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Advice on making large jumps on lifts

tkav1980

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The challenge is that I don't own 5,10 or 25 lb plates and I'm having a hard time finding them. Specifically MY OHP at 1 plate( 45 lb plates arent 45 lbs so it's not 135) is hitting reps of 13 after 2 weeks back into training. The next jump is to 225. I only have a flat bench, barbell, 6 45 lb plates and a power rack.
I'm hitting a stumbling block on exactly how to make this jump without the intermediate plates.
More reps? Slower reps to increase TUT?
A big issue I see is the neuro adaptation to the new weight with a big jump. I believe my shoulders and tri's can produce the force necissary but I see taking that kind of jump on an OHP as a recipe for injury.
Any advice on how to successfully make this jump?
 

Matsuo Munefusa

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Go to hardware store, buy some chains? Use them as a PLer would or in case the strength arc is more suited just wrap them around the barbell.

Take some experimental purchasing and maybe a bolt cutter to trim down segments until you have 5 and 10lb chunks...
 

tkav1980

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Go to hardware store, buy some chains? Use them as a PLer would or in case the strength arc is more suited just wrap them around the barbell.

Take some experimental purchasing and maybe a bolt cutter to trim down segments until you have 5 and 10lb chunks...
Fuck me its always the obvious thing you dont think of. Thanks man!
Im kicking myself for not thinking of this.
 

Flex500

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Yes countersigned on the above chains and don't forget bands as well. You can add very light bands to squat, bench, deadlift, etc. as well as light chains for small jumps. It's obviously a little different using those tools but will get the job done.
 

FK86

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Another option is you can buy ankle weights. They'll fit around the bar no problem. I have four one-pound ankle weights for when I want to microload. Two and four pound jumps can be placed at the ends. A three pound jump would be one on each end, one in the center. In your case you can buy the 5 lb ones and then you can make 5 or 10 lb jumps.
 

benchmstr

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I am a fan of bands and chains.

I noticed a long time ago that I gain more size than strength with bands. I lose strength because I don't have to worry about stabilizing as much. I gain size from the bands because the constant tension is brutal.

Chains I always get huge jumps in strength..but nothing significant in hypertrophy..I still gain size..just nothing dramatic
 

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