Recovery after major shoulder repair

[scoveg13]

The fact that you even bothered to work out in such heat is impressive in and of itself and THEN doing squats, very strong squats, **** man, you're a beast. I've done prowlers but they seem evil and awesome at the same time, mostly evil I'd imagine in this heat. Your upcoming sessions are going to feel like a breeze compared to today lmao.

[fittofattofit]

Yesterday bumped

Thursday 19th November 2013

168.5lbs

Round 2 .... Squats with the PT

Paused squats
10 x 20kg bar (44lbs) 5 second pauses
5, 5 x 60kg (132lbs) 3 second pauses
Depth and neural patterning

voodoo flossing/BW squats
10

Squats
10 x 100kg (220lbs)
8 x 110kg (242lbs)
6 x 120kg (264lbs)
4 x 130kg (286lbs)
2 x 140kg (308lbs)

Box squats --- 12" box
5, 5, 5 x 100kg (220lbs)
Glutes and hammies
Pause and power up

Superset
Step-ups to 18" box
10, 10 x 60kg BB (132lbs) alternating legs
with forward Lunges
10, 10 x 60kg BB (132lbs) alternating legs

Superset
Prowler pushes
90kg+50kg sled = 140kg/308lbs total x 20m
4 laps
With reverse superman
20 seconds, 20 seconds

Thoracic rotations/hamstring stretches

60 minutes



The session:
Paused squats
For depth and neural patterning = drop ATG, pause, explode up
voodoo band flossing and BW indian squats
Voodoo band flossing on the right knee = tightasfuk above and below the knee: Speed down and explode up. No knee pain on the right after

Squats .... T&G .... 'the rack'
100kg/220lbs x 10 ... felt great
110kg/242lbs x 8 ... easy now
120kg/264lbs x 6 ... still good form and speed
130kg/286lbs x 4 ... starting to feel heavy. Lats rep a bit slow
140kg/308lbs x 2 ... good form. Speed out of the hole
I'm keeping the chest up, squatting back and driving up through the hips. I was tanked at the end but didn't fold forwards once

Box squats
Box squats 100kg/220lbs x 5 ... hold the breath, squat back, pause on the box and then driveup through the glutes and adductors.
These felt light. Good speed off the box

BB step ups and forward lunges
Concentrating on keeping the head and chest up. 60kg felt good but did not want to bump the weight

Prowlers
This was so fcuking hard in the heat ... I just could not cool down!


Cliffs
1. Sh!tload of squats.
2. Form was consistent throughout = didn't fold forwards, even on the 140kg
3. Tracking was good. Knees were painless. Weight was back through the heels
4. Box squats felt good with good speed off the box
5. Prowlers in this heat were deadly but I got through them
6. Went for my massage after and nearly fell over on the stairs

It was a really good session ... squats felt strong and my conditioning held up ... and that was despite the heat






Edit: and the temperature peaked at


43.4ºC/110.1ºF


at 2:48pm .... right when I was doing the prowlers


No wonder I finally hit the wall then

its gotta work sometime . haha ok!

That heat is why I will never visit Australia in the summer. Finally you are happy with how your session went . Strong squats and stepups there man! Have a good weekend.

At least where I live it's a dry heat so that you sweat and it evaporates ... I was doing OK with the heat until the prowlers
I was very happy with my squat form even though the bar started feeling very heavy form 130kg on, and I was happy with my conditioning considering the circumstances

If you make it back to the Rockies, don't go to Whistler ... head more interior BC. Better snow, less crowds!

That's where I want to head next time I'm in Canada ... cold but plenty of powder

Awesome cliffs, lol. Squat is improving rapidly, Andrew, GJDM! Hitting the 140kg and then heading right into box squats.... bet your hips were fried after that.

No thanks on the prowler at 43 degrees, that sounds just awful. Hell of a battle, sir.

Thanks Sean! I've been squatting the 140kg for a little while but I'm feeling that my form is getting much better with each outing .. it's taking the strain off my knees and I can feel that my hips and glutes are taking the workload. I can feel my glutes and my VMO today!

Yeah ... the Prowlers sorted me out .. I tried pacing myself but it doesn;t take long to get anaerobic and then the heat just builds up .... I was panting just to cool down!

Nice PT session!

Cant believe you did all this in that kind of heat.
That can't be good for a man of your age.
(or any age for that matter)

You damn Gen Ys are so soft

Strong back squats and box squats.

Step up/lunge super set and then the prowlers is crazy.
That must've been killer.

I really enjoyed that session. I was concentrating on trying to 'spread the floor' with my feet on the drive up ... could really feel the medial quads activating and they're sore today. After the heavy squats the box squats felt light. On the last set I could not have got a 6th rep. The step-ups and lunges felt good. The prowlers fcuked me over though .. power work in that heat is just deadly!

The fact that you even bothered to work out in such heat is impressive in and of itself and THEN doing squats, very strong squats, **** man, you're a beast. I've done prowlers but they seem evil and awesome at the same time, mostly evil I'd imagine in this heat. Your upcoming sessions are going to feel like a breeze compared to today lmao.

The squats felt heavy but the sets were short bursts of energy so I was able to recover without overheating ... the prowlers though are a different beast ... pushing 140kg for 80m really fires up the whole PC and lower body and it's a sustained effort. After that I just sat down and couldn't move while I cooled down for a few minutes. I enjoyed the session and I've got good DOMS from it today




Today

Friday 20th December 2013

168lbs

Back

Yates rows
10 x 60kg (132lbs)
10 x 100kg (220lbs)
10 x 110kg (242lbs)
10, 10, 10, 10, 10 x 120kg (264bs)
8, 8, 8 x 130kg (286lbs)

Penday Rows
8, 8, 8, 8, 8 x 100kg (220lbs)

45 minutes

Got a phone call at 5am from my eldest daughter who rang to tell me she was getting cold while waiting for a bus at Dublin Airport ... WTF ... do your kids never stop hounding you? This sort of messed my morning cos I tried to get back to sleep and then eventually gave in to the inevitable and squeezed in a quick session before going to work. It was a short back session today but I got in some heavy work to make it worthwhile.
I feel great after yesterday's session .. I've got glute and medial quad DOMS which make me feel that I was doinitrite. Knees feel pretty good and lower back is perfect
Things are getting busy in the run-up to Christmas and the cutting effort is looking decidedly shaky. TGIF!

[nads786]

Very nice squatting! It seems like your squatting pretty frequently throughout the week which probably helps with form! And don't lie you like when your kids call you

[fittofattofit]

Very nice squatting! It seems like your squatting pretty frequently throughout the week which probably helps with form! And don't lie you like when your kids call you

Thanks Nadeem! I've been doing a lot of squatting and deads and that along with all the other lower body work seems to be paying off and there's no doubt in my mind that it's helping my form. I feel that I'm neglecting my upper body though. And I love my kids ringing me .... just not at 5 in the morning and crying because it's cold

[Exane]

Mirin row work Andrew, that's a lot of weight for a lot of reps. Which type of rows do you prefer?


I still bother the **** out of my parents so the answer is probably not, lol

[fittofattofit]

Mirin row work Andrew, that's a lot of weight for a lot of reps. Which type of rows do you prefer?

I used to prefer the Yates rows ... the Pendlays always seemed to leave my lower back tanked and I really just did them because everyone said I should. Lately though the lower back has been good and the Pendlays have been feeling really good. I love the way the Pendlays hit the whole length of the lats so they're now my favourite

I still bother the **** out of my parents so the answer is probably not, lol

Damn

[Exane]

I used to prefer the Yates rows ... the Pendlays always seemed to leave my lower back tanked and I really just did them because everyone said I should. Lately though the lower back has been good and the Pendlays have been feeling really good. I love the way the Pendlays hit the whole length of the lats so they're now my favourite



Damn

Very interesting. Will definitely give them a go!

[viennafat]

Nice rows, Andrew.
Pretty damn heavy and lots of volume.

I've never tried Pendlays because I'm afraid of what will happen to my lower back.
It's a vulnerable position and my back is weak.
But maybe I should give them a go with some light weight and see what happens.


lol @ the 5am phone call.
As if you could help her in that situation.
What was your response?
"Do some jumping jacks to warm up."

[fittofattofit]

Very interesting. Will definitely give them a go!

You've got a very strong back so you'll murder them ... the combination of the need to really power them off the floor and control the neg really makes my lasts respond

Nice rows, Andrew.
Pretty damn heavy and lots of volume.

I've never tried Pendlays because I'm afraid of what will happen to my lower back.
It's a vulnerable position and my back is weak.
But maybe I should give them a go with some light weight and see what happens.

Thanks Tom ... you should try them. Once you learn how to lock your lower back during the row they are great. My lower back doesn't fatigue now so no rounding

lol @ the 5am phone call.
As if you could help her in that situation.
What was your response?
"Do some jumping jacks to warm up."

Firstly I had to get her to stop blubbering so I could understand what she was saying, then it was "don't miss the fcuking bus while you're crying to me". It came about 5 minutes later

[viennafat]

Thanks Tom ... you should try them. Once you learn how to lock your lower back during the row they are great. My lower back doesn't fatigue now so no rounding

I'm going to give them a shot.
If I slip a disc or something, you'll need to FedEx me some prescription meds.

Firstly I had to get her to stop blubbering so I could understand what she was saying, then it was "don't miss the fcuking bus while you're crying to me". It came about 5 minutes later

lol

I think the temperatures in Dublin are well above zero which isn't even that cold.
Now if she was waiting for a bus in Toronto last week when it was -17, then I could understand the distress.


She's probably a little home sick and misses daddy.

[fittofattofit]

I think the temperatures in Dublin are well above zero which isn't even that cold.
Now if she was waiting for a bus in Toronto last week when it was -17, then I could understand the distress.


She's probably a little home sick and misses daddy's money.

^^^^^ corrected.

I think she wanted me to say 'jump in a taxi and I'll pay you for it' ... would be about a 70Euro fare

[fittofattofit]

Saturday 21st December 2013

170lbs .. so much for cutting

Bits and pieces

SLDLs
10, 10, 10, 8, 8 x 110kg (242lbs)

one armed DB floor presses
12, 12, 12, 10, 10 x 40lbs

Wide grip lat pull-downs
12, 12, 12, 10, 10 x 160lbs

Band pull-aparts
20, 20, 20, 20

50 minutes

40 hours after my leg session and my quads have the worst DOMS they've ever had, and ouch ... my teardrops are super tender to the touch!
It's all good though because even though the muscles are aching the knees feel good
I had been thinking that I might do some squats for volume (like 10 x 10 x 100kg) but that would have been stupid. My glutes and hammies however were only mildly sore so I was only mildly stupid and decided to do some SLDLs
The last time I did SLDLs was 2 weeks ago: I bumped the weight from 100kg to 110kg and it still felt good .. got great tension through the glutes and hammies and was able to power the weight up easily. I kept a few reps behind to maintain form
After that did the single armed floor presses .. light weight but concentrating on hitting the pecs.

Short session again because I'm under the thumb .. wifey has invited 6 couples over for dinner tonight so now she is getting all anxious trying to tidy the house up, get the Christmas decorations up, and get the food ready. I've got to get the BBQ ready, look after the booze and do all the house tidying ... after that should be plenty of eating and drinking. So much for cutting to have a 6 pack for the spa bath in France

[Swuuu]

At least where I live it's a dry heat so that you sweat and it evaporates ... I was doing OK with the heat until the prowlers
I was very happy with my squat form even though the bar started feeling very heavy form 130kg on, and I was happy with my conditioning considering the circumstances

I hate the heat haha. You are probably somewhat accustomed to it by now.

Got a phone call at 5am from my eldest daughter who rang to tell me she was getting cold while waiting for a bus at Dublin Airport ... WTF ... do your kids never stop hounding you? This sort of messed my morning cos I tried to get back to sleep and then eventually gave in to the inevitable and squeezed in a quick session before going to work. It was a short back session today but I got in some heavy work to make it worthwhile.

This is why you should turn your phone off . Strong pulling as always fit!!

[MWheatley]

Loving the exercise choices the last few workouts. I havent been around the journals in a while glad to see you still have one running.

[fittofattofit]

Loving the exercise choices the last few workouts. I havent been around the journals in a while glad to see you still have one running.

Thanks! I've kept the journal running through thick and thin .. Hopefully three steps forward two steps back
Haven't seen you around for ages .. are you still doing the personal training? I assume you've gone from strength to strength with your own training

[RyouBakua]

my gawd youve been putting in a ton of work


and those squats were great. no wonder youve got doms to the tear drop

and spa day in france?


Gym Machine = Vacation King!

[Exane]

Some pretty heavy work on the SLDL, miron hard sir!

[MWheatley]

Thanks! I've kept the journal running through thick and thin .. Hopefully three steps forward two steps back
Haven't seen you around for ages .. are you still doing the personal training? I assume you've gone from strength to strength with your own training

Yeah im still training at the same gym and business has had its ups and downs. Right now a nearby gym closed down and ive gotten a few new clients that transferred over. My own training has been on pause for quite some time while dealing with a long running back and hip injury. My workouts consist of yoga or cardio with occasion light weight training.

[fittofattofit]

I hate the heat haha. You are probably somewhat accustomed to it by now.

I don't mind the heat as long as it's not humid ... in the dry heat you can at least sweat and cool down as it evaporates .. when it's humid I just can't cool down at all

This is why you should turn your phone off . Strong pulling as always fit!!

Thanks Swuuu!

my gawd youve been putting in a ton of work


and those squats were great. no wonder youve got doms to the tear drop

Thanks Ryou ... I've been trying to increase the workload and the extra fitness this year is helping me to do it. The volume on those squats was deadly because the rest times were about a minute between sets. 72 hours later now and I still have DOMS in my teardrops

and spa day in france?


Gym Machine = Vacation King!

Yeah Ireland for two weeks visiting the outlaws and then a week skiing in France .. sharing a chalet with some friends from home. I wanted to have my 6 pak back for the post skiing champagne in the spa

Some pretty heavy work on the SLDL, miron hard sir!

Thanks Sean ..

Yeah im still training at the same gym and business has had its ups and downs. Right now a nearby gym closed down and ive gotten a few new clients that transferred over. My own training has been on pause for quite some time while dealing with a long running back and hip injury. My workouts consist of yoga or cardio with occasion light weight training.

It's great that things are picking up business wise. With your own training: having done the yoga and cardio will give you a strong core and fitness base to build upon for that 100 day challenge. I assume that the pyriformis and back are behaving themselves now

Sunday 22nd December 2013

170.5lbs ... ate way too much last night

RPM/HIIT cycle class

50 minutes

bench and tris

Bench press
6, 6, 6, 6, 6, 6 x 60kg (132lbs)

UH triceps extensions .. Ben P dropset
14/14/14 x 40lbs
14/14/14 x 50lbs
14/14/14 x 40lbs

25 minutes

We had 6 other couples over for dinner last night ... a huge cheese platter for starters and then roast fillet beef on the BBQ and a whole lot of Greek desserts. Way too much food and drink ... cut be damned
This morning was a penance session with the weekly cardio/HITT cycle class to make recompense for last night. I was conscious that I'm going to need to up the cardio fitness for the skiing as well
After I did a little bit of benching .. I'm going to try to keep up the BB work and see if I can make slow progress again. No doubt about it .. that Ben P triceps extension work is a great way to pump the tris .... inspired by Exane

[young and strong]

Hard to cut weiight around christmas time hey. Give us a plan of where you see your pressing being this time next year>

[fittofattofit]

Hard to cut weiight around christmas time hey. Give us a plan of where you see your pressing being this time next year>

I love my food and drink too much plus I'm a social animal
That's a good question about the pressing ... after the first few shoulder ops I got back to benching 100kg for singles but the last time I've made pretty no progress .. I do have torn RCs in both shoulders but that shouldn't really stop me getting some progression. I think that I've just become a bit 'gun-shy' ... when I tore the right RC I was benching and it sounded like a sheet tearing
I'm thinking of doing some programme like Macenko .. the problem is that the current mx would be so low .. probably only 70kg so that progress will be slow. It'd be nice to think that I might get a few reps of 100kg again in a year's time, as long as my shoulders stay safe

[Sinaku5]

Sorry I've been out for so long Andrew!

You've had some nice work goin on in here tho!

Whats a Ben P dropset? I googled it but I couldn't find anything lol.

[rallyum]

Idk, maybe it's just cos i'm evil but don't you just love seeing new doctors at management meetings for the first time, eyes filled with hope and excitement? Like yes! i'm full of great ideas that are gonna change the world! and then watching that youthful exuberance getting crushed by the harsh realities of gov bureaucracy and public service life? Idk, always bring a smile to my face lol ^_^

In other news, i'm probably the office sociopath and still haven't even begun to get all my xmas shopping done

[Swuuu]

I don't mind the heat as long as it's not humid ... in the dry heat you can at least sweat and cool down as it evaporates .. when it's humid I just can't cool down at all

Thats cuz you cray cray

Thanks Swuuu!

Welcome . Those Ben P pushdowns are definitely intense. Been a while since ive done them but I remember. Sure brings the pain

[scoveg13]

I love my food and drink too much plus I'm a social animal
That's a good question about the pressing ... after the first few shoulder ops I got back to benching 100kg for singles but the last time I've made pretty no progress .. I do have torn RCs in both shoulders but that shouldn't really stop me getting some progression. I think that I've just become a bit 'gun-shy' ... when I tore the right RC I was benching and it sounded like a sheet tearing
I'm thinking of doing some programme like Macenko .. the problem is that the current mx would be so low .. probably only 70kg so that progress will be slow. It'd be nice to think that I might get a few reps of 100kg again in a year's time, as long as my shoulders stay safe

Macenko is a solid bench routine. You'd blow away your initial max after the first cycle through the program. 100kg by next year seems quite reasonable, however - Healthy Shoulder > Heavy Weight - but you already knew that

[fittofattofit]

Sorry I've been out for so long Andrew!

You've had some nice work goin on in here tho!

Thanks Musid .. nothing like the strength that you've been showing on your workouts in 2013!

Whats a Ben P dropset? I googled it but I couldn't find anything lol.

Ben Pakulski ... thanks to Sean (Exane)!

Idk, maybe it's just cos i'm evil but don't you just love seeing new doctors at management meetings for the first time, eyes filled with hope and excitement? Like yes! i'm full of great ideas that are gonna change the world! and then watching that youthful exuberance getting crushed by the harsh realities of gov bureaucracy and public service life? Idk, always bring a smile to my face lol ^_^

It's so true .. we start idealistic (except for the Asians .... well most of them .... please don't neg )
It doesn't take long for the hospital bureaucracy and institutional stupidity and rigidity to grind you down.

In other news, i'm probably the office sociopath and still haven't even begun to get all my xmas shopping done

I did mine today .... easy stuff. Bought bottles of wine and champagne ... bill $1089, and got a few DJs vouchers for the secretaries (they're the ones who make my life easier )

Thats cuz you cray cray : p



Welcome : D. Those Ben P pushdowns are definitely intense. Been a while since ive done them but I remember. Sure brings the pain : D : D

They are good for pumping up those tris ... I've slacked off a bit on upper body lately so I'm going to have to up the intensity and those pushdowns are a good start

Macenko is a solid bench routine. You'd blow away your initial max after the first cycle through the program. 100kg by next year seems quite reasonable, however - Healthy Shoulder > Heavy Weight - but you already knew that ; )

Yeah ... the shoulder health is the main thing. I don't want to be a pussy and not push myself because I expect there to be few twinges, but I really don't want to do any more damage .. especially since my surgeon has refused to operate on me again ... said I was 'non-compliant'

Monday 23rd December 2013

170lbs

Deadlifts with the PT

Good mornings
10, 10 x bar

hamstring/glute stretches

Deadlifts ... full re-set
10 x 60kg (132lbs)
8 x 100kg (220lbs)
5 x 130kg (286lbs)
3 x 150kg (330lbs)
2 x 170kg (375lbs)
1 x 175kg (385lbs)
was too tired for a go at a PR

Wide grip pull-ups
Dead hang to chin-over-bar
8, 8, 8

Deficit deadlifts ... 4" deficit.
Full reset. Power up; 2 sec pause; 3 sec neg
3, 3, 3 x 150kg (330lbs)
Felt light. Good form

Superset
rope pull up and down
3 sets x 4 pulls up and 4 down each hand
With GHRs
8, 8, 8
with cobras
12, 12, 12 x 3 seconds

Deadlift ladder
one rep every minute on the minute
1 x 140kg (308lbs)
1 x 145kg (319lbs)
1 x 150kg (330lbs)
1 x 155kg (341lbs)
F x 160kg
Fatigue +++ .. glutes were screaming

Superset
Pendlay rows
8, 8 x 80kg (176lbs)
with Hanging jacknives
8, 8
Pendlays felt easy

Thoracic/hip rotations and stretches

70 minutes


The session

Deadlifts
All full reset
150kg/330lbs x 3 ... all good form. Good speed
170kg/375lbs x 2 ... 2nd rep was better than the first
175kg/385lbs x 1 ... rolled the bar forward. Wasn't comfortable
JP said I had the strength to go up but my mind wasn't with it ... good call

Pull-ups
Easy

Deficit deadlifts
150kg/330lbs x 3 x 3 ... 4" deficit. Pause and slow negative.
Good form

Rope pull-up/GHRs/cobras
Rope pull-ups = biceps and lats
GHRs = glutes, hammies and pretty easy for me
Cobras = spinal erectors

Deadlift ladder
This should have been relatively easy but I could feel my glutes really tiring.
I should have got the 160kg single but I was just so fatigued


Cliffs
1. Got the 170kg x 2
2. Got a 175kg single .. starting to lean forward
3. Should have gone for a 180+ deadlift but the 175kg had been untidy
4. Deficits deadlifts felt great
5. Deadlift ladder .. I should have got up to maybe 175kg again but my ass was sore

[young and strong]

180kgs before new year?!

Completely understandable about the shoulder especially. I just fail to see the point in doing 60kgs bench press weekly workouts again for the next year. I say sub-maximal progressive overload is the way to go. No need to try to hit 100kgs for singles for tge sake

[fittofattofit]

180kgs before new year?!

I've got maybe two more opportunities to get either 180kg again, or even better, get a new PB with 185kg. I'm thinking Saturday (I'm flying to Dublin that evening) or Monday when I'm in Dublin.

Completely understandable about the shoulder especially. I just fail to see the point in doing 60kgs bench press weekly workouts again for the next year. I say sub-maximal progressive overload is the way to go. No need to try to hit 100kgs for singles for tge sake

I do need to push it a bit and sub-max overload will be the plan. The thing that I should be wary of is going for the singles ... if I can stay strong in the 5-10 rep range then hopefully what's left of my RC will stay intact

[Exane]

Ben Pakulski ... thanks to Sean (Exane)!

[B][color=red]Monday 23rd December 2013

170lbs

Cliffs
1. Got the 170kg x 2
2. Got a 175kg single .. starting to lean forward
3. Should have gone for a 180+ deadlift but the 175kg had been untidy
4. Deficits deadlifts felt great
5. Deadlift ladder .. I should have got up to maybe 175kg again but my ass was sore

Yeah buddy, spreading the word! I love it.... such an awesome exercise!


Great work here Andrew. Grazy amount of pulling, no wonder you were tired! Awesome follow up with the dead hang pullups, those must have been brutal after the heavy deads.

GHRs, Pendlays, Deadlift Ladder... way to kill it!

[RyouBakua]

Thanks Ryou ... I've been trying to increase the workload and the extra fitness this year is helping me to do it. The volume on those squats was deadly because the rest times were about a minute between sets. 72 hours later now and I still have DOMS in my teardrops


Yeah Ireland for two weeks visiting the outlaws and then a week skiing in France .. sharing a chalet with some friends from home. I wanted to have my 6 pak back for the post skiing champagne in the spa


Thanks Sean ..


It's great that things are picking up business wise. With your own training: having done the yoga and cardio will give you a strong core and fitness base to build upon for that 100 day challenge. I assume that the pyriformis and back are behaving themselves now

Sunday 22nd December 2013

170.5lbs ... ate way too much last night

RPM/HIIT cycle class

50 minutes

bench and tris

Bench press
6, 6, 6, 6, 6, 6 x 60kg (132lbs)

UH triceps extensions .. Ben P dropset
14/14/14 x 40lbs
14/14/14 x 50lbs
14/14/14 x 40lbs

25 minutes

We had 6 other couples over for dinner last night ... a huge cheese platter for starters and then roast fillet beef on the BBQ and a whole lot of Greek desserts. Way too much food and drink ... cut be damned
This morning was a penance session with the weekly cardio/HITT cycle class to make recompense for last night. I was conscious that I'm going to need to up the cardio fitness for the skiing as well
After I did a little bit of benching .. I'm going to try to keep up the BB work and see if I can make slow progress again. No doubt about it .. that Ben P triceps extension work is a great way to pump the tris .... inspired by Exane

super jealous


glad you had a great time at the party though


wednesday... there will be food!