Testify Express - January 29, 2024
/THIS WEEK'S SUBMISSION
From our video Starting Strength Squat Looks HORRIFYING, Here's Why (click the title to watch):
Mike
I bought Starting Strength by Mark Rippetoe about six years ago. At 70 now, weight 165, I can deadlift 200 and squat 135. That is not a lot of weight I realize, but I lift it clean, multiple reps, and sets. Shoulder surgery over 20 years ago, and a torn bicep my benchpress is laughable but I keep trying. 🙂
Phil
This is great to hear, and keep at it!
ARTICLES & VIDEOS
10 TIPS to Help You DOMINATE the Squat (2 Minutes!)
We cover 10 rules to help you get a bigger, better squat . . . all in 2 minutes. Click here to watch.
Use THIS CUE to PR Your Lifts!
Try out this simple cue the next time you're going for a heavy single at the gym or in competition. It just might help you nail that PR you've been chasing. Click here to read.
Blast from the Past: Set Your Back Faster and Better for a BIGGER Deadlift!
Do you keep trying over and over again to set your back in the deadlift? Don't do that - it isn't accomplishing what you think it is. Phil explains. Click here to watch.
Blast from the Past: Deadlift Tip: Quit Bending Your Arms!
We cover a common (and ridiculous-looking) problem in the deadlift setup and explain how to fix it. Click here to read.
NEW TESTIFY HOODIES ARE AVAILABLE!
Looking to train in style and comfort this winter? Get yourself a Testify hoodie - in practically any color! Get yours today and represent your favorite gym.
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.
Women's Strength Class
6-week class, starts on February 6th
Are you interested in learning to lift correctly, getting stronger, and making great friends in the process? If so, come join Starting Strength Coach Barb Mueller and get started on your journey of strength!
Tuesdays and Thursdays from 6:00 pm to 7:30 pm
NO EXPERIENCE NEEDED! Open to all women who want to get strong!
Click here to register.
Free Intro to Deadlift Session
February 10, 2024
Are you interested in getting stronger? Book your free "Intro to Deadlift" session and learn to deadlift, meet some of our coaches, and see the gym! All ages and abilities are welcome.
Click here to book your session.
Starting Strength Self-Sufficient Lifter Camp
May 18, 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 2023.11.27.
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 2023.11.06.
Option 3
8 rounds:
Outdoors:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute
Indoors:
4 tire flips
100 ft sled push (50 ft down-back)
Rest 1 minute
Compare to 2023.10.09.
Option 4
Sandbag-over-bars
Set yoke at #33 for women or #35 for men.
1. 1 minute AMRAP
2. 5 rounds of 2 reps every 2 minutes (speed!)
3. 1 minute AMRAP
Weights
Female under 40 years
140 lbs and under: 75 lbs
140.1 lbs – 185 lbs: 100 lbs
185.1 lbs and over: 150 lbs
Female 40 years and over
140 lbs and under: 50 lbs
185 lbs and under: 75 lbs
185.1 lbs and over: 100 lbs
Male under 40 years
185 lbs and under: 150 lbs
185.1 lbs – 235 lbs: 200 lbs
235.1 lbs and over: 250 lbs
Male 40 years and over
185 lbs and under: 100 lbs
185.1 lbs – 235 lbs: 150 lbs
235.1 lbs and over: 200 lbs
Compare to 2023.10.09.
Use THIS CUE to PR Your Lifts!
/Looking for a cue to help improve all of your lifts? Try this one out:
“Speed.”
Admittedly, it’s not a very technical cue, but it can be very useful for heavy singles, heavy doubles, and even the last rep of a set of five. Why is “speed” a useful cue?
Reason #1:
It’s a productive cue for two reasons; one - when you hear or think “speed,” it reminds you to try to make the bar move fast. Granted, with a heavy single or the last rep of a challenging set, you won’t actually be able to make the bar move quickly, but when you cue “speed,” you will simply push (or pull) a bit harder in an effort to make it move faster.
In short, you’ll try harder. If that seems a bit anticlimactic to you, no worries - the key is that it often works very well.
Reason #2:
The second reason I like the cue “speed” is that it changes your mental approach when performing a heavy single or double. At these weights, you might not know if you’re going to successfully complete the rep(s), but when you think “speed,” your thoughts tend to shift from “Will I get it or won’t I get it?” to “Can I move it fast or can’t I move it fast?”
Jason squats 170 kg (375 lb) for his third attempt.
In other words, the possibility of missing the rep is no longer front and center in your mind since you’re focused on trying to make the bar move faster. As a result, you tend to have a more aggressive approach to the rep, and this is always useful.
As always, we hope this helps you get stronger and live better.
(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)
If you found this helpful, you’ll love our weekly email. It’s got useful videos, articles, and training tips just like the one in this article. Sign up below, and of course, if you don’t love it, you can unsubscribe at any time.
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?
Set Your Back Faster and Better for a BIGGER Deadlift!
/Do you keep trying over and over again to set your back in the deadlift? Don't do that - it isn't accomplishing what you think it is. Phil explains.
(A Blast from the Past video originally published on 04/02/22)
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.
Deadlift Tip: Quit Bending Your Arms!
/(A Blast from the Past article originally posted on 01/07/22)
Here’s a quick deadlift tip: Don’t Bend Your Arms.
Ever.
don’t be like this fool when setting up to pull.
This will seem rather obvious to many people - after all, who would voluntarily try to pull a heavy weight off the floor with bent arms? Nonetheless, this problem shows up in the setup for some lifters, and interestingly enough, it will occasionally rear its ugly head on the pull itself.
If you have this issue in your setup, remember that, when you bend your knees slightly to touch your shins to the bar, the knees go out (i.e., sideways) slightly and touch the inside of your elbows. Don’t shove the knees out so hard that you end up causing your elbows to bend. This is what we like to refer to as . . . ridiculous.
This . . . is much better.
Whether you’re setting up or pulling, remember - keep your arms straight. Bent arms are highly inefficient when pulling heavy weights off the floor . . . and they just look so silly. Don’t be silly.
We hope this helps you get stronger and live better!
(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)