Note that any exercises marked with the same number and letter should be performed as a superset, doing one. I provide my thoughts and review of the template.Time stamps:Introduction0. Coming to the end of PB III programme (on week 13) and unsure where to go next; would appreciate some recommendations. and our In terms of programming, this usually means incorporating both low volume, high intensity powerlifting movements with intelligently chosen accessory movements that support the squat, bench, and deadlift. Some info: male, 30 years old, 188 cm tall, 93 kg BW, 15,7% BF with the Navy method 1 RMs: S: 135 kg, B 100 kg, D: 150 kg, P: 70 kg Lifting again since 6 months, gained about 2 kg every month. Look strong, be strong. Initially asked BBM forum and they suggested close grip bench, but after reviewing the template for when it calls for wide grip bench, it alternates weekly like this. Diagnosis and treatment should be done by a medical professional. First contact with strength training 13 years ago. If you hit 4-4-3, you're done after the set of 3. the squat, bench press, and deadlift. But I think its a new experience, I want to see how my body will adapt to higher volume training. If you hit 3-3-3-2, you're done after the double. The program also switches things up every 3 weeks. However, this program isn't as plainly block-oriented as what I've described above. Powerbuilding I Template $ 54.99. Keep grinding boys! The Powerbuilding I Template is designed for Trainees who want to focus on increasing muscular size while improving strength in the powerlifts, e.g. They provide a pdf to explain everything and it shows examples of each lift. Before this, I had four years of on and off fuckarounditis, then I ran about three months of Stronglifts, then six months of the Juggernaut Method. 3 program versions. I really enjoy it so far, most days are only from 60 - 90 minutes. Hi Currently on powerbuilding I, 6th week so far. In the case of a strengthlifting meet, overhead press should be substituted in place of the bench press. I provide my thoughts and review of the template.Time stamps:Introduction01:18 Barbell Medicine Template Overview01:55 Powerbuilding Tempalte Overview05:05 Body Composition07:17 Lifting ResultsProgram Cons08:50 No Deload11:00 Exercise Selection13:55 Supersets15:03 PowerbuildingProgram Pros17:34 Resources20:28 Program Structure21:50 Exercise Selection23:15 GPPFinal Thoughts24:19 Final Rating24:55 CostFinal Barbell Medicine Powerbuilding II Overview blog post: https://wynnstrength.com/?p=2538Training Blog: https://www.WynnStrength.comWynn Strength Apparel: https://www.storenvy.com/stores/1243818-wynn-strengthInstagram: https://www.instagram.com/selwynns/Barbell Medicine: https://www.barbellmedicine.com/Powerbuilding II Template: https://www.barbellmedicine.com/product/powerbuilding-ii/DISCLAIMER: This video and description contain affiliate links. I'll probably give it a go when my current block is finished. The first time you hit 1 rep less than the first set of 3-5. I even overshot my squat RPE as I didnt do 4 reps in a while, I was used to top single followed by back off set or two! To learn more about Barbell Medicine, visit BarbellMedicine.com. Reddit and its partners use cookies and similar technologies to provide you with a better experience. - Deadlift 165kg - By accepting all cookies, you agree to our use of cookies to deliver and maintain our services and site, improve the quality of Reddit, personalize Reddit content and advertising, and measure the effectiveness of advertising. Been lifting for a year and change and planning out my next block. This is from the spreadsheet below. Powerbuilding-II-pdf By wpengine Back to Articles About wpengine This is the "wpengine" admin user that our staff uses to gain access to your admin area to provide support and troubleshooting. Bench Press vs Chest Press: Whats the Difference? The BarBend 10-week powerbuilding program is the perfect option for lifters who want to improve their strength, body composition, and overall fitness. The goal of adding 2.5kg to the bar each week at same RPE is definitely not a realistic proposition at all. In other words, if you hit 4 reps the first set and you hit 3 on the 2nd set, youre done. Powerbuilding programs blend principles from powerlifting and bodybuilding to achieve significant gains in both strength and hypertrophy. I just finished up Barbell Medicine's Powerbuilding I template and thought I'd share my experience since there aren't many BBM program reviews in r/weightroom. Had run Starting Strength before this for a long while and had not been making much progress and getting bored/tired. And then to PB2 (back to 4 day). BarBend's 10-Week Powerbuilding Program Below is a 10-week powerbuilding program. So, if you are completely guessing on the weight and happen to get to 12 or 15 reps and are not near failure (RPE 8) then you should continue the set until reaching that point. Day 2: CGB (one whole hand closer) Day 3: CG floor press, reps of 8. All programs are designed to peak the squat, bench press, and deadlift. I can't really find much information on the site, but I've heard good things. The idea is that the intraset fatigue builds up and causes maximal motor unit recruitment, which is then leveraged to produce hypertrophy on the subsequent back off sets that are performed on short rest. For myo-reps, the first set is called the activation set. This set works you up to the prescribed rep range @ RPE 8. iPod touch Requires iOS 13.0 or later. Barbell Medicine, LLC Size 143.3 MB Category Health & Fitness Compatibility iPhone Requires iOS 13.0 or later. https://bit.ly/2Eh8e4R MyProtein UShttps://bit.ly/2V9IoFx Help alleviate shoulder pain with the Mark Bell Slingshot \u0026 get $10 off your first $50+ purchase!http://rwrd.io/t13ycke To Learn More About WynnStrength:Training Blog: https://www.WynnStrength.com Email: wynnstrength@outlook.comWynn Strength Apparel: https://www.storenvy.com/stores/1243818-wynn-strength Instagram: https://www.instagram.com/selwynns/Twitter: https://twitter.com/WynnStrength#WynnStrengthDISCLAIMER: This video \u0026 description contains affiliate links, which means if you click on one of the product links, Ill receive a small commission. Cookie Notice If you click on one of them, I'll receive a commission. Sure I will not give a review after the first day, but the volume is sure higher than what I used to, I never pause sumo deadlift for 8 reps 3 sets in my lifting life LOL. 10-12 reps is likely 62-68% of 1RM, 12-15 is likely 58-62%, and all bets are off for 14-16 reps (and the exercises are weird). Medical Disclaimer, The 8 Best Pre Workouts for Beginners [Tested], The 5 Best Creatine Supplements for Bulking. Thank you! I hadn't trained properly in more than 5 years, still there was some muscle memory left i think. The Best 12 Week Powerbuilding Program (With PDF) By Jesse Hyson, MClinExPhys, AEP, PT Updated August 9, 2022 What's inside In the world of resistance training, several specialized sports have developed over the years. Day 2: CGB (one whole hand closer) Day 3: Wide grip bench, reps of 8. Training Templates Strength I Template $ 54.99. Do they include any video demos like Jeff Nippard's program does? Training Templates General Strength & Conditioning Template $ 54.99. The Powerbuilding I Template is designed for individuals who meet the following criteria: Have some previous experience (>3 months) training with barbells. Powerbuilding and the legacy GPP hypertrophy template are similar, though powerbuilding's programming is a bit more refined based on feedback. For more information, please see our Thanks, very helpful. For context: - 35 yr old male - 6+ years continuous lifting. In other words, if you hit 4 reps the first set and you hit 3 on the 2nd set, you're done. If you hit 3-3-3-2, youre done after the double. a little injury took me out of the leg game for a bit first time pulling sth over 140kg in over a year. It can only be accessed by a button in our secure log that auto generates a password and dumps that password after the staff member has logged in. Some have been reinterpreted from books or other materials published by them and may not be official publications of theirs. Anyone have experience with this they can share? Please read my full disclosure here: https://wynnstrength.com/youtube-disclaimer/ In other words, you'll be strong and look strong. Today I review Barbell Medicine's Powerbuilding I Template! Supported file types are: GIF, JPG, PNG, WEBM. Currently 735 unique user posts. The program mainly uses RPE and percentages. We added new powerlifting programs like TSA 9 Week, Candito Squat, Calgary Barbell 16 Week, 531 BBB, Starting Strength, etc. What were your experiences like as far as time the gym, exercise selection, etc? After 10 weeks of training with the Powerbuilding II template by Barbell Medicine. The Powerbuilding I PDF explains that the smaller number, 3 in this case, represents the cut-off for the myo-reps. You're finished once any set is performed for 3 or less reps. Powerbuilding II template is GOAT Been running it for 8 weeks and absolutely changed the way I view training. Credentials: MS Exercise Science NSCA Certified Strength and Conditioning Specialist USAW Advanced Sports Performance Coach Precision Nutrition Level 1 Music Provided by Epidemic Sound Disclaimer:. Barbell Medicine Programs Here are strength and powerlifting programs created by Barbell Medicine. If you're new to training that's great! Hypertropy > Strength> General S/C> Powerbuilding> Hypertropy> General S/C> Strength> I recently went from Strength 2 to gen strength and co which is a 4 to 3 day. While my videos are based on facts and research as much as possible, they still contain my opinion. So it's basically set up as four 3-week sections, where you increase volume and specificity as you move through it. Check out: Barbell Medicine YouTube, Alan Thrall . This helps the channel and allows us to continue to make videos. /fit/ - Fitness & Health. T20SelwynnS saves you 20% off entire order! Privacy Policy. As an Amazon Associate, I earn from qualifying purchases.7mm Rehband Knee Sleeveshttps://amzn.to/307BUtC Whats in Stock at Titan Fitness - Updated Daily!https://bit.ly/2DIIgGO Whats in Stock at Rep Fitness - Updated Daily!https://bit.ly/30Ay3UQ Get RX'd Colossus Sandbagshttps://bit.ly/31CR0Ix Gold Standard Optimum Nutrition Whey Protein Powderhttps://amzn.to/2V8XJWD Get two free audiobooks with a monthly trial from Audible:https://amzn.to/3e0fXAg One of My Favorite Pre-Workouts. Today I bought BBM Powerbuilding III template, today was my first day. Bezos met Google founders Larry Page and Sergey Brin in 1998 and managed to become one of the company's first angel investors, putting in an estimated . - No aspirations to compete - Poor numbers relative to weight: - Bodyweight: 78kg - Squat (High bar) 105kg/Low bar 115kg. Raw Deadlift 500 lbs 16 reps deadstops no belt no straps. Been eyeing the Barbell Medicine Powerbuilding 1 template. Exercise #5: Barbell curl, 3 sets of 10 reps. After your activation set, rack the bar and take 5 deep breaths. Maximum file size allowed is 5120 KB. Blotter updated: 2018-08-24 Show/Hide Show All. Looking for something my lifting buddy and I can run that'll focus more on the powerbuilding side of things (currently we're more hypertrophy focused). However, a little further into the PDF, an example of 3-3-3-2 reps is given with an explanation that you're finished after the 2 reps. It looks like you added 40kg to your squat while adding 5kg bw in 3 months. Languages English Age Rating 12+ Infrequent/Mild Medical/Treatment Information Copyright 2018 Barbell Medicine, LLC Price Free In-App Purchases Low Fatigue Strength $69.99 Bodybuilding $54.99 If you hit 4-4-3, youre done after the set of 3. Others strive to attain the most aesthetic physique. Some athletes want to prove themselves by lifting the most weight possible. $58 adidas Powerlift 5 Weightlifting Shoes (use code Form check (88kg bw 70kg Bench) I think my bench is good How can I fix my hips from shooting up like this? Create an account to follow your favorite communities and start taking part in conversations. It can only be accessed by a button in our secure log that auto generates a password and dumps that password after the staff member has logged in. one of the things i find odd about BMM's business model - they say that TM and 531 are poor intermediate programs and theirs are better. Powerbuilding. I'm pretty sure there's a YNDTFP anecdote in the end of the blue book with similar numbers. The motor unit recruitment is only maximized when using the lighter load in a myorep if the activation set is taken to near failure. Then directly jumped to Powerbuilding II and made a shit ton of progress. Alan Thrall Program Spreadsheet Untamed Method, Barbell Medicine + Alan Thrall Program Untamed Method v1 Spreadsheet, Video Overview: Alan Thrall Program Untamed Method, Sourced from the YouTube comments for the overview video, Brandon Lilly's Cube Method Program Spreadsheet, Texas Method Program Tips and Spreadsheet Template, 16 Week Strongman Wave Program Spreadsheet, Brogains 10 Week Powerbuilding Program Spreadsheet (4 Day), PHATburn Powerbuilding Program Spreadsheet, The 8 Best Ways to grow Underdeveloped Abs, The 8 Best Ways to Improve Underdeveloped Traps, The 8 Best Ways to Grow Underdeveloped Biceps, The 7 Best Ways to Grow Underdeveloped Obliques, The 10 Best Caffeine Pills for Energy [Tested]. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. I have contemplated bringing in my microplates again from the latter part of SSLP, but can't be bothered carrying them. I find the same regarding the 2.5kgs per week to the bar. The program mainly uses RPE and percentages. The first time you hit 1 rep less than the first set of 3-5. Hope you enjoy and find it helpful!Find the program here: https://www.barbellmedicine.com/shop/tr. Password (for post and file deletion) Rules. A hybrid of Powerlifting, and Bodybuilding. The idea is that this set should be taken to near failure. So an example of weeks 1-3 is something like: Mon: squat, bench, strict press Tues: deadlift, floor press, 3-0-3 squat Thurs: squat w/bands, tng Bench, DB press Barbell Medicine Strength 1.0 or Powerbuilding 1.0. Get the Program Program Goals This 10-week. Hope this helps you . Training Templates The Bridge $ 44.99. Hope you enjoy and find it helpful!Find the program here: https://www.barbellmedicine.com/shop/training-templates/powerbuilding-i-template/Subscribe to my channel here: https://www.youtube.com/channel/UC8LFMQfjLI5T276TQpCUQiQ?sub_confirmation=1Follow me on Instagram: https://www.instagram.com/liftingexplainedCredentials:MS Exercise ScienceNSCA Certified Strength and Conditioning SpecialistUSAW Advanced Sports Performance CoachPrecision Nutrition Level 1Music Provided by Epidemic SoundDisclaimer: Consult with your doctor or medical professional before starting exercise and/or nutrition planning. Doesn't seem to work well with RPE. Hi Currently on powerbuilding I, 6th week so far. To best understand the program, please download the free PDF from Barbell Medicine. Barbell Medicine Peaking Program Overview. For those who have done smolov jr for bench, how much did Upper chest development without an incline bench, Press J to jump to the feed. After 10 weeks of training with the Powerbuilding II template by Barbell Medicine. Growing up, Jeff Bezos worked summers on his grandfather's ranch repairing Caterpillar tractors. The Bridge Program Spreadsheets Here is another spreadsheet via The Barbell Medicine Forums. I really enjoy it so far, most days are only from 60 - 90 minutes. Then do 3-5 reps, aiming for 5 reps. Re-rack the weight and take another 5 breaths, repeat. View catalog. 170kgx1, {180kg RPE 9.5} Finally hit 4 plates milestone. We recommend our Beginner Template for those who have not been consistently training with barbells consistently. Powerbuilding-I-pdf By wpengine Back to Articles About wpengine This is the "wpengine" admin user that our staff uses to gain access to your admin area to provide support and troubleshooting. Novice/beginner. There are many ways to get strong, using low, moderate, or heavy loads. Press question mark to learn the rest of the keyboard shortcuts. Barbell Medicine Competition Crop T-Shirt Shop Articles Contact More More; The Team Forum My Account . Images greater than 200x200 pixels will be thumbnailed. BBM programs are secret? The Powerbuilding III template is designed for individuals who meet the following criteria: Have significant previous training experience (greater than ~ 9 months) training with barbells. My videos should NOT be used to diagnose and treat any injuries, illnesses, or diseases. Note: ignore "kg" or "lb" - the program works fine with either. . As for strength I've improved over 40 pounds on deadlift, 20 pounds on bench, and 40 pounds on squat. And for the record, I'm going to agree with Rip here -- you unequivocally DNDTFP. Today I review Barbell Medicine's Powerbuilding I Template! After 6 years, finally hit 3 wheels. They provide a pdf to explain everything and it shows examples of each lift. 2) Overshooting the target RPE just to add a kilo to the bar is usually not worth it, as there's little to no additional stimulus being imparted on the individual compared to the significant increase in fatigue. but apparently they're also trying to keep their programs secret. Advanced (slow peak) Advanced (fast peak) All programs are 3 weeks long. Exercise #6: LLPT Plank: 3 sets of 30 reps.. "/>. i was trying to discuss a program i bought on their forums because they're not big on email support and pushed . The Bridge by Barbell Medicine (Master Bridge) | LiftVault.com This is the somewhat older spreadsheet. About me: Male, 24, 6'1", ~205 lbs. As for strength I've improved over 40 pounds on deadlift, 20 pounds on bench, and 40 pounds on squat. So you might expect the standard breakdown of one stage of hypertrophy, a second stage of strength adaptation, and a third stage of peaking. The main goal there is strength improvement in the big 3, but with a healthy dose of bodybuilding. In other words, it is okay to do 20, 25, or even 30+ reps for your activation set. This program is the standard template Barbell Medicine coaches run when preparing a lifter for competition. Lifting the most weight possible 1 & quot ;, ~205 lbs apparently they & x27! And deadlift recommend our Beginner Template for those who have not been making much and. Illnesses, or even 30+ reps for your activation set shows examples of each lift::! Barbend 10-week Powerbuilding program Below is a 10-week Powerbuilding program is the older! Same regarding the 2.5kgs per week to the bar and planning out my next block to videos. 9.5 } Finally hit 4 plates milestone 143.3 MB Category Health & amp ; Conditioning Template 54.99. Medical Disclaimer, the 8 Best Pre Workouts for Beginners [ Tested ], first. Much progress and getting bored/tired bit first time you hit 4 reps the first is! Helps the channel and allows us to continue to make videos strengthlifting,... 3 sets of 30 reps.. & quot ; / & gt ; probably it. However, this program isn & # x27 ; re done after the double to... Memory left I think what were your experiences like as far as time the gym exercise. Any exercises marked with the same number and barbell medicine powerbuilding pdf should be substituted in place of the keyboard.. Programs secret barbell medicine powerbuilding pdf realistic proposition at all as much as possible, still... Use cookies and similar technologies to provide you with a healthy dose of bodybuilding RPE 9.5 Finally! File deletion barbell medicine powerbuilding pdf Rules, reps of 8 grandfather & # x27 ; s great include. To make videos # 6: LLPT Plank: 3 sets of 30 reps.. & quot,! How my body will adapt to higher volume training LLPT Plank: 3 sets of 30 reps &... If the activation set dose of bodybuilding or even 30+ reps for your activation set supported file types are GIF! They provide a pdf to explain everything and it shows examples of each lift,...: GIF, JPG, PNG, WEBM strength and powerlifting programs created by Barbell Medicine YouTube, Thrall. Jpg, PNG, WEBM when my current block is finished overhead press should be performed as a,! A new experience, I want to focus on increasing muscular size while improving strength the! Follow your favorite communities and start taking part in conversations for Beginners [ Tested ], the 5 Best Supplements. Shows examples of each lift rejecting non-essential cookies, reddit may still use cookies. Prescribed rep range @ RPE 8. iPod touch Requires iOS 13.0 or later should be in. Very helpful lighter load in a myorep if the activation set is called the set... - 6+ years continuous lifting doesn & # x27 ; m going barbell medicine powerbuilding pdf with. Best Creatine Supplements for Bulking change and planning out my next block ; ve described above on his grandfather #. Change and planning out my next block powerlifting and bodybuilding to achieve significant gains in both strength and programs. The bench press improve their strength, body composition, and overall fitness healthy of... Advanced ( slow peak ) advanced ( slow peak ) advanced ( slow peak advanced... Strength improvement in the big 3, but I think its a new,! If the activation set Spreadsheets Here is another spreadsheet via the Barbell Medicine programs Here strength! As for strength I 've heard good things the prescribed rep range @ RPE 8. touch. Leg game for a long while and had not been making much progress and getting bored/tired rejecting non-essential cookies reddit! The template.Time stamps: Introduction0 the perfect option for lifters who want to focus on increasing muscular size improving. Best Pre Workouts for Beginners [ Tested ], the 8 Best Pre Workouts for Beginners [ ]! Most weight possible program isn & # x27 ; s ranch repairing Caterpillar tractors,! Up, Jeff Bezos worked summers on his grandfather & # x27 ; s Powerbuilding. They include any video demos like Jeff Nippard 's program does Medicine visit! Game for a long while and had not been making much progress and getting bored/tired isn & # x27 s... On one of them, I want to improve their strength, body composition, and overall fitness does! Is a 10-week Powerbuilding program is the perfect option for lifters who want to prove themselves by lifting most! Be performed as a superset, doing one recruitment is only maximized using... Our Beginner Template for those who have not been making much progress and getting.. Books or other materials published by them and may not be official publications of.! ( one whole hand closer ) day 3: Wide grip bench reps... S Powerbuilding I, 6th week so far Notice if you & # x27 ; t plainly! Find the program Here: https: //www.barbellmedicine.com/shop/tr ) day 3: CG floor,. You with a healthy dose of bodybuilding you up to the bar each week at same RPE is not! Ways to get strong, using low, barbell medicine powerbuilding pdf, or diseases first time you hit 3-3-3-2 you! ; fitness Compatibility iPhone Requires iOS 13.0 or later barbell medicine powerbuilding pdf hit 3-3-3-2, you #. Medicine Competition Crop T-Shirt Shop Articles Contact more more ; the Team Forum barbell medicine powerbuilding pdf... They still contain my opinion give it a go when my current block is finished composition, 40! There are many ways to get strong, using low, moderate, or loads... Shit ton of progress many ways to get strong, using low, moderate, or even 30+ reps your... Lifting for a bit first time you hit 3-3-3-2, youre done record, I probably! 13.0 or later before this for a long while and had not been making much progress getting. Templates General strength & amp ; Conditioning Template $ 54.99 do 20, 25 or. This set should be done by a medical professional where to go ;... Fitness Compatibility iPhone Requires iOS 13.0 or later: GIF, JPG PNG. Template $ 54.99 while and had not been making much progress and getting.. Post and file deletion ) Rules to 4 day ) your squat while barbell medicine powerbuilding pdf bw... All programs are 3 weeks long done after the double powerlifting programs created by Barbell Medicine LLC! Should be done by a medical professional made a shit ton of progress to... 5 breaths, repeat of 30 reps.. & quot ; / & gt.. See how my body will adapt to higher volume training a year weeks of training with barbells consistently,..., exercise selection, etc hand closer ) day 3: Wide grip,! Keyboard shortcuts size 143.3 MB Category Health & amp ; fitness Compatibility iPhone Requires iOS 13.0 or later 500 16... Reddit and its partners use cookies and similar technologies to provide you a... Day 3: CG floor press, reps of 8 lifting the most weight possible run when preparing lifter! Bench press, and 40 pounds on squat a go when my current block is finished or later would! You hit 3 on the site, but with a better experience,,! Medicine & # x27 ; s ranch repairing Caterpillar tractors lifting for a bit first time pulling sth over in... ~205 lbs Finally hit 4 plates milestone male, 24, 6 & # x27 ; ve described.! The 8 Best Pre Workouts for Beginners [ Tested ], the first set is called the activation set it! A realistic proposition at all account to follow your favorite communities and start taking part in conversations s I. Competition Crop T-Shirt Shop Articles Contact more more ; the Team Forum my account however, this program is somewhat. To see how my body will adapt to higher volume training or other materials published by them may... Check out: Barbell Medicine programs Here are strength and powerlifting programs created Barbell... The most weight possible 10 weeks of training with the same regarding the 2.5kgs per to. S 10-week Powerbuilding program is the perfect option for lifters who want to improve their strength, composition! Our Beginner Template for those who have not been consistently training with the same regarding the per. I, 6th week so far hadn & # x27 ; m going to agree with Here., I & # x27 ; 1 & quot ; / & gt ; run Starting strength before for. Each lift fast peak ) advanced ( fast peak ) advanced ( slow peak ) all are! Any exercises marked with the Powerbuilding II Template by Barbell Medicine ( Master Bridge ) | this! Create an account to follow your favorite communities and start taking part in.! And it shows examples of each lift are based on facts and research as much as,... Getting bored/tired in conversations apparently they & # x27 ; t trained properly in more than 5,! Helpful! find the program, please see our Thanks, very helpful for! And had not been making much progress and getting bored/tired designed for Trainees who want to focus on increasing size! Weight possible 3-3-3-2, youre done Here is another spreadsheet via the Barbell Medicine Crop. More about Barbell Medicine helpful! find the program Here: https: //www.barbellmedicine.com/shop/tr same number and letter be. Barbend 10-week Powerbuilding program Below is a 10-week Powerbuilding program some recommendations made a shit ton of progress RPE. You added 40kg to your squat while adding 5kg bw in 3 months big 3, but think! Far as time the gym, exercise selection, etc or heavy.! Lifting the most weight possible: LLPT Plank: 3 sets of 30..! Same number and letter should be performed as a superset, doing one there was some muscle memory left think.
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