Squats forge Iron Gods...

[OnlyHuman]

Week (12) Day (2)

Front squats

95

75

85

95

75

85

95

75

Incline worked up to 70

I decided to test the waters and see how does the body feels today. The body felt ok but not quite 100% yet so I decided to cut thing short and let myself recuperate a bit.

I will go in tomorrow and do a Neural charge workout (fancy name for speed work) to help me bounce back.

The ribs/sternum feels better and it should be good to go by friday.

Weight: 77

Sleep: Like a baby.

Food: Very high protein and high carbs.

Stress: Little - medium.

[OnlyHuman]

Week (12) Day (3) TEST DAY

Body weight was 75.6 (undies only)

Week 1 = I was between 82 - 83 kg and I would have put my body fat around the 15 - 16% range.

Week 7 = I was fluctuating (roughly) between 78 - 79 and I assume I had about 14% body fat. (4cm loss around the waist)

Week 12 = This morning I was 75.6 and I think I am about 11% of body fat. (An additional 7 cm loss in waist measurements, which brings the total to 11 cm.) I have to say I am very pleased with how my physical appearance changed over the last 12 weeks. Mates who have not seen me for a while also complimented me on the changes. Thus, I figure it has to be apparent for other people as well. Don't get me wrong. I am far from looking like a decent body builder, but I like to think that now I do look somewhat athletic and fit.

I decided to max out on the front squats and the bench today to help me evaluate the last 6 weeks worth of training even further.

Front squats: I worked up to a 120 for a single. It was hard but I thought I get a double with it. No such luck, as I got stuck on the second one. Pro: It was a rock bottom rep. Con: Only one :?

Week 1 = 100 for 3 reps

Week 7 = 115 for 3 reps

Week 12 = 120 for 1 rep

Evidently, over the last 5 and a half weeks I only managed to maintain my front squat, if that. (According to the Jim Wendler's formula I regressed like 6 kg on my 1 RM) Thus there was zero gain on this exercise for me over the last few weeks. I have mixed feelings about this to be honest. I am very well aware of the fact that it is nearly impossible to gain strength while dropping a considerable amount of body fat, which I did thus I should be just happy with being able to maintain my strength. Still, I can't help but feel a bit bumped out about this one. I think I'm just greedy for strength gains / progress :pfft:

Bench: I got 100 for 2 reps

Week 1 = 90 for 1 rep

Week 7 = 95 for 3 reps

Week 12 = 100 for 2 reps

I guess, I managed to maintain my strength on this one despite the body weight drop which is ok.

Further analysis:

In hindsight of things, looking at my previous entries I guess it is easy to see where the possibility of any strength gain have been compromised.

- I had a lot of HIGH stress days. Pretty much of the first 3 weeks of this second 6 weeks cycle was a high stress day.

- On top of this I had a chesty cough that just stuck around for ages. (Unfortunately a characteristic thing for me :? )

- Most of the last 6 weeks was spent below maintenance calories. (Dummy :pfft: )

- My thoracic and shoulder mobility sucks!

- My core strength improved a lot Something to be happy about I guess.

Lessons learned:

- In the event of lots and lots of non-workout related stress reduced training volume is a must for me. Not necessary the frequency (I find the gym a "relaxing" experience.) but the volume / intensity of the sessions has to drop.

- Suborn chesty cough? Just go to the doctor and get some antibiotics :roll:

- IF is a great way to drop a shit load of body fat while maintaining strength. I will play around with IF. I plan to train latter on the day and not fasted (BCAA only). I still like to do the 16/8 thing but now I will have a meal 2 - 3 hours before my workout. A meal with 40-50 grams of protein and starchy carbs plus a piece of fruit.

-Only 2 mobility and flexibility sessions / week won't cut it with all this benching.

The plan(s):

Right now I am thinking that I either continue with this program with the following changes:

Mon Upper Close grip / Bench / Pin press work / Front squats

Tue Lats / Biceps

Wed Upper Close grip / Bench / Pin press work / Front squats

Thu Off

Fri Lower *Front squats* / Deadlift / Bench

Sat Biceps (light-ish day only)

Sunday Off

*Could dedicate this front squat session to Anderson front squats. Undecided at this stage.

Or I will give a "Hybrid" Sheiko 37 a go. While I am undecided at this stage I feel like I am more inclined to follow up with the first plan and once I gave it an honest run with some calorie surplus evaluate the progress and may switch to the hybrid.

Goals

I am tentative to put numbers done. I don't want to get "hooked" on numbers and worry about them all the time. I rather think along the lines of "progress"

The problem is I need something measurable to work towards.

After all I can state I want to get a bit stronger, leaner and bigger but how defined and specific is that as a goal? Still I feel somewhat uneasy to put numbers done.

- I would like to drop maybe 1 or 2 more % of body fat. I think I could replace some of my carb sources in my meals with healthier options. Increase my calorie intake on my training days (300-500 cal over maintenance) and chop back on calories on the 2 off days. (Like 500 cal below maintenance) Just an idea at this stage nothing written in stone.

- Shoulder and thoracic mobility work has to increase. I like to say 7 days out of seven, but I know my self and it is not likely that I will adhere to that ( :^o ). Lets say 5 days per week I will do "some" dedicated work to improve the mobility of my shoulders and thoracic spine.

For now, I think I will take it a bit easy next week. I will do Two back and biceps workout and posibly one upper body session dedicated to the bench.

Some core work and may do some very light leg work.

This is it for now. feel free to contribute any advice or idea that you may have. It will be appreciated :wink:

[OnlyHuman]

Week 13 Day 1

Close grip bench (Reps of 3 on all exercises unless noted otherwise.)

75

70

72.5

75

70

Bottom up bench

Worked up to a double at 90

Front squats

3 sets of 3 reps @ 90

Bench

80

85

80

Good session.

I had a lot of sleep, food and some soft - tissue work done over the weekend and I feel better for it no doubt.

On the front squats and the bench I only did a few sets. Just whatever the body was willing to do without much effort. Just to get a bit of a blood in there kind of thing.

I am happy that close grip bench is back in the program. Based on how my bottom up bench felt, and trying to relate that to my "prehistoric" bench numbers I think the close grip bench press is a must in my program (for now anyways) and should benefit my bench numbers in a few weeks time.

Light biceps and core work tomorrow. Looking forward to it. at this stage i will do a modified version of what I've done the last 12 weeks. However it is changing somewhat here and there not 100% sure how and what but i have a few ideas after reading up on some stuff and exchanging some e-mails. Work in progress I guess.

Weight: 76.9 (Shoes etc.)

Sleep: Great

Food: Saturday High protein and calorie not very clean. Sunday High protein and calories slightly over maintenance, clean food choices.

Stress: Low

[OnlyHuman]

Week (13) Day (2)

BB curls

5 sets of 5 @ 30

Incline DB curls

4 sets of 8 @ 12.5

Core

- Leg raises

- Uni-lateral carry

Good session. I think my CNS loves me again.

BB curls was easy and I will have to bump up the weight next time around.

I am happy about it as I can remember a few weeks ago I was struggling on 30.

Weight: 76 (In training gear.... always, unless noted otherwise.)

Sleep: Average

Food: High protein, about 15% above maintenance, clean calories.

Stress: Low

[groovy]

Week (12) Day (3) TEST DAY

Body weight was 75.6 (undies only)

Week 1 = I was between 82 - 83 kg and I would have put my body fat around the 15 - 16% range.

Week 7 = I was fluctuating (roughly) between 78 - 79 and I assume I had about 14% body fat. (4cm loss around the waist)

Week 1 = 100 for 3 reps

Week 7 = 115 for 3 reps

Week 12 = 120 for 1 rep

Bench: I got 100 for 2 reps

Week 1 = 90 for 1 rep

Week 7 = 95 for 3 reps

Week 12 = 100 for 2 reps

Great work on the front squats and the bench man. Keeping or gaining strength on less calories is really good as you mentioned. :clap: :clap: :clap: :clap:

Very nice and in depth analysis. Great journal. Keep it up.

[OnlyHuman]

Great work on the front squats and the bench man. Keeping or gaining strength on less calories is really good as you mentioned. :clap: :clap: :clap: :clap:

Very nice and in depth analysis. Great journal. Keep it up.

Thank you for the kind words :nod:

[OnlyHuman]

Week 13 Day 3

Bottom up bench (3 reps on all exercises, unless otherwise noted)

70

75

80

80

80

80

80

Paused Front Squats

70

75

80

80

80

80

80

80

85

Bench

80

85

87.5

87.5

87.5

80 for 6 reps

Core Front plank

Excellent session.

Bottom up bench felt great. I like this exercise, (always have) and I am happy to have it back in my training.

Paused front squats felt quite good. I got a very nice pump in my quads from them. After my last "test" I was considering having Anderson front squats as my front squat movement for one of my training days but I changed my mind on than. In the past Anderson front squats helped me build my front squat but at the moment I don't think they would contribute to improving my numbers as much as the paused version "will/could do". I think it is fixing a specific weakness of mine.

Bench felt easy today. This and how good I feel generally made me think on how I will set up the training leading up to my next test day. Have to be a bit more onto it the next time :wink:

My CNS feels great. Indeed I am quite bumped out about having an off day tomorrow.

Weight: 76.3 (Shoes etc)

Sleep: Good, but only 7 hours.

Food: High protein, calories about 15% above maintenance, clean food choices but a scoop of ice cream.

Stress: Low

[OnlyHuman]

Week 13 day 4

Front squats (All exercise 3 reps unless otherwise noted.)

80

90

95 x 2r

100

100

95

Deadlift

120

130

140

140 x 2

Bench with single mini band

70

75

80 x 3 sets of 3 reps

Front squats and bench felt really good. I only used a single mini band and looped it under the bench. Enough tension at my current strength level, I think

I have back and biceps tomorrow. Looking forward to it.

[OnlyHuman]

Week (13) Day (5)

Close grip lat pull downs

5 sets of 8 reps

Chest supported BB rows

3 sets of 5 reps @ 55

3 sets of 8 reps @ 50

BB curls

3 sets of 5 reps @ 32.5

2 sets of 8 reps @ 30

Acros the body dumbbell curls

3 sets of 8 reps @ 10

Hammer curls

3 sets of lots @ 12.5

Reverse grip BB curls

3 sets of lots @ BB only

Good session.

I enjoyed working the back and the biceps, it was a nice brake from the usual suspects.

On the BB row all reps were paused for a second.

Today's workout was fasted (+10g BCAA).

I saw an old gentleman getting 5 reps on the front squats (to about parallel dept) @ 140 :clap:

Weight: 76.7

Sleep: Like a baby.

Food: Medium protein, maintenance calories.

Stress: Low - medium.

[Old Bull]

Good work on the fronts OH training is looking solid :clap:

[OnlyHuman]

Good work on the fronts OH training is looking solid :clap:

Thank you OB! It is always nice to get the thumbs up from battle hardened veterans like your self! :nod:

[OnlyHuman]

Week (15) Day (1)

Bench (all sets are 3 reps on all exercises but core unless otherwise noted)

80

85

90

90

85

85

Paused front squats

80

82.5

85

85

80

80

Close grip bench

80

80

82.5

85

87.5

85

Core Straight leg raise

Very good session.

Bench and close grip went well, good speed, no drama.

The paused front squats meant to be an easy day so not much to report other than they were easy and felt good.

BW: 76.2 in gym gear.

Sleep: Like a baby.

Food: Good. High protein, maintenance cals from clean food choices.

Stress: Litte. Life is good.

[OnlyHuman]

Week (15) Day (2)

Kelso shrugs 4 sets of 10 reps @ 37.5s

BB curls 40 reps @ 30

Incline dumbbell currls 4 sets of 8 @ 12.5

Good session. Nice and fast, got a good pump.

On the BB curls I just did as many sets as I need to get the 40 reps in total. Used a thick bar today and it felt alright.

Weight: 76.5

Sleep: Good but not enough. I got just under 7 hours in total.

Food: High protein, maintenance calories from healthy sources.

Stress: Little - medium.

Quote of the day: "Watching porn is the cornerstone of my forearm training."

[OnlyHuman]

Week (15) Day (3)

Cardio 25 min of low intensity cardio on the x-trainer. (Fasted)

10 gr of Watermelon flavored goodness =P~ (BCAA)

Bottom up bench (3 reps as usual on all exercise unless noted different)

80

85

90

92.5 x 2 r

95 x 2 r

90

Front squat

90

95

100

90

90

Bench

80

85

85

85

85

Core Front plank

Good session. Bench felt good. Speed was nice and the weights felt light.

Weight: 75.6 in gym gear. Slightly dehydrated I think. I had to do some errands and I forgot my water bottle :oops:

Sleep: Great.

Food: High protein, calories about 20 % under maintenance. Clean food choices.

Stress: Low.

[OnlyHuman]

Week (15) Day (4)

20 min low intensity cardio (fasted) than 10gr BCAA....

Front squats

80

90

95

100 x 2

100 x 2

90

Stop pulls (3 stops 2 sec hold at each stop)

5 sets of 3 @ 80

Bench + single mini

80

82.5

82.5

80

I was expecting a less than stellar workout due to the lack of sleep. For some reason I could not fall asleep till like 1 -1 : 30 this morning. I kept turning and trying to fall asleep but no such luck. I should of get up get a glass of wine and watch some movies, than try to go back to sleep like in half an hour or something. Know better next time.

despite the lack of sleep my energy levels did hold up ok during the day and during the training session.

It wasn't superb tho... go with sligthly under average.

Weight: 75.9 :-s

Sleep: Wednesday great. Thursday night... maybe 5 and a half hours.Lack of quality pillow time. :?

Food: Both days has been good. High protein, maintanence calories from clean choices. Will have some ice cream tonight tho :oops:

Stress: Can't complain, life is good.

[bar-belle]

Hey OH training looking solid. Can I ask why you have weighed yourself each day? I'd just get depressed if I did that :grin:

[OnlyHuman]

Hey OH training looking solid. Can I ask why you have weighed yourself each day? I'd just get depressed if I did that :grin:

Hello bar-belle.

I blame my weight checking habit on Mr Drizzt!

I saw him doing it in his journal so I figured I must give it a try :grin: (Kidding big guy, I just like reading your journal thats all! It is informative and a great read :nod: )

I only weigh my self when I'm in the gym. It is to help me evaluate the amount of calories I consume. I know, must sound dumb please bare with me...

See, I'm fairly lazy by nature and I only do the absolute minimum to get what I want. While I pay some attention to counting the grams of protein consumed each day I only have a rough idea on how much calories I consume. At the very beginning in over week 1 and 2 I made sure I calculated the calories and carbs as well the total amount of calories I consumed it was just so I got a "feeling" for how much of certain stuff is roughly how much calorie, protein carb etc.

My training cycle runs in 6 week rotation. The first training cycle I just wanted to make sure I actually get back into training on a constant basis so I loose some fat and gain some strength. It was easy, after all I have not exercised regularly for a very long time, and had less than stellar eating habits. While I managed to turn up to the gym here and there I was just doing stuff that had nothing to do with a barbell. I deliberately stayed away from the bench, squats and dead-lifts for about two years. When I exercised I done some dumbbell and body weight stuff or did some track work with mates. Sometimes life got so busy I just did not make gym for weeks at the time...

(Back to where we started.) So I figured at the time (week 1-6) that I will make some progress on less than or at times equal/maintenance calories since the quality of my food choices improved significantly.

I did improve. Lost quite a few kilos and re-gained some strength that I once possessed. Only to realize that I am still carrying way more fat than I like to or have in the past when I was attending my romantic dates with some heavy barbells on a regular basis.

So the next 6 weeks (7-12 weeks) was spent with the focus of

-1st fat lost

-2nd trying to regain more of my former strength

While I did manage to loose a substantial amount of fat once again I only managed to maintain my strength in the 2nd 6 week cycle. No big surprise there since I was mainly hypo caloric for the most of the time.

In my current six week block my goal is to improve my body composition.

loose some fat YES but not so fast as to compromise any muscle tissue or strenght. So I cycle my energy intake. (I think I do :^o yet to actually weigh my meals and count calories. :oops: )

When I weigh my self I think nothing of it, in its self. However I do pay attention to how I feel during the training session. General energy levels, how do the weights feel, am I progressing or maintaining my strength adequately, any DOMS etc... If any of these raise a concern for example I have 2 or more bad workouts in a row and my average body weight dropped over ... lets say the last 7-10 days, I bump up my calories ( I just put extra healthy food on my plate on the top of what I usually eat, more meat+kumara+oats+fruit) to see if that was the issue behind my weight loss and energy/strength decline over the last couple of sessions, or perhaps I am over training.

Once I get to the body composition I am happy with I will probably twist my own arm and do a proper strenght/size routine in my quest for some quality strength and size.

Well this turned into quite a post :pfft:

I guess the short version is because I am lazy to to count calories :grin:

Thanks for stopping by, I am a fan of your "work" powerlifting peeps rule the planet!

[OnlyHuman]

Week (15) Day(5)

Chest supported BB row

30 reps @ 60 kg in as many sets as needed

Close grip lat pull down

4 sets of 8+ reps

1 arm DB rows

3 sets of 10 reps @ 30

Kelso shrug

4 sets of 8-10 @ 35

BB curls

2 sets of 4 @ 32.5

3 sets of 8 @ 30

1 set of 8 @ 25

Incline DB curls

3 sets of 8 @ 12.5

Hammer curls

3 sets of lots of reps...

Excellent training session. I had a ton of energy, and I really enjoyed working out today. I used to hate training biceps but lately I have not been resenting it so much indeed starting to enjoy it. :pfft:

BB rows and close grip lat pull downs were paused on all reps. I think I could bump up the BB row weights a little in the next session.

BW: 75.7

Sleep: Excellent quality. I can't even remember if I turned over during sleep or not. (9+ hours.)

Food: Medium protein, about 20% over maintanence mostly from good food sources, but I did have a large serving of ice cream and one glass of vine.

Stress: Little

I will be cooking my favorite chicken in a moment and I figured I share the recipe with you guys. If you want to make it low carb just reduce the potato in it.

4 large chicken breast.

1.5 L of chicken stock (I also have some chicken stock powder that I add if needed.)

1 broccoli

1/2 of cauliflower

4 medium carrots

1 kg of washed potatoes

Prep chicken breast (You can chop if you want, I never do as it will cook nice and soft... it will just peel apart on its own when you steer the soup.) than add the chicken stock. (If needed add some water so it covers the chicken breast in the pot.)

Bring to boil than turn down the gas and make sure it only boils on low, nice and slow. I boil it for about an hour.

Than I add vegetables and keep it boiling nice and slow (I'm lazy so I throw in the whole lot at the same time. You however,can start with the potatoes and carrots first CHOPPED of course.Than 10 minutes later the broccoli and the cauliflower for an other 10 - 15 minutes.)Add salt if needed. (Potatoes do absorb a lot of salt if you let the soup stand some so you might need to remember to have some handy when you had the soup in the fridge for a while.... )

Than voila its all done.

I hate eating veges but in this soup I never notice that I'm eating veges. :grin: You can make it low carb or high carb by playing with the amount of potatoes in it.

Enjoy!

[OnlyHuman]

Week (16) Day (1)

Bench (Reps = 3 unless otherwise noted)

80

85

87.5

82.5

82.5

82.5

Paused front squats

80

85

90

95

95 x 2 r

95 x 1 r

Close grip BP

80

85

85

90

Core Leg raises (vertical)

Overal = good session. Bench wasn't as good as usually but I put it down to using the thick bar. It is my nemesis :evil: Good for a change.

Front squats; I cant complain really I don't think I ever done 95 paused before. Solid pauses as well.

Close grip was the cherry on the top of the cake today. The gym was just 'loaded' with peeps today so a few guys asked to work in with me. Monday's bench brigade :pfft: Nice guys tho... one of them persuaded me to give 90 a go on the close grip. It was surprisingly easy-ish so that was a good ending to a slow start on the bench.

BW: 75.4 (gym gear, no shoes)

Sleep: Good but only like 7 hours.

Food: Medium protein, above maintanence by about 20% + I had some corn chips :oops:

Stress: Low

[drizzt]

Just caught up on your journal bro, man, there is some good work going on here! Don't give up hope on gaining muscle while losing weight, it is possible, you just have to train (and of course, eat!) smart - just don't underestimate the external influences such as stress and sickness :nod:

I blame my weight checking habit on Mr Drizzt!

I saw him doing it in his journal so I figured I must give it a try :grin: (Kidding big guy, I just like reading your journal thats all! It is informative and a great read :nod: )

Hahahaha I've stopped doing that as the scales only seem to be going up now, I'm with Barbelle on this one :pfft: :pfft: :pfft: Honestly though I found it more a point of interest than anything, good way to gauge what effect food/water(/bodily functions! ) had on my weight, what times of the week I was lightest etc etc. It became a bit of a habit, but I'm trying to cut back to once a week now

Good on ya bro and I hope to catch up with this thread more often than I have been doing :clap:

[OnlyHuman]

Just caught up on your journal bro, man, there is some good work going on here! Don't give up hope on gaining muscle while losing weight, it is possible, you just have to train (and of course, eat!) smart - just don't underestimate the external influences such as stress and sickness :nod:

I blame my weight checking habit on Mr Drizzt!

I saw him doing it in his journal so I figured I must give it a try :grin: (Kidding big guy, I just like reading your journal thats all! It is informative and a great read :nod: )

Hahahaha I've stopped doing that as the scales only seem to be going up now, I'm with Barbelle on this one :pfft: :pfft: :pfft: Honestly though I found it more a point of interest than anything, good way to gauge what effect food/water(/bodily functions! ) had on my weight, what times of the week I was lightest etc etc. It became a bit of a habit, but I'm trying to cut back to once a week now

Good on ya bro and I hope to catch up with this thread more often than I have been doing :clap:

Ha Ha Ha... Thanks for the kind words :grin:

Weighing my self turned out to be quite a handy habit and a good feedback tool in evaluating overall energy intake. Perhaps not on a day to day basis but as an overall weekly, bi-weekly overview.

Once again, enjoy reading your journal :clap:

[OnlyHuman]

Week (16) Day (2)

BB Kelso shrug

4 sets of 10 @ 80

BB curls

2 sets of 4 @ 35

2 sets of 8 @ 30

1 sets of 21s @ bar

Preacher DB curls

4 sets of 8 @ 10

Hammer curls

2 sets of lots of reps @ 12.5

Average session. (Not enough sleep last night.)

Decide to do preachers instead of incline DB curls as all the incline benches were in use by others.

BW: 76.2

Sleep: Not enough. Only 4 hours.

Food: Good. High protein, over maintenance cals by about 10-15 %.

Stress: Not much.

[OnlyHuman]

Week (16) Day (3)

Bottom up bench (3 reps unless noted otherwise...)

80

90

95

92.5

90

90

Back squat

80 x 5 reps

90 x 5 reps

80 x 5 reps

Bench

80

85

90

95 x 2 reps

90

90

Core Leg raises

Good session.

Bottom up bench felt reasonably good. I think I noticed some improvements (strength) on these. Happy with these today.

Back squats. The last time I did back squats was about 2 and half maybe even 3 years ago. Thus I just went easy on these. The weights felt really light but I will just stick to weights that are non-challenging until I properly grease the groove on this movement. I had my favorite oly-lifter checking my form on these as I wanted to make sure there is no butt "winking" at the bottom of the movement. For the record, I like to squat high bar Oly-stile. Spread knees and sit between the "ankles".

One thing I noticed that I still need to keep improving my shoulder flexibility and thoracic mobility. I think in the long run it will help me maintain good form on these once the weights get a bit heavier.

Bench was ok, but nothing outstanding. Speed was reasonably good but the top set felt a bit heavy. I figure the bottom up BP taxed me enough and knocked my numbers/endurance down on the bench a little.

Weight: 76.4 (In gym gear.)

Sleep: Good, about 7 hours.

Food: Good, approximately 15% above maintenance. High protein, clean calories.

Stress: Low. Life is good :grin:

[OnlyHuman]

Week (16) Day (4)

Front squats (3 reps)

80

90

95

100

105

100

90

Paused pulls

2 sets of 3 @ 80

I just run out of energy at this point, :? decided to pack up and go home.

I was low on energy even on my way to the gym but I was hoping I get fired up once there. No such luck.

See if a big sleep and some good food makes a difference.

[OnlyHuman]

Week (16) day (5)

Bech 4 sets of 6 reps @ 80

Close grip bench 4 sets of 6 reps @ 75

Back/elbow supported BB curl 4 sets of 8 - 10 @ 25

Incline DB curls 4 sets of 8 @ 12.5

Hammer curls 2 sets of 8 @ 15

Good session. Bounced back on energy levels.

I decided to do some high rep / pump up stuff to make sure I give the CNS a bit of a break.

BW: 77 ( I had a big bag of corn chips last night :pfft: say hello to water retention!)

Sleep: Average. About 7 hours.

Food: Medium protein hyper caloric, some questionable calorie sources :pfft:

Stress: Medium