lifting heavier with limited gym facilities - maintaining strength

yirara

I'm trying to lift heavy within the limited gym facilities I have. Well.. I know I won't get far with this, but in about a year I will have access to a better gym again. Until then this is what I got.

I'm doing combinations of squats, overhead press, bench press, bentover rows (are they that useful?) and deadlifts, and would like to add power cleans and hip thrusts. Kind of following SL 5x

Here's the little problem: for everything I do with the rack I can only use 2 weights per side as the bar doesn't fit the rack too well. I have 1.25, 2.5, 5 and 10kg weights. The bar and weight fasteners are about 5kg (a bit heavier, but for easier counting). With bench presses and squats I can easily do 25kg (5/2x10). The next possible step would be 5/2x10/2x1.25. I think I can work myself up to 5/2x10/2x5, but upping the weight by 10kg in the next step seems a bit much - and then I'm at the end of what is possible with this equipment.

There are only four 10kg weights, btw. Just for getting the most out of what I have, how often would I need to train just to maintain a certain strength once I'm at the max weight possible? 1-2x per week?

Fujiberry

How often do you normally lift? If you're following 5x5 and working out 3x a week, keep doing that and when the weights get too easy for you, do something else to make it harder.

There are many ways to overload your muscles without adding extra weight--pause reps, deficits, supersets, dropsets, negatives, changing your stance, changing your grip, etc.

yirara

Thanks a lot Well.. realistically I can go to the gym 2x per week as there's always a reason to have that room closed (it belongs to my accommodation), or the rack or the bar is jammed again, etc. If strength allows I'll do all exercises in one go. Lets be honest, with nobody around who could lend a hand or call an ambulance in case I do something stupid I'm not going for a full overload anyway.

On one hand I'd love to stay here for a few more years, but having an actual gym again with trainers and other people around would be great.

yirara

Gosh! I found the solution! Well.. I found what I needed. Found two further weight fasteners in a cupboard. Not like the others ones that unscrew themselves after a few sets but really decent ones - if I bring tools to fasten and losen them. I can use a longer bar. Normally, this bar sits on the rack with the part that holds the weights. Really a completely unsuitable bar. But if I put the new screws such on the bar that it blocks the weights from going all the way to the inside, and the normal screws to fix them I can make use of this bar and use more than the two weights. Yiha! Now I have at least 80kg and the bar to play with.

tomatoey

You can add reps and still get stronger

http://www.fitnessrxwomen.com/training/workout-tips-advice/do-light-weights-tone-heavy-weights-bulk/