Testify Courant - August 14, 2023

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THIS WEEK'S SUBMISSION
From our video Valsalva and Your Deadlift (click the title to watch):

Buono Legnani's Palette
Should the Valsalva maneuver be used with all the exercises, i.e. deadlift, squat, bench press, press, power clean, and even lying tricep extension, pullup, etc. or only when doing deadlifts?

Phil
Yep, all of them.

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ARTICLES & VIDEOS

Get Your FIRST Chin-up or Pull-up | 6 Ways to Success!
Want to get your first chin-up or pull-up. We cover 6 ways to help you get it done. Click here to watch.

What's the Difference: Snatch vs Hang Snatch vs Power Snatch | FAST & EASY
Snatch, hang snatch, power snatch, hang power snatch . . . in under 3 min! What are the differences between these lifts, and how can we easily remember each one? Click here to watch.

Things You Should NEVER Do
Here are a few training-related situations that you should try to avoid. At all costs. Watch out, now. Click here to read.

Blast from the Past: DIY Lifting Straps in 1 Minute!
In less than a minute, Phil demonstrates how to make a cheap and practically indestructible pair of lifting straps. Click here to watch.

Blast from the Past: Do This . . . NOT This: Lifting Etiquette
Ever gotten a bad hand-off on the bench press or had someone stand in your line of sight while pressing? Phil covers a few key points of lifting etiquette. Click here to read.

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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.

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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 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.

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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 2023.06.12.

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 2023.05.22.

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 2023.04.24.

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

Compare to 2023.04.24.

What's the Difference: Snatch vs Hang Snatch vs Power Snatch | FAST & EASY

Snatch, hang snatch, power snatch, hang power snatch . . . all in less than 3 minutes! What are the differences between these lifts, and how can we easily remember each one?

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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.

Things You Should NEVER Do

(This article was originally published on Starting Strength on 12/28/21.)

Here are a few training-related situations that you should try to avoid. At all costs. Watch out, now.

1. NEVER train when injured.
If you’ve pulled your right hamstring, for instance, it doesn’t matter that we can modify training to deal with this and help the healing process along. It doesn’t matter that you can still make excellent progress on - at the very least - your upper body lifts, and it doesn’t matter that you have three other perfectly usable limbs with which you can train (you know - your right leg and your two arms). Just don’t do it. Never do it. You might start to develop the inclination and ability to make progress in the face of adversity. This would be Bad.

Instead, just rest. Stay home. Get weaker. Mmmm . . . weaker. Sounds delicious.

(Oh, and definitely don’t read the excellent article - A Clarification on Training Through Injuries - by John Petrizzo.)

2. NEVER train when tired.
If it’s early, and you’re still sleepy, hit the snooze. If it’s after work, and you’re exhausted, head on home for a drink. It’s just one workout. It probably won’t become a habit. Besides, we live in a very physical society these days - you’ll probably get a nice training effect from mowing your lawn on Saturday with your self-propelled or riding mower. It’ll be fine. 

3. NEVER train if your MD, PT, PA, chiro, masseuse, dentist, mechanic, dog walker, hair stylist, relative, or barista tells you that you shouldn’t be lifting weights . . .
. . . especially if they tell you that “you don’t need to be lifting those heavy weights!” These people have an intimate understanding of your goals, your training history, and what goes on in the weight room when you train, so always pay attention to them. Also, these people are your masters. Do what they say. That’s why they pay you . . . wait . . . no, nevermind. Do not think, talk to others, evaluate, and then make a decision for yourself. You might start to develop an independent spirit. Self-reliance, even! This would be Bad.

4. NEVER perform the Olympic lifts if you’re over 40.
Old farts like you die every day doing these lifts! What were you thinking?! Don’t you know these lifts have to be performed with absolute perfection?! Arm pull? Death. Less-than-optimal rack position? Death again. Just not very explosive in general? Death to you and your progeny! 

You thought you could approach these lifts like a sensible human being - learning the lifts with the help of a coach, practicing the lifts, and then deciding whether or not you want to keep doing them?! Sheer idiocy. Good heavens - you might even enjoy the process and improve over time! How dare you.

We hope these words of wisdom help you in your journey to NEVER get stronger and live better.

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Hopefully, you caught the blatant and well-intentioned sarcasm!

-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.)

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Would you like to get quality coaching from a Starting Strength Coach?

DIY Lifting Straps in 1 Minute!

In less than a minute, Phil demonstrates how to make a cheap and practically indestructible pair of lifting straps!

(This video is a Blast from the Past video originally published on 12/18/21.)

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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.

Do This . . . NOT This: Lifting Etiquette

(A Blast from the Past article originally posted on 06/25/21)

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: 

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

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. It’s all sorts of a bad idea.

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.

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.)

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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?

Get Your FIRST Chin-up or Pull-up | 6 Ways to Success!

Want to get your first chin-up or pull-up. We cover 6 ways to help you get it done.

---

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.