Testify Post-Dispatch - November 6, 2023
/THIS WEEK'S SUBMISSION
From our video RUGBY PLAYER ANNIHILATES 330 LB x 5 PIN SQUAT!! (click the title to watch):
English with Joe
Why does he rest on the support?
Phil
This is a pin squat; it’s a variation of a regular squat wherein the lifter pauses for a set amount of time - usually 1-2 seconds - before driving the weight back up again. Ideally, the lifter should not relax with the weight on the pins (the pins take only a small amount of the load).
This type of squat removes most (or all) of the stretch reflex and this makes for a harder (i.e., more disadvantaged) squat.
ARTICLES & VIDEOS
Do These FOUR Things When Starting Strength Gets Hard
What should you do when Starting Strength gets hard? Here are 4 steps to follow (plus 3 bonus tips). Click here to watch.
Why do I Keep FAILING?!
Are you missing reps? Let's address one potential problem, and it's one that's easy to fix. Click here to read.
Blast from the Past: How to Fix Your Deadlift (solve this common error!)
Is your lower back rounding when you deadlift? Phil discusses this error as well as why it's a problem and gives several ways to fix the issue. Click here to watch.
Blast from the Past: How to Unrack the Press: Use Your Legs!
Don't derail your press from the start with a weak unracking process - use your legs. Phil explains. 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
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.
Benching Bonanza! The Annual Testify Bench Press Jubilee
November 17, 2023
Benching Bonanza is a strength meet wherein the only contested lift is - you guessed it - the bench press. There will be one bar, and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It'll be a ton of fun, so come on out!
Click here to register or for more information.
Testify Christmas Classic
December 2, 2023
The annual Testify Christmas Classic is back, and you're invited! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.
Click here to register or for more information.
IN OTHER NEWS . . .
This year, Testify Strength & Conditioning will be participating in Samaritan’s Purse Operation Christmas Child event as a way to support our community and beyond!
Would you like to join us in sending a shoebox filled with gifts and personal items to a child in need this Christmas? Your shoebox will be an expression of God’s love to a child in need around the world. Any shoebox will do, fill it with toys, personal care items, school supplies and accessories. You can choose to make your box specific to a boy or girl ages 2-14 years old. Fill out the envelope (located on the table outside the gym office) and add $10/box for shipping and attach it to your box.
Check out the table outside the gym office for all the details and how to pack a box. Our goal is to deliver 20 boxes to a local church drop-off site to be processed and sent out to the children. Shoeboxes need to be returned to Testify no later than November 13th.
If you have any questions please contact Barb at barb.mueller@testifysc.com.
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 2023.09.04.
Option 2
5 rounds:
10 cal bike
1 min rest
4 sandbag-over-bars
1 min rest
Set the yoke crossmember at 35/33, and the weight is 150#/75#.
Compare to 2023.08.14.
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 2023.07.17.
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 2023.07.17.