I was browsing the training logs and Austin seems to regularly do 5x5 by working up to a top weight over three sets and then doing two back off sets. I’m currently doing 1@8 and then -20% 5x5 sets across. I was wondering if it might be better to try Austin’s method of working up to the top set and then dropping the weight for two additional sets. Any thoughts on the pros/cons of these methods? I’m pretty new to RPE and I’m open to whatever works best.
I don’t know that this can be answered without more context. What program are you running now?
Some similar things are discussed in this video (I linked to the appropriate time).
After about 3 minutes Chad describes his method of working up to a top set of 5 then doing backoff volume and it is pretty much exactly what Austin is doing. However, I think you might have different goals here. Are you doing the 12 week strength program? At any rate, it seems like the reason what you are doing would be prescribed is to get in some volume while also getting a little bit of practise with heavy singles (or to use the RPE of the single to choose the correct volume weight). It’s not the same as working up to a top set of 5.
Generally, there are two ideas behind the 1@8 regularly appearing in training
- Practice with circa max loads. I think this is useful for competitive lifters for sure. For general strength training, I don’t think this specific reason applies as much.
- Determining loads for the work sets for the day. Here we’re using the 1@8 as a proxy for your strength that day. Taking the feedback from this lift (i.e. was it an 8? was it more like a 7 or a 9?) and using the RPE chart or a prescribed percentage, you can put the right load on the bar for the day. I think this is valuable for everyone, competitive lifters and general strength training. “Post novice”, of course.
Given these two things, dropping them from your training may not make sense as it’s likely filling one or both of these roles. If you want to drop it, you’d have to replace it with something in your training that would fill the same role, you know?
Thanks guys, I’m sticking with the 1@8 thing for now. I had a bad workout yesterday and it caused me to start questioning everything lol. I’m settled now. It’s not good to let one bad without throw everything into flux,