Testify Newsday - May 29, 2023
/THIS WEEK'S QUESTION
From our video Do This for a BIGGER Squat! | How to Pause Squat (and Why!) (click the title to watch):
bebopdave
What proportion of 1RM would you do for paused squat?
Phil
Any percentages I throw out here would be very approximate as it will vary based on a few things. One factor would be the lifter’s experience with pause squatting. Someone new to pause squatting would have a bigger offset between the pause squat and the regular squat than a lifter who has trained the pause squat for a while. Also, a lifter who has a very efficient bounce out of the bottom of the squat will have a bigger offset between the two types of squats than a lifter who does not much of a bounce (i.e., a lifter who doesn’t get much of a bounce has a squat that already somewhat closely resembles a pause squat anyway :-))
ARTICLES & VIDEOS
How to INSTANTLY Squat More Weight!
Want to add pounds to your squat right away? Make sure you're utilizing the stretch reflex - the "bounce" - correctly. We show you how real quick-like. Click here to watch.
This Mistake Will RUIN All Your Lifts!
Want to improve every one of your lifts with one fix? Make sure you're doing this. Click here to watch.
The Best Way to Put On a Lifting Belt! (and a secret weapon)
We explain & demonstrate the best way to put on your lifting belt (and give you a super-secret weapon to use at meets!). Click here to read.
Blast from the Past: How to Start Lifting | General Equipment
What equipment do you need to start lifting weights and getting stronger? In this first video of the "How to Start Lifting" series, we cover the basic equipment that you'll nee (as well as what to avoid!). Click here to watch.
Blast from the Past: Mistakes New Lifters Make - Part III
We wrap up the "Mistakes New Lifters Make" series in Part III. Click here to read.
NEW TESTIFY GEAR!
Sun's out, guns out, and we've got men's and women’s tank tops in multiple colors. Get yours today and represent your favorite gym!
Click here to head to the Testify Store.
WHAT'S COMING UP
Update! Parking will be restricted for roughly a week yet due to the curing process (as well as painting lines).
Reminder: In observance of Memorial Day (Monday, 05/29/23), we will be open for training during our usual morning hours (5:00 a.m. - 9:30 a.m.) that day, but we will be closed that afternoon and evening.
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 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.
Testify IronFest V
July 8, 2023
IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.
Click here to register or for more information.
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.
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 2023.03.27.
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 2023.03.06.
Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest
Compare to 2023.02.06.
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 2023.02.06.