You WILL Get Weaker . . . So Why Bother?
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Julie understands the importance of getting strong now.
(A Blast from the Past article originally posted on 03/25/22)
This topic may not be particularly inspiring, but it is extremely important. Here goes:
You will get weaker. So get stronger. Right. Now.
Everyone gets weaker at some point. As the saying goes, in the game of life, “ . . . no one gets out alive.” Whether through injury, illness, or age, there will come a point when we start to get weaker, so it’s very wise to grab a barbell and starting getting really strong right now - while we still can.
When a man who has a 400 lb squat gets older and starts to lose some strength, he still has a 350 lb squat or maybe a 300 lb squat. That is still a very capable man.
When a woman who has a 225 lb deadlift gets older and starts to lose some strength, she still has a 200 lb deadlift or maybe a 175 lb deadlift. Again, that is still a very capable woman.
When a man who can barely climb the stairs gets older and starts to lose some strength, he can no longer climb those stairs. He is no longer nearly as capable in his daily life as he once was.
Strength is vital for the quality of your life. Remember, the day you can’t squat is the day you can’t get off the toilet by yourself, and the day you can’t do that is the day you can’t live by yourself anymore, so get to the squat rack today and build the biggest buffer against weakness that you can - you’ll be glad you did.
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.)
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This Bench Press Fix is a Game-Changer
/Are you making this mistake on your bench press? Let’s fix it simply and quickly.
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The Testify Tribune - April 15, 2024
/THIS WEEK'S SUBMISSION
From our video The Deadlift - How to Use Your Lats (click the title to watch):
G Doggy
I like the pool noodle cue. I’m gonna try it. Great tip!
Phil
Thanks, and I’m glad you liked it!
TESTIFY ONLINE COACHING
Want to get stronger working remotely with one of our Starting Strength Coaches? We have a few openings, so if you’re interested, click here to contact us and learn more.
Get Stronger. Live Better. Start today.
ARTICLES & VIDEOS
This Mistake is DESTROYING Your Press | 5 Simple Tips to Fix It FAST
Are you making this mistake when you press? Let’s fix it quickly with these 5 simple tips. Click here to watch.
Wrist Wraps: THREE Mistakes Every Lifter Should STOP Making
Are you making these 3 common errors with your wrist wraps? Phil helps you fix them quickly. Click here to read.
Blast from the Past: The WORST Lifting Shoe? Why You Should NEVER Lift in Chuck Taylors!
Your lifting shoes should support your training, not hinder it. With this in mind, we take a look at the classic Converse Chuck Taylor and see how it holds up as a lifting shoe candidate. Click here to watch.
Blast from the Past: Don't be a Noob: Loading the Bar
Don't be a noob, and don't break your foot! Phil covers why we load plates on the bar the way we do. 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: The gym will have modified training hours on Friday, 04/26/24, and Saturday, 04/27/24, as we are hosting the Starting Strength Coaches Conference that weekend.
Friday hours: 5:00 a.m. - 12:00 p.m. (no afternoon hours)
Saturday hours: 7:00 a.m. - 9:00 a.m.
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 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.
Testify IronFest VI
July 12, 2024
IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.
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 2024.02.12.
Option 2
Bike/Row for 9 rounds:
1 min on
1 min off
Record distance for each round.
Compare to 2024.01.22.
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 2023.12.25.
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 2023.12.25.
Wrist Wraps: THREE Mistakes Every Lifter Should STOP Making
/Wearing your wrap here? don’t do that.
Let’s briefly cover a few mistakes lifters commonly make when using wrist wraps as well as how to easily fix these errors. I’d recommend watching some of the included videos to see these mistakes (and others) in action as well as how to correct them.
Mistake #1: Wearing the Wrap Only on the Arm
Wrist wraps are designed to be worn - not surprisingly - on the wrist. However, lifters often wear the wrap in such a way that it’s wrapped only around the arm (see the photo below this article’s title). In this case, the wrap doesn’t provide any support for the wrist itself and is now just functioning as an arm warmer.
Stylish, yes, but not very useful.
Since the wrist wrap should act somewhat as a belt for the wrist, make sure that it covers both the arm and the hand. As you put it on, start by wrapping it around the lower part of your hand and then wrap it further down as you go so that it crosses the wrist and ends up wrapping around the arm as well. You’ll know that you’re doing it correctly if the wrap makes it difficult to bend your wrist backward into extension.
Mistake #2: Wearing the Wrap Too Loosely
Wrist wraps should be worn tightly. If you are able to wear a wrap comfortably for five minutes, it’s too loose. Apply some serious tension to the wrap when putting it on and make sure that it’s very snug. Now, it shouldn’t be so tight that it immediately starts cutting off circulation to your hand, but it needs to be tight enough that - again - it should help prevent wrist extension. If it’s too loose, it won’t provide sufficient support.
Mistake #3: Taking the Wrap Off Between Sets
To be fair, this is more of an option than a mistake, but since lifters are often unaware of this option, we’ll call it a mistake of ignorance. You can take the wrap off between sets, and that’s perfectly acceptable as you certainly don’t want the wrap bound tightly around your wrist when resting. However, you can also choose to simply loosen the wrap instead.
To do this, simply undo the velcro and let the wrap slacken a bit. At this point, it’ll be comfortable enough that you can just leave it on until your next set, at which point you need to tighten it up again. To do this, tuck the thumb loop between your thumb and forefinger (i.e., you just need to pinch it, you don’t need to actually put the loop back over your thumb), and then you can once again apply the appropriate amount of tension to the wrap and secure it correctly.
This tactic is useful for all lifters, and it’s especially useful for competitors in weightlifting, powerlifting, or strengthlifting who may be on a clock and need to get their wraps on in a hurry.
You now have three ways to use your wrist wraps more efficiently, and 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.)