Testify Patriot - September 4, 2023
/THIS WEEK'S SUBMISSION
From our video Knee Sleeves: What, Why, and When (click the title to watch):
kicknitoldskool
Thanks for the video without trying to sell anything. Is a knee sleeve "cheating" or aiding the lift at all? I have a torn meniscus and on the last few reps and the next day I feel it abit
Phil
You're very welcome, and no, we would certainly not consider it cheating, and for what it's worth, they are allowed in raw powerlifting (as is a belt). It's not like a tightly wound knee wrap (used in equipped powerlifting) that actually stores a considerable amount of potential energy on the descent (allowing you to use that stored energy to come back up out of the hole). If a sleeve allows you to train with more comfort - and I bet it will - I'd recommend it.
To be fair to the equipped powerlifters out there, knee wraps aren't cheating in that sport as they are allowed by those rules.
Knee slide can sometimes cause some knee issues, and just in case that's an issue, you might want to check out our video on using a TUBOW: https://youtu.be/_wEF-YDesaw.
kicknitoldskool
awesome thanks very much for the tips! I'll have a look
Phil
You're welcome!
ARTICLES & VIDEOS
Squat Mistakes Every New Lifter Makes
You're trying to squat correctly, but this happens. Here's what to do about it. Click here to watch.
This ONE Subtle Mistake is Ruining Your Lifts
How do you make sure your upcoming lift is successful? There's one mistake people make before even starting the lift, and here's how to avoid it. Click here to watch.
7 Ways You're Ruining Your Press: Part 2
Don't do this when pressing! In Part 2 of this series, we cover 3 more press errors as well as how to fix them. Click here to read.
Blast from the Past: Squat Fact: Look Up to Go Up!
When you squat, you've got to look up to go up, right?! Or do you? Phil talks about the merits - or rather, the lack thereof - of looking up when you squat and gives you a better option. Click here to watch.
Blast from the Past: Lifting Notation: Reps are Always Second
What does 3 x 5 mean? What about 185 x 5 x 3? Sets x reps? Weight x reps x sets? Our pets heads are falling off!! Don’t worry – here’s an easy way to get it right. Click here to read.
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.
WHAT'S COMING UP
Reminder: We will be closed for training on Monday, 09/04/23, in observance of Labor 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.
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.
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.
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
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 2023.07.03.
Option 2
Bike/row:
4 x 800m
Rest 3 minutes between each round. Score = slowest time.
Compare to 2023.06.12.
Option 3
Outdoors:
10 rounds:
25 yd yoke carry
Rest 1 minute
Indoors:
10 rounds:
30 yd yoke carry (15 yd down-back)
Rest 1 minute
Compare to 2023.05.15.
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 2023.05.15.
This ONE Subtle Mistake is Ruining Your Lifts
/How do you make sure your upcoming lift is successful? There's one mistake people make before even starting the lift, and here's how to avoid it.
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.
7 Ways You're Ruining Your Press: Part 2
/You’ve read Starting Strength: Basic Barbell Training, you’ve watched the videos, and you are endeavoring to press correctly. Yet . . . you still have problems. Let’s fix them.
In Part 1 of this series, which went up last week, we covered several common press mistakes. In today’s Part 2, we wrap things up by addressing a few more errors as well as how to fix them.
Mistake #5: Ridiculous or Nonexistent Focal Point
When pressing, pick a spot on the wall directly in front of you (at about eye height) and stare at that point the entire time. Stare at it before your first rep, through and between each rep, and until you’ve racked the bar.
Don’t let your gaze wander, and certainly don’t press with your eyes closed, no matter how hard you’re struggling through a particular rep. Focal point contributes mightily toward balance, and the press is very balance-dependent.
Mistake #6: Awful Knees
Don’t let your knees bend when pressing. This is the press, not the push press, and if your knees bend, the lift doesn’t count. To fix this issue, flex your quads before starting the rep and keep them flexed during the entire rep. You can cue yourself to “pull your kneecaps up” or simply tell yourself to “keep your knees tight,” but don’t let your knees get loose when pressing.
Mistake #7: Comically Bad Hip Timing
Remember, the timing is “hips-then-press” - your hips reach forward and then slam back into place, i.e., it’s when you stand back up that you launch the bar upward. The mistake we’re talking about here happens to almost every new lifter when learning the press at some point, especially if you are teaching yourself how to do it.
Here’s what happens - you get a few solid reps, and then you simply get the timing wrong on the next rep. You accidentally reach forward with your hips and try to press the bar upward at the same time. It feels awkward, and if you record yourself on camera and watch afterward, it makes you want to throw up mentally - just a bit - because something isn’t quite right.
The timing is the issue - you did “hips-and-press-at-the-same-time” when you meant to do “hips-then-press.” And, in fact, that’s exactly how you solve the problem, simply tell yourself “hips-THEN-press,” and you’ll do just fine.
As always, we hope these tips help you get stronger and live better.
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