This loading pattern has a VERY high rate of success and it does NOT require that you hit every rep of every set. Now, you shouldn’t be missing by several reps on every workout but don’t be distraught if you miss one or two here and there. It doesn’t get much better than adding 5% to your max in just 6 workouts!
This loading pattern can be applied to any major compound lift. As with every program here, I suggest you work in some sets, if your benching, done with a wide grip, and also, close grips Which will help your bench from the bottom and the top respectively.
In practice, I find this is best done on your lighter sets (sets of 10 and 8 reps) with your heaviest sets being done with your strongest grip. If we’re talking about squats & deadlifts, I would simply squat wide on the early sets and also close. Depending upon where your your sticking point is.
That’s just an example, of how you’d use GLP1 with your big lifts (Bench, Squat or Deadlift.)
|Workout||# of Sets||Set 1||Set 2||Set 3||Set 4||Set 5||Set 6|
|Workout 1:||6 sets||50% x 10||54% x 8||61% x 8||66% x 8||73% x 8||78% x 8|
|Workout 2:||6 sets||50% x 10||61% x 8||66% x 6||73% x 6||78% x 6||85% x 6|
|Workout 3:||6 sets||50% x 10||66% x 8||73% x 6||78% x 4||85% x 4||90% x 4|
|Workout 4:||6 sets||50% x 10||73% x 8||78% x 6||85% x 4||90% x 2||97% x 2|
|Workout 5:||5 sets||50% x 10||76% x 8||82% x 6||88% x 4||94% x 2||None! (Deload)|
|Workout 6:||6 sets||50% x 10||64% x 5||76% x 3||85% x 1||95% x 1||105% x 1|
Code: % of new 1 Rep Max x Reps format.
—5% doesn’t sound like a lot, until, it brings your bench from 300 lbs to 315 lbs in six workouts! —Rest at least 3 minutes in between sets. I like 5 minutes and 10 or more when it gets really heavy.
—Finally, If you are missing reps, try resting longer in between sets or, more likely, insert just one extra rest day in between workouts. So if you’ve been running this on a 1 on/1 off, go to a 1 on/2 off. Every single time people do this, they get stronger. Why? You’re finally giving your body the time it need to super-compensate, and grow larger and stronger. Up until this point, you’re moving heavier weights for more reps. It logically follows that the stresses grow on the body. Your body needs time. Not more creatine, not more protein. It needs more time to super-compensate, and grow larger and stronger.