Fractional Plates

smittybuilt19

My OHP is stalling quickly.

Anyone ever used baseball bat weights (donuts) as fractional weights on an Olympic barbell?

I wondered if the inner diameter would be accommodating.

Thanks folks.

BigT555

OHP is a b*tch for progression. try adding an extra rep on your sets if your finding you stall on additional weight. helped for me somewhat

wouldnt know about the baseball bat weights

smittybuilt19

It seems that I can hit a certain weight (85 lbs in my case) and form just goes to hell and so goes the progress. I'm in my first "deload" for OHP per stronglifts 5x5.

Sucky suck.

ItsCasey

Don't know about baseball bat weights, but some 2" washers will work if you don't want to buy actual fractional plates.

smittybuilt19

Thank you, I'm Googling the washers now.

jlapey

These are the ones I have:

http://www.amazon.com/Grey-Machined-Olympic-Plates-Pair/dp/B004QJ2ZOK/ref=sr_1_7?ie=UTF8&qid=1404760019&sr=8-7&keywords=fractional+plates+olympic

smittybuilt19

Gah, why are these things so dang expensive lol.

Sarauk2sf

This article may help: http://www.diystrengthtraining.com/equipment-for-strength-training/microloading-fractional-plate-homemade/

smittybuilt19

Sweeet!! Thanks Sara.

JTick

Bump for future reference.

No_Finish_Line

do you plan on lifting for the rest of you natural life or as long as you can stand up? or at least until your an old fart and simply don't care anymore?


if so, buy the plate. compared to how long you will make use of it, the cost is pretty insignificant. they can probably be bought seperately at ****s and you can avoid shipping or search craigslist.

you're worth it lol

smittybuilt19

do you plan on lifting for the rest of you natural life or as long as you can stand up? or at least until your an old fart and simply don't care anymore?


if so, buy the plate. compared to how long you will make use of it, the cost is pretty insignificant. they can probably be bought seperately at ****s and you can avoid shipping or search craigslist.

you're worth it lol

Good point, I've spent more money on useless items.

No_Finish_Line

right

plus this will last forever and probably cost a lot less then a weekend out

stumblinthrulife

My wife bought me these for Christmas -

http://www.amazon.com/gp/product/B008RP3KY8/ref=oh_aui_detailpage_o00_s01?ie=UTF8&psc=1

Expensive, but flexible, and they helped me prolong my SL5x5 progress. I really liked having them at that stage.

However, I don't use them now that I'm on the 5/3/1 program. I'm not sure they were ultimately worth it, to be honest. Maybe they'll come in handy when progress slows on 5/3/1, I don't know.

You could probably approximate the same effect by moving 5x5, 5x6, 5x7 then increment and return to 5x5.

ironanimal

As an aside, what else have you tried to break the plateau? I do a set of push press every week when I know I'm close to breaking into a new OHP PR.

smittybuilt19

I have done nothing aside from sticking to the prescribed SL5x5 "deload."

I'm really planning for future fails, as odd as that may sound.

No_Finish_Line

probably something a well equiped home gym should have regardless

I_Will_End_You

This article may help: http://www.diystrengthtraining.com/equipment-for-strength-training/microloading-fractional-plate-homemade/

Thanks for this. I was just talking about needing fractional plates this weekend. (which my boyfriend made fun of me for...)

ironanimal

I have done nothing aside from sticking to the prescribed SL5x5 "deload."

I'm really planning for future fails, as odd as that may sound.

I would recommend push press then. Being able to complete a part of the eccentric phase and a full concentric phase beyond what you can do in a strict press will help build strength.

Leadfoot_Lewis

I got my Fractional Plates from Rogue. Pricey but I use them a lot. I'm sure there's plenty of places that have them cheaper.

smittybuilt19

I have done nothing aside from sticking to the prescribed SL5x5 "deload."

I'm really planning for future fails, as odd as that may sound.

I would recommend push press then. Being able to complete a part of the eccentric phase and a full concentric phase beyond what you can do in a strict press will help build strength.

Had not thought of this. Thank you!

Sam_I_Am77

Try the fractional plates. You can also try doing some sets with paused reps. Unrack the bar, press, bring down and hold for 3 seconds, press, repeat. As your deloading and then after the deload, try holding for maybe even a 5-count, see how it goes.

Aussie_in_PA

I bought 6 of these bad boys. cheap and fit Olympic bars

http://www.mcmaster.com/#91081a046/=sql86u

fatfudgery

I've been doing SL for some time now and have found adding volume to be the best way to progress my upper body lifts (not so much my squat and DL...) Whenever I stall, I finish my prescribed sets and then drop the weight by ~10-20% and do an extra 5x5 (or 3x5, or whatever I can.) I've been doing this every time I miss reps and during all my deloads and I'm currently pressing 155lbs (3x5.)

You're only pressing 85lbs, you don't need to get fancy and slow down your progress with microloading...

smittybuilt19

I've been doing SL for some time now and have found adding volume to be the best way to progress my upper body lifts (not so much my squat and DL...) Whenever I stall, I finish my prescribed sets and then drop the weight by ~10-20% and do an extra 5x5 (or 3x5, or whatever I can.) I've been doing this every time I miss reps and during all my deloads and I'm currently pressing 155lbs (3x5.)

You're only pressing 85lbs, you don't need to get fancy and slow down your progress with microloading...

Thank you for this. I have been quitting my OHP session after a failed rep, I will instead, try finishing out with either less weight or push press.

fatfudgery

I have been quitting my OHP session after a failed rep

FWIW, this is not how the program works... You're supposed to rest for a few minutes after a failed set, then try your next set at the same weight, even if you can't get all your reps in. You're not supposed to just give up after failing a rep!

For example, if you're doing 85lbs and get 5 reps on your first two sets and then 4 reps on your third, you still should try to go for a fourth set, even if you can only get 2 reps. And then you try for a fifth set, even if you just get one rep.

At that point you can drop the weight and do push presses or drop sets or whatever, but all that stuff is supposed to supplement your full, five set, main lifting session — not replace half of it.

Good luck!

smittybuilt19

I have been quitting my OHP session after a failed rep

FWIW, this is not how the program works... You're supposed to rest for a few minutes after a failed set, then try your next set at the same weight, even if you can't get all your reps in. You're not supposed to just give up after failing a rep!

For example, if you're doing 85lbs and get 5 reps on your first two sets and then 4 reps on your third, you still should try to go for a fourth set, even if you can only get 2 reps. And then you try for a fifth set, even if you just get one rep.

At that point you can drop the weight and do push presses or drop sets or whatever, but all that stuff is supposed to supplement your full, five set, main lifting session — not replace half of it.

Good luck!

I know. I'm always running late and have just enough time to finish my sets barring any failure, so when I do fail, I don't have the 5 extra minutes required by the program for recovery. It's about me not getting to the gym on time, which also creeps in to me not getting to work on time, both of which need great improvement.