Stronger

oq4v3ht0u76kf2

I figure I may as well start recording this stuff in public.

Background:

- Rugby from 1999 - 2009 (along with a few rounds of Starting Strength)
- Competitive drinking and getting 160kg fat from 2009 - 2011
- Powerlifting and getting less fat since 2012

Started 2012 at 160kg, ended the year at ~135kg and a 510kg total (190/115/205).

Ended 2013 at ~125kg and a 582.5kg total (210/125/247.5).

PRs are:

• Squat: 215kg
• Bench: 125kg
• Deadlift: 255kg

Goal for 2014 is to finally move down to -110kg (currently at ~125kg) and break a 600kg total.

oq4v3ht0u76kf2

Sunday, April 13th, 2014

Competed at IDFPA Nationals. Hadn't trained as much as I should've in the run-up and got hit with a bout of man-flu / chest-infection the week before (which made cutting the 3kg to get to -125kg pretty easy).

Ended up with:

Squat 190/200/205
Bench 110/120/125
Deadlift 225/240/252.5

Equalled total PR and bench PR. Was probably over-cautious in both squat and bench, deadlift was right around my true max for the day though.

oq4v3ht0u76kf2

Thursday, April 17th, 2014

Conditioning session to shake off the post-meet blues.

A1: BW Jump Squats x 40 secs x 4
A2: Bear Crawls x 40 secs x 4

B1: Inverted Row x 1 ... 10
B2: Push-Ups x 1 ... 10
(Do 1 of each, do 2 of each, etc. up to 10)

C: Stair Sprints x 15 stairs x up/down 4 times x 3 sets

oq4v3ht0u76kf2

Wednesday, April 23rd, 2014

Treadmill Baseline
5:00 @ 15:00/mile OK
0:30 @ 12:30/mile OK
0:30 @ 12:00/mile OK
0:30 @ 11:30/mile OK
0:30 @ 11:00/mile OK
0:30 @ 10:30/mile OK
0:30 @ 10:00/mile OK
0:30 @ 09:30/mile OK
0:30 @ 09:00/mile OK... getting harder
0:30 @ 08:30/mile OK
0:30 @ 08:00/mile OK... quite tough
0:30 @ 07:30/mile FAIL... totally gassed

HR was up to ~155 by then.

Squat
20kg x 10 x 2
60kg x 5
100kg x 2
140kg x 2
170kg x 1

oq4v3ht0u76kf2

Thursday, April 24th, 2014

AM: Conditioning

A1: Bench 80kg x 8 x 4
A2: Supinated BB Row 70kg x 10 x 4

B1: Air Squats x 10 / Serratus Crunch x 10 (alternate) x 6 x 3
B2: 10m Sprint x 6 x 3

C1: Tyre Flips x 8 x 2
C2: Sledgehammer Slams x 10 each arm x 2

Prowler: 85kg x 10 metres x 10 (on the minute)

PM: Distance Baseline

Trying to keep HR around 140
60mins run/yog/walk, 7.07km
HR range 128 - 162, average 135

Alf Veedersane

gvn is gonna be p*ssed he didn't trademark his log title...

oq4v3ht0u76kf2

Ouch! I hadn't even seen that... must change it now!

Edit: ****... I can't change it. Hmm, delete whole thread and start again?

Edit 2: PM'ed the Mods to change it.

Hah. Rename this to "Wittier Log Title."

oq4v3ht0u76kf2

Saturday, April 26th, 2014 (AM)

Deadlift
60kg x 6 x 2
100kg x 4
145kg x 2
165kg x 1

5" Block Pull
185kg x 1
205kg x 1
225kg x 1

Dimel Deadlift
125kg x 8 x 4

Squat
20kg x 20
60kg x 2
100kg x 2
145kg x 2
165kg x 4 x 2

Pause Squat
(Narrow stance, high bar)
100kg x 10 x 2, paused.

Run
1.5 Mile in 16:40

Hanley

Ivory Old-fashioned Helicopter wrote: »

Run
1.5 Mile in 16:40

IDIBISKPDI

Hanley

Witty(er) log title woulda been great.

Cos people would know it's powerlifting then.

But Elite FTS already thought of that.

...and I robbed the idea of it from Ki(er)an too.

oq4v3ht0u76kf2

Hanley wrote: »

IDIBISKPDI

With you as far as Kev... PDI?

Edit: KevPantsDoIt... I'm a donkey.

oq4v3ht0u76kf2

Saturday, April 26th, 2014 (PM)

Bench
20kg x 10 x 2
60kg x 6
85kg x 4
100kg x 2
110kg x 1
115kg x 1 x 4

Floor Press
60kg x 10
85kg x 2
100kg x 5 x 2

DB Floor Press
35kg DBs x 5 x 5

BB Row
85kg x 8 x 2
80kg x 8

Pull-Aparts/Ups
1: Band Pull Aparts x 20
2: Banded Pull-Ups x 6, 5, 4.5, 4
Repeat 4 times, 01:30 rest

BB Kurlz
20kg x 20 x 3

oq4v3ht0u76kf2

Monday, April 28th, 2014

Run
8.0km in 1:00:16.
Pace: 7:32/km
Avg. HR: 156

Last week was 7.07km in 1:00:01. Plan was to keep HR around 140 but lost the run of myself (literally) and started aiming to get it done within the hour.

oq4v3ht0u76kf2

Tuesday, April 29th, 2014

Bench
20kg x 10
60kg x 6
85kg x 4
100kg x 2
110kg x 1 
120kg x 1
122.5kg x 1
110kg x 3
120kg x 1 
125kg x 1
110kg x 3

Wide Grip Bench
100kg x 5 x 3
95kg x 5

Floor Press
60kg x 10
85kg x 2
90kg x 4
80kg x 4
70kg x 7

T-Bar Rows
40kg x 6 x 4

Rear Flys
12.5kg DBs x 10 x 3

oq4v3ht0u76kf2

Wednesday, April 30th, 2014

Squat
20kg x 10
60kg x 6
100kg x 4
125kg x 3
145kg x 2
155kg x 2
165kg x 1
185kg x 1
197.5kg x 1 x 2
190kg x 1
160kg x 6

Wide Arched GMs
85kg x 8 x 3

Front Squats
70kg x 8 x 3

HR Avg. 105, Max. 147

Run Intervals
1: 30s Fast
2: 30s Walk
3: 60s Jog
Repeat x 8, no rest

HR Avg. 148, Max. 162

oq4v3ht0u76kf2

Thursday, 1st May, 2014

Pace Run
1.63km/1.01miles in 09:01

HR Avg. 161, Max. 168

(Jesus I'm slow.)

oq4v3ht0u76kf2

Friday, May 2nd, 2024

Bench
20kg x 10
20kg x 10
40kg x 6
45kg x 6
50kg x 2
60kg x 2
70kg x 1
85kg x 1
100kg x 1
Reverse grip, paused:
70kg x 6 x 2

Press
60kg x 3 x 4

Clap Push-Ups
BW x 8 x 3

Push-Press
Ladder (x10 OMEM, +5kg/min.)
35kg x 10
40kg x 10
45kg x 10
50kg x 6

DB Lateral Raises
10kg DBs x 6, 6, 5, 4

Underhand BB Row
85kg x 5 x 3

oq4v3ht0u76kf2

Sunday, May 4th, 2014

Pre-Workout: 1 x Tub Melted Haagen-Dazs for 1,250kcal in about sixteen seconds – PR.

Deadlift
60kg x 6 x 2
100kg x 4
145kg x 2
165kg x 1
185kg x 1

5" Block Pulls
185kg x 1
210kg x 1
230kg x 1
185kg x 5

Deadlift
250kg x 1

(This wasn't planned... Ciller was working up to it and I decided to give it a lash. PR is 255kg.)

Barbell Hip Thrusts
100kg x 6 x 2 (3s contract)

Snatch Grip Pendlay Rows
100kg x 3 x 5

Squats
Narrow Stance, Hi Bar
100kg x 6 x 2 (3s pause)
60kg x 15 x 2

Run
1.5m run in 15:34 (10:23 pace)
HR Avg. 162, Max. 171

oq4v3ht0u76kf2

Monday, May 5th, 2014

Distance Run
9km in 1:01:54
Pace: 06:52/km
HR Avg. 153, Max. 167

Furthest I've ever run anyway. Not exactly Wile E. Coyote but I'll take it for a 120kg guy with too high of a BF% who pulled 250kg yesterday.

oq4v3ht0u76kf2

Tuesday, May 6th, 2014

Bench
20kg x 10
60kg x 6
85kg x 4
100kg x 2
110kg x 1 
120kg x 1
122.5kg x 1
110kg x 3 (PR?)
120kg x 1 
127.5kg x F, F (just past mid-way)
100kg x 6

Wide Grip Paused Bench
(3s pause)
100kg x 4 x 3
85kg x 8

Floor Press
60kg x 10
85kg x 5 x 3

BB Rows
85kg x 8 x 4

Walked into the gym and Layne Norton was there which was a bit of a surprise. Watched him pull 300kg for three doubles and a set of four. Sick stuff.

http://i.imgur.com/Thu9kGs.jpg

oq4v3ht0u76kf2

Wednesday, May 7th, 2014

Squats
20kg x 10
60kg x 6
100kg x 4
125kg x 3
145kg x 2
160kg x 2
170kg x 1
190kg x 2 x 3
200kg x 1 (+ wraps, messing about)
145kg x 8 x 2

Wide Arched GMs
85kg x 8 x 3

Front Squats
70kg x 10 x 4

Run
1: 0:30 Fast
2: 0:30 Walk
3: 1:00 Jog
Repeat x 8
HR Avg. 156, Max. 186

oq4v3ht0u76kf2

Thursday, May 8th, 2014

Tempo Run
2.02km in 11:24
HR Avg. 167, Max. 173

oq4v3ht0u76kf2

Saturday, May 10th, 2014

Bench
20kg x 10 x 2
30kg x 6
45kg x 6
50kg x 2
60kg x 2
70kg x 1
85kg x 1
100kg x 1

Reverse Grip, Paused
75kg x 6 x 2

Press
60kg x 3 x 2
65kg x 2 x 2

Push-Ups
Clap Push-Ups x 6 x 2
Diamond Push-Ups x 10

Push-Press
35kg x 10
40kg x 10
45kg x 10
50kg x 3

Seated DB Laterals
12.5kg DBs x 5
10kg DBs x 5, 6, 6

Snatch-Grip Pendlay Row
85kg x 6 x 4

oq4v3ht0u76kf2

Sunday, May 11th, 2014

Deadlift
70kg x 6
120kg x 6
170kg x 3
200kg x 1
220kg x 1 x 2
190kg x 2 x 3

5" Block Pulls
190kg x 1
205kg x 1

(Shut these down here. Felt heavier than a black hole for some reason.)

Snatch Grip Pendlay Rows
85kg x 8 x 3

Narrow-Stance Pause Squats
100kg x 6 x 2

Jump Squats
45kg x 3 x 4

Run
2.83km in 19:15 (6:50/km)
HR Avg. 151, Max. 161

oq4v3ht0u76kf2

Monday, May 12th, 2014

Run
10km in 1:09:58
HR Avg. 151, Max. 170

First time I've ever run 10k. I'll take it.

oq4v3ht0u76kf2

Tuesday, May 13th, 2014

Bench
20kg x 10
60kg x 6
85kg x 4
100kg x 2
110kg x 1 
120kg x 1
127.5kg x 3 (Black Slingshot)
127.5kg x 3 (Reverse Mini Bands)
110kg x 3

WG Bench (3s Pause)
100kg x 4 x 3

CG Bench
60kg x 17

Snatch Grip Pendlay Rows
100kg x 3 x 5

Kroc Rows
45kg DBs x 12 x 3

oq4v3ht0u76kf2

Wednesday, May 14th, 2014

Squat
20kg x 10
60kg x 6
100kg x 4
125kg x 3
140kg x 2
155kg x 2
165kg x 1
185kg x 1 (wraps)
195kg x 1 x 3 (wraps)

Wide Stance Arched GMs
100kg x 6 x 3

Pause Squats
85kg x 5 x 4

Interval Run
0:30 Fast
0:30 Walk
1:00 Steady
Repeat x 10

Starting to mess around with some knee wraps to start getting a feel for them. Hardest part of that session was actually wrapping my damn knees. Still experimenting with various wrapping techniques.

Hanley

..I should teach you the "make Kev squeel in pain" wrap.

oq4v3ht0u76kf2

Hanley wrote: »

..I should teach you the "make Kev squeel in pain" wrap.

I'd take anything at this point. Four wrapped reps, tweaked the wrapping each time but still couldn't find anything that felt "comfortable". I know wraps will be inherently uncomfortable but nothing I tried last night felt uncomfortable in the right way.

oq4v3ht0u76kf2

Thursday, May 15th, 2014

Paced Run
2.43km in 13:43 (5:39/km, 9:09/mi)
HR Avg. 162, Max. 172

Eugh.

oq4v3ht0u76kf2

Friday, May 16th, 2014

Bench
20 x 10 x 2
30 x 6
40 x 6
50 x 2
60 x 2
70 x 1
85 x 1
100 x 1
105 x 1

Reverse-Grip Bench, Paused
60 x 12 x 3

Press
60 x 3 x 2
65 x 2 x 2

Push-Press
70 x 2
75 x 2
80 x 1 (PR)

Rear-Delt Flyes
10s x 20, 17

Seated DB Laterals 
10s x 5, 6, 8, 5

Snatch-Grip Pendlay Rows
85 x 6 x 4
60 x 12 x 2

oq4v3ht0u76kf2

Sunday, May 18th, 2014

Deadlift
60kg x 6 x 2
100kg x 4
140kg x 2
165kg x 1 x 8

Snatch-Grip Pendlay Row
75kg x 8 x 3

Squat
Narrow, High-Bar
100kg x 6 x 2 (paused)
60kg x 30

Jump Squat
45kg x 3 x 4

Blegh. Training at 2200 on a Sunday evening is no fun. In and out.

oq4v3ht0u76kf2

Monday, May 19th, 2014

"Run"
8.04km in 1:12:22
HR Avg. 121, Max. 157

Blegh. Another one that didn't start until after 2200. All went well for the first couple of km but then things fell apart and the rest of it was a hobble-walk-yog more than anything.

oq4v3ht0u76kf2

Tuesday, May 20th, 2014

Bench
20 x 10
60 x 6
85 x 4
100 x 2
110 x 1
120 x 1
122.5 x 1
110 x 3
120 x 1

Slingshot Bench
127.5 x 2
140 x 3
150 x 3

Mini Band "Slingshot" Bench
130 x 1 x 2

Bench
120 x 2 x 2

Wide-Grip Bench
110 x 2 (3s pause)
100 x 2 x 2 (3s pause)

Underhand BB Rows
70 x 12 x 3

Meant to do a heap of Kroc Rows at the end but ran out of time. Will fit them in after squatting tomorrow.

chriity139

Ivory Old-fashioned Helicopter wrote: »

Tuesday, May 20th, 2014

Bench
20 x 10
60 x 6
85 x 4
100 x 2
110 x 1
120 x 1
122.5 x 1
110 x 3
120 x 1

Slingshot Bench
127.5 x 2
140 x 3
150 x 3

Mini Band "Slingshot" Bench
130 x 1 x 2

Bench
120 x 2 x 2

Wide-Grip Bench
110 x 2 (3s pause)
100 x 2 x 2 (3s pause)

Underhand BB Rows
70 x 12 x 3

Meant to do a heap of Kroc Rows at the end but ran out of time. Will fit them in after squatting tomorrow.

The difference between your normal bench and the sling shot bench is very impressive. Does it really add that much onto your bench.

oq4v3ht0u76kf2

chriity139 wrote: »

The difference between your normal bench and the sling shot bench is very impressive. Does it really add that much onto your bench.

I wish. I think it's more a case of my bench being embarrassingly awful.

It's the black double-ply Slingshot as well, once you get it set up properly then it gives a ferocious amount of assistance and it's assistance right at my weakest point so I probably get more out of it than others might.

The mini-band ghetto slingshot is much more representative of my abysmal benching.

Alf Veedersane

Boss Arky is a big user of it and he reckons it adds 10% to his bench.

chriity139

Wouldn't mind trying one of these some day. I'd say they are a great piece of equipment to get your body use to holding and pressing a heavier weight than your use to.

chriity139

Ivory Old-fashioned Helicopter wrote: »

I wish. I think it's more a case of my bench being embarrassingly awful.

It's the black double-ply Slingshot as well, once you get it set up properly then it gives a ferocious amount of assistance and it's assistance right at my weakest point so I probably get more out of it than others might.

The mini-band ghetto slingshot is much more representative of my abysmal benching.

120kg bench is nothing to be embarrassed about man, its decent

oq4v3ht0u76kf2

Thursday, May 22nd, 2014

Squat
20 x 10
60 x 6
100 x 4
125 x 3
145 x 2
155 x 2
165 x 1
+Wraps
185 x 1 
200 x 1 x 2
210 x 1

Wide Arched GMs
125 x 3 x 2
100 x 6 x 2

Narrow Squats
100 x 4 x 4 (2s pause)

Beginning to feel a little more comfortable in wraps. 210kg single was tough but definitely not a max. Putting the things on is an awful bastrd though.

oq4v3ht0u76kf2

Posted this to the IDFPA Facebook group today in a response to a question about cutting weight. Probably not much use to anyone but quoting here so I can find it again if I need it.

There's a difference between cutting a few kilos to make a specific class for a specific competition and a longer, slower cut to try and retain lean body mass whilst dropping body fat. It's the latter which I believe Tomas is talking about here.

It can definitely be done but realise that you won't lose weight as fast as someone who's sole goal is to lose weight and you won't get stronger as fast as someone who's only goal is to get stronger (food is the best anabolic!).

I've gradually dropped from 160kg at probably 45%+ body fat to ~125kg at ~25% body fat over the past two and a half years. My total has increased (albeit slowly and it's still embarrassingly low) and I'm entering the final stretch to move down to 110kg at the moment.

My general approach has been to lower carbs and increase fat. Not full-on no-carb or even very-low-carb but keeping carbohydrate to about 80g/day with maybe 50g more on particularly heavy training days. Increase fat intake to help with feeling satiated as well as keep overall kcals up at where they need to be to perform and train but still trim body fat (bearing in mind a 125kg+ lifter may have a BMR of 4,000kcal+).

I've also found that loosely following an "intermittent fasting" approach has helped me immensely. Skipping breakfast and having lunch as the first meal of the day, training in late afternoon, and then eating a good dinner as a "post-workout" followed by some snacking as desired (nut butters!). I don't do this for any particular benefits of fasting (although there appear to be many) but for me it's easier to stay "on the wagon" if I'm only worrying about two big meals a day.

As well as strength training, throw in one or two conditioning sessions a week where your only goal is to keep the heart rate high and upend yourself (and not get injured). It can help to do some of your accessory work in here with high reps, supersets, and short rests.

So, in summary:

- Accept that weight loss will be slower and strength gain will be slower
- Low-ish carbs and high fats
- Bump carbs up if needed on training days
- Two big meals a day, train between them, snack post-dinner if needed
- Conditioning sessions once or twice a week

Source: My own personal experience for the past couple of years. I have zero qualifications in the area. It's worked for me, may not work for anybody else. I'm sure I could've done things better, I'm sure I could've done things worse.

oq4v3ht0u76kf2

Friday, May 23rd, 2014 (AM)

Run
1.75mi in 15:45 (9:00/mi)
HR Avg. 158, Max. 174



Olympic Lifting

Snatch Warm-Up (all 20kg)
- Overhead Squat: 5 x 3
- Snatch Drop: 2 x 3
- Press to Drop Snatch: 2 x 3
- 3 Position Snatch: 2 x 3
- Snatch Special Ex.: 2 x 3

Snatch-Grip Deadlift to Mid-Thigh
40kg x 2 x 3

Snatch
40kg x 2 x 2
45kg x 2 x 2
49kg x 2 x 2
52kg x 2


Back working with Harry at Capital Strength to give some Super Heavyweight Weightlifting a go. Still learning to snatch and haven't even touched the C&J yet (working on front-rack mobility).

Going to compete in the Leinster Open on July 19th just to give me something to focus on as I won't compete in powerlifting again until October / November. Not going to set the world on fire but I'll put up a total and see how I like it.

oq4v3ht0u76kf2

Saturday, May 24th, 2014

The session that would never end...

Bench
20 x 10 x 2
30 x 6
45 x 6
50 x 2
60 x 2
70 x 1
85 x 1
100 x 1

Speed Bench
85 x 3 x 5 (0:30 rest)

Press
60 x 3 x 2
65 x 2 x 2

Push-Press
70 x 2
75 x 1
82.5 x 1 (PR)
90 x 1 (PR)

Rear Delt Flys
10s x 10, 10, 8, 8

Snatch-Grip Pendlay Row
85 x 6 x 4

Underhand BB Row
70 x 10 x 3

Kroc Rows
42.5s x 12 x 3

“Elbow Health”
A1: BB Curl 20kg x 15 x 3
A2: Hammer Curl 7.5kgs x 15 x 3
A3: Preacher Curl 20kg x 10 x 3

B1: Tricep Pushdown Plate 3 x 20 x 3
B2: CG Swiss Bar Floor Press 40kg x 20 x 3

Front Rack Mobility
A1: Lat Stretch 30s x 5L, 5R x 2
A2: Triceps Stretch 30s x 5L, 5R x 2
A3: Front Rack Stretch 30s x 3L, 3R x 2

Fairly long session. Delighted with the push-press PR and the regular presses felt a lot easier too – working on mobility to help with front position and stopping letting the bar get out in front of me so much.

By the end of the front rack mobility work I could just about get an elbows up front rack comfortably. A month of doing that three times a week should pay dividends.

oq4v3ht0u76kf2

Sunday, May 25th, 2014

Deadlift
110 x 10
190 x 3
210 x 3 x 2

Snatch-Grip Pendlay Rows
80 x 5 x 4

High-Bar Squat
100 x 6 x 2 (paused)

Jump Squat
45 x 3 x 2
50 x 2 x 3

Run
1.5mi in 15:27 (10:18 pace)
HR Avg. 154, Max. 163

Decent morning. Third reps on the 210kg triples weren't as fast as I would've liked. Everything else was grand.

oq4v3ht0u76kf2

Monday, May 25th, 2014

Distance Run
11km in 1:19:20
HR Avg. 145, Max. 161

Mixed feelings.

Alf Veedersane

Ivory Old-fashioned Helicopter wrote: »

Mixed feelings.

How so?

Because the 10k split was slower than last time out?

oq4v3ht0u76kf2

Alf Veedersane wrote: »

How so?

Because the 10k split was slower than last time out?

Bad: was about 12% slower than planned; pacing wasn't as consistent as I would've liked; I had planned to run at a normal hour but didn't set off until 2230.

Good: niggly left calf thing didn't re-appear; distance PR; pre-run nutrition seemed solid; HR was decent; I know what I need to do to fix the "Bad" next week.

I'm not overly worried about the 10k split being slower although with only an additional 1km to tackle it's not like I was purposely keeping loads in the tank. Just a question of going a little too fast too early (fast being a very relative term!).

Alf Veedersane

Ivory Old-fashioned Helicopter wrote: »

Bad: was about 12% slower than planned; pacing wasn't as consistent as I would've liked; I had planned to run at a normal hour but didn't set off until 2230.

Good: niggly left calf thing didn't re-appear; distance PR; pre-run nutrition seemed solid; HR was decent; I know what I need to do to fix the "Bad" next week.

I'm not overly worried about the 10k split being slower although with only an additional 1km to tackle it's not like I was purposely keeping loads in the tank. Just a question of going a little too fast too early (fast being a very relative term!).

That's running for you! Even when you're new at lifting you don't hit a PR every time. There have been times I go out just for a 5k run and for no reason I can put my finger on, I could be a minute or two slower than the previous time.

But if you learn something for the next time, it's not a bad session.

Ivory Old-fashioned Helicopter

Ivory Old-fashioned Helicopter wrote: »

I'm not overly worried about the 10k split being slower although with only an additional 1km to tackle it's not like I was purposely keeping loads in the tank. Just a question of going a little too fast too early (fast being a very relative term!).

When I originally started longer runs I was doing like 6.8 kph!
11km in 1:19 is good work

oq4v3ht0u76kf2

Alf Veedersane wrote: »

That's running for you! Even when you're new at lifting you don't hit a PR every time. There have been times I go out just for a 5k run and for no reason I can put my finger on, I could be a minute or two slower than the previous time.

But if you learn something for the next time, it's not a bad session.

Yeah, it's not so much that I'm angry it's not a time PR... more the silly mistakes I made (going out so late; screwing up the pacing). Like you say though, once I learn from them then no harm.

bluewolf wrote: »

When I originally started longer runs I was doing like 6.8 kph!
11km in 1:19 is good work

Don't get me wrong, I'm pleased with it, I just tend to focus on what could've gone better rather than what went right.