You make good points Rhodes. Unfortunately, I have already paid for these plates, so I have to paint them black then at least try them out. I'm going to exhaust the possibility of linear progression for as long as possible (it doesn't get much simpler then adding weight every workout if possible does it? I'm still new enough at this where the simplest of programming will still work), then I'll start messing around with reps and assistance exercises and stuff. If I can get a few more lbs. on of my presses this way before stalling again, then hell ya. But at the point I'm at now, my calf still has not grown into a bull yet. I have a long ways to go until I stall on squats and deads too, so moving up on those will also make me stronger. I'm young and in no rush.
I have a question for you. Was there ever a time when you struggled to bench 225 lbs. 5 times? I don't know your exact numbers, but I think you're benching over 600 now right? My goal is 315 lbs. for bench and 225 lbs. for OH press.
Yes, When breaking records at a meet!!!!
I know this is a major thread bump, but I am really interested about what happened with your progress with fractional plates back then, as I am currently in the same situation as you were.
Do you remember what was your approch with microloading back then, and did you make good progress with it? What is your bench press now, and what method de you use to increase it?
My current bench press is only 5 x 5 at 135, but progress is really slow and I tend to get stuck a couple of weeks when I increase the load by 5 pounds. I just bought a set of fractional plates, and I was wondering if I should continue to bench each workout increasing with only 1lb each time or if I should switch to the Texas Method and alternate intensity...
Thank you and have a nice day!
Fractional plates are a complete waste and truly the tools of a highly ineffective system. I.e., if you are resorting to them out of need you are training WRONG.
My rule ov thumb is that anything under around 170lbs (my minimum changes as needed), you could benefit from ONE MORE lighter increment... 1 1/4lb plates (a pair being 2.5lbs). If your bench max is 185, then sure... you should be fine with 2.5's as your smallest plates. But if your max is 150, then the 'baby' plates can really help you get along. The weaker the max (especially under 135lbs), the more you need them.
My reasoning. Anyone here that can say, bench 315 knows that under maximal circumstances, even meet circumstances, 5lbs more CAN break the lift. The bigger the max, the smaller a deal the extra 5lbs is obviously. My girl benches 150lbs max. For her to try and push into heavily plateau'd PR territory she has to add a minimum ov 5lbs. If my max is say, 450lbs thats equivalent to a 15lb MINIMUM jump. I think most 450+ benchers would walk right out ov any gym that had nothing smaller than a 15lb plate. As soon as we started working with the 1 1/4lb plates, her lifts (that have been plateau'd for years and years... shes an elite lifter), everything started to move again. I've seen it work time and time again where other trainers and their 2.5lb plates fail.
I see no need for 1lb, or 1/2lb plates, or any other increment aside from 1 1/4lb plates.
But again, and i stress, this ONLY applies to women (or weak men perhaps) that have maxes that are less than say, 150-170lbs. If you're working on a lift that already has two plates a side on the bar, these wont help a bit. In fact, i can guarantee that unless your gym has extremely expensive Ivanko, Eleiko, or Leoko plates the differences between the different plates, just as a variance in casting quality from the factory will add up to more or less than 1-2lbs...
Last edited by Judas; 05-03-2013 at 04:49 AM.
On another semi-related note... Olympic weightlifters DO use incremental plates. The 'one-kilo rule' has done away with the typical 2.5, 5 and 7.5lb increments... in favor ov 1, 2, 3 and 4kg increments. The sets you buy come with .5kg, 1kg, 1.5kg, 2kg, and 2.5kg change plates. Olympic lifters up to the very elite Gods will be seen sliding as little as a .5kg plate on the bar to make a difference. Funny how different that sport is that with the strongest lifters in the world a kilo will make or break a lift.
Meet PR's: 1008-750-750 - 2464
Gym PR's... don't count ... time to do another meet!
"Those who think they have not time for bodily exercise will sooner or later have to find time for illness" - Edward Stanley
For someone like my wife, who moves about 1/3 to 1/4 of the weight I do depending on the lift, then yeah, she can use 2.5 lb plates for her fractional lifts. it makes sense. We have exactly 2 pair of 2.5 lb plates in my gym, for my wife to use.... everything else is a multiple of 5.
Anything less is for children and those who need to learn to lift correctly.
Finally ELITE @ SHW..
Single ply: 931 squat, 760 bench, 530 deadlift and 2180 total
Multi ply: 960 squat, 770 bench, 550 deadlift and 2250 total.
The next stop: PRO total.
HOO's Gym: building the strongest gym in the South, one plate at a time.
In Olympic lifting, a 1kg PR is still a PR, even if the bar weight is over 250kg. The '1-kilo rule' that came into play not too long ago did away with the 2.5lb increment (well, for them it was 1.25kg) and everything went to 1kg increments. Thats in comp, and in training. Further... this rule change came about just recently (within last decade), at a time when lifters are getting stronger and stronger... hell, even approaching, and in some cases exceeding old weight-class records (when drug testing was a complete joke). You would think if a 1kg increment was meaningless they'd be going the other way with minimum increments.I'm curious where you got the information the best O-lifters use .5 kg plates?
That said, Olympic lifting is a lot different than powerlifting in one key pertinent way... it is a LOT more hit or miss. There is no grinding out maxes, nor saving botched or misgrooved lifts. In powerlifting you can get fairly far out ov line and still save a lift, so maybe the increments dont need to be so minute. In weightlifting, even the elite ov the elite can miss a lift due to an extra 1kg... it can be the difference ov the bar just not getting high enough to secure overhead... and NO amount ov strength or grinding will overcome that.
Further still, if it happens at the elite level, then you can be sure its common at the beginner/intermediate/advanced level... where 1kg is proportionately more weight still. I know weightlifters that count even squat PR's in 1kg increments. I personally think thats a bit silly, but many dont, and some are pretty damn good.
Granted i will give you that a lot ov Olympic clubs (not the majority, but many) still use the basic 1.25/2.5/5kg plates, i trained at one just last week.