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.
