Testify Independent - March 25, 2024

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video DIY Dip Belt (AKA Chinning Belt) - Easy and Cheap! (click the title to watch):

Taric TheGemKnight
Saw this Russian today at the local park with a contraption instead of a belt and he apparently used something similar to this. Not the easiest find, but literal gold this video, cheers!

Phil
Glad it helped!

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

STOP Doing This!! Your Shoulders are DESTROYING Your Bench Press
Using your shoulders incorrectly in the bench press? Let's fix it quickly to add pounds to your bench. Click here to watch.

 

How to Deadlift: Set Your Back the RIGHT Way - Part 2
Do you have a tough time setting your back when you deadlift? In Part 2 of this series, Phil walks you through how to solve this problem. Click here to read.

 

Blast from the Past: Improve Your Press by FIXING This Problem!
Pushing the hips forward or incorrectly throwing the shoulders back when pressing? With Becky's help, Phil covers an easy way to check for the correct movement. Click here to watch.

 

Blast from the Past: Improve Your Squat in ONE Easy Step!
Want to improve your squat with one simple and easy tactic? You might not like it, but it's darn effective. 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, 04/06/24, as we are hosting the annual Testify Strengthlifting Challenge.

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 Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid” – rest as needed. 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 2024.01.22.

Option 2
Bike/row:
8 x 30 sec on/2:00 off

Score = least distance covered in any 30 second interval

Compare to 2024.01.01.

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

Compare to 2023.12.04.

Option 4
Row 10 x 100m
Rest 1 min between sprints. Your score is your slowest time.

Compare to 2023.12.04.

The Testify Outlook - January 1, 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):

Charlie
Are there any rules for depth?

Phil
Nope - a full snatch (AKA squat snatch), power snatch, and a split snatch are all acceptable at a meet. The same is true for the clean (i.e., squat, power, and split are all fine).

Charlie
Thank you for clarifying this 🙏

Phil
You're very welcome.

ARTICLES & VIDEOS

Why You Must NOT Use Your Shoulders in the Deadlift
We cover two mistakes lifters commonly make with their shoulders when deadlifting (and how to fix them). Click here to watch.

 

How to Handle a Misload (it's NOT what you think)
An unevenly loaded barbell is a common mistake, but after you've corrected the load on the bar, do you just proceed as usual? Not quite. Phil explains. Click here to read.

 

Blast from the Past: Fix All of Your Lifts with this ONE Solution!
Want to fix ALL of your lifts with one easy technique? Watch this short video and find out how. Click here to watch.

 

Blast from the Past: 4 Tips for a Better Bench Press
We cover 4 useful tips to help you build a better, stronger bench press. 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

Reminder: Below are the hours for New Year’s week (you can also find these on our Location & Hours page). Any days not listed retain their normal hours.

New Year’s Week (2023-2024)
Monday, 01/01/24: Closed
Tuesday, 01/02/24: 4:00 p.m. - 7:30 p.m. (closed in the morning)

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

  • January 6, 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.

Free Intro to Deadlift Session

  • January 13, 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.

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 2023.10.30.

Option 2
Bike/row:
8 x 30 sec on/2:00 off

Score = least distance covered in any 30 second interval

Compare to 2023.10.09.

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 2023.09.11.

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 2023.09.11.

Metro Testify - October 9, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION
From our video Weightlifting vs Powerlifting vs Strengthlifting - What's the Difference?! (click the title to watch):

Timinator117
I've never heard of strengthlifting before. How common is it? 

By the way, solid, concise and simple explanation. Short and sweet, just as it should be in today's age of impatient learning and instant gratification.

Phil
Pretty belated response here, but thanks for the kind words. Powerlifting is certainly more common than strengthlifting. Strengthlifting is, on one hand, rather new, and on the other hand, not so new in the sense that the press has been around for a lot longer than the bench press. It’s pretty popular in Starting Strength circles, and it’s probably also worth noting that Mark Rippetoe (author and founder of Starting Strength) was also the creator of the CrossFit Total back in the day, which consists of the same three lifts – squat, press, and deadlift – that make up strengthlifting. We’ve been hosting strengthlifting meets as well as weightlifting meets for a while now, and we get quite a lot of traction in the general strength training community.

ARTICLES & VIDEOS

When Your Training Motivation is Low...
Running on empty when it comes to training motivation? We give you 3 tips (plus a bonus tip) to help you stay consistent with your training. Click here to watch.

 

The HIDDEN ERROR in His Press | Two Minute Tactics!
He's ruining the start position of his press, and it's not why (or where) you think. Find out more and improve your own press. Click here to watch.

 

Do ONE Thing to Get Stronger and Improve All Your Lifts!
Can one cue help all of your lifts? Your squat, deadlift, press, bench press, snatch, and clean-and-jerk? Yep, and Phil explains what and how. Click here to read.

 

Blast from the Past: How to Safely Bench Press Alone!
If you need to bench press alone, you need to do it safely, and it's very simple. Phil breaks it down in under 3 minutes. Click here to watch.

 

Blast from the Past: To Stand Up . . . Stay Leaned Over!
Stop raising your chest early in the squat - it's making for a weaker squat. Phil explains and gives two useful cues to help. Click here to read.

NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style and comfort this fall? 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, 10/21/23, as we are hosting the annual Testify Fall Classic strengthlifting 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 Fall Classic

  • October 21, 2023

  • The Testify Fall Classic is back for 2023, 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.

Free Intro to Squat Session

  • October 28, 2023

  • 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 free session.

Free Intro to Deadlift Session

  • November 4, 2023

  • 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 free session.

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 2023.08.07.

Option 2
Bike/row:
8 x 30 sec on/2:00 off

Score = least distance covered in any 30 second interval

Compare to 2023.07.17.

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 2023.06.19.

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 2023.06.19.

Testify Review - July 17, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Bench Pressing Alone (safely!) and How to Unrack a Heavy Bench Press (click the title to watch):

Sjors Provoost
I always find myself precisely positioning the bench relative to the power rack and my position on the bench in order to ensure I don't waste a huge amount of energy on the unrack process. But this might be easier...

Phil
I hope it proves useful for you. People who bench on their own will typically line up a little bit closer to the hooks than does someone who gets a handoff from a spotter, but of course, the problem/trade-off is that if you line up too close, you put yourself in a precarious position of potentially benching up into the underside of the hooks, which is a real bad situation in which to find yourself.

ARTICLES & VIDEOS

The Sad Story of the Worst Squat Technique Ever
Want the history of the worst squat technique ever to be suggested by a coach? Watch and learn. Click here to watch.

 

Bench Press SECRET Every Lifter Should LEARN
What's the worst mistake on the bench press? It's not what you think. Click here to watch.

 

Everything You Need to Know About Lifting Belts . . . QUICK!
Phil covers the 4 Ws of lifting belts: width of belts, when to use one, where to wear your belt, and what to do once it's on. Click here to read.

 

Blast from the Past: Why Your Grandma Needs to Lift
Why do we focus so much on strength, and how does a high school math & physics teacher end up coaching people with barbells? Phil discusses the importance of strength and why it's life-changing. Click here to watch.

 

Blast from the Past: The Snatch: Landing Positions
Phil covers the three different landing positions for the snatch as well as the advantages that go with each position. Click here to read.

NEW TESTIFY GEAR!
Baseball season is here, and so is Testify’s new 3/4 raglan shirt - in multiple colors! 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.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 25, 2023

  • 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.

Starting Strength Self-Sufficient Lifter Camp

  • September 23, 2023

  • 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 21, 2023

  • The Testify Fall Classic is back for 2023, 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.

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” – rest as needed. 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 2023.05.15.

Option 2
Bike/row:
8 x 30 sec on/2:00 off

Score = least distance covered in any 30 second interval

Compare to 2023.04.24.

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 2023.03.27.

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 2023.03.27.

Week of 2023.04.24

/ Testify Strength & Conditioning/

THIS WEEK’S QUESTION
From our video Valsalva and Your Deadlift (click the title to watch):

Duguay Lima
What if i release the air and “renew” the valsava on the top?

Phil
Breathing in and out only occurs at one point (on pretty much every lift). In the squat, this is the top of the movement. In the deadlift, this is when the bar is sitting on the floor.

With this in mind, we specifically coach lifters to continue holding the Valsalva at the top of the deadlift and until the bar is back on the floor. Air is support, and you're still supporting the bar at the top of the lift, so we want to keep that held breath.

This can be a hard habit to break (like any habit) if you're used to releasing your breath at the top (not difficult physically - you just have to remind yourself, and that's the easy part to mess up), but in the long run, you'll adjust, and it's not difficult to do.

Hope this helps!

ARTICLES & VIDEOS

Get a Bigger Squat Now with 3 Simple Tips!
Want to get your squat moving in the right direction? Of course you do. In this video, we cover three simple and quick ways to improve your squat. Click here to watch.

Never Make This Squat Mistake Again! | Fast Fix
This squat mistake either makes you look ignorant or like you're compensating for something. Either way, it's not a good look. We help you fix it in this short video. Click here to watch.

This is Destroying Your Press . . . and Driving Me Nuts
"This error is wreaking havoc on your press . . . and driving me nuts," says Phil. Learn to correct it quickly and permanently. Click here to read.

Blast from the Past: Free (or cheap!) Strongman and Conditioning Equipment
Whether you're interested in competing in strongman or spicing up your conditioning options, there are a number of strongman equipment options that you can get for free or at least very cheaply - especially if you're willing to put in a bit of DIY effort. Click here to watch.

Blast from the Past: Why Do You Put the Bar There When You Squat?
We cover the correct location for the bar when squatting as well as why we put it there. Click here to read.

NEW TESTIFY GEAR!
Summer's coming, and we've got women's and men’s tank tops in multiple colors. Get 'em while they're hot! (Ok, actually, get 'em before it gets hot.)

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 Barbell MAYhem weightlifting meet

  • May 6, 2023

  • Click here to register or for more information.

Starting Strength Self-Sufficient Lifter Camp

  • May 20, 2023

  • 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 Strongman Summer Showdown

  • June 17, 2023

  • Show up to lift, throw, carry, push, and pull big things, but most importantly, show up to have a great time with your fellow competitors and perhaps try something new!

  • 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 2023.02.20

Option 2
Bike/row:
8 x 30 sec on/2:00 off

Score = least distance covered in any 30 second interval

Compare to 2023.01.30.

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

Compare to 2023.01.02.

Option 4
Row 10 x 100m
Rest 1 min between sprints. Your score is your slowest time.

Compare to 2023.01.02.

Week 2023.01.30

/ Testify Strength & Conditioning/

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 2022.11.28.

Option 2
Bike/row:
8 x 30 sec on/2:00 off

Score = least distance covered in any 30 second interval

Compare to 2022.11.07.

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 2022.10.10.

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 2022.10.10.