Testify Commentator - December 11, 2023
/THIS WEEK'S SUBMISSION
From our video Pin Squats: How and Why (click the title to watch):
Rick Flairs Hair
Really liked the content and simple explanation. I do have a question. What percentage of 1 RM would you recommend for this? And, how many sets/reps would you generally prescribe for a lifter? Thank you
Phil
Thanks for the kind words, Kyle, and sorry for the belated response. Don't worry about a percentage (a set of 5 pin squats will use less weight than a set of 5 regular squats, however), and, on your first day of utilizing pin squats, simply work up to a challenging, yet manageable weight where your bar speed starts to slow by the end of the set. We usually use 3-5 reps per set with pin squats. A good approach would be to start with 3 x 5 (i.e., 3 sets x 5 reps).
ARTICLES & VIDEOS
How to Unrack a Heavy Bench Press By Yourself
Struggling with unracking your bench press when training alone? Take the strain off your shoulders (and avoid getting a barbell to the face) with this method. Click here to watch.
Use This Grip for a BIGGER Deadlift! (Tension Grip)
What is a tension grip, and why should you use it for pulling movements like the deadlift, row, and clean? Phil explains in the second article in our series on the correct grip for each lift. Click here to read.
Blast from the Past: Pull-up vs Chin-up | The Difference & Which One You Should Do!
What is the difference between a pull-up and a chin-up? Which one should you do? Phil breaks it down in just a few minutes. Click here to watch.
Blast from the Past: Enter the TUBOW
We cover how to use the TUBOW (the Terribly Useful Block Of Wood) in the squat to help fix your knees' forward position, your knees' lateral position, and even your hip position. 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
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 Leprechaun Lift-off
March 16, 2024
Want to join us for the annual Testify Leprechaun Lift-off? Of course you do! This is a weightlifting meet, so the contested lifts are the snatch and clean-and-jerk.
Click here to register or for more information.
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.
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 2023.10.09.
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 2023.09.18.
Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest
Compare to 2023.08.21.
Option 4
For time:
500m row
5 x 80m sled push (200 ft if indoors)
500m row
Rest 1 minute after the first row and after each sled push.
Compare to 2023.08.21.