Chalk: Don't Be a Fool

(A Blast from the Past article originally posted on 12/30/22)

Chalk is not a particularly exciting topic of conversation, so if you’re looking for a scintillating article on the finer points of lifting, you’ve come to the wrong place today, my friend. That said, man, this conversation needs to be had every now and then, so here we go.

There are two types of chalk abusers in the gym. The first type consists of those who simply don't use chalk for whatever reason - they don't like the feel of it, or they don't think they need it. This particular type simply needs to get their minds right or pull a Kelly Clarkson and just walk away. Don’t kid yourself - if you’re not willing to use chalk, you’re wasting your time. It’s not efficient, and at some point, it’s a recipe for disaster.

However, we’re really here today to talk about the second type of chalk abuser. You know this lifter. He takes a perfectly good block of chalk - the Sacred Block - and breaks it into smaller pieces. He coats his hands - sometimes even the back of his hands - with a thick layer of magnesium carbonate and inevitably leaves a bunch of excess chalk on the platform when he’s done lifting. And of course, he gets chalk everywhere on the floor and equipment around him while he’s actually chalking up.

You, of course, are not such a lifter. Because you know better. But you know such a lifter, and just on the off chance that you talk to this lifter, you can remind him how “chalking up” is properly accomplished:

Correctly chalked hands - this guy’s ready to lift.

1. Put your hands in the bucket.

2. Take the block (Do Not Break the Block) or the powder and rub some chalk on both of your hands.

3. Rub your hands together so that any loose chalk falls back in the bucket.

Note that this entire process takes place inside the chalk bucket, and this way, any loose chalk ends up back in the bucket and not on the floor.

Be kind to your chalk, be kind to your gym, and I hope this helps you get stronger and live better. Now, I’m going to get back to yelling at those meddling kids walking across my lawn.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

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

---

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

8 Reasons for Older Adults to Get Stronger in 2025 (and the best way to do it!)

Here are 8 fantastic reasons to get stronger in the new year. Starting Strength Coach Phil Meggers explains why older adults want to get stronger as well as the best way to do it.

Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

---

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

The Testify Journal - December 30, 2024

View this post on Instagram

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

THIS WEEK'S SUBMISSION

From our video 4 Simple Exercises to Get Stronger, Feel Better, and Have More Energy in 2025 (click the title to watch):

Ken Freeman
The real world examples helped. Sitting and standing, picking up a laundry basket, etc. I can visualize those to understand the movements. Thanks.

Phil
You’re very welcome, and I’m glad the examples helped!

---

TESTIFY ONLINE COACHING

Interested in getting stronger working remotely with one of our Starting Strength Coaches? Click here to book a free intro call and strategy session.

Get Stronger. Live Better. Start today.

---

ARTICLES & VIDEOS

11 Mistakes that Make Your Squat Look Like GARBAGE
Phil covers 11 common squat errors and how to fix them so you can have a stronger and more efficient squat. Click here to watch.

DISASTROUS Weight Lifting Accident (don't let this happen...)
“…but it might keep you from some broken toes or even teeth…One of the more disastrous mistakes you can make in the weight room is that of…” Click here to read.

Blast from the Past: Starting Strength Does NOT Work . . . I Keep FAILING!
The Starting Strength novice linear progression doesn't work…forever. Phil discusses the common problem of trying to stick with the NLP too long as well as how to avoid a constant merry-go-round of resets. Click here to watch.

Blast from the Past: Conditioning with the Sled or Prowler
“…with this in mind, today we’re going to cover a few simple options for actually using the sled to get some conditioning done.” Click here to read.

---

TESTIFY BEANIES ARE AVAILABLE!

Represent your favorite gym - even when it's cold outside!

And, it gets better - you can choose your beanie from EIGHT different colors!

Click here to head to the Testify Store.

---

WHAT'S COMING UP

Reminder: Below are the hours New Year's week (you can also find these on our Location & Hours page). Any days not listed retain their normal hours.

New Year’s Week (2024-2025)
Tuesday, 12/31/24: 5:00 a.m. - 9:30 a.m. (closed in the evening)
Wednesday, 01/01/25: Closed
Thursday, 01/02/25: 4:00 p.m. - 7:30 p.m. (closed in the morning)

You can always find out what else is on the calendar by heading to our events page at www.testifysc.com/events as we’ll be posting some 2025 events soon!

---

THIS WEEK’S CONDITIONING

Option 1
“Prowler Base+1”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest 30 sec.
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” (on Starting Strength).

Compare to 2024.10.28.

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 2024.10.07.

Option 3
8 rounds:
Outdoors:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Indoors:
4 tire flips
100 ft sled push (50 ft down-back)
Rest 1 minute

Compare to 2024.09.09.

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 2024.09.09.

---

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

Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

DISASTROUS Weight Lifting Accident (don't let this happen...)

This article is not thrilling, it’s not earth-shattering, but it might keep you from some broken toes or even teeth . . .

One of the more disastrous mistakes you can make in the weight room is that of loading or unloading the barbell by too many plates on one side (Figure 1). Let’s quickly discuss what this error looks like, when you’re most likely to commit it, and how you can easily avoid it.

figure 1: disaster narrowly averted (but watch out for sliding plates!)

What This Mistake Looks Like (i.e., how it happens)
Typically, this error occurs with 45 lb plates, although if you train in kilograms, it will probably occur with either 20 kg or 25 kg plates. Specifically, the mistake you’ll make is that of loading or unloading too many 45 lb plates on one side of the bar (i.e., compared to the other side).

For instance, you finish squatting 315 lb for the day, so you’ve got three 45 lb plates on each side of the bar. You’re tired, but you’re happy to have successfully performed your work sets. You absentmindedly begin unloading the right side of the bar while talking to a buddy or listening to some music. You take one plate off the bar - no problem yet. You then take another plate off the same side - you still might not have a problem.

However, you go to take the third plate off the right side of the bar - remember that you still have three 45 lb plates on the left side of the bar - and you suddenly have a cartwheeling barbell (see Figure 1). The right side of the bar rotates upward, the left side rotates downward, plates fall off in a loud (and dangerous) crash, the bar rotates end-over-end, and the entire room (people, equipment, walls, windows, etc.) is in danger.

If you’ve trained long enough or been to enough powerlifting meets, you’ve seen it happen at least once, it’s a disaster whenever it happens, and nearby people can and do sometimes get injured in the process if they get hit by the falling plates or flying barbell.

When You’re Most Likely to Make This Error
You can make this mistake when loading, but it is far more likely to occur when a lifter is unloading the bar.

figure 2: A one plate difference (two 45 lb plates on the left side and one 45 lb plate on the right side)

Loading the bar during warm-ups tends to promote symmetrical loading since - unless you’re a lifting psychopath - you’re only moving up by 90 lb at most per warm-up set. For instance, moving from 135 lb to 225 lb means you add a 45 lb plate on the left side and then walk over and add a 45 lb plate on the right side. At most, you’ve briefly got a one plate difference (i.e., one 45 lb plate difference) between the two sides of the barbell, and this doesn’t cause a problem (Figure 2).

However, when you’re finished with your 315 lb squat, your goal is to unload all the plates from the bar, and if you don’t approach this in a sensible fashion, you might start unloading all the plates from one side and soon cause a big ruckus.

This most often happens with the squat, but it can happen on the bench or press as well, and if you’re fortunate enough to train with a deadlift jack, it can happen when unloading your deadlift (since a deadlift jack functions much like a pair of j-hooks on a squat rack). I’ve seen a fellow lifter nearly get popped right in the teeth by the barbell after absentmindedly unloading four 45 lb plates from one side of the bar before removing any of the plates from the other side.

The Easy Way to Prevent It
The easiest way to prevent this mistake and the potential disaster that accompanies it is to make the following rule:

No more than one 45 lb plate difference between the two sides of the bar.

For example, if you have two 45 lb plates on the left side of the bar and you’re using this rule, then the following are acceptable for the right side of the bar:

• Three 45 lb plates (one plate difference)

• Two 45 lb plates (no difference)

• One 45 lb plate (one plate difference)

However, having either four or zero 45 lb plates on the right side of the bar is a no-go. Those situations are not guaranteed to cause a problem, but you’re starting to flirt with disaster. This rule does not give you the only safe method, but it does guarantee a simple and safe approach that’s easy to remember.

Keep that one plate difference in mind (which is sometimes the hardest part!), and we hope this helps you get stronger, live better, and also live without any unnecessary broken stuff!

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

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

---

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

Starting Strength Does NOT Work . . . I Keep FAILING!

The Starting Strength novice linear progression doesn't work . . . forever. Starting Strength Coach Phil Meggers discusses the common problem of trying to stick with the NLP too long as well as how to avoid a constant merry-go-round of resets.

(A Blast from the Past video originally published on 09/19/22)

Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

---

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

Conditioning with the Sled or Prowler

(A Blast from the Past article originally posted on 12/23/22)

In last week’s article, we discussed a few options on how to quickly, easily, and cheaply make a DIY sled drag harness for sled (AKA “prowler”) workouts. One of the great things about the sled is that - whether pushing or pulling - it utilizes primarily concentric movement and thus doesn’t cause a lot of unnecessary soreness. As a result, you can get some effective conditioning done, and if approached in an intelligent fashion, this conditioning should not get in the way of your strength training. With this in mind, today we’re going to cover a few simple options for actually using the sled to get some conditioning done.

Workout #1
12, 16, or 20 rounds of:
50 ft sled push
1 round every minute

Start with a manageable weight on the sled for your first time with this workout, and be aware that the weight will vary depending on the surface, e.g., you can use more weight if you’re pushing the sled on turf vs asphalt.

Starting 1 round every minute, push the sled 50 ft in one direction and then stop. For example, if it takes you 20 seconds to push the sled 50 ft, then you have 40 seconds (i.e., the rest of the minute) of rest before starting the next round and pushing the sled back in the opposite direction.

Do 12 rounds the first time you perform this workout, do 16 rounds with the same weight the next time (e.g, the following week), and do 20 rounds with the same weight the next time. After that, ratchet the rounds back down to 12, add some weight, and start the process again.

Workout #2
Sled Pyramid
4-7 levels of 200 ft sled push (100 ft down-and-back)
Weight increases, then decreases.
Rest as needed.

Example (with 5 levels):
(Weights listed do not include the weight of the sled)
Round 1: 25 lb x 200 ft
Round 2: 50 lb x 200 ft
Round 3: 75 lb x 200 ft
Round 4: 100 lb x 200 ft
Round 5: 125 lb x 200 ft
Round 6: 100 lb x 200 ft
Round 7: 75 lb x 200 ft
Round 8: 50 lb x 200 ft
Round 9: 25 lb x 200 ft

You’ll likely need to rest longer between the heavier rounds than between the lighter rounds.

Workout #3
Sled Drag (w/harness)
3 rounds of:
Pull 5 minutes.
Rest 3 minutes.

This one is a longer, lower intensity session and is best done outdoors to minimize the amount of turning around needed. Load up a manageable weight on the sled, hook yourself and the sled up to the harness, and walk for 5 minutes, dragging the sled behind you. Rest 3 minutes, then perform two more 5-minute rounds (again with a 3 minute rest between rounds).

Workout #4
10 rounds of:
100 ft sled push
100 ft sled drag (w/harness)
Rest 1-2 minutes.

Start with a manageable weight and push the sled 100 ft with the harness attached to the sled (but coiled up so as not to get in your way). At the end of the 100 ft push, put the harness on yourself and drag the sled 100 ft back to your original starting point. Perform 10 rounds and rest 1-2 minutes between each round.

For all of these workouts, start at a manageable point and then increase the conditioning demands gradually over time. You can do so by increasing the number of rounds, increasing the weight, increasing the distance, or decreasing the length of the rest intervals. Of course, you can also utilize some combination of those methods as shown in Workout #1.

There are an infinite number of conditioning workouts you can do with a sled, but this will get you off to a good start, and as always, we hope this helps you get stronger (or at least more conditioned) and live better!

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

• Book a free intro and strategy session with us HERE.

• Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

• Get our free weekly email - containing useful videos, articles, and training tips - HERE.

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

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

---

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?