing from your platform. With that said, you can also use something nicer like oak for the top layer.
Using 1 ⅝” screws, attach the MDF to the middle layer so that it’s perpendicular to that layer (i.e., the MDF will run “front-to-back”) and centered. The MDF should sit so that it’s 27” in from either side of the platform. We use 3 screws down each long edge for a total of 6 screws. Be sure that the screws are slightly countersunk so that you don’t damage your plates if you accidentally set the bar down a bit off-center.
Step 4: Top Layer - Horse Stall Mats
Get three ¾” x 4’ x 6’ rubber horse stall mats. Ideally, you want mats without any type of pattern or texture on them, but if they are dimpled on the bottom, it’s not the end of the world. Using a jig saw (watch the video), cut two 72” x 27” pieces (i.e., 6’ x 2’3”) and two 24” x 27” pieces (i.e., 2’ x 2’3”). Thus, you now have two long pieces and two short pieces of horse stall mat.
Set one long piece and one short piece on the left side of the MDF and repeat the process on the right side of the MDF (Figure 3). Make sure the rubber mats fit tight and snug up against the MDF as well as each other, then attach the mats to the middle layer using 1 ⅝” screws (Figure 4), and again, be sure to countersink them slightly. We put screws around the outside, front, and back edges of the mats. However, don’t put screws on the edge near the MDF - this will help ensure that you don’t accidentally set your plates down on a screw that’s a bit proud.
There you have it - your very own lifting platform. It’s easy, it’s quick, and it’s incredibly durable.
As always, we hope this helps you get stronger and live better.
-Phil
PS: Whenever you want even more Testify in your life, here are some free resources:
Book a free intro and strategy session with us HERE.
Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.
Get our free weekly email - containing useful videos, articles, and training tips - HERE.
Follow Testify on Instagram HERE.
Subscribe to Testify’s YouTube channel HERE.
(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)
At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?
How to Start Lifting | Personal Gear
/What personal gear do you need to start lifting weights? In the second video of the "How to Start Lifting" series, Phil covers the personal equipment that you'll need as well as a few things to avoid (spoiler: don't get Chuck Taylors!).
(This video is a Blast from the Past video originally published on 10/11/21.)
At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Click the button below to get quality coaching from a Starting Strength Coach and start getting stronger TODAY.
Tips and Tricks for the New Lifter
/
(A Blast from the Past article originally posted on 03/19/21)
When you’re new to some task, like lifting, there are always a few tips and tricks that will seem rather obvious to you years later, so in an effort to speed things up a bit, here are several that might prove useful to both new and experienced lifters:
figure 1: An additional use for your wrist wraps
Deadlifting on a Non-level Floor
If you must deadlift on a slightly non-level floor (hopefully very slightly!), and you find that the barbell always wants to roll a bit, you can simply place your wrist wraps on the floor in front of the plates (Figure 1).
You can, of course, use any other soft, thin items like socks, lifting straps, even sponges, but don’t use a hard item like a 2.5-lb plate. If you set the bar down, and it glances off that item, it will come back at your shins, and shins and horizontally moving barbells don’t get along well (hint: the barbell always wins). In addition, the contact between the plate(s) on the bar and the 2.5-lb plate on the floor may cause one or both of them to chip. Wrist wraps are thick enough to immobilize the bar but soft and compressible enough that setting the bar down on top of the wrist wraps won’t cause any problems.
Quit Using 2.5-lb Plates . . . Sometimes
Stop using 2.5-lb plates in your warm-ups. As you get stronger, you’ll find that you can round most - if not all - of your warm-up weights to numbers that end in “5.” This will allow you to stop using 2.5-lb plates in your warm-ups.
If you’d like to use 2.5-lb plates in your final warm-up in an effort to be a bit more precise, that’s fine, but most of your warm-up weight selections won’t require this level of precision. (If your work sets on a given lift are less than 100 lbs, you might decide to use 2.5-lb plates more often in your warm-ups, but you can apply a similar exclusionary logic to the 1.25-lb plates instead.)
Stop Resting . . . Sort-of
Stop resting between your warm-ups sets. We mention this on a regular basis, but it still blows people’s minds that they don’t need to rest 5 minutes between every single set.
Do your empty bar sets (alright, you can rest 15 seconds between your two empty bar sets of five reps), then add weight and go. Then add weight and go again. Repeat until it’s time for your first work set, before which you should probably rest a few minutes. Remember - the act of changing the weight on the bar gives you enough rest to do the next warm-up set. This will save you a lot of time in the gym.
Write Out Your Next Workout
Write out your next workout before leaving the gym. As you gain experience, you may ditch this habit, and that’s perfectly fine, but when you’re new, it’s a very productive use of your rest periods to start writing out your next workout in your training journal - especially the warm-ups. You’re already in “training mode,” and the warm-ups you performed today will inform and influence the warm-ups you do next time, so now is as good a time as any to write out your next training session (and you won’t have to think too hard when you come in the gym next time).
As always, we hope these tips and tricks help you get stronger and live better.
-Phil
PS: Whenever you want even more Testify in your life, here are some free resources:
Book a free intro and strategy session with us HERE.
Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.
Get our free weekly email - containing useful videos, articles, and training tips - HERE.
Follow Testify on Instagram HERE.
Subscribe to Testify’s YouTube channel HERE.
(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)