Most 'recommended' programs require microplates/microchains???

J

JackShephard

0
Right so I spent the whole weekend reading about the recommend programs, etc, only to realize today that without Microplates/Microchains they aren't doable if you are not already build like Stallone.

I'm actually sort of pissed off. I see a lot of messages here going on about how 'inefficient' some people programs are but the only alternative they give aren't really implementable for most people.

Example. I can bench 30kg with 7 reps (two 15kg plates plus whatever weight that big bar is).

The progression for the bench, according to Madcow's take on Bill Starr's 5x5, would therefore be (we're only looking at Mondays to simplify things)

Week1: (recommended - rounded)
15 15.0
19 17.5
22 22.5
26 25.0
30 30.0

Week2: (recommended - rounded)
15 15.0
19 20.0
23 22.5
27 27.5
30 30.0

Week3: (recommended - rounded)
16 15.0
20 20.0
23 22.5
27 27.5
31 30.0

Week4: (recommended - rounded)
16 15.0
20 20.0
24 25.0
28 27.5
32 32.5

Week5: (recommended - rounded)
16 17.5
21 20.0
25 25.0
29 27.5
33 32.5

Week6: (recommended - rounded)
17 17.5
21 20.0
25 25.0
29 30.0
34 32.5

As you can see, once rounded using the smallest weight found in a commercial gym, it's basically about doing the same thing over and over again for 3 weeks, then a 2.5kg jump, then the same thing over and over again for 3 weeks, etc.

I'm yet to have seen a gym that offered 0.5kg plate increments. I don't think any of the commercial gyms in london actually offer this.

So these programs are ... meaningless, really.

Would love to be proved wrong by the way.
 
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yeah, it sucks. just try to increase by the smallest plates you can. Normally I'd say to just add reps week after week then jump up in weight and repeat, but since this is a 5x5 program, that just might be blasphemy.
 
Cigaro78 said:
As you can see, once rounded using the smallest weight found in a commercial gym, it's basically about doing the same thing over and over again for 3 weeks, then a 2.5kg jump, then the same thing over and over again for 3 weeks, etc.

I'm yet to have seen a gym that offered 0.5kg plate increments. I don't think any of the commercial gyms in london actually offer this.

So these programs are ... meaningless, really.

Would love to be proved wrong by the way.
Click to expand...
Let me stop you right there that's BS. Get the 5x5 spreadsheet and read it correctly, that 2.5 kg/5lbs each workout. Before you look a bit silly criticising a proper routine with your mis-interpretation - READ PROPERLY or GET GOGGLES.
 
blackbeard said:
Let me stop you right there that's BS. Get the 5x5 spreadsheet and read it correctly, that 2.5 kg/5lbs each workout. Before you look a bit silly criticising a proper routine with your mis-interpretation - READ PROPERLY or GET GOGGLES.
Click to expand...

LOL - you're the one who misinterpreted - the template clearly states 2.5%, that's percent, not KG. In fact I used the excel spreadsheet provided to get the numbers.

And yes, once rounded to the nearest 2.5kg increment (any 'normal gym' has 1.25kg as the smallest plate), it does end up being the same thing for 3 weeks, then a major increase, then the same thing for 3 weeks, etc.

Hence the requirement for microplates.
 
ok dude, its not that bad :]
i used pendlays 5x5 and got great results. i just rounded up or down

if it says 127, use 125
if it says 128, use 130

if a jump up 5lbs is going to be THAT girastic, meaning 5lbs is a significant co-efficient in relation to your max, dont do the program until you are stronger, so that 5lbs rounded up or down isnt that big a deal. =]
 
Can you point this out on the web? Don't forget that the original 5x5 is a 1970s workout that was improved upon by the likes of Rippetoe and modern strength coaches. The version I follow is as follows :-

Why/How This Version of 5x5 Works. Key to this program is the Squat which works your whole body. You’ll Squat 3x/week, adding 2.5kg/5lbs each time. The stronger you get on the Squat, the more muscles you’ll have & the more fat you’ll burn.
Click to expand...


Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Workout A
---------
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
Dips 3xF

Workout B
---------
Squat 5x5
Standing military press 5x5
Bent Rows 5x5
Pull-ups/Chin-ups 3xF


The original workouts had stuff like Power-Cleans and were 3X5 and were not beginner friendly.
 
Cigaro78 said:
Interesting - this is the URL I have:
Click to expand...
That is the intermediate version as I said earlier. The modern version with pullups/chins plus dips and also the 2.5 kg increments per workout kicks a**. You get a spreadsheet with all the starting weights 20kg for the bar and then 2.5 kg increments.
 
blackbeard said:
That is the intermediate version as I said earlier. The modern version with pullups/chins plus dips and also the 2.5 kg increments per workout kicks a**. You get a spreadsheet with all the starting weights 20kg for the bar and then 2.5 kg increments.
Click to expand...

Cheers, that sounds good, where can I find it?

Thanks
 
Cigaro78 said:
Cheers, that sounds good, where can I find it?

Thanks
Click to expand...
I have placed both the 2008 pdf and the spreadsheet in a zip file you can . Its the 2008 version of 5x5 stronglifts.com which has Barbell Rows, Dips and Chinups. They made the 2009 version silly by replacing Barbell Rows with Inverted Rows and replacing dips with pushups.
 
I tried on the forum and it said

blackbeard.zip:
Your file of 846.7 KB bytes exceeds the forum's limit of 100.0 KB for this filetype.
Click to expand...

I tried on megaupload.com and it says uploading 96.9% and is then stuck. I didn't think these online free hosts were that bad. I will put it up anyhow. With some luck it should .
 
www.trainwithmeonline.com

If you are physically good, you are mentally better, and able to function efficiently and effectively, to enjoy leisure, and to cope with emergencies.
Maintaining our physique is one of the essential things in keeping our body hale and healthy.Eating right, exercising, and sleeping well play an equal role in the prevention of infections and diseases.

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