The Testify Mirror - March 11, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video 10 Simple Tips to Improve Your Weight Lifting (click the title to watch):

knife
I'm at 3 and quarter plates on deadlift and got the bar slipping out of my hands, I use chalk and hook grip, do you have any tips? maybe just strap?

Phil
The mixed grip might be the way to go, but I'd recommend perhaps reviewing the hook grip (we've got a few videos on it) - for starters, make sure that you're middle finger goes over your thumb. The index finger will as well, but the middle finger really has to have purchase on the thumb.

In lieu of that, I'd recommend a mixed grip (AKA alternate grip - one hand prone and one hand supine), and if you don't want to do that, then yep, go with straps. That deadlift has got to keep going up! :-)

knife
@TestifySC ill check em out, thanks

Phil
You're welcome, and here's one of them:
The Hook Grip: HOW to Use It and WHY it Works
https://youtu.be/t9tbc74YqLY

ARTICLES & VIDEOS

10 Simple Tips to Improve Your Weight Lifting
Phil breaks down a quick yet comprehensive list of 10 things you need to know, do, or have when training. Click here to watch.

 

How to Deadlift: Set Your Back the RIGHT Way - Part 1
Do you have a tough time setting your back in flat, rigid extension when you deadlift? In Part 1 of this series, we help you solve this problem. Click here to read.

 

Blast from the Past: The Best Barbell Collars? (They're Not What You Think)
You've got a lot of options for barbell collars out there, but how about one that's simple, cheap, effective, and easy to use? Look no further. Click here to watch.

 

Blast from the Past: How to Warm-up for Lifting Weights: Stop Using Percentages!
Percentages and warm-up charts/apps are the diapers of the lifting world - pretty useful in the beginning, but in the long run, life is a lot better, simpler, and cleaner if we outgrow them. How to do this? Click here to read.

NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style? 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

Reminder: We will be closed for training on Saturday, 03/16/24, as we are hosting the annual Testify Leprechaun Lift-off weightlifting meet.

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 Strengthlifting Challenge

  • April 6, 2024

  • The annual Testify Strengthlifting Challenge is back, 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.

Testify Barbell MAYhem

  • May 11, 2024

  • Come on out and join us for the annual Testify Barbell MAYhem! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.

  • Click here for more information.

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:
10-20 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 2024.01.08.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2023.12.18.

Option 3
1. Work up to a heavy single on the axle clean-and-press (i.e., ground to overhead).
2. 5 x 100 ft Zercher carry (50 ft down-back). Add weight each round. Rest as needed.

Compare to 2023.11.20.

Option 4
Outdoors:
5 rounds:
15 cal row
50 yd sled push, 100#/50#

Indoors:
5 rounds:
15 cal row
100 ft sled push, 250#/125#

Push sled slow for recovery. Score is slowest row.

Compare to 2023.11.20.

Testify Quibbler - March 4, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video STOP Using Your Back Like THIS! How to Squat Correctly (click the title to watch):

Jeremiah 29:11
@ 33 secs that squatter has his elbows tucked to his side and a very narrow bar grip. this is very painful for my elbows when the weight increases overtime and i take a wider grip. acceptable?

Phil
In general, take a grip that is . . .
1) as narrow as it can be but . . . 
2) as wide as it needs to be.

A narrower grip provides a better shelf as it bunches up the delts tightly and helps create a tighter upper back. With that said, the grip will vary by anthropometry and flexibility, so if going a bit wider helps prevent pain, then I'd probably recommend that. Continue to focus on keeping the upper back as tight as possible.

A grip like Loren's (the squatter from 0:17 - 0:35) is great, but many people (myself included) cannot achieve a grip that narrow.

ARTICLES & VIDEOS

QUIT Using Your ARMS to Deadlift (How to Deadlift Correctly)
Don't make this mistake with your arms when you deadlift. We cover how to identify the problem as well as how to fix it. Click here to watch.

 

How to Bench Press: The Setup | STOP Doing This!
Are you getting setup as well as you should be when you bench? Phil covers a common error during the setup process as well as how to fix it. Click here to read.

 

Blast from the Past: Best Weight Plates Ever?! Found at Starting Strength Headquarters!
If you're searching for quality, metal training plates that are accurate, precise, and just look and fit great, look no further. Click here to watch.

 

Blast from the Past: Diamond Grip for the Press and Bench Press
Are you struggling to take the correct grip when pressing? Check out the diamond grip - a quick and easy way to take the right grip every time. 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.

Testify Leprechaun Lift-off

  • March 16, 2024

  • Want to join us for the annual Testify Leprechaun Lift-off? Of course you do! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.

  • Click here to register or for more information.

Testify Strengthlifting Challenge

  • April 6, 2024

  • The annual Testify Strengthlifting Challenge is back, 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.

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 2024.01.01.

Option 2
Bike/row:
5 min on
4 min off
4 min on
3 min off
3 min on
2 min off
2 min on
1 min off
1 min on

Record distance for each interval and add for total distance.

Compare to 2023.12.11.

Option 3
Outdoors:
8 rounds:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Indoors:
8 rounds:
4 tire flips
100 ft sled push (50 ft down-back)
Rest 1 minute

Compare to 2023.11.13.

Option 4
5 rounds:
4 tire flips
8 sledgehammer strikes
6 pull-ups
10 push-ups

Pull-ups and push-ups can be modified – talk to the coaches for options.

Compare to 2023.11.13.

Testify Community Voice - February 26, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Build a Lifting Platform in 3 Minutes! (click the title to watch):

Your IT Bro
can you please elaborate on the valley vs mountain rule? Im about to do this for my home gym. Thank you!

Phil
Sure thing. Pretty much every sheet of 4 x 8 OSB you purchase (or any plywood, for that matter) will have a slight bow or bend to it. In other words, if you lay it flat on the floor, either the middle will be up off the floor a bit (making a "mountain") or the ends will be up off the floor a bit (making a "valley").

You could also picture this if you imagine pouring water onto the board. If the imaginary water would run away from the middle and spill off the edges, you've got the crown up (which is what you want), so it's a "mountain." If water would run toward the middle of the board and start to gather there in a pool, you've got the crown down, so it's a "valley," and in this case, you'd want to flip the board over so that you have a mountain.

Does that help?

Your IT Bro
yes that helped a lot! I understand now. I appreciate you responding, i want it to do it properly to make it last.

Phil
Glad to help, and I hope your platform turns out great!

ARTICLES & VIDEOS

STOP Using Your Back Like THIS (How to Squat Correctly)
Are you making this mistake with your back when getting ready to squat? Here’s how to identify the problem as well as how to fix it. Click here to watch.

 

How to Build a Home Gym - Part 1: Equipment
What equipment do you need for your home gym? We cover what you need as well as what to avoid. Click here to read.

 

Blast from the Past: How to Load & Unload the Barbell for the Deadlift (in less than 3 minutes!)
Loading and unloading the barbell for your deadlifts can be a pain, so in less than 3 minutes, here are 4 different ways to make this process easier. Click here to watch.

 

Blast from the Past: These Aren't the Rests You're Looking For - Part Deux
Are you taking too long between squat reps? Don't do that. In Part Deux of this series, Phil explains why it's a problem and how to solve 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.

Testify Leprechaun Lift-off

  • March 16, 2024

  • Want to join us for the annual Testify Leprechaun Lift-off? Of course you do! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.

  • Click here to register or for more information.

Testify Strengthlifting Challenge

  • April 6, 2024

  • The annual Testify Strengthlifting Challenge is back, 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.

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 Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid.” The distance for each round is 80 m indoors (a down-back on the 40m course) or 200 ft outdoors (2 down-backs on the 50 ft course). Rest as needed.

For example, Bob does the following (4 tiers):
Round 1: Empty sled
Round 2: 25#
Round 3: 50#
Round 4: 75#
Round 5: 50#
Round 6: 25#
Round 7: Empty sled

Compare to 2023.12.25.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2023.12.04.

Option 3
5-10 rounds:
50 ft yoke carry
50 ft yoke push
100 ft sandbag carry and S.O.B. (sandbag-over-bar)

Perform 1 round every 2-3 minutes.

Compare to 2023.11.06.

Option 4
Row/Tire 10 min ladder:
2 cal row
2 tire flips
4 cal row
4 tire flips
6 cal row
6 tire flips
…
Climb the ladder as high as possible in 10 minutes.

Compare to 2023.11.06.

Testify Freelancer - February 19, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Build a Lifting Platform (and the easiest way to cut stall mats!) (click the title to watch):

Paulo David
Why do you use two pieces of horse stall mats? Instead of a long single piece

Phil
Solid question. The standard horse stall mat dimensions are 4‘ x 6‘. You can get them in 8 foot lengths (i.e., the length of the platform), but you have to special order them, and they’re rather pricey. You can get your standard 4’ x 6’ mat at a Tractor Supply store or something similar.

ARTICLES & VIDEOS

What "Internet Fitness" and "Trainers" Get WRONG About Lifting Weights
What should you focus on when lifting weights? What should you think about? The mainstream fitness industry gets this wrong all the time. Click here to watch.

 

WHERE Should I Put the Bar for the Squat?
How do you find the best position for the barbell when squatting? We show you how in this short article. Click here to read.

 

Blast from the Past: Fast & Easy Barbell Math Tricks to Save You from Misloading the Barbell!
Thought you set a PR only to discover the weight was wrong? Here are 2 quick and easy methods to see right away if you've misloaded the bar. Click here to watch.

 

Blast from the Past: These Aren't the Rests You're Looking For - Part 1
Are you spending a lot of time between reps in the deadlift? Knock it off - it's a problem. Phil explains why as well as how to solve 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.

Bring Your Grandparent to Squat Saturday!

  • February 24, 2024

  • Is your grandma or grandpa interested in getting stronger? Bring your grandparent (or parent!) to the gym on February 24!

  • They'll learn how to squat, meet some of our coaches, and it's FREE!

  • If they join Testify, you and they EACH get a $75 discount for 1 month of membership.

  • Click here to register or for more information.

Testify Strengthlifting Challenge

  • April 6, 2024

  • The annual Testify Strengthlifting Challenge is back, 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.

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
“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 2023.12.18.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2023.11.27.

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 2023.10.30.

Option 4
5-8 rounds:
50 ft sled push
50 ft sled pull (hand over hand)
Row 1 minute
Rest 1 minute

This can also be done in a group of three where the sledder determines how long the other two people row and rest.

Compare to 2023.10.30.

Testify Source - February 12, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video How to Start Lifting: Learn to Squat (click the title to watch):

PrideNeverDies
Should you use your quads on the way up? It's normal to feel the quads working right?

Phil
You should indeed use your quads, but if you cue yourself to drive your hips up, then your quads will get used as they are responsible for straightening the knees, and the only way for the hips to go up is for the knees to straighten.

In general, think (and cue) movements - not muscle groups. The exception is when you're trying to prevent movement. For example, we cue "tight abs" to help cue the Valsalva maneuver (bracing) before descending into the squat. This helps turn the trunk into a rigid, non-deformable column.

You might feel your quads the next day after squatting, but it's completely normal (and usual) to not feel them when you're actually squatting (unless you're doing something like a set of 20 - which I don't recommend - in which case you'll start to feel a bunch of things get fatigued toward the end).

Think of it like throwing a baseball or shooting a basketball - focus on the movement, not any one muscle group.

PrideNeverDies
wow what a great response I get exactly what you mean, thank you!!! @TestifySC 

Phil
I'm glad it was helpful, and you're welcome!

ARTICLES & VIDEOS

STOP Bench Pressing VERTICALLY! How to Bench Press Correctly
Are you bench pressing in a nice, straight, vertical line? Well . . . don't do that. We cover how and why to bench correctly. Click here to watch.

 

Slippery Lifting Platform?! Use THIS.
A slick lifting platform can cause a lot of problems, so we help you solve this problem simply, quickly, and cheaply. Click here to read.

 

Blast from the Past: Get Stronger . . . Faster! Save Time at the Gym!
You want to get stronger, but you don't have all day to spend at the gym. In just over two minutes, Phil covers how to productively train while saving time at the gym. Click here to watch.

 

Blast from the Past: Looking Down in the Squat
Where should you look when you squat? We address where to look and why we do so. 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.

Free Intro to Squat Session

  • February 17, 2024

  • Are you interested in getting stronger? Book your free "Intro to Squat" session and learn to squat, meet some of our coaches, and see the gym! All ages and abilities are welcome.

  • Click here to book your session.

Bring Your Grandparent to Squat Saturday!

  • February 24, 2024

  • Is your grandma or grandpa interested in getting stronger? Bring your grandparent (or parent!) to the gym on February 24!

  • They'll learn how to squat, meet some of our coaches, and it's FREE!

  • If they join Testify, you and they EACH get a $75 discount for 1 month of membership.

  • Click here to register or for more information.

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
“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 2023.12.11.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2023.11.20.

Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest

Compare to 2023.10.23.

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 2023.10.23.

Testify This Week - February 5, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The TRUTH About Lifting (What No One Tells You!) (click the title to watch):

BravoRebel1776
I am in my 60s, and been at it for 2+ years solid. The strength training is not only life-changing, and life-enhancing, it is literally life-saving.

Phil
Agreed, and way to keep at it!

ARTICLES & VIDEOS

(3 MISTAKES) When Pressing with Your HIPS
There are 3 mistakes you might be making with your hips when you press - let's fix all 3 in under 3 minutes. Click here to watch.

 

Are You Setting Your Back WRONG in the Deadlift?
It's easy to set the back incorrectly by confusing shoulder retraction with back extension. Let's fix this issue fast. Click here to read.

 

Blast from the Past: How to Close Grip Bench Press for Maximum Strength!
Want a bigger bench press? Of course you do. Phil helps you learn how to correctly perform the close grip bench press. Click here to watch.

 

Blast from the Past: Squat Tip: Hips Back AND Chest Down
We give you two simple and effective tips to improve your squat. 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.

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.

Testify Strengthlifting Challenge

  • April 6, 2024

  • The annual Testify Strengthlifting Challenge is back, 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.

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:
10-20 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 2023.12.04.

Option 2
Bike/row:
5 min on
4 min off
4 min on
3 min off
3 min on
2 min off
2 min on
1 min off
1 min on

Record distance for each interval and add for total distance.

Compare to 2023.11.13.

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 ft sled push (50 ft down-back)
100 ft farmer carry (50 ft down-back)
Rest 1 min

Compare to 2023.10.16.

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 2023.10.16.