2012 Training Log

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  • January 1, 2013 at 2:20 pm #9540
    Fraser_9to5
    Keymaster

      I’ll try and plough through another year as I have a quiet afternoon today.

      Jan 6

      Back Squats
      8 x 108.5kg
      3 x 108.5kg stopped

      Pullups
      12, 11, 10

      DB Upright Rows
      3 x 7 x 24kg

      DB Rows
      3 x 8 x 45kg

      Tricep Kickbacks
      4 x 8 x 8.5kg

      Ab Wheel Rollout
      4 x 12

      Jan 10

      Tricep Kickbacks
      4 x 9 x 8.5kg

      Pullups
      14, 12, 11

      DB Rows
      3 x 8 x 45kg

      DB Upright Row
      3 x 7 x 24kg

      BB Shrugs
      3 x 8 x 78.5kg

      Renegade Rows
      3 x 10 x 5kg

      Jan 12

      Donkey Kicks (5 sec ISO)
      2 x 10

      SL Glute Bridge (5 sec ISO)
      2 x 10

      Clam (5 sec ISO)
      2 x 10

      Back Squats
      3 x 8 x 108.5kg

      SL Hops
      3 x 20

      Ab Wheel Rollout
      4 x 15

      Jan 14

      Rugby Match (Won 16-15)

      Got a full 80 minutes but took a hit to my left quad early on that made running flat out feel restricted. Leg went a bit numb in the 2nd half but I did half a dozen sprints in the game and was really out of breath in places. We were the better team and if not for countless handling errors we’d have won more comfortably.

      Can’t really walk at the moment, iced my leg and took anti-inflammatory, seems impact rather than muscular so not concerned. Would like to do more fitness work as I wasn’t involved much in the game but I was still struggling to get in position in the minutes following a burst of speed.

      Jan 17

      Bench Press
      2 x 10 x 78.5kg
      8 x 78.5kg
      6 x 78.5kg

      Inverted Rows (!!!)
      3 x 8

      Wide Arm Pushups, Feet Elevated
      15, 14, 14

      Bicep Curls
      3 x 8 x 45kg

      Decline Pushups
      15, 13, 9

      Side Bridge 60 secs
      Front Bridge 75 secs

      Jan 19

      Donkey Kicks (5 sec ISO)
      2 x 10

      SL Glute Bridge (5 sec ISO)
      2 x 10

      Clam (5 sec ISO)
      2 x 10

      Back Squats
      1 x 10 x 108.5kg
      2 x 8 x 113.5kg

      Ab Wheel Rollout
      4 x 15

      Jan 21

      8 x 400m in 78-84 secs – rest 150,150,180,210,480,210,210 secs

      Jan 22

      Donkey Kicks (5 sec ISO)
      2 x 10

      SL Glute Bridge (5 sec ISO)
      2 x 10

      Clam (5 sec ISO)
      2 x 10

      Back Squats
      1 x 10 x 113.5kg
      2 x 8 x 118.5kg

      Ab Wheel Rollout
      4 x 15

      Jan 23

      Bench Press
      2 x 9 x 81kg
      2 x 7 x 81kg

      Inverted Rows
      3 x 8

      Wide Arm Pushups, Feet Elevated
      16, 14, 13

      Bicep Curls
      2 x 8 x 45kg
      1 x 8 x 47.5kg

      Decline Pushups
      27, 23, 19

      Renegade Rows
      3 x 12 x 5kg

      Jan 24

      Rugby Training

      Jan 25

      Tricep Kickbacks
      4 x 8 x 10kg

      Pullups
      15, 16, 13

      BARBELL Upright Rows
      3 x 8 x 46kg

      Inverted Rows
      3 x 8

      Shrugs
      3 x 8 x 78.5kg

      Side Bridge 75 secs
      Front Bridge 90 secs

      Jan 26

      Donkey Kicks (5 sec ISO)
      2 x 10

      SL Glute Bridge (5 sec ISO)
      2 x 10

      Clam (5 sec ISO)
      2 x 10

      Back Squats
      1 x 9 x 118.5kg

      Press up Hand Walks
      4 x 15

      Jan 29

      Donkey Kicks (5 sec ISO)
      2 x 10

      SL Glute Bridge (5 sec ISO)
      2 x 10

      Clam (5 sec ISO)
      1 x 10

      Back Squats
      2 x 8 x 118.5kg
      1 x 7 x 118.5kg

      Lying Hyperextensions (5 sec ISO)
      1 x 10

      Seated Band Abduction
      2 x 15

      Ab Wheel Rollout
      4 x 15

      Jan 30

      Bench Press
      1 x 10 x 81kg
      1 x 8 x 83.5kg
      2 x 6 x 83.5kg

      Inverted Rows
      3 x 8

      Wide Arm Pushups
      21, 19, 18

      Bicep Curls
      3 x 7 x 45kg

      Decline Pushups
      16, 14, 11

      Jan 31

      Box Jumps – 6 x 105cm

      Sprints
      8 x 10m (2 mins)
      8 x 20m (2.5 mins)

      Box Jumps – 6 x 105cm, 1 x 110cm, 2 x 115cm

      May 8, 2019 at 2:28 pm #9541
      Fraser_9to5
      Keymaster

        Feb 1

        Tricep Kickbacks – 4 x 8 x 11kg

        Pullups – 17, 18, 12

        BB Upright Rows – 3 x 8 x 46kg

        Inverted Rows – 3 x 8

        BB Shrugs – 3 x 8 x 78.5kg

        Side Bridge 2 x 75 secs
        Front Bridge 2 x 90 secs

        Feb 2

        Donkey Kicks (5 sec ISO) – 2 x 10

        SL Glute Bridge (5 sec ISO) – 2 x 10

        Back Squats – 9 x 118.5kg, 8 x 118.5kg, 7 x 118.5kg

        Seated Band Abduction – 20, 15

        Ab Wheel Rollout – 4 x 15

        Feb 5

        Donkey Kicks – 2 x 20 x 2.5kg

        SL Glute Bridge – 2 x 20

        Back Squats – 10 x 118.5kg, 2 x 8 x 123.5kg

        Seated Band Abduction – 2 x 20

        Ab Wheel Rollout – 4 x 18

        Feb 6

        One Arm Pressup (Dresser) – 5 x 5

        Inverted Rows – 3 x 8

        Wide Arm Pushups – 17, 18, 19

        Bicep Curls – 3 x 8 x 45kg

        Decline Pushups – 27, 24, 20

        Renegade Rows – 3 x 12 x 5kg

        Feb 7

        Box Jumps – 1 x 105cm, 5 x 110cm

        Track Work
        7 x 15m (2 mins)
        7 x 25m (3 mins)

        Box Jumps 1 x 110cm, 5 x 115cm

        Feb 9

        Donkey Kicks – 2 x 20 x 2.5kg

        SL Glute Bridge – 2 x 20

        Back Squats – 10 x 123.5kg, 7 x 128.5kg, 6 x 128.5kg

        Seated Band Abduction – 2 x 20

        Side Bridge, 2 x 75 secs
        Front Bridge, 2 x 90 secs

        Feb 12

        Donkey Kicks – 2 x 20 x 2.5kg

        SL Glute Bridge – 2 x 20

        Back Squats – 2 x 8 x 128.5kg, 6 x 128.5kg

        Seated Band Abduction – 2 x 20

        Side Bridge, 2 x 80 secs
        Front Bridge, 2 x 100 secs

        Feb 13

        Tricep Kickbacks – 4 x 8 x 12kg

        Bicep Curls – 3 x 6 x 50kg

        Explosive Pushups – 3 x 10

        Chin Ups – 14, 14, 12

        Wide Arm Pushups – 20, 20, 20

        Diamond Pushups – 15, 14, 12

        Weighted V-Situps
        12 x 5kg hand, 5kg feet
        2 x 12 x 7.5kg hand, 5kg feet

        Feb 14

        Box Jumps
        2 x 105cm
        3 x 110cm
        3 x 115cm

        Track Work
        6 x 20m (2.5 mins)
        4 x 30m (3.5 mins)
        2 x 30m (4.5 mins)

        Feb 15

        Pullups – 14, 15, 12

        Inverted Rows – 3 x 9

        Upright Rows – 3 x 8 x 46kg

        Hyperextensions – 3 x 10

        BB Shrugs – 3 x 8 x 78.5kg

        Feb 16

        Donkey Kicks – 2 x 20 x 2.5kg

        SL Glute Bridge – 2 x 20

        Back Squats – 2 x 8 x 128.5kg, 1 x 7 x 128.5kg

        Side Bridge, 60 secs
        Front Bridge, 60 secs

        Renegade Rows – 4 x 10 x 5kg

        Feb 18

        Rugby Match (Won 46-12)

        Played outside centre as a few of the backs were away this week. Scored the first try from inside our own half, saw a gap and burst through it and then fended off the full back to touch down. I felt quicker and stronger than I’ve ever been on the pitch and wouldn’t mind testing my skills for the 3rds next time i’m free. Got taken off early in the 2nd half which was a bit annoying because i’d played a whole half uphill and wanted to show my pace on a decline.

        Feb 22

        Hang Power Cleans
        2 x 88.5kg
        3 x 93.5kg
        4 x 88.5kg

        Back Squats – 20 x 88.5kg PB

        Speed Skaters – 3 x 20

        Weighted V-situps
        5 x 12 x 7.5kg Hand, 5kg Feet

        Feb 24

        Alternate Shoulder Press – 4 x 8 x 24kg

        Underhand Inverted Rows – 3 x 8

        Bicep Curls – 3 x 6 x 50kg

        Decline Pushups – 21, 22, 19

        Pullups – 12, 12, 12

        Tricep Kickbacks – 3 x 8 x 13.5kg

        Side Bridge, 70 secs
        Front Bridge, 100 secs

        Feb 27

        Tricep Kickbacks – 4 x 8 x 13.5kg

        Bicep Curls – 3 x 6 x 50kg

        Explosive Pushups – 3 x 8

        Chin Ups – 15, 17, 14

        Wide Arm Pushups – 19, 19, 17

        Diamond Pushups – 14, 14, 11

        Weighted V-Situps
        4 x 15 x 7.5kg hand, 5kg feet

        Feb 28

        Rugby Training

        Feb 29

        Pullups – 16, 15, 13

        Inverted Rows – 3 x 9

        Upright Rows – 3 x 8 x 46kg

        Hyperextensions – 3 x 12

        BB Shrugs – 3 x 8 x 78.5kg

        Renegade Rows – 4 x 10 x 5kg

        May 8, 2019 at 2:35 pm #9542
        Fraser_9to5
        Keymaster

          Mar 1

          Rugby Training

          Donkey Kicks
          2 x 20 x 2.5kg

          SL Glute Bridge
          2 x 20

          Back Squats
          6 x 128.5kg
          5 x 128.5kg
          4 x 128.5kg

          Ab Wheel
          4 x 18

          Mar 2

          Alternate Shoulder Press
          4 x 7 x 26.5kg

          Underhand Inverted Rows
          3 x 8

          Bicep Curls
          3 x 6 x 50kg

          Decline Pushups
          23, 23, 21

          Pullups
          12, 13, 9

          Tricep Kickbacks
          3 x 8 x 13.5kg

          Wrist Rolls
          3 x 5kg

          Side Bridge, 80 secs
          Front Bridge, 100 secs

          Mar 4

          Hang Cleans
          2 x 4 x 83.5kg

          Back Squats
          7 x 128.5kg
          2 x 6 x 128.5kg

          Speed Skaters
          4 x 24

          Mar 5

          Bench Press
          7 x 83.5kg
          6 x 83.5kg
          5 x 83.5kg

          Explosive Pushups
          3 x 8

          Bicep Curls
          3 x 6 x 50kg

          Tricep Kickbacks
          3 x 8 x 13.5kg

          Wrist Rolls
          3 x 5kg

          Press Up Challenge
          4 x 25 (90 sec rest)

          Side Bridge 2 x 80 secs
          Front Bridge 105, 120 secs

          Mar 6

          Box Jumps
          6 x 110cm

          Track Work
          20m – 3.18
          4 x (2 x 20m sled, 20m run) (4 mins)
          3.84, 3.87, 3.25 light sled + 10kg
          4.09, 4.18, 3.21 medium sled + 10kg
          4.06, 4.21, 3.25 ” ”
          4.06, 4.15, – ” ”

          Box Jumps
          6 x 110cm

          Hard Tempo
          3 x 4 x 100m (30 sec, 2.5 mins)

          15.2, 16.0, 15.2, 15.2
          14.8, 15.3, 15.0, 15.0
          14.6, 14.7, 15.0, 14.8

          Mar 8

          Alternate Shoulder Press
          3 x 8 x 26.5kg

          Inverted Rows
          3 x 8

          Bicep Curls
          3 x 7 x 50kg

          Decline Pushups
          26, 26, 22

          Pullups (Towel Grip)
          7, 9, 7 and hang to failure

          Tricep Kickbacks
          2 x 8 x 13.5kg
          1 x 8 x 14.5kg

          Mar 10

          Speed Skaters
          2 x 26

          Hang Power Cleans
          2 x 4 x 83.5kg (easy)

          Back Squats
          7 x 128.5kg
          2 x 6 x 128.5kg

          Mar 11

          P90X – Ab Ripper X

          Mar 12

          P90X – Ab Ripper X
          400 reps

          Bench Press
          8 x 83.5kg
          2 x 6 x 88.5kg

          Explosive Pushups
          3 x 8

          Bicep Curl
          3 x 6 x 51kg

          Tricep Kickbacks
          3 x 8 x 16kg

          Press Up Challenge
          4 x 25

          Chin Ups (Towel)
          6, 7, 4

          Mar 14

          Box Jumps
          3 x 110cm
          3 x 115cm

          Track Work
          20m – 3.21
          4 x (2 x 20m sled, 20m run) (4 mins)
          4.14, 4.05, 3.17 med sled + 10kg
          3.99, 4.15, 3.18 up to med sled + 12.5kg after sub-4 run
          4.26, 4.15, 3.15
          4.11, 4.22, 3.08

          Box Jumps
          6 x 110cm

          Tempo
          4 x 300m (2.5 mins)
          53.0, 52.3, 51.1, 51.9

          Mar 17

          Hang Power Cleans
          3 x 10 x 58.5kg

          Back Squats
          3 x 10 x 108.5kg

          Weighted Pressups
          3 x 10 x 15kg

          P90X – Ab Ripper X
          400 reps, three stops

          Mar 19

          Hang Power Cleans
          3 x 5 x 78.5kg

          Back Squats
          2 x 5 x 131kg
          1 x 4 x 131kg

          Speed Skaters
          3 x 26

          Bench Press (1)
          1 x 5 x 91kg
          2 x 4 x 91kg

          Explosive Pushups (1)
          3 x 8

          Bicep Curl
          3 x 8 x 45kg

          Tricep Kickbacks
          3 x 8 x 16kg

          Chin Ups (Towel)
          10, 9, 10

          Side Bridge 120 secs PB!!
          Front Bridge 150 secs =PB!!

          Mar 21

          Box Jumps
          5 x 105cm standing
          5 x 110cm hop
          5 x 115cm hop

          Track Work
          250m – 33.1
          200m – 27.1
          150m – 18.7

          Mar 22

          Hyperextensions
          3 x 15

          Pullups (Towel)
          11, 9, 10

          Upright Rows
          3 x 8 x 46kg

          Inverted Rows
          3 x 9

          Hang Power Cleans
          3 x 5 x 78.5kg

          Back Squat
          3 x 5 x 131kg

          Weighted Pressup
          3 x 5 x 25kg

          Ab Ripper X
          400 reps

          Mar 23

          Box Jumps
          2 x 5 x 110cm standing
          3 x 5 x 110cm running

          Bounding
          3 x 30m (16, 14, 14) – strides required to get over 30m line

          Track Work
          3 x 40m (5.56, 5.62, 5.55)

          Sleds (no added weight)
          4 x 40m (6.44, 6.40, 6.42, 6.33)

          Mar 24

          Hang Power Cleans
          3 x 10 x 58.5kg

          Back Squats
          3 x 10 x 108.5kg

          Weighted Pressup
          3 x 10 x 17.5kg

          Ab Ripper X
          400 reps

          Mar 26 – Part 1

          Hang Power Cleans
          5 x 78.5kg
          4 x 81kg
          3 x 83.5kg
          2 x 86kg
          1 x 88.5kg

          Back Squats
          5 x 131kg
          4 x 133.5kg
          3 x 136kg
          2 x 138.5kg
          1 x 138.5kg

          Weighted Pressup (1)
          3 x 5 x 25kg

          Explosive Pushups (1)
          3 x 8

          Part 2 – 1am

          Bicep Curls
          3 x 8 x 45kg

          Tricep Kickbacks
          3 x 8 x 16kg

          Chin Ups (Towel)
          6, 7, 5

          Side Bridge 90 sec
          Front Bridge 120 sec

          Mar 28

          Box Jumps
          5 x 110cm standing
          5 x 110cm hop
          5 x 115cm hop

          Track Work
          250m – 35.6 (****ing ****)
          200m – 26.7
          150m – 18.8
          100m – 12.1
          50m – 6.25
          TOTAL = 99.45 secs

          So pissed off with my first rep I was fuming. Why turn up to the fucking track if you can’t even hit the first fucking rep. I think I pussied out in the acceleration phase and held a slower top speed all the way round. It got better and faster as the session progressed and I am happy to target a faster total time next week.

          Mar 30

          Hang Power Cleans
          2 x 10 x 58.5kg
          1 x 10 x 63.5kg

          Back Squats
          3 x 10 x 108.5kg

          Weighted Pushups
          3 x 10 x 25kg

          May 8, 2019 at 2:37 pm #9543
          Fraser_9to5
          Keymaster

            Apr 3

            Deadlift
            5 x 101kg
            5 x 116kg
            3 x 131kg

            Shoulder Press
            8 x 26.5kg
            7 x 26.5kg
            6 x 26.5kg

            Bicep Curls
            3 x 8 x 47.5kg

            Tricep Kickbacks
            3 x 8 x 17kg

            Inverted Rows
            3 x 9

            Decline Pushups, 41

            Ab Ripper X, 400 reps

            **HOLIDAY**

            Apr 17

            Weighted Pressups (1)
            3 x 8 x 25kg

            Explosive Pushups (1)
            3 x 6

            Bicep Curls
            3 x 8 x 45kg

            Tricep Kickbacks
            3 x 8 x 17kg

            Chin Ups (Towel)
            8,6,8

            Apr 18

            Hang Power Cleans
            3 x 10 x 63.5kg

            Back Squats
            3 x 10 x 108.5kg

            Ab Ripper X
            15 mins 38 secs

            Did Ab circuit without the video and was a minute off the time, thought it was a better way to do it because I sometimes feel like I can jump ahead of the video and days like today my fitness is poor and I need extra rest.

            Apr 25

            Hang Power Cleans
            3 x 10 x 63.5kg

            Back Squats
            3 x 10 x 111kg

            Weighted Pressups
            2 x 10 x 25kg
            1 x 12 x 25kg

            Apr 29

            Box Jumps
            5 x 105cm standing
            5 x 110cm jump in

            Track Work
            3 x 200, 2 x 200m (2.5 mins/10 mins) – 27.3, 27.7, 29.7 30.3, 31.8

            Awful conditions at the track, there was a big headwind and driving rain which I feel helped me work on my determination as I knew my fitness is lacking and the times would be poor.

            May 8, 2019 at 2:43 pm #9544
            Fraser_9to5
            Keymaster

              May 1

              Weighted Pressups (1)
              3 x 12 x 25kg

              Explosive Pushups (1)
              3 x 6

              Bicep Curls (2)
              3 x 8 x 45kg

              Tricep Kickbacks (2)
              3 x 8 x 16kg

              Chin Ups (Towel)
              10, 8, 7

              Side Bridge, 75 secs
              Front Bridge, 90 secs

              May 2

              Box Jumps
              5 x 110cm standing
              5 x 110cm jump in

              Track Work
              3 x 200, 2 x 200m (2.5 mins/10 mins) – 25.3, 27.9, 27.4 27.9, 28.4

              Don’t let me do my first rep with girls watching, I will always try to show off even if it’s tempo. Ruined my legs with that first run and they felt heavy and tight for the rest of the session.

              May 3

              Back Squats (1)
              2 x 5 x 128.5kg
              1 x 5 x 118.5kg

              Alternating Jumps (1)
              3 x 8

              Ab Ripper X
              14 mins 12 secs

              May 4

              Alt. Shoulder Press
              3 x 8 x 26.5kg

              Underhand Inverted Rows
              3 x 8

              Bicep Curls
              3 x 8 x 47.5kg

              Tricep Kickbacks
              3 x 8 x 16kg

              Decline Pushups
              23, 25, 21

              Pullups (Towel)
              9, 6, 8

              Ab Wheel
              20 reps

              Hit my head on the 2nd set of pullups and had to stop… idiot. Ok that was a good workout, struggled on shoulder press and curls but those aren’t getting any heavier so if I can keep up consistent training it should be a breeze.

              May 7

              Hang Power Cleans
              3 x 5 x 78.5kg

              Back Squats
              3 x 5 x 123.5kg

              SL Glute Raise
              3 x 20

              Bit of Pantera and Korn’s Twisted Transistor gave me some adrenaline to get through this. Worked on technique in cleans and getting a controlled full depth squat. Finished with glute/HS raises, really felt these and hopefully it’ll give my posterior chain some extra strength.

              May 8

              Weighted Pressups (1)
              3 x 12 x 25kg

              Explosive Pushups (1)
              3 x 6

              Bicep Curls
              3 x 8 x 47.5kg

              Tricep Kickbacks
              3 x 8 x 16kg

              Chin Ups (Towel)
              12, 7, 6

              May 10

              Back Squats (1)
              1 x 5 x 123.5kg
              2 x 5 x 128.5kg

              Alternate Split Jumps (1)
              3 x 8

              SL Glute Raise
              1 x 20

              Side Bridge, 80 secs
              Front Bridge, 100 secs

              May 11

              Box Jumps
              5 x 110cm standing
              5 x 115cm jump in

              Track Work
              3 x 200, 2 x 200m – 27.7, 27.9, 27.0 26.7, 27.0

              May 14

              Bench Press
              2 x 5 x 88.5kg
              1 x 4 x 88.5kg

              Bicep Curls
              3 x 8 x 45kg

              Tricep Kickbacks
              3 x 8 x 16kg

              Inverted Rows
              3 x 8

              Ab Ripper X
              11 mins 0 secs

              May 16

              Box Jumps
              5 x 105cm standing
              4 x 110cm jump in

              Track Work
              3 x 200, 2 x 200m – 26.9, 27.0, 27.5, 27.9, 28.3

              May 19

              Hang Power Cleans
              5 x 81kg
              4 x 83.5kg
              3 x 86kg
              2 x 88.5kg
              1 x 91kg

              Back Squats
              5 x 128.5kg
              4 x 131kg
              3 x 133.5kg
              2 x 136kg

              May 22

              Box Jumps
              5 x 105cm standing
              5 x 110cm hop

              Track Work
              3 x (90m Easy-Fast-Easy, 9 mins, 90m Fast-Easy-Fast)

              May 25

              Bench Press
              3 x 5 x 83.5kg

              Bicep Curls
              3 x 8 x 45kg

              Tricep Kickbacks
              3 x 8 x 16kg

              Inverted Rows
              3 x 8

              May 26

              Back Squats
              3 x 5 x 126kg

              Alternate Jumps (touch floor and ceiling)
              3 x 6

              Side Bridge, 90 secs
              Front Bridge, 120 secs

              May 28

              Shoulder Press (1)
              3 x 8 x 26.5kg

              Underhand Inverted Rows (1)
              3 x 8

              Bicep Curls (2)
              3 x 8 x 47.5kg

              Tricep Kickbacks (2)
              3 x 8 x 16kg

              Decline Pushups (3)
              30, 24

              Pullups (Towel) (3)
              11, 8

              May 29

              Box Jumps
              5 x 110cm standing
              5 x 110cm hop

              Track Work
              90m (5 mins) 90m 10.83, 10.84
              90m + 2 feet (5 mins) 90m + 3 feet 10.90, 11.04
              2 x 10m

              Not sure why I moved the cone, guess I get frustrated when I know i’m half a second off my best so I changed it up to a distance i’d never run. Rest period was too short but even my first run totally fresh I ran the exact same time as my easy-fast-easy runs which makes me think I only have one gear and completely lack top speed. I’m expecting a jump in times as I see it being a co-ordination issue and it will click again and I can sprint with proper technique as it’s currently very laboured and lacking intensity.

              May 31

              Back Squats
              3 x 5 x 126kg

              Alt. Jumps (floor-ceiling)
              3 x 6

              Side Bridge 90 secs
              Front Bridge 120 secs

              One of my hardest final reps on squats but I surprised myself by not panicking or rocking out of position and I just eased the weight up. Think i’m adjusting to these weights and not getting intimidated by the numbers.

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