The LPP Rule: Fewer Barbell Loading Mistakes

(A Blast from the Past article originally posted on 01/21/22)

The name in the following story has been changed to protect the guilty . . .

This is not 140 lb . . . and Sally knows better.

One of our lifters - Sally - needed to squat 140 lb for her work sets. However, Sally didn’t want to spend the effort necessary to put a 45 lb plate on each side of the barbell. Bear in mind that Sally squats over 200 lb and deadlifts nearly 300 lb, so it wasn’t as though lifting a 45 lb plate was very difficult for Sally - she just didn’t want to do it.

Consequently, Sally had to use far more plates to load her bar than she normally would have used had she chosen to use a 45 lb plate, and as a result, she made a barbell math mistake and ended up squatting 130 lb for a couple of sets instead of 140 lb. When I noticed this, I pointed it out to her and also pointed out that she now needed to load the correct weight and perform her work sets.

What’s the moral of this story? All lifters make math errors when loading the barbell every now and then, but you can greatly reduce your chances of loading (and lifting!) the wrong weight if you follow one simple rule:

The LPP Rule: Always put the Largest Possible Plate on the bar.

(I recommend watching the included video for a demonstration as well as explanation) 

For example, if you want to squat 140 lb (using a 45 lb bar), simply put a 45 lb plate on each side followed by a 2.5 lb plate on each side. Do NOT use some silly combination of plates such as a 25, two 10s, and a 2.5 on each side, or worse yet, a 25, a ten, two 5s, and a 2.5. The list of terrible combinations goes on and on, and this is exactly the problem.

If you always put the largest possible plate on the bar (the LPP Rule), then there is only one possible combination of plates that will produce the correct weight on the bar. If you don’t utilize this method, there are myriad combinations that will get you the correct weight, and with this greater number of possibilities comes a correspondingly greater number of ways that you can screw up the math and misload your bar.

With the LPP Rule, not only are there far fewer ways to make a mistake, but you’ll also benefit from always building your bar math around “milestone weights” such as 95 lb (one 25 on each side), 135 lb (one 45 on each side), 185 lb (one 45 and one 25 on each side), etc. These milestone weights are numbers that you’ll memorize rather quickly (whether you intend to or not) if you use the LPP Rule, and it makes the bar math for any weight above these weights simpler, quicker, and harder to mess up.

We hope this helps you get stronger and live better!

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

If you found this helpful, you’ll love our weekly email. It’s got useful videos, articles, and training tips just like the one in this article. Sign up below, and of course, if you don’t love it, you can unsubscribe at any time.

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10 Signs That Your Press Is About to BLOW UP

Want to improve your press? In this short video, Phil provides 10 tips you can start implementing today.

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Click the button below to get quality coaching from a Starting Strength Coach and start getting stronger TODAY.

The Testify Mirror - March 11, 2024

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A post shared by Testify Strength & Cond. (@testifystrengthconditioning)

THIS WEEK'S SUBMISSION

From our video 10 Simple Tips to Improve Your Weight Lifting (click the title to watch):

knife
I'm at 3 and quarter plates on deadlift and got the bar slipping out of my hands, I use chalk and hook grip, do you have any tips? maybe just strap?

Phil
The mixed grip might be the way to go, but I'd recommend perhaps reviewing the hook grip (we've got a few videos on it) - for starters, make sure that you're middle finger goes over your thumb. The index finger will as well, but the middle finger really has to have purchase on the thumb.

In lieu of that, I'd recommend a mixed grip (AKA alternate grip - one hand prone and one hand supine), and if you don't want to do that, then yep, go with straps. That deadlift has got to keep going up! :-)

knife
@TestifySC ill check em out, thanks

Phil
You're welcome, and here's one of them:
The Hook Grip: HOW to Use It and WHY it Works
https://youtu.be/t9tbc74YqLY

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ARTICLES & VIDEOS

10 Simple Tips to Improve Your Weight Lifting
Phil breaks down a quick yet comprehensive list of 10 things you need to know, do, or have when training. Click here to watch.

How to Deadlift: Set Your Back the RIGHT Way - Part 1
Do you have a tough time setting your back in flat, rigid extension when you deadlift? In Part 1 of this series, we help you solve this problem. Click here to read.

Blast from the Past: The Best Barbell Collars? (They're Not What You Think)
You've got a lot of options for barbell collars out there, but how about one that's simple, cheap, effective, and easy to use? Look no further. Click here to watch.

Blast from the Past: How to Warm-up for Lifting Weights: Stop Using Percentages!
Percentages and warm-up charts/apps are the diapers of the lifting world - pretty useful in the beginning, but in the long run, life is a lot better, simpler, and cleaner if we outgrow them. How to do this? Click here to read.

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NEW TESTIFY HOODIES ARE AVAILABLE!

Looking to train in style? 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.

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WHAT'S COMING UP

Reminder: We will be closed for training on Saturday, 03/16/24, as we are hosting the annual Testify Leprechaun Lift-off weightlifting meet.

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 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.

Starting Strength Self-Sufficient Lifter Camp

• May 18, 2024

• Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

• Click here to register or for more information.

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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 2024.01.08.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2023.12.18.

Option 3
1. Work up to a heavy single on the axle clean-and-press (i.e., ground to overhead).
2. 5 x 100 ft Zercher carry (50 ft down-back). Add weight each round. Rest as needed.

Compare to 2023.11.20.

Option 4
Outdoors:
5 rounds:
15 cal row
50 yd sled push, 100#/50#

Indoors:
5 rounds:
15 cal row
100 ft sled push, 250#/125#

Push sled slow for recovery. Score is slowest row.

Compare to 2023.11.20.

How to Deadlift: Set Your Back the RIGHT Way - Part 1

In the deadlift, you want to set your back in rigid, flat extension (Figure 1), but accomplishing this can sometimes be difficult (especially if you’re learning how to deadlift) - after all, you can't see what your back is doing when deadlifting.

figure 1: becky sets her back in rigid and flat extension.

With this in mind, in this series of short articles, we’ll give you several ways to improve your ability to correctly set your back.

5-Step Setup for the Deadlift
We’ll assume you already know the 5-step setup for the deadlift (and if you don’t, be sure to watch the included video below), but here’s a quick recap:

Step 1: Stance
Shins 1” from the barbell

Step 2: Grip
Bend over to grip the bar

Step 3: Shins
Bend your knees to touch your shins to the bar

Step 4: Chest
Squeeze your chest up to set your back

Step 5: Pull
Drag the bar up your legs

How to Set the Back
Correctly setting the back in rigid extension occurs in Step 4 (“Chest”), and as is so often the case, sometimes you don’t need a new cue to fix an issue - you just need to go back to the beginning and simply hammer home the original cue: “Squeeze your chest up.”

The idea is that, when you squeeze your chest up, it sets off a wave of contraction that runs from your thoracic spine all the way down to your lumbar spine, thus getting your back flat and rigid.

So, at least to start (remember, there will be more articles on this topic), don’t make it any more complicated than it needs to be.

Squeeze your chest up or “lift your chest.” When you think you’ve squeezed it up as much as you can . . . squeeze it up even more. Get extremely uncomfortable. If you’re starting to sweat just while trying to set your back, you’re off to a good start.

figure 2: “show your shirt to the wall” (or the person in front of you)

How to Picture This
Here’s another way to think of the process - imagine that someone is standing in front of you (Figure 2), and you’re trying to show him the writing on the front of your shirt (without dropping your hips). A simple cue for this is “Show your shirt to the wall.”

Hopefully, this proves useful to you, and we’ll cover more ways to correctly set your back in the upcoming articles in this series.

As always, we hope this helps you get stronger and live better.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

If you found this helpful, you’ll love our weekly email. It’s got useful videos, articles, and training tips just like the one in this article. Sign up below, and of course, if you don’t love it, you can unsubscribe at any time.

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Would you like to get quality coaching from a Starting Strength Coach?

The Best Barbell Collars? (They're Not What You Think)

You've got a lot of options for barbell collars out there, but how about one that's simple, cheap, effective, and easy to use? Look no further.

(A Blast from the Past video originally published on 04/23/22)

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Click the button below to get quality coaching from a Starting Strength Coach and start getting stronger TODAY.

How to Warm-up for Lifting Weights: Stop Using Percentages!

(A Blast from the Past article originally posted on 02/18/22)

For new lifters, figuring out what weights to select for your warm-up sets can be a bit mind-boggling, and for this reason, a percentage-based warm-up chart provides a handy approach. With that said, as you gain experience as a lifter, you’ll be better off if you eventually stop using this approach and instead make your own warm-up weight selections. In the long run, it’ll be faster and easier.

When structuring your warm-up sets, use the three principles below, and for more demonstrations, examples, and explanations, be sure to check out the included videos.

Warm-up sets should . . .

Principle 1: Prepare you for your work sets. Because of this, the weight for each set should gradually increase in roughly equal increments. The increases don’t need to be exactly the same each time - “roughly equal” is just fine - and if you have a bigger jump, it’s better to have it near the beginning of the warm-up than near the end. 

Principle 2: Not exhaust you before you get to your work sets. Because of this, it’s wise to taper your warm-up reps, i.e., use fewer reps as the weight increases. At Testify, we usually recommend 2 sets of 5 reps with the empty barbell and then a 5-3-2-1 approach for the weighted sets (you’ll see this in the examples below). When starting out, you might not need this many warm-up sets. 

Principle 3: Be convenient whenever possible and reasonable. Warm-ups don’t usually need to be all that precise, and the further you are from your work set, the less precision is required. For example, if your work weight is 245 lb and you’re deciding between 90 lb and 95 lb, go with 95 lb since it’s much simpler to load (one 25-lb plate per side compared to two 10-lb plates and a 2.5-lb plate per side).  Additionally, there’s no need to use fractional plates in your warm-ups, and as you get stronger, you might not use 2.5 lb plates in your warm-ups either.

Below are a few good warm-up examples.

Example #1
Work weight: 105 lb
45 x 5 x 2
65 x 5 x 1
85 x 3 x 1
95 x 2 x 1
—————
105 x 5 x 3 (work sets)

Example #2
Work weight: 235 lb
45 x 5 x 2
95 x 5 x 1
135 x 3 x 1
185 x 2 x 1
215 x 1 x 1
—————
235 x 5 x 3 (work sets)

Example #3
Work weight: 385 lb
45 x 5 x 2
135 x 5 x 1
225 x 3 x 1
275 x 2 x 1
315 x 1 x 1
350 x 1 x 1 (needed another single)
—————
385 x 5 x 3 (work sets)

In the examples above, if the lifter is deadlifting, simply remove the empty bar sets (you’ll need bumper plates for any weights under 135 lb).

With practice, structuring your warm-ups becomes a very quick and easy process, and the longer you train, the more you’ll find that your first few warm-up sets don’t change very often from workout to workout, which makes things even easier.

We hope this helps you get stronger and live better!

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

If you found this helpful, you’ll love our weekly email. It’s got useful videos, articles, and training tips just like the one in this article. Sign up below, and of course, if you don’t love it, you can unsubscribe at any time.

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Would you like to get quality coaching from a Starting Strength Coach?