1 x 5 question

[Techbaseball]

Entering week 4 in the Periodized/Dual Factor 5x5 (advanced) program. Overall....I'm liking the change of workout. I didn't know how weak my core was until I started this program.

Anyway... my questions has to do with the 1 x 5 sets. Is the purpose of the 1 x 5 is to get a PR on the last set? Or are you trying to increase each set along with the last set of 5. Hope that wasn't confusing. For example last week my 1 x 5 day on bench went like this:

135 x 8 warm up
165 x 5
185 x 5
205 x 5
225 x 5
255 x 5

My question is this... am i trying to PR just the last set? or all? meaning.. should this week i shoot for:

170 x 5
190 x 5
210 x 5
230 x 5
260 x 5

Or keep the first 4 sets the same.... and raise the last. Just confused on the goal of the 1 x 5 day. Up to this point Ive been raising the weight of each set.

thanks,

Techbaseball

 

[petpre61]

raise the weight of each set

 

[crazycarwes]

I like to just raise the top set until it gets too far from the 4th set. Ie just go
165x5
185x5
205x5
225x5
260x5

then next time I would go
165x5
185x5
205x5
225x5
265x5

If you feel like you need a set inbetween the 4th and 5th then it is time to up all the earlier sets. So next workout would be (if you feel like you need another set to get acclimated to the weight)

170x5
190x5
210x5
230x5
270x5

It works the best this way for me, not sure how it is 'suppose' to be run though.

 

[Techbaseball]

Tough question? Or did i just post a question that has been answered a million times?

Thanks for the 2 responses... today was my 1 x 5 on bench and I ended up "kind of" increasing each set:

135 x 8 (warm up)
165 x 5
190 x 5
210 x 5
225 x 5
255 x 5

Just would like an official "supposed to do" comment. If there is one.

Thanks,

Techbaseball

 

[Protobuilder]

The goal is to hit a new PR on the 5th set. As that top set number gets higher and higher, you want to adjust the other 4 "warmup" sets upward too, so that all 5 sets are pretty evenly spread out. The 4 warmup sets don't necessarily need to increase each and every week like clockwork. But they should increase incrementally along w/ the top set. So, there may be a few weeks where maybe you just bump the 4th set up by 5 pounds or something, or maybe you raise all 4 sets by 5 pounds . . . or maybe they all stay the same until you've added 10 to your 5th set, and then you move the other 4 up too.