Testify Review - August 19, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video The Rules of Olympic Weightlifting - How to Avoid Red Lights! (click the title to watch):

Matthew
me frantically watching this so i can explain to my whole family why our country just got the red lights 😭

Phil
Hope it helped!

Matthew
lol BRONZE 🥉🇹🇼. I'll see you in 4 years

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

4 MISTAKES Beginners Make that Experienced Lifters NEVER Do (plus a bonus tip)
Beginner lifters make these 4 mistakes in the squat, press, deadlift, and bench press. We explain and cover how to successfully fix them. Click here to watch.

 

Your Most Important Piece of Training Gear - Part 2 (Lifting Gear Series)
We discuss how to effectively and efficiently use your most important piece of equipment - the training log. This is the 7th article in our "Lifting Gear" series and is Part 2 of the "Training Log" mini-series. Click here to read.

 

Blast from the Past: Power Clean vs Split Clean vs Squat Clean: Which One is BEST?
There are 3 different landing positions for the clean, and each has its own advantages. Barb and Phil explain as Becky demonstrates these 3 different cleans. Click here to watch.

 

Blast from the Past: The Deadlift: You're Doing This Wrong - Part 5
There is ONE correct way to grip the bar in the deadlift, and it's probably not what you think. In the 5th article in our series on fixing the deadlift, Phil explains what's up. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

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.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 23, 2024

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • Click here to register or for more information.

Minneapolis, MN: Starting Strength Squat & Deadlift Camp

  • August 31, 2024

  • Spend the day learning the theory and practice of the low bar back squat and the deadlift.

  • Participants will spend lots of time on the platform receiving coaching and instruction on the squat and deadlift in a small group setting. We will also have a lecture and discussion on programming and cover how to identify and correct common technical problems.

  • Click here to register or for more information.

Starting Strength Self-Sufficient Lifter Camp

  • September 28, 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 2024.06.17.

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 2024.05.27.

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

Compare to 2024.04.29.

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 2024.04.29.

As always, we hope this helps you get stronger and live better!

Your Most Important Piece of Training Gear - Part 2 (Lifting Gear Series)

/ Testify Strength & Conditioning/

In Part 1 of this mini-series, we discussed why the training log is your most important piece of equipment. Today, let’s cover how to set one up and correctly use it.

Be sure to check out the included videos as they also cover some additional material not included in this article.

This is the seventh article in our “Lifting Gear” series. Click below to read the previous articles in the series:

New Week? New Page
A few basic guidelines make keeping an effective log straightforward and simple, and my first recommendation is that every week gets its own page. Whether you train two, three, four, or even five days per week, you can fit all of your training data on one page if you’re committed to doing so. 

If you don’t finish that week’s training - suppose you’re supposed to train Monday, Wednesday, and Friday, but you missed Wednesday’s session - don’t use the unused space on that page to start a new week. If it’s a new week, then use a new page.

How to Setup the Page
At the start of the week, divide that week’s page into the appropriate number of sections. For example, if you train three days per week, you’ll draw two horizontal lines - one line a third of the way down the page and the other line two-thirds of the way down the page - to divide your page into three sections or “boxes.” This will force you to fit all of a given day’s training into a reasonable amount of space and will ensure you don’t run out of room at the end of the week.

Day and Date
In the upper left-hand corner of each section, write the day and the date of the workout - for example, “Mon, 08/19/24” if you’re training on Monday, August 19, 2024 will work just fine. The date is a must - you need the ability to look back and know exactly when a certain session took place.

Component #1: Prescription
Suppose today’s session consists of the squat, press, and deadlift. Set up three corresponding columns inside today’s box for those lifts. With the squat as the sample lift, you start by writing down the first component of the lift, which is the prescription for the day, i.e., the name of the lift and the planned sets and reps. For example:

Squat
3 x 5

This ensures that you’ve recorded the goal for the day, which is to squat 3 sets of 5 reps.

Component #2: Warm-up
Since you already know what you’re going to load on the barbell for your work weight (since you’re able to look back at your last session in your log), it’s time to write out the second component of each lift - the warm-up. If your work weight for the day is 235 lb, your warm-up might look like this:

45 x 5 x 2
95 x 5 x 1
135 x 3 x 1
185 x 2 x 1
215 x 1 x 1

Separate your prescription from your warm-up with a short line, and with this done, your training log now looks like this:

Squat
3 x 5
—-------
45 x 5 x 2
95 x 5 x 1
135 x 3 x 1
185 x 2 x 1
215 x 1 x 1

Component #3: Work Sets
Now, it’s time to record the data for the work sets, which will be 235 lb x 5 reps x 3 sets. As a result, you have the following in your log:

Squat
3 x 5
—-------
45 x 5 x 2
95 x 5 x 1
135 x 3 x 1
185 x 2 x 1
215 x 1 x 1
—-------
235 x 5 x 3

Remember the golden rule of lifting notation, which is that the number of reps is always the second number written down - watch the included video if this is confusing.

Component #4: What You’re Going to Do Next
You squatted 235 lb today, and you successfully completed all of your work sets, so your next session will move to 240 lb, and thus, your training log looks like this now:

Squat
3 x 5
—-------
45 x 5 x 2
95 x 5 x 1
135 x 3 x 1
185 x 2 x 1
215 x 1 x 1
—-------
235 x 5 x 3
Next: 240

This would also be the time to note any upcoming programming changes. For example, perhaps you’re planning to squat 240 lb for a top set of 5 reps and then move on to 2 back-off sets of 5 reps - this “Next” section is the place to note it. Don’t walk out of the gym without writing this part down. Ever.

If you’re only performing one set at a given weight, the “1” at the end of the notation is optional. If you’d like to be a bit more concise, you can write it all out as shown below:

Squat
3 x 5
—-------
45 x 5 x 2
95 x 5
135 x 3
185 x 2
215 x 1
—-------
235 x 5 x 3
Next: 240

What Else?
You’ve got your prescription, your warm-ups, your work sets, and what you’re going to do next, so what else is there to write?

For starters, write down any cues that you want to use for your next session. “Midfoot,” “knees out,” “stay in your lean,” are all examples of cues that you might want to write down so that you remember what you’re working on the next time you lift.

You can also record how the training session went that day. Something like “235 felt pretty heavy today” is very satisfying to look back at 6 months from now when 235 lb is just an easy warm-up.

Lastly, it’s a good idea to keep a PR sheet. Set aside one page in your log on which to record your PRs - 1-rep PRs, 5-rep PRs, what you’ve done in training vs what you’ve done at a meet, etc. This is an excellent way to look back and measure your progress.

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?

Power Clean vs Split Clean vs Squat Clean: Which One is BEST?

/ Testify Strength & Conditioning/

There are 3 different landing positions for the clean, and each has its own advantages. Starting Strength Coaches Barb Mueller and Phil Meggers explain as Becky Meggers demonstrates these 3 different cleans.

(A Blast from the Past video originally published on 07/11/22)

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.

The Deadlift: You're Doing This Wrong - Part 5

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 07/22/22)

This is Part 5 in our series of articles on common deadlift errors and how to fix them. Today’s error is that of having a compromised grip.

Don’t worry - Brianne is NOT doing this part wrong.

Grip should never be the limiting factor when deadlifting. After all, the deadlift is a tremendous developer of leg, hip, and back strength, so it seems rather silly and shortsighted to blunt the training effect of the deadlift simply because we’re doing stupid things with our grip. Of course, YOU’RE not being stupid with your grip, but some people are.

Two points here:

1. Your double overhand grip won’t cut it anymore.
When the weight gets heavy enough, a double overhand grip will no longer do the job (a double overhand grip is one wherein both hands are pronated, i.e., hands in front of the barbell with palms facing backward).

This isn’t a strength issue - the double overhand grip is simply not a terribly strong position for the hands to begin with, so don’t stress out about it. Instead, simply start using either a hook grip or a mixed grip (AKA “alternating grip” or “switch grip”).

There are no bonus points for taking your double-overhand-grip-deadlift as heavy as possible. We care about heavy deadlifts . . . nobody cares about not-so-heavy-and-artifically-limited-double-overhand-grip-deadlifts.

2. Chalk is mandatory. Tell your lifting buddy to stop being a fool about this.
Friction is important for grip, and everyone’s hands have a certain amount of natural moisture - oil, sweat, etc. - that inhibits friction. The absorption of this moisture - and the corresponding increase in grip strength that accompanies this absorption - is why rock climbers and gymnasts use chalk, and it’s why we use chalk when lifting.

Chalk is useful in all lifts (yes, even squatting, benching, and pressing), but it is absolutely critical in pulling movements such as the snatch, clean, and the deadlift. Use chalk. Put some on your hands when you start your lifting, reapply when you start warming up your deadlift, and certainly reapply when you get to your deadlift workset(s).

All my thoughts on people who don’t use chalk (or enough chalk) start to get rather grumpy past this point, so I’ll stop here.

In summary, use the appropriate grip and use chalk - these two points will help you develop a stronger deadlift and therefore a stronger you.

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?

4 MISTAKES Beginners Make that Experienced Lifters NEVER Do (plus a bonus tip)

/ Testify Strength & Conditioning/

Beginner lifters make these 4 mistakes in the squat, press, deadlift, and bench press. Starting Strength Coach Phil Meggers explains and covers how to successfully fix them.

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.

Testify Star-Advertiser - August 12, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Get a Better Clean Rack Position | Olympic Weightlifting (click the title to watch):

A A
I was holding the bar with my wrists and now, they hurt really bad when bent, even during push ups. I whish i knew this 1 month early.

Phil
Sorry to hear about the wrist pain - I hope this proves very useful to you going forward!

TESTIFY ONLINE COACHING

Want to get stronger working remotely with one of our Starting Strength Coaches? Click here to contact us and learn more.

Get Stronger. Live Better. Start today.

ARTICLES & VIDEOS

STOP Making These MISTAKES With Your Lifting Gear | Part 1: Errors #1-7
You're making some mistakes with your lifting gear, and you don't even know it. In Part 1 of this series, we cover 7 errors (and how to fix them) that lifters make with their equipment. Click here to watch.

 

What is a Hang Snatch? | Olympic Weightlifting Technique
What is a hang snatch? How is it different from a power snatch, hang power snatch, or snatch? We explain it all here in this brief article. Click here to read.

 

Blast from the Past: FIX Your Press | Correct Your AWFUL Grip to Press More!
Is your awful grip ruining your press? In this video - our 5th in the series of Saturday Shorts on fixing the press - Phil quickly discusses and demonstrates how to solve this problem. Click here to watch.

 

Blast from the Past: The Deadlift: You're Doing This Wrong - Part 4
Lack of knee extension and raising your chest too soon on the deadlift are related errors, and in the 4th article in our series on fixing the deadlift, we cover how to correct these issues and add pounds to your pull. Click here to read.

“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!

Why do you train? Because getting stronger makes everything else easier. Get stronger. Live better. “Testify” to this message and represent your favorite gym with this shirt in several color options.

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.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 23, 2024

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • Click here to register or for more information.

Minneapolis, MN: Starting Strength Squat & Deadlift Camp

  • August 31, 2024

  • Spend the day learning the theory and practice of the low bar back squat and the deadlift.

  • Participants will spend lots of time on the platform receiving coaching and instruction on the squat and deadlift in a small group setting. We will also have a lecture and discussion on programming and cover how to identify and correct common technical problems.

  • Click here to register or for more information.

Starting Strength Self-Sufficient Lifter Camp

  • September 28, 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 2024.06.10.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2024.05.20.

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 2024.04.22.

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 2024.04.22.

As always, we hope this helps you get stronger and live better!