I’m looking for some progressive overload pointers.
I’ve recently moved and got a new gym. The facility is amazing - brand new Rogue everything, etc - it looks and ‘feels’ fantastic. However, I’ve found the downside - the smallest plates are 5kg (c.11 pounds).
I’ve previously been a huge fan ouf 5/3/1 and found that being told precisely what to lift was a massive help. I’ve always struggled to progress and spun my wheels when I’ve tried to go myself in a linear way. That said, I’m miles away from the point where I’m “too advanced” for a linear program.
Any advice on solid (and fairly prescriptive if possible!) progressive overload schemes without the smaller plates? Would 5/3/1 and rounding to the nearest 5kg work?!
I’ve noticed this has been moved to the 5/3/1 forum. This was a general progressive overload scheme question rather than a 5/3/1 query. The point was that I’d enjoyed 5/3/1 style ‘prescriptiveness’. Happy for it to be here if it fits, but seems like people could add more in the Beginners forum?
I would just round down. With 5kg/11lb plates you’re limited to 10kg/22lb jumps. That’s not nothing, so like I said, I would get the exact weights 5/3/1 (or whatever program) prescribes, and then round down to the nearest weight you’re able to. Better to have slightly lighter weight and dominate it then rounding up and struggling on a program that relies on submax weight.
I believe Dan John mentioned something once about only using 25lb and 45lb plates when lifting - it forces you to really own a weight before moving up, since your jumps will be so big. Not saying you have to do this - I use and enjoy 5/3/1 as well, but just as an example of small plates not being 100% necessary.
This is the obvious solution. You can pick up a pair of 5lb./2.5kg plates at a sporting goods store for less than $10. They don’t need to be fancy calibrated plates, and they’re light enough to just carry in your gym bag.