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Post by chancey on Mar 2, 2007 14:03:05 GMT -5
Adrenaline, good rest and strong healthy back, good equipment, you just might give that 500 a scare.
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Post by biglifter on Mar 2, 2007 14:58:01 GMT -5
We'll let meet day determine if the 500 will happen. I also need to consider the 470 happened without prior fatigue from squats. Tough call.
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Post by 3speed on Mar 4, 2007 18:59:21 GMT -5
Don't start second guessing yourself now. You've done the work that you needed to do. The comraderie and adrenaline on meet day can work wonders!!!!!
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Post by biglifter on Mar 4, 2007 21:50:23 GMT -5
That's a good point. Plus, I have it down on paper so it must happen, right ? Going to put a little twist on the DL's at the meet (maybe everybody does this and I don't know any better). Pulling the first lift sumo then the last 2 conventional. Banking on saving the low back for the 500.
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Post by dopar66 on Mar 5, 2007 14:55:46 GMT -5
(best Clint Eastwood voice) It's on paper for a reason.
(My voice.)
'Nuff said!
:')
God Bless!
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Post by dopar66 on Mar 6, 2007 11:47:02 GMT -5
"I just rubbed on some icy hot and drank 6 mountain dews. Rumor has it that's a cure-all!! "
I resemble that remark!
:')
I like the 80% plan! This has been a very well thought out, thorough, and well executed plan. I'm almost as anxious as you about meet results!!!!
God Bless!
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Post by chancey on Mar 6, 2007 12:03:33 GMT -5
I echo Doug. I am very excited to see how you do.
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Post by biglifter on Mar 6, 2007 12:12:32 GMT -5
This has been a very well thought out, thorough, and well executed plan. God Bless! Well, I gotta give credit where it's due. ALL of you have helped to steer me in the right direction, at times when overreaching was going to be inevitable. It was well thought out thanks to some great suggestions and experience in the trenches that far exceeds mine.
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Post by rockman181 on Mar 6, 2007 12:17:21 GMT -5
You're looking real strong, Biglifter. Awesome job! I wish I could see you lift at your competition.
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Post by biglifter on Mar 6, 2007 12:19:39 GMT -5
Thanks Rock. Hey, it's only a few hundred miles in what I'm positive will be heavy snow along the way. C'mon over. ;D
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Post by dopar66 on Mar 6, 2007 15:35:40 GMT -5
This has been a very well thought out, thorough, and well executed plan. God Bless! Well, I gotta give credit where it's due. ALL of you have helped to steer me in the right direction, at times when overreaching was going to be inevitable. It was well thought out thanks to some great suggestions and experience in the trenches that far exceeds mine. Don't be so humble! Sure we offered our own experiences and knowledge gathered along the way, but BigLifter, YOU did all the lifting! God Bless!
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Post by dopar66 on Mar 12, 2007 11:43:24 GMT -5
SWEEEEEEET! man I can't wait to see the REST of the workout this week and next. You are READY!
MAN!!! I am STOKED!
God BLess!!!
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Post by biglifter on Mar 15, 2007 22:24:15 GMT -5
Here we go.... | Squat | Bench | Deadlift | Intensity | Comments | w/o 12Nov | 285x3x10 | 190x2x10 | 300x3x10 | 65% | Dropped squats x2 from x3 starting next week. Quads sore from previous week-30 dead singles. Bench easy. Deadlift very easy for 30 singles @300. Tried to pull faster w/good form and pulled a muscle in the 2nd set (intercostals if my A&P memory serves me). Minor pain like a knot in the side, but no biggie. Much greater fatigue doing sumo by the end. Overall, week 1 was a piece o' cake, as it should be Misses: 0 | w/o 19Nov | 305x2x8 | 200x2x8 | 325x3x8 | 70% | Much better than last week on squats but quads still sore from deadlifts (do all of us have that problem? ;D). Soreness should be less with 10 rep weeks over. Soreness aside, hitting all numbers with no problem. Bench went fine, couldn't seem to get in the "groove" and not really comfortable but light. Pulled muscle in ribs healed and looking forward to deadlift partials. DL's went great. All traces of tryptophan must be out of the system! 325 for 24 singles total. Like night and day going from 10 to 8 reps. Sumo lifts (alternated w/conventional) getting more comfortable. Another good week. Misses: 0 | w/o 26Nov | 305x2x8 | 210x2x8 | 325x3x8:P 400x3x1 | 70% | Squats were rough tonight. Tight and could not get loose at all. Not a pretty site up from the hole. Started as nice oly lifts high on the shoulders and quickly dissolved into power squats w/a lot of back. Did a light set of 15 at the end. Fought through and got 'em though. Bench went easy, checked the scale tonight and bodyweight is highest ever - 173. Note to self: Deadlift partials are awesome! Did them first and the "work" sets felt light as a feather for the first 2 sets of 8 singles. A little more fatigue for the last 8, but still easy. Another solid week. Started creatine loading 11/30. Misses: 0 | w/o 3Dec | 330x2x5 | 220x2x5 | 350x3x5 | 75% | Good start to a new week. Squats felt much better deep and nailed 'em all. Easy bench for 5's, felt great. Moving into the lower reps I really see the wisdom of the upcoming deload week, probably would've ran into trouble down the road had I not included it. Very comfortable deadlift tonight. Worked hard to keep everything tight and popped all 15 up keeping form good. Looking forward to the BIG weights coming up. If you're competing this weekend, don't reply . You should be relaxing and not even browsing the forum ;D Misses: 0 | w/o 10Dec | 330x2x5:Walk 435x2 | 230x2x5 | 350x3x5:P 405x1, 445x1, 455x1 | 75% | Ok. Must be every other week on squats I just need to take my biweekly beating. Again, everything felt tight and hips/glutes were sore going in. Sleep was in short supply last week and it affected the recovery (no excuse, though!). Made the reps and looking forward to a strong bench. Nice easy bench tonight. I think the road is paved for 300 in about another month. Could have probably done 5 more for an even 10@230. I've added heavy lying tri extensions and think it's helped immensely in eliminating a top sticking point that was a problem. Well, Doug just had to get me fired up and I can't let that go unanswered now, can I? ;D. Added deadlift partials of 405, 445, 455 for singles off the boxes. Since deload is next week, no reason to hold back now and commenced to tear it up. Felt good to get that kinda of weight in my hands. Now, just need to take it all the way to the floor instead of 4.5" off the ground. Yes, I measured it. Who says you can't be an athlete and a geek... Deload next week, so nothing exciting to write. Looking forward to some much needed recovery and coming back to stomp on that 1300! Misses: 0 | w/o 17Dec | 165x2x4 | 155x2x4 | 250x2x4 | <50% | Deload week done. Well fed, rested and ready to charge for 1300 . Merry x-mas and God bless to everyone. Here's to a very strong 2007! |
[/color][/tr] [tr][td]w/o 24Dec[/td][td]350x2x5[/td][td]240x2x5[/td][td]370x3x5:P 465x1,475x1[/td][td]80%[/td][td] Well, it was bound to happen. I have to register a miss tonight. Normally, I'd be bummed but the overall training for the evening was great. I missed the last rep of 10 reps total @350. The upside is that the 9 preceding squats were very true to form, high bar olympic squats, posture upright. Despite the miss, the deload week did wonders for recovery both physically and mentally. Bench went fine w/no misses. Real strong for 5's. Changed upcoming DL partials from 445 to 465. This was probably the best deadlift night I've ever had. Made another change and after the 465, did a single off the blocks @ 475. Grip, back and bar all remained intact. Going to pencil in partials all the way up to the week off before the meet. Will keep with it as long as it doesn't wreck me. Sumo was tough on the last set but made 'em all. Misses: 1rep-Squat [/td][/tr] [tr][td]w/o 31Dec[/td][td]375x2x3[/td][td]250x2x3[/td][td]395x2x3[/td][td]85%[/td][td] Great night on squats. 375 for a triple went nicely for 2 sets. Nice and strong. Bench was also an easy triple @250 with plenty left. Have to think that 300 is within reach now. Everything is shaping up right on schedule. Dropped the partials out of the upcoming DL's. Need to really stop making changes after a great workout when I think I can move the world. The ol' too much too soon syndrome. Too late in the cycle for partials now. 3speed, you may commence to laughing your donkey off and I will just assume you're saying 'I told you so' . Still, good @395 for all reps. Sumo is quickly changing from weak point to strong point. Misses: 0[/td][/tr] [tr][td]w/o 7Jan[/td][td]395x2x3:Walk 500x2[/td][td]260x2x3[/td][td]415x2x3[/td][td]90%[/td][td] Walked out 500 ok x2. The first squat@395 was unbalanced and spent a lot of effort to get it recovered and back up. Cut it off @2 reps, as I think the 3rd would've at best sat on the pins and at worst been close to injury. Still, I'm about 15 lbs away for a PR and think if I hit that first rep good, 3 would've been fairly easy. Excellent bench night. 260 was very strong. Really focused on some shoulder prehab and think it made a big difference. Well, I'm back in action. After 36 (not a typo!) hours straight at the hospital, we finally have a perfectly healthy 8lb. 2oz. baby boy. I could run this server out of disk space with the details, but let's just leave it at everyone is doing great, albeit a bit tired. Back to business and got all DL's @ 415. The last rep on sumo sent me into that whole body awkward shake (which, by the way, it's more hilarious to be the one watching this and not the actual shake-y) but I'll blame it on the sleep deprivation ;D which I doubt is far from the truth, with an exhausted CNS. All things considered, sumo was a very weak (comparatively) lift for me starting out with a best on sumo style of 1@365. Alternating styles, tonight I had 3@415, so this is much improved though conventional still dominates the really big numbers. Misses: 0 [/td][/tr] [tr][td]w/o 14Jan[/td][td]415x2x2[/td][td] 270x2x2[/td][td] 440x2x2[/td][td]95%[/td][td]Made a couple of changes. Moved BP from 260 to 270 and DL from 415 to 440. Real good T&G bench at 270 for 4 total. After deload, we try the 300. [/td][/tr] [tr][td]w/o 21Jan[/td][td]415x2x2[/td][td] 275!x2x2[/td][td] 445!x2x2[/td][td]95%[/td][td] I am doing another week at the previous weights. Want to post these numbers again well rested. And hot off the presses, I'm glad I did that. New PR x4 tonight on DL's. Everything just clicked. Up'ed it from 440 to 445 because the last warmup at 405 popped right up. 445x2 conv & x2 sumo. Very, very happy with that, as it reinforced that this routine is working and progress is being made. Previous PR was 1@435. Add 2 more months of training, some meet day adrenaline and who knows ;D..... Good night on bench. Added 5 more lbs. and got 275 for 2 sets of doubles. For both sets, the first rep popped right up and second was more slow and steady. Finished w/heavy tri-extensions and incline DB press. One last squat night until deload. Taking 1 extra day of rest until finishing out the week with squats. Recovery is taking a little longer with less sleep. I figure it's better to take another day of rest than go in less than 100%. Squats tonight, deload, then giving it everything to exceed 1200. Got the 415x2 tonight. By no means donkey to the ground, but would've lit up white. I'm still up for any idea about how to approach the last 6 weeks after the RM's. Misses: 0 [/td][/tr] [tr][td]w/o 28Jan[/td][td]285x2x10[/td][td]190x2x10[/td][td]300x2x10[/td][td]65%[/td][td] Rest, eat, rest week. [/td][/tr] [tr][td]w/o 4Feb[/td][td]440x1: 455!x1[/td][td]300x1:310x1[/td][td]465x1:480x1[/td][td]100%[/td][td] Yes! Came in rested and feeling good. Hit 440 with a real uneven lift off the hooks, but straightened it out. Missed the first attempt at 455. Not sure exactly what happened, but the descent was just crazy slow and left it on the pins. Regrouped and took another shot with better focus, a quicker down and put it up. No judges came to the gym today, but I'd have to say the depth was good. Ughhhhhhh! Missed 300 on BP. Felt light off the hooks and thought it would be a winner but stalled about 1/4 up. Just to keep some shred of accomplishment alive, was able to get 300 with relative ease on decline BP. Back to the drawing board on bench. Good DL max, not great yet but good. Hit 460 successfully. Had 465 scheduled, but thought it was 460 on paper, honest mistake. Went up smooth. 480 got off the ground but couldn't straighten up. I think we'll go for the same strategy of getting 5lbs a week up until 7 days out from the meet. Overall, not too disappointed with the 1RM's and it came out to an 1195 total. Have a good feel for what needs to be done to reach the goals. [/td][/tr]
[tr]Here is the strategy with 6 weeks to go. First, the volume on assistance movements will be cut back as the intensity on the core movements will stay high each week. Squats - I have low and high weights. The difference is actually 2", or one pin up between the two. The low is well below parallel and the high is to parallel. The goal here is to make sure that 440 is easy from real deep. Bench is just a 5 lb. increase each week. 275 was real easy, 300 was real hard, so I need to find where I'm really at and push toward 300 (again). DL will also move 5 lbs. a week. 500 is certainly doable on 3/31!! [/tr] [tr][td]w/o 11Feb[/td][td]410 low/445:460 high[/td][td] 280x1[/td][td]465x1[/td][td]??[/td][td] Felt solid tonight. The strategy for the next 6 weeks is to keep everything near 100% intensity, back off on volume for anything non-core, and grab 10-20 more lbs. wherever I can get 'em. The high/low thing on squats is more accurately described as below parallel and to parallel. The difference is 2". First attempt builds confidence that the weight at that depth is an undeniable white light and the next 2 reps at parallel are like a really deep "partial". This builds to those 3rd attempt PR's. Get the 470 or whatever to parallel and then focus on dropping it down. Classic overload with my own little twist. Goals have changed to be more in line with the reality of right now and my expectations when it's time to hit the platform. Good bench tonight. Added 5lb. for an easy single at 280. As planned, going to creep this up to 300. Need to start dropping about 1lb./wk to make weight. No biggie. Although, I will miss the all you can eat pizza buffet. ;D. Mind was not in the game tonight for DL's. Everything from warm-up to max just felt tight and out of sync. Got caught on 465 at a point I almost never get stuck on, right above the knees and couldn't get the hips forward. Very frustrating and know the 500 is there. A new week coming up to try again. [/td][/tr] [tr][td]w/o 18Feb[/td][td]315x4[/td][td]225x6[/td][td]SLDL's (275x5)[/td][td]??[/td][td] Modified the rest of the training to alternate heavy with light weeks up until the meet. The numbers still come out the same at the end, but I'm counting on more recovery to get me there. RM's on both deadlift and squat in the same week, every week, is not going to cut it with 6 weeks to go. Lesson learned. Finishing up the week with SLDL's tonight. Good week to cut back the intensity and everything is rested and feels good. BW is down to 171 by just cutting out the junk food and late night kitchen rampages. Right on target for 165 in 4 weeks. Worked up to 275x5 on SLDL's. Forgot just how much of a gut buster those can be. I'm going to start adding those every other week between deadlifts. Some fairly good soreness from them today. Exactly 4 weeks to go until the last training day. Next week back to heavy and will start to plan what the attempts are going to be. Difference going into this meet, instead of nervous I'm feeling much more eager to put up the numbers I've earned. Yee-ha [/td][/tr] [tr][td]w/o 25Feb[/td][td][red]425!x1[/red][/td][td]285x1[/td][td]470x1[/td][td]?? [/td][td] Cutting back the weight last week was THE BEST ADVICE that could have happened. My sincere thanks to all who posted the comments. Took a possible burnout and just plain burned the house down tonight ;D. Went into squats tonight feeling invincible. Everything was on the money, strong and right in the groove. Planned 420 and added a modest 5 more lb. Took 425 and popped that thing up like a warm-up. Very confident the 440 meet goal will happen. Good bench night. 250 pause, 275 pause, 285 T&G. The 275 was real strong but took a lot out of me, and 285 was a struggle. With a 290 goal though, not too far off. Ok for now but BP will be a big focus after the meet. On the money for DL's. 470x1!! New PR. Felt absolutely great. Just a 25lb. plate from 3x BW. If someone can verify that meet adrenaline = 30 lbs., I'd appreciate it ;D. Time to rest up [/td][/tr] [tr][td]w/o 4Mar[/td][td]320x2x5[/td][td]225x2x7[/td][td]SLDL's (285x2x6)[/td][td]??[/td][td] Easy ~ 80%'ish week. Just trying to keep great form in the final few weeks here. Feeling rested. Only ache/pain to report is very minor and in my hands/wrist from holding the bar on the heavy low back squats. Puts the hands in a real uncomfy position to gain that extra leverage advantage. Really minor pain though. I just rubbed on some icy hot and drank 6 mountain dews. Rumor has it that's a cure-all!! . About 5 lbs. over the limit, so also keeping an eye on that. Have all the warm-up and attempts mapped out. Won't post those though. I have to keep at least a few trade secrets![/td][/tr] [tr][td]w/o 11Mar[/td][td]430x1[/td][td]295x1[/td][td]405x5x1 or 480x1 [/td][td]95%+[/td][td] Coming off a light week, if the sets leading up are comfortable, want to hit 480 for DL. Still leaves 2 weeks rest from directly pounding the back. Otherwise, 5 singles @ 405. Meet is 3 weeks from today. Can barely sit still. A couple of records on the line and these are exciting times . Top sets of 370x1, 420x1, 430x1 for squat tonight. The 420 came to almost a dead stop a few inches out of the hole, but managed to power it up. Better focus on 430 and that went up no problem. Still right on target. Had to icy hot the wrist to hold the bar low. Power squats and bench are tearing it up a little. No complaints though. Bench 250x1 paused, 280x1 paused, 285 t&g. Cut back DB press and tri work after bench. Lots of soreness still from squats. And on that note... horrible DL night. Should've opted for the 405's. Gave 480 a shot but was unable to lock it out. Need to seriously rethink the last couple weeks here. Had planned another round of 1RM sq/bp/dl on the normal training schedule, but going to nix that idea. Instead (see table), going to take an extra couple days rest, then build to about 90-95% of planned 3rd lifts. Finish the week at 80%. All rest after that. The missed DL has me a little shaken (but not stirred). [/td][/tr] [tr][td]w/o 18Mar[/td][td]REST[/td][td]SQ/BP/DL to 90+% all done "meet-like"[/td][td]80% - final training day[/td][td]XXX[/td][td] 7 days rest following final training day. [/td][/tr] [tr][td]w/o 25Mar[/td][td] Meet Week[/td][/tr] [/color] [/table] Meet Goal Squat 440, Bench 290, Deadlift 500 (1230)
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Post by 3speed on Mar 16, 2007 7:09:44 GMT -5
Attempting a new PR on deadlift only 1 week after SLDL's would have nearly impossible for anyone. Sorry I didn't pick up on that beforehand.
My personal opinion is that your best shot at 500 in the meet is to do no more deads before the meet. I know it sounds counterproductive and you want to pull but you need to rest your back for 10-14 days before attempting a big pull - the closer to 14, the better.
You have done the work. You can't increase your strength in any appreciable way in the time you have left. You can work on form at this point and be careful to avoid injury.( Ibroke my kneecap 2 weeks before the 1994 Nationals)
Play it smart now and go all out on the platform. GOOD LUCK!!
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Post by biglifter on Mar 16, 2007 7:57:12 GMT -5
I agree, and it's slowly sinking in that my best deadlifts happen when I haven't been deadlifting at all . Thanks for the perspective (especially about the injury, could be a lot worse than a missed lift ).
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Post by chancey on Mar 16, 2007 8:01:54 GMT -5
I did really well with that much rest and pulled beyond my expectations.
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Post by dopar66 on Mar 16, 2007 9:20:34 GMT -5
100% concur! Any squatting, capital ANY, will keep 100% of that dl strength easily for the next few weeks. You know, I know, we all know you are good for 500 with proper rest and warmup. It's just a matter of convincing the judges through a steady strong pull and solid lockout that you deserve all three of those white lights on that 500.
;')
Summer 2005 I missed 475 in the gym three weeks out from a meet then pulled 500 at the meet. Thou shalt not letteth missing that 480 shaketh you!
God Bless!
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Post by biglifter on Mar 16, 2007 9:24:48 GMT -5
Thanks all. If nothing else, I'm starting to get an appreciation for how much these lifts pound the CNS and require recovery beyond just muscle soreness going away. R&R from here out and hope to come back with some crazy good numbers.
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Post by biglifter on Mar 20, 2007 23:20:56 GMT -5
Did the pre-meet.....meet tonight. Goal was to make my 3rd lift what the planned 2nd lifts are for the big day. Also, to fine tune the numbers if needed and make some adjustment. 3rd attempts ended up 430 squat, 280 BP, 455 DL. Yes, I did go against some good advice and deadlifted one last time. Just had to make sure the squat didn't take too much gas out of the tank . Soooo, totaled a fairly easy 1165. Barring any freak event (alien abduction, unexpected invitation to playboy mansion, etc.), I don't see much of a problem with 1200+ total. One more 80% training day, then rest, rest, rest. About 4 lbs. over weight limit right now.
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Post by abebesheir on Mar 21, 2007 1:40:32 GMT -5
I don't think it was a bad idea to deadlift one more time considering that you wanted to simulate the meet atmosphere as closely as possible. You still have eleven days to rest (the meet is 3/31, right?) and that should be plenty. I would just squat and bench up to your opening weights with about a week remaining, and leave it at that.
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Post by chancey on Mar 21, 2007 7:58:08 GMT -5
Good work BL. It appears as though you got a PhD in this thing!
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Post by bearwolf on Mar 21, 2007 8:05:24 GMT -5
Awesome Pre-meet Biglifter... Looks like 1200 shouldn't be a problem in 11 days.. with enough rest and good food.
GL with the last 4 lbs.. weighins are the night before, so you should be able to carbo load and recovery well..
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Post by dopar66 on Mar 21, 2007 12:17:41 GMT -5
I agree with Abe, 11 days ought to be good enough since you're still pretty young and have a rapid recovery rate.
An easy 1165, looks GOOD! 1200 is THERE Big, just WAITING!!!!!!!
Drink 1/2 to 2/3 the water you usually drink, nothing else. Eat only 2/3 what you usually eat. And eat fresh spinach every night. You'll make 4 pounds with PLENTY of time to spare! (That's just a suggestion.)
God Bless!
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Post by biglifter on Mar 24, 2007 14:06:11 GMT -5
Ok. That would be the final workout. Everything feels good and we are ready to rock. Time to sleep big, eat not-so-big and relax with 1 week left. Many thanks to everyone who offered support and great advice along the way. I hope to post some great news on 4/1!!!!
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Post by chancey on Mar 25, 2007 9:18:08 GMT -5
Looking forward to that 4/1 post. Best of luck to you.
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