The Testify Union - September 2, 2024
/THIS WEEK'S SUBMISSION
From our video LIFTING SHOES: The Complete Guide to the Best and WORST Shoes! (Lifting Gear Series) (click the title to watch):
Andrew Tanczyk
Oh, so wearing shoes with air in the soles might not work out too well? 😂 😂
Phil
Agreed :-)
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ARTICLES & VIDEOS
Starting Strength Coach Reveals the WORST Thing To Do with Your Squat
What's the worst mistake that you're making with your squat? Here’s what it probably is and how to fix it. Click here to watch.
Would You Rather . . . ?
If you're not sure whether or not you should strength train, there's only one question you need to ask yourself. Phil explains what it is and why it's an especially important question for your parents and grandparents. Click here to read.
Blast from the Past: Power Snatch vs Split Snatch vs Squat Snatch: Which One is BEST?
There are 3 different landing positions for the snatch, and each has its own advantages. Barb, Phil, and Becky explain and demonstrate these 3 different lifts. Click here to watch.
Blast from the Past: Spotting the Bench Press: Don't Make These Mistakes!
When someone messes up on the bench press, it's often the spotter. Phil takes a look at some common mistakes people make when spotting the bench press and also explains how to do it correctly. Click here to read.
“GET STRONGER - LIVE BETTER” SHIRTS ARE AVAILABLE!
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WHAT'S COMING UP
Reminder: We will be closed for training on Monday, 09/02/24, in observance of Labor Day.
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.
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.
Testify Fall Classic
October 26, 2024
The annual Testify Fall Classic 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.
Barbell Blizzard! A Winter Wonderland of Weights
December 14, 2024
Barbell Blizzard is a team strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2-4 lifters/team and perform all 4 lifts; each lifter will receive 3 attempts for each lift.
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 2024.07.01.
Option 2
Bike/row:
4 x 800m
Rest 3 minutes between each round. Score = slowest time.
Compare to 2024.06.10.
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 2024.05.13.
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 2024.05.13.
As always, we hope this helps you get stronger and live better!
Would You Rather . . . ?
/(This article was originally published on the Starting Strength website on 03/12/20.)
This article is not for you, my friend. Oh, you should read it. You should absolutely read it. But it’s not for you. No, this article is for your mom. This is for your grandpa. It’s for your husband or your wife. It’s for your cousin or your close friend. You, my friend – you train. If you didn’t, you probably wouldn’t be reading this article in the first place. This article is for anybody in your life that needs to train but does not.
You know the person I’m talking about. She’s your favorite aunt who “would love to get stronger,” but she hurts too much to train since she has arthritis. He’s your 83-year-old grandpa who has trouble with his balance due to the neuropathy in his feet. He’s your old college buddy who just can’t do as much as he used to because of his bad shoulder.
You need to ask this person a very simple question: Would you rather?
Arthritis is a bad deal, but it’s not going anywhere, so you have to ask your aunt, “Would you rather have arthritis and be weaker, or would you rather have arthritis and be stronger?”
Plantar neuropathy in the feet will wreak havoc on a person’s ability to get around safely, but balance issues improve – often dramatically – when people strength train. So you have to have a conversation with your grandpa, and in the end, you have to ask him, “Would you rather have neuropathy and be weaker, or would you rather have neuropathy and be stronger? You’re going to like being stronger, Grandpa.”
Your college buddy with the bad shoulder? Well, at the very least, he still has three other perfectly good – and trainable – limbs, so you have to ask him, “Would you rather have a bum shoulder and be weaker, or would you rather have a bum shoulder and be stronger?” With the guidance of a Starting Strength Coach, I bet you he’ll be able to train that shoulder as well, but he won’t believe you on that just yet, and that’s OK. Give him time, and get him thinking.
“Would you rather?” It’s a simple question, but it’s a powerful question. It’s powerful because these people have never asked themselves, “Would I rather be weaker or stronger?” And because they’ve never asked themselves that question, they don’t know that those are the only options. Weaker or stronger? But you know. You train. You chose stronger, and you’ve become stronger. You know that a life lived stronger is a life lived better.
You don’t need to convince these people. You just need to ask them. “Would you rather have X and be weaker, or would you rather have X and be stronger?” Put the ball in their court, and you might find this question to be pretty compelling.
As always, we hope this helps you get stronger and live better.
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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 Snatch vs Split Snatch vs Squat Snatch: Which One is BEST?
/There are 3 different landing positions for the snatch, and each has its own advantages. Starting Strength Coaches Barb Mueller and Phil Meggers explain as Becky Meggers demonstrates these 3 different lifts.
(A Blast from the Past video originally published on 07/18/22)
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.
Spotting the Bench Press: Don't Make These Mistakes!
/(A Blast from the Past article originally posted on 08/12/22)
Spotting the bench press shouldn’t be complicated, but people mess it up frequently, so let’s briefly discuss how NOT to spot the bench press.
Don’t Yank Your Lifter Out of Position
Take an over-under grip on the barbell (i.e., one hand facing up and one hand facing down - also known as an alternating grip or mixed grip) and simply provide enough assistance to help guide the bar into place. Don’t pull your lifter out of position because you’re so eager to help.
Stay Out of Your Lifter’s Line of Sight
You should give your lifter an unobstructed line of sight to the ceiling; with this in mind, stay relatively close to the bench so you can provide assistance if necessary, but beyond that, stay out of the way. Don’t straddle the bench, don’t straddle your lifter (yes, I’ve seen this), and don’t even lean over your lifter.
Keep your hands, your face, and your body out of the way and out of your lifter’s line of sight - none of those things are in the way of your lifting buddy on his other lifts, and they shouldn’t be in the way on the bench press, either.
Don’t Space Out
Pay attention to your lifter. Get your hands out of your pockets, put down your coffee, and simply pay attention to your lifter so that - in the event that he needs assistance - you’re actually prepared to provide it.
Don’t Touch the Bar
This is the big one, folks - they’ve even got shirts about this one. Lifting is not a team sport. Benching is not a team sport. If you touch the bar, the rep doesn’t count, so stay out of the way. Don’t. Touch. The. Bar.
“I’m all pinkies, bro!” Don’t be like these fools.
Of course, you need to be able to provide assistance in the event that the barbell goes anywhere other than up, but beyond that, stay out of your lifter’s way. The spotter shouldn’t exist (figuratively speaking) unless the lifter needs help.
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.)