nathanlowe

Hi, last night i was doing millitary press and did 20kg 5 x 5. The last rep was almost impossible and im aching today.

Now, the next weight up is 25kg. I do not think i will beable to manage 5 x 5 with this.
So, should i do 20kg 5 x 5 until it is alot easier or just do 25kg until i can get it 5 x 5 ?

mookie

what are you pressing on? does your gym not have 1 1/4 plates? (it is a barbell military press?)

next time round try just pushing out 6 reps instead of taking a weight jump

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nathanlowe

It is the barbells that are already made up.
I think there are ones that have 1 and 1/4 plates on them, ill have to check and make sure the bar is the same weight,

So you think doing it 6 reps by 5 sets ?

mookie

Sometimes when i'm trying to move up (ie dumbells) there's a 2kg or 2.5kg rise so it's not always possible, best way i find is to add another rep sometimes. In this instance i'd do 4 sets of 6, currently i alternate between low rep and higher rep sessions as i find i can jump the weight up easier with having the extended gap.

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nathanlowe

When doing 20kg 5 x 5 ill be lifting 500kg, if i did 20kg 4 x 6 it will only be 480kg, which is less. Is there a reason for this ?
Should it not be 6 x 5 ?

Adampski

Well heres an idea, keep on doing 5 x 5 with the 20kg untill the last rep becomes possible, then up the reps to 6 x 5, then when your ready and up for it, do the same with the 25kg (keep on doing it until it becomes possible, then go up to 6 reps, then when your ready, go up a weight).

Good luck!

Edit://
your theory on seeming to lift less if you do 6 x 5 isn't really true. I mean, your not lifting 500kg are you? Your lifting 20kg, just loads of times. I understand your thinking though, but it don't work like that. If your doing 6 x 5, then you'll be doing 30 reps of 20kg. Not 30 reps of 500kg lol. Get me?

Sorry i've got the wrong end of the stick, but thats how your last post came across to me

nathanlowe

Well on monday as i did 20kg 5 x 5
Next monday ill do 20kg 6 x 5. If i can manage that then the following monday ill try 25kg 5 x 5.

Cheers

bkotey

I wouldnt worry about the maths of it mate in the begining. Head for 5 solid sets. If theyre getting easier add an extra rep and or forced reps before adding weight. I made the mistake of just firing extra weight on coz id planned it all out and had to backtrack a little. By all means keep a note of all lifts/diet/timing etc but if by set 3 its feeling easier then up it from there. Gradually. Start from the bottom and head for maximum intensity out of every set.

Adampski

If I were you, i'd do 5x5 on 20kg instead of the 6 x 5 next monday, just to see where I stood on it. Then if i found it slightly easier than the previous week, then i'd up it the next!

big

Buy fractional plates and add more weight. Trying to add 5kg (which amounts to a whopping 20% increase) is insane at this level... you need to buy some 0.5kg and even 0.25kg fractional plates.

You HAVE to progressively load.

Just doing the same weight over and over will make you good at exactly that.... lifting the same weight. It won't make you stronger like progressive resistance will.

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robbiedont

Don't use the premade barbells, get hold of an olympic bar so you can go up in 2.5kg (or less) increments, you're going to hit a sticking point REAL soon if you can only raise by 5kg

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Adampski

That seems to make more sense to me. I'd do that. Even if you do them at your local gym, buy some and take them down with you!

HinduWarrior

Maybe try 25kg for the first set then if you can do 5, do it for another set or if not move back down to 20kg next set etc.

That's how i'd do it.

nathanlowe

Where can i get a hold of these fractional weights ?

Next week i will use an olyimpic bar so i know what weight to use by the time i have fractional weight.
Thanks for the info, never knew they existed, will be good on bench.
Did 25kg 5 x 5 yday, will do 27.5kg then 30kg. After that the fractional weights will be vital.

robbiedont

Fractional weights are really pricey, go to argos (or apparently pound land have them) and buy .5kg and 1kg wrist weights.

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