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
1. Slight decline bench press ramp to 1RM
2. Slight decline bench press from pins just above sticking point, start at 70% of no.1 and ramp to 1RM
3. Slight decline bench press lockout (from pins, last 2-3"), start at 70% of no.2 and ramp to 1RM
4. 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.