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  1. #61
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by sepandee View Post
    Hey Ryan, I should say that I have one more session to go before Macro 5 is finished. For the most part I've stuck to the same exercises for the past 5-6 months, so I'm probably going to change things up a bit just to get a different kick out of it.

    But I wanted to mention something here: no injuries! For the past 6 months, I've been injury-free. Everything has been healthy. Yay!
    Congrats on the injury free training! That means you're focused on your form and using my motto: Train Hard. Train Smart. GROW!

    Thanks for the update Sepandee, good to hear from you.

    Originally Posted by vncntwng View Post
    Damn! Training for 2 years and never had any good results but only noob gains until 3 weeks ago, searching for new program and planned to try GST out. Man, what have I missed out..

    I've read quite some pages in the old trend weeks ago and after that I tried Macro 0 and I've decided to continue with GST. Currently in Macro 1, Micro 2 and here is my workout plan

    Lift day
    Core : Deadlift
    Supp 1 : Good Morning
    Supp 2 : Hyperextension
    Supp 3 : wrist curl
    abs work : incline weighted crunches
    The good mornings and the hypers are very similar, so consider working with a different 3rd supplement lift.

    Press Day
    core : Incline BB press
    supp 1 : Dips
    supp 2 : DB military Press
    supp 3 : skull crusher
    (tried to add in db flat press in Macro 0, but then i cant lift it anymore during set 2 hence I've removed)
    Abs work : hanging leg raise
    Weigh your priorities here. You have two direct tricep movements, and you're leaving out the flat db press (awesome for chest) to keep in one of those tricep movements. Is this what you want to do?

    Squat
    core : bb Back squat
    supp 1 : front squat
    supp 2 : stationary lunges
    supp 3 : calves
    direct abs : med ball twist

    Pull
    core : BB bent over row
    supp 1 : multi grip pull down
    supp 2 : cable row
    supp 3 : bb bicep curl
    abs work : crunches with leg raise

    I remember in the old trend Ryan had add in "weakspot" and "direct abs work", so i put it as supp 3 workout and abs work. What do you think Ryan?
    Weak point = forearms??

    Current 1RM
    Deads - 120KG (265lbs)
    Incline Press - 78KG (172lbs)
    Squat - 90KG (198lbs)
    Row - 80KG (176lbs)

    I just have a question, i remember i read it in the old trend but its too hard to find it again. Its about changing the supps and core lifts, we change it every 3 macros right?
    I honestly recommend changing exercises when you stall out on them of you mentally lose interest in them. A lack of mental engagement will stop a program like a brick wall, so make sure you're enjoying your choices! Every 3 macros is just a general suggestion, but doesn't have to be abided by perfectly.

    Still I kinda feel lack of traps and shoulders =(
    Trust me, if you throw shrugs in as a supplement exercise on Lift day, they'll grow. You'll be deadlifting and then hitting shrugs.....that equals growth. Your pressing movements will be hitting the front delts and medial delts. Your pulling movements will be hitting the rear delts.

    I've been luring around bodybuilding.com for few years, never post a single post. XD
    Glad my thread was the one to coax it out of you, lol. I'll take that as a compliment

    I feel that GST is by far the best workout plan I ever had.
    If you're interested, the GST eBook/program design package is 30% off right now for Thanksgiving. Just visit www.growthstimulustraining.com to support my business and start your complete GST Experience. The sale will be running for another 24 hours.

    Thanks alot Ryan.
    You're welcome!
    See Bold and thanks for posting in my thread,

    Ryan


    Originally Posted by bewaredetective View Post
    Ordered. You seem to be there all of the time and very customer service oriented, so you deserve it. Will read it over.
    You've got your eBook, training questionnaire, and I've got your questionnaire answers saved in your file on my hard drive. Expect your program shortly!

    ps. I started yesterday with Squat day. I only got to do my main lift + 1 supplement lift because I got off work, went to the gym at 8:30 (as soon as i got off work), and figured out they closed at 9 instead of 10 that night.
    It is in your best interest to hold off on Micro 0 until you've got your program from me. You'll have it by tomorrow at the latest and can Q&A with me a bit and be all ready for Monday.
    See bold and thanks for your support of GST and my business! It's greatly appreciated and you'll be well taken care of.

    Ryan


    Originally Posted by yodasbrain View Post
    This is great, thanks!
    Do you have any specific questions before you take part in GST?
    Have a coaching, training, nutrition question? PM me!
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  2. #62
    Banned bewaredetective's Avatar
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    Today I'm going out to calculate my 1RM on my lifts before you send back the schedule. I read up on most of it and understan it better now. I will start with micro 1 with the 65.75.85.95 approach because I am in a 500 calorie surplus.
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  3. #63
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by bewaredetective View Post
    Today I'm going out to calculate my 1RM on my lifts before you send back the schedule. I read up on most of it and understan it better now. I will start with micro 1 with the 65.75.85.95 approach because I am in a 500 calorie surplus.
    Just wait one more day, it'll be best for you. In the end it's your decision, but that's my advice to you. You'll have your plan tomorrow!
    Have a coaching, training, nutrition question? PM me!
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  4. #64
    Registered User vncntwng's Avatar
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    thanks for all the advise man! I've bought the e-book! thanks alot.

    so Lift day
    deads
    good morning
    lying leg curls

    press day
    incline bench press
    dips
    db military press
    db flat bench

    alright with that?
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  5. #65
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by vncntwng View Post
    thanks for all the advise man! I've bought the e-book! thanks alot.

    so Lift day
    deads
    good morning
    lying leg curls

    press day
    incline bench press
    dips
    db military press
    db flat bench

    alright with that?
    Thanks sir! Your order has been received, your eBook has been sent, and your training questionnaire for your free program design has been sent. Check your email; you should have emails from jess@growthstimulustraining.com and ryan@growthstimulustraining.com.

    Thanks for taking advantage of the sale!

    Your days above look fine, but just remember that I'll be putting a complete plan together for you when you return my training questionnaire. I advise eBook customers to wait for their program and then start Micro 0 with the exercises I lay out for them.

    Ryan
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  6. #66
    Author/Trainer 2020Wellness's Avatar
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    Disgusting, but in a "dude that's siiiiick" type of way.



    I'm loving that natural pump! No more preworkout formulas for me, just like it was when it all started.
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  7. #67
    Registered User Nimbex's Avatar
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    Post Excel Log

    I don't know if something like this already exists for this program but I made an excel spreadsheet which allows you to choose your lifts and rep/intensity schemes and will calculate your weights for each microcycle. It'll also calculate your 'new' 1RM on the as many reps as possible set to help you choose your 1 RM max for your next macrocycle.
    Attached Files
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  8. #68
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    Just started doing GST again. Did it for about a month earlier this year but got sidetracked because I wanted to focus on low rep strength training.

    So far so good! On the 3rd week and today I hit 190 X 11 on bench which is great for me. Last week on the 6 AMRAP for deadlifts I hit 285 for 18! It was killer but I'm starting to see the value in higher rep training also.

    I'm interested in the new GST 2.0 concepts though!
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  9. #69
    Registered User sepandee's Avatar
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    Originally Posted by Nimbex View Post
    I don't know if something like this already exists for this program but I made an excel spreadsheet which allows you to choose your lifts and rep/intensity schemes and will calculate your weights for each microcycle. It'll also calculate your 'new' 1RM on the as many reps as possible set to help you choose your 1 RM max for your next macrocycle.
    This looks awesome, but why does it say 1RM in column C? For example, for BB Press, it says 145 in microcycle 1, then 185 in microcycle 2, and so forth. Did you mean to say 65% of 1RM, 75% of 1RM, and so on?

    Edit: never mind. I see the % on top of the 1RM.
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  10. #70
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by hiimnotcool View Post
    Just started doing GST again. Did it for about a month earlier this year but got sidetracked because I wanted to focus on low rep strength training.

    So far so good! On the 3rd week and today I hit 190 X 11 on bench which is great for me. Last week on the 6 AMRAP for deadlifts I hit 285 for 18! It was killer but I'm starting to see the value in higher rep training also.

    I'm interested in the new GST 2.0 concepts though!
    Please shoot me an email at ryan@growthstimulustraining.com.

    Thanks,

    Ryan
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  11. #71
    Author/Trainer 2020Wellness's Avatar
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    Many people, even big time YouTube channels, seem to believe that a back injury should prevent a person from training their legs. Whether you have a minor lower back strain or a chronic back pain condition, leg training can still be a part of your routine!

    It's all about training smart and realizing that squats aren't the only effective leg exercise. Think unilaterally!

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  12. #72
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    subbed. Interesting stuff. I'm training on the Kelei rest pause workout now, but will keep my eye on this and read through the detail over time.
    My hypertrophy workout log:
    http://forum.bodybuilding.com/showthread.php?t=146966053
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  13. #73
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by eddiewouldgo87 View Post
    subbed. Interesting stuff. I'm training on the Kelei rest pause workout now, but will keep my eye on this and read through the detail over time.
    Eddie,

    I'm not familiar with that training program, so I can't say much about it. I want to make sure you know how to start GST properly though, as you likely will at some point.

    Follow this link, which will start up up correctly: www.growthstimulustraining.com If you don't read Micro 0, which is where that link takes you, you're missing out on my recommended way to start GST.

    Thanks for posting up, I appreciate it,

    Ryan
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  14. #74
    Registered User eddiewouldgo87's Avatar
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    Originally Posted by 2020Wellness View Post
    Eddie,

    I'm not familiar with that training program, so I can't say much about it. I want to make sure you know how to start GST properly though, as you likely will at some point.

    Follow this link, which will start up up correctly: www.growthstimulustraining.com If you don't read Micro 0, which is where that link takes you, you're missing out on my recommended way to start GST.

    Thanks for posting up, I appreciate it,

    Ryan
    Thanks Ryan, I'll read through this tonight. Here is Kelei's rest/pause routine.

    http://forum.bodybuilding.com/showth...hp?t=146471313
    My hypertrophy workout log:
    http://forum.bodybuilding.com/showthread.php?t=146966053
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  15. #75
    Author/Trainer 2020Wellness's Avatar
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    You're on a computer right now, that fact alone means you'll benefit from this video tutorial of the Cable Face Pull.

    The benefits to this exercise are plentiful, and you're missing out if your routine is missing the Cable Face Pull! You can't go wrong with a strong upper back.



    Oh ya, and if you're a bench monkey, this one's for you too!
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  16. #76
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    Hey 2020Wellness,

    I've been training for 4 months now from the beginning and I've seen pretty good gains from the training regime I was using, but I felt the need to switch to this, as I feel this is better for recovery and I could see more benefits longer term. My current regime followed a similar format, but was 2 body parts a day, 5 or 6 days a week, which although good for a short term burst, does make you not want to go to the gym and the longer you spend in there you tend to go through the motions and lose focus, just not a smart thing to do.

    I decided to switch to this as, I'm about 17-19% bodyfat, and I can see 4 out of my 6 abs, and I have a bit of size, but due to not knowing which way I wanted to go, I stalled on my progress.

    I worked out my Basal Metabolic rate was 1804.67
    Daily Calories at 3067.94
    Bulking, so 10% extra = 3374.74

    Then I went to find a good growth training regime and I was brought here, so I studied the method and tried my first session today on GST. It consisted of:

    (Pull Day)

    Pull Ups: 5 sets, gradually decreasing reps, 6, 5, 5, 4, 3.

    Supplement Lift 1: Chin Ups: 3 sets of 6,6 then 8.
    Supplement Lift 2: Seated Close Cable Row: at 45kgs, 3 sets of 8.


    The Pull Ups were difficult, as trying to maintain form, as I'm not tremendously strong, was difficult. It was achieved, but at the expense of extra reps as I tried to stay with form. Chin Ups are more difficult for me as I'm not as used to the movement, so with the aid of 35kgs lifting my own weight up, I managed to do 3 sets, whilst making it as tiring as possible. The seated row I'm used to, and is much more enjoyable and a great finishing workout.

    A few questions from my perspective:

    I was in the gym around 40-45 mins, is this the max time I should be looking at, with recuperation periods?
    Is it too much of an issue I'm technically doing 2 multi-muscle movements, Pull Up, and Chin Up?
    Would I see any real extra benefits from an added Lift on the end?

    Is there anything you would change, from my approach thus far to GST?

    Apologies, for coming across a bit of a novice. It was my first time on the regime, and I've never nailed down a regime for more than 3 or 4 months at a time, and I plan on sticking to one, so if I do it I'd like to do it correctly, hence I have come on asking for some advice .

    Many thanks,

    Mark

    EDIT: Also incidently, switching to an ON/OFF Cycle, will I see the increases more starkly and quickly, from a 5-6 day regime, due to increased reparation and downtime. I'm just wondering, as in terms of using the "right" training regimes, I'm a novice. I've tended to do 5 or 6 day training schedules, 2 body parts, 4 movements, each week, with a day or 2 off imbetween. Used compound movements, but I feel as though the body doesn't recover as much, and it doesn't leave much in the way of fat burning, and generally just exhausts the body and mind. Would you agree with this?
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  17. #77
    Author/Trainer 2020Wellness's Avatar
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    Originally Posted by Wendigo7 View Post
    Hey 2020Wellness,

    I've been training for 4 months now from the beginning and I've seen pretty good gains from the training regime I was using, but I felt the need to switch to this, as I feel this is better for recovery and I could see more benefits longer term. My current regime followed a similar format, but was 2 body parts a day, 5 or 6 days a week, which although good for a short term burst, does make you not want to go to the gym and the longer you spend in there you tend to go through the motions and lose focus, just not a smart thing to do.

    I decided to switch to this as, I'm about 17-19% bodyfat, and I can see 4 out of my 6 abs, and I have a bit of size, but due to not knowing which way I wanted to go, I stalled on my progress.

    I worked out my Basal Metabolic rate was 1804.67
    Daily Calories at 3067.94
    Bulking, so 10% extra = 3374.74
    Although I won't get in too deep on my reply here, it's great that you have this information worked out! The accuracy will be tested once you put your laid out calorie intake to work. Formulas typically aren't perfect, but once you put in the time, see how your body reacts to that calorie level, and then adjust, you'll be one step ahead of where you were in the past.

    Then I went to find a good growth training regime and I was brought here, so I studied the method and tried my first session today on GST. It consisted of:
    What brought you here? I'm just curious.

    (Pull Day)

    Pull Ups: 5 sets, gradually decreasing reps, 6, 5, 5, 4, 3.
    To be honest, if you aren't performing Micro 0 at this time, this is not how you perform your GST core lifts. If you were max testing, then you did it right, as Micro 0 instructs. Micro 0 is the guide to your first week of GST, found here: www.growthstimulustraining.com/trial.pdf. I don't believe you were performing Micro 0 though, as you'd be hitting 20 reps in the supplement lifts if you were.

    Supplement Lift 1: Chin Ups: 3 sets of 6,6 then 8.
    Supplement Lift 2: Seated Close Cable Row: at 45kgs, 3 sets of 8.
    Again, this should've been doing in the 20 rep range, as you should be starting with the 2x20 set/rep scheme.

    The Pull Ups were difficult, as trying to maintain form, as I'm not tremendously strong, was difficult. It was achieved, but at the expense of extra reps as I tried to stay with form. Chin Ups are more difficult for me as I'm not as used to the movement, so with the aid of 35kgs lifting my own weight up, I managed to do 3 sets, whilst making it as tiring as possible. The seated row I'm used to, and is much more enjoyable and a great finishing workout.

    A few questions from my perspective:

    I was in the gym around 40-45 mins, is this the max time I should be looking at, with recuperation periods?
    Depending on which microcycle you're on, training times will vary from 45-75 minutes typically. When you're performing 4 sets of 5 for each supplement lift, that's much more time consuming than 2 sets of 20 for each supplement lift. See what I mean?

    Is it too much of an issue I'm technically doing 2 multi-muscle movements, Pull Up, and Chin Up?
    No, it is not. GST sessions are based around those types of movements. You'll see more of them than isolations in a properly designed program (http://www.growthstimulustraining.co...program-design)

    Would I see any real extra benefits from an added Lift on the end?
    It depends on the layout of the day and what the lift is, as well as the goal you're aiming to accomplish by including that lift. That's a pretty open ended question.

    Is there anything you would change, from my approach thus far to GST?
    Plenty! You can tell that so far, you've actually done very little correctly. That might sound harsh, but it's just the honest truth. You chose great exercises for your Pull day, so that's a plus. Trust me, I'm not intending to offend you!

    Apologies, for coming across a bit of a novice. It was my first time on the regime, and I've never nailed down a regime for more than 3 or 4 months at a time, and I plan on sticking to one, so if I do it I'd like to do it correctly, hence I have come on asking for some advice .

    Many thanks,
    You're welcome Mark!

    Mark
    See bolded responses above and thanks for posting,

    Ryan
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    Early morning ab training YQMA.

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    I'm going to restart this program. Have been following the rep schemes but the 60/70 felt too light in the beginning and I think lifting heavy all the time caused me to plateau. What would you recommend? Find all my 1rm again for the next week and restart?
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    Ryan,

    Ive been meaning to ask you this for a while.

    Ive been using GST now for over 8 months and its the most comprehensive, thought-out, direction driven, motivating program ive ever used. Im always looking forward to my workouts and constantly adding weight.

    I was just thinkning tho, with press and pull training could you lower the workload and treat the two as weak-point training and have a set up like this;


    Press / Pull Supersets

    Squat

    Press / Pull Supersets

    Lift

    ??

    Thanks mate.
    "Do not look to the ground for your next step; greatness lies with those who look to the horizon."

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    Just finished my first microcycle of gst @ 60% 1rm and its pretty solid! Thanks for the program Ryan!
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    Originally Posted by Whey2Grow View Post
    Ryan,

    Ive been meaning to ask you this for a while.

    Ive been using GST now for over 8 months and its the most comprehensive, thought-out, direction driven, motivating program ive ever used. Im always looking forward to my workouts and constantly adding weight.

    I was just thinkning tho, with press and pull training could you lower the workload and treat the two as weak-point training and have a set up like this;


    Press / Pull Supersets

    Squat

    Press / Pull Supersets

    Lift

    ??

    Thanks mate.
    Thanks for the HAYOOOOGE compliment on my program! To answer your question, please check into my training journal. The link is in my sig and I'm performing that right now:

    Press/Pull
    Squat
    Pull/Press
    Lift

    Thanks again,

    Ryan
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    can i do abs after my workout at night?Like lets say i workout in the morning, right after i go to class, come home, eat, etc. then later at night do abs at my home?Or should i do abs while im at the gym with the rest of my workout?
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    Originally Posted by NakedPut View Post
    I'm going to restart this program. Have been following the rep schemes but the 60/70 felt too light in the beginning and I think lifting heavy all the time caused me to plateau. What would you recommend? Find all my 1rm again for the next week and restart?
    So you're saying that you neglected to use the 60 and 70% scheme? I would not recommend that, and you can see why from experience now. Remember, this program was designed with care and experience, there's really no need to change anything up when you're just starting out on it.

    I recommend starting fresh with Micro 0 and then moving onto your first Micro 1 with 60% core lifting and 3x12 supplement lifting.

    Have a good Sunday,

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    Originally Posted by Lifted1 View Post
    Just finished my first microcycle of gst @ 60% 1rm and its pretty solid! Thanks for the program Ryan!
    You're 1/4 of the way to finishing up what I consider the 'break in' period, otherwise known as Macrocycle 1. As I just told someone in an email who was happy with their first macro; you're just scratching the surface. Stick to the plan for months and months to see the real physical changes that will occur.
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    Originally Posted by 2020Wellness View Post
    You're 1/4 of the way to finishing up what I consider the 'break in' period, otherwise known as Macrocycle 1. As I just told someone in an email who was happy with their first macro; you're just scratching the surface. Stick to the plan for months and months to see the real physical changes that will occur.
    cant wait for the results! i have a question tho...on microcyle 4 when im @ 90% 1rm core lifts im supposed to use 2-3 sets 15-20 rep supp & weak point scheme? then use the same 2-3 sets 15-20 rep scheme for the following micro1?
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    Originally Posted by Lifted1 View Post
    cant wait for the results! i have a question tho...on microcyle 4 when im @ 90% 1rm core lifts im supposed to use 2-3 sets 15-20 rep supp & weak point scheme? then use the same 2-3 sets 15-20 rep scheme for the following micro1?
    The following micro 1 doesn't start all over again with rep scheme 1. You just continue to cycle your supplement schemes from macro to macro. Just use rep scheme 2 for micro 1 of macro 2.
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    Just ordered

    Thx.
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