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  1. #1
    Registered User DjBougnoul's Avatar
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    Progressive overload without 2.5lbs weights

    Hello,

    I'm currently training for strength, and I got an issue with the upper body compound movements : I only have 5lbs weights. My Deadlift and Squat progression is linear, but for the OHP and bench press, it's a nightmare. Any idea for a progression that doesn't require these weights ?
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  2. #2
    Registered User Oleg1975K's Avatar
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    Originally Posted by DjBougnoul View Post
    Hello,

    I'm currently training for strength, and I got an issue with the upper body compound movements : I only have 5lbs weights. My Deadlift and Squat progression is linear, but for the OHP and bench press, it's a nightmare. Any idea for a progression that doesn't require these weights ?
    What is your training program?
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  3. #3
    Registered User WakingOp's Avatar
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    Double progression. Increase reps say 6 to 8 then add weight and go back to 6
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  4. #4
    Registered User DjBougnoul's Avatar
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    Originally Posted by Oleg1975K View Post
    What is your training program?
    For the moment, Fierce 5 Upper/Lower, but I think I'm gonna go back to 5x5
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  5. #5
    Registered User Oleg1975K's Avatar
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    Originally Posted by DjBougnoul View Post
    For the moment, Fierce 5 Upper/Lower, but I think I'm gonna go back to 5x5
    After all, there is an instruction for this program - two times you can’t lift a new weight, reduce it by 15%. With deadlifts and squats, do the same. Rest on reduced scales will only benefit. So you can jump over the plateau.
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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    HeMB's Avatar
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    buy some and bring them?
    Skwat bench ded
    but still DYEL?
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    Registered User Xpiro's Avatar
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    Buy them, sht even grab a pair of 1.25lb plates for when progression slows to a crawl. They’re like $15 on Amazon iirc
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