The Testify Ledger - December 9, 2024
/THIS WEEK'S SUBMISSION
From our video DIY Strongman Deadlift Tires! (click the title to watch):
Andrew Hoover
Would a 5 lb plate be too fragile?
Phil
That's a good question, and I don't know. We had more extra tens than fives, and to your point, it's entirely possible that a five could be questionable in terms of durability.
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ARTICLES & VIDEOS
The #1 Rule for Strength Training
What's the most important thing in strength training? It might not be what you think it is. Click here to watch.
The Pause Squat: What, How, and Why
What are pause squats, how do you perform them, and why might a lifter do them? We cover it all in this short article. Click here to read.
Blast from the Past: Gym Equipment: How to EASILY Move Stall Mats!
The classic rubber horse stall mat is extremely useful. It's also a pain to move . . . or is it? Phil shows how to easily move a stall mat with just one person and without any special tools. Click here to watch.
Blast from the Past: Stop Using Your Hands to Catch Your Cleans!
If your wrists and elbows despise you when you clean, you need to stop using your hands to rack your cleans. We cover why and how the shoulders catch the clean - not the hands. Click here to read.
TESTIFY BALL CAPS ARE AVAILABLE!
Represent your favorite gym and keep the sun out of your eyes in style with this cap.
Click here to head to the Testify Store.
WHAT'S COMING UP
Reminder: Testify members! Don't forget - the annual Testify Christmas Party is on Saturday, December 14, and it will begin immediately following the end of the Barbell Blizzard. We'll be running this year's party in an appetizer/potluck fashion, so bring an appetizer to pass around and something to drink, wear something outlandishly Christmasy, and let the festivities begin!
We're guessing a start time of around 5:00 p.m., but if you're not participating in the Barbell Blizzard, your best bet is probably to show up earlier than that, cheer on your fellow lifters at the Barbell Blizzard, and then we'll segue right into the party (tableware provided by Testify).
Below is the information for the upcoming Barbell Blizzard, and you can always find out what else is on the calendar by heading to our events page at www.testifysc.com/events.
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
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 2024.10.07.
Option 2
Bike/row:
12 min TT
Score = distance
Compare to 2024.09.16.
Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest
Compare to 2024.08.19.
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 2024.08.19.
As always, we hope this helps you get stronger and live better!
