Hello all, so I have done extensive reading on the 10 day layer cycle and I have picked the one with emphasis on squatting.

So I am still new here to t nation so I am not fully aware of all the acronyms and understand what each workout means in long term, so I hope you guys could explain it.

An example is

DAY 1

- Slight decline bench press ramp to 1RM
- Slight decline bench press from pins just above sticking point, start at 70% of no.1 and ramp to 1RM
- Slight decline bench press lockout (from pins, last 2-3"), start at 70% of no.2 and ramp to 1RM
- Slight decline speed bench 6 x 3 with 50% of no.1

Now I don’t understand this, when it says ramp to 1RM (repetition max), does this mean I do just 1 rep per set? If so how many sets do I do?

Please do explain if I am mistaken.

Also for example “start at 70% of no.1 and ramp to 1RM”, so basically use 70% of the weight from point 1 and do 1 rep per set? Again sorry if this is so blatantly obvious.

And just to be doubly sure about point 4., “6 x 3 with 50% of no.1”, so basically do 6 reps, 3 sets of 50% of the weight from point 1?

I don’t see how this would take around less than 45 minutes, but it is clear I do not understand this fully. Thanks again!

Excited to try this workout program.