Welcome to Testify Strength & Conditioning

3605 S. 149th Street 531-333-2872 Omaha, NE 68144 testifysc.com

Coaching Staff Phil Meggers SSC, Owner Barb Mueller, Owner [email protected] Tyler Holm SSC [email protected] Kathy Clough [email protected] Dave Hahn Mike Sharp For more information please contact your coach Becky Meggers, PA-C or email [email protected]

Hours Monday - Thursday 5:00 - 10:00AM, 4:30 - 8:00PM Friday 5:00 - 10:00AM, 4:30 - 6:30PM Saturday 7:30 - 10:00AM

Helpful Training Tips

Bar Weights: Green Bar = 10kg/22lbs Blue Bar = 20kg/45lbs Add 15’s = 52lbs Add 15’s = 75lbs Add 25’s = 72lbs Add 25’s = 95lbs Add 35’s = 115lbs Yellow Bar = 15kg/33lbs Add 45’s = 135lbs Add 15’s = 63lbs Add 25’s = 83lbs Silver Bar = 5kg/11lbs Add 35’s = 103lbs Add 10’s = 31lbs Add 45’s = 123lbs Add 15’s = 41lbs

Notation: Golden Rule: REPS ARE ALWAYS 2ND!! ● Sets x Reps → 3 x 5 ● Wt. x Reps x Sets → 200 x 3 x 5 ● Sets x Reps @ Weight → 3 x 5 @ 200 (not commonly used)

Warming Up:

Template: Example:

Bar X 5 X 2 45 X 5 X 2 40% X 5 80 X 5 60% X 3 120 X 3 80% X 2 160 X 2 90% X 1 180 X 1 Work Sets: 3 X 5 Work Sets: 200 X 5

Novice Training Days

A B BS (Back Squat) 3 X 5 BS (Back Squat) 3 X 5 BP (Bench Press) 3 X 5 Press 3 X 5 DL (Deadlift) 1 X 5 DL (Deadlift) 1 X 5

What’s the Difference? Powerlifting → Squat, Bench Press, Deadlift Weightlifting → Snatch, Clean & Jerk Strengthlifting → Squat, Press, Deadlift

Where do I set up? Set up with J-hooks on the outside of the racks on Monday, Wednesday, Friday (5- 7am, 4:30-6:30pm) and Saturday mornings.

Clean Up: Always wipe down your bench and equipment with disinfectant spray and scrub chalk off your bar with a bristle brush. These are located on the silver wire rack next to the restroom. Put all bars, plates, benches and belts away before you leave the gym. Consequences of not putting your equipment away… you owe the gym 1 dozen donuts