It’s a lot of quality work to do every session. I don’t know if I’d call it work capacity or what, but its impressive nonetheless
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Heck, it sounds like patience, as well. I’m starting to fall apart once my sessions reach 35-40 minutes.
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How many sessions a week do you do though? I don’t think I could force my way through 5/6 hour long sessions in a week, but 2/3 times a week, that’s fine.
I’m back to four a week now, but I also try to do some cardio on a couple of the off days.
I think that would be my ideal schedule. 4 days lifting (a la 531), 2 days cardio, 1 day totally off. Pre-kids me and the missus used to have a day totally off every week and it was so valuable.
Edit: the more I think about it, the more I think I should try and make this happen.
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That’s a heck of a workout, moving lots of weights.
Moving that kind of takes some recovering, the capacity is just that, it might be long, but you’re rested and ready to hit another heavy set.
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Nice stuff here, mate. I’d poke fun at the rainbow colors, but here I am wishing I had some of that shit right now.
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Remember I only do 3 a week. And at the times I train, it is either train or sit and watch mindless TV with the wife !! My long session allows her to watch something she likes without me annoying her so it keeps us both sane.
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What’s wrong with my lovely colours!! At least with the colours it’s easy for me to remember what the weight is.
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It makes me do maths. I don’t like maths, I run out of fingers to count on quickly.
I dont lift enough plates on each side to run out of fingers yet…!!
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Friday 3rd April - micro 5
Bench
Bar x 10
65 x 5
85 x 3
95 x 2
105 x 4 x 5 sets (231 lbs) RPE 8, 8, 9 (messed up bar path on last rep), 9, 9
Felt ok. Different bar and bench from the other gym makes them feel a little odd. Still moved ok.
Squat
Bar x 10
65 x 5
85 x 3
105 x 2
115 x 2
127.5 x 3 sets (281 lbs)
5, 5, 2 had to stop while posterior chain locked up!!
These should have been sets of 8 but there was no way that was happening tonight. Leg and glute cramps on the warm ups, especially inner thighs. Faaaark!! These were some of the ugliest reps I have done in a long long time. Phew!!
Row
90 x 8 x 4 sets
The stretch in my hammies and glutes trying to row was very unpleasant!
OMG what a session. I haven’t had pain like that in me legs for years (said like a cockney) Bench was good though so that’s a positive!! Lol
This is the first session in ages where I couldn’t get all the reps done. If coach has been pushing and pushing to see how far this not young body can go, then tonight he got the answer!! 
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Sets 2, 4 and 5 from tonight
https://www.instagram.com/p/B-g7kizACrR/?igshid=n1qfcgqqy1ry
Nice benching Rob.
Year you’ve been pushing hard and reach the limit, but if it comes together with a deload and change in pace it’s part of the plan.
No deload yet, next we move into a 4 week peak and test. Then finally a deload.
Oh boy so directly into heavier weights fewer reps and sets, is that from next week then?
In have one more session in this block which will be heavier deadlift 5 x 5 which I will do on Monday. Then I will probably have a few days recovery add a session later in the week just to do some work and then start the peak the following week.
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Watch that tension. It looks like you don’t start pushing from heels to traps until after you unrack, makes it harder to maintain
Getting used to this bench and bar. The bench is a bit narrow. I try to lock my feet, pull my shoulders into my opposite pockets and push back into my traps. Tonight my set up was horrible. Glad it still moved, but it was more muscle than technique.
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You weren’t too far off, there’s just a little bit of on/off in the tension.