Medieval Strength, Fitness, Athletics & Heavy Training

Chris Van Jaarsveld BFS Hammer Challenge

noreply@blogger.com (Rob Russell) — Sun, 22 Jan 2012 08:22:00 +0000

Chris Van Jaarsveld of HammerHead Blog
recently completed the 1 hour Sledgehammer Challenge with a 20kg Hammer, doing no less than 1006 reps in 60 minutes. I think Chris is around only 80kg's in bodyweight so this makes it even more exceptional

Here's a video of Chris in the final minute.

Check out the full post on Hammerhead

Inch Dumbbell Hand to Hand Toss

noreply@blogger.com (Rob Russell) — Tue, 10 Jan 2012 12:56:00 +0000

Awesome feat of strength from Adam T Glass with the Inch Dumbbell

One of my goals for this year is to consistently lift the Inch Dumbbell with both hands

Strongman Exercise Equipment for Sale UK

noreply@blogger.com (Rob Russell) — Wed, 07 Dec 2011 12:45:00 +0000

Time to shed some of my strongman/grip equipment!
Before these items finally go on EBAY let me know if you would like to make me an offer for any of them

Items are:

Titans Telegraph Key

Olympic Strongman Log Bar
Olympic Trap bar
2.5" 7 foot Olympic Axle
Ironmind eagle Loops
David Horne Wrist Rocker
2 x 10kg Clubs

Sensible offers will be considered
Just drop a comment with your email address and name (I will not publish it)

Raffle Winners

noreply@blogger.com (Rob Russell) — Sun, 06 Nov 2011 20:21:00 +0000

And the raffle winners are........

1.John Tanner
2.Mike Mackenzie
3.James Farthing
4.Guillermo Marisi
5.Jamie Dreyer

Will contact each one individualy once I find out which prizes are left after the prvious place has picked.

Many thanks to all who entered and help me raise over a grand

It's Not too Late to Enter

noreply@blogger.com (Rob Russell) — Mon, 31 Oct 2011 05:35:00 +0000

It's not too late to enter the raffle which ends today, get my ebook and entrance into the raffle for £2, all relating to my Sledgehammer Challenge a couple of weeks ago.
Go directly to my Just Giving Page and donate a minimum of £2 to enter.

Here's what's up for grabs

1. Logan Christopher's Kettlebell Snatch Domination DVD (3 DVD set)
2. Original Vulcan Gripper (second hand with dipped black spring)
3. IMTUG 3 (second hand)
4. 1 copy Jedd Johnson's Nail Bending ebook (thanks Jedd)
5. 1 copy Jedd Johnson's Card Tearing ebook

Kettlebell BUP Technique and Tips

noreply@blogger.com (Rob Russell) — Fri, 21 Oct 2011 11:38:00 +0000

The Kettlebell Bottoms Up Press

I have been BUPing for quite a few years now and loved
every session doing it, I love a challenge. Here are my thoughts on the BUP and the technique I use, described in as much details as possible.

Kettlebell BUP

The Set up: set the kettlebell about a foot in front of your toes with the handle striking a line directly through
your body (you may need it a little further away if
you’re attempting a max lift).

Place your hand towards the front end of the handle (I
find this most comfortable).

Create tension in your arm by pulling back slightly on the handle before you initiate the back swing.

Keeping your glutes, hips and core tight, swing the kettlebell between your legs.

Don’t begin the upwards pull until the bell has swung back as far as it can and is beginning to return to it’s starting position(this is most relevant if you are going for a max single as it seems to make the lift flow more than fighting against the weight).

When you feel the weight coming back up, pull upwards and begin turning the kettlebell over.

Keep the bell as close as possible to your body to minimize energy wastage.

Aim to pull the kettlebell to your shoulder and land with your lower arm completely vertical, with hardly any space between you thumb and shoulder.

Any movement outside landing in this position will mean you somehow need to recover the lift.

I see many people leaning back on a BUP and then trying to press it away from themselves (whichalso results from holding the kettlebell in the wrong position).

The shortest movement possible will always be the best!

A little note on gripping the kettlebell – I like to loosely grip the kettlebell on the upswing as I find gripping it too tight means you have the bell in the
wrong position when you’ve cleaned it.

When you don’t commit to gripping too hard you can get under the bell in a better position before going for the press.

This way you get the option for your hand to be slightly tilted for the press rather than having the back of your hand in line with your vertical elbow (for me a much
better position to press from), I find this way I can really grind the kettlebell and get maximum advantage from the lats rather than a straight hand to forearm which for me tends to mean more tricep involvement.

The Press: once you’ve got the kettlebell landed in the right position, you need to get your feet sorted out into a place where you can gain most leverage.

This will differ for everyone, but I like to take a short step backwards with the same hand that I am pressing with.

Use your opposite side to brace against, I prefer my arm to be out wide to balance my body.

Begin the press by pushing hard into the ground with your feet and engaging your lats, lean back on the press (only lean backwards slightly, this too may put unnecessary stress on your back).

If you’re on a max lift, my only advice is to keep pressing, but make sure it’s coming through your legs, back, shoulders, triceps and wrist (in that order).

DON’T GIVE UP!

Even if the movement is only minimal just keep the pressure on, with some real guts the weight will go up!

BUP Tips: To work up to a max BUP I use the following format to get my body into the right gear using the actual weight I’m going to attempt (assuming I am already warmed up)

(2-5 reps on both sides)
Swings

Cleans

1.Clean and Push Press

2.Snatch

3.Flips

4.Bottoms Up Clean

5.Bottoms Up Press (MAX)

Going for a new weight in the BUP
In training I will use bottoms up cleans for a while until I become accustomed to the weight and also use heavy kettlebell cleans to prime my body and nervous system.

I have also used other methods to train the BUP and make it harder, such as double BUP’s, double BUP Cleans, pronated and neutral grips, holding a kettlebell in the BUP position (non-pressing hand) whilst BUP’ing, stacked pressing, sloshpipe attached to the kettlebell, Hamburger Press (stacked bells with weight discs between), holds for time. The list is endless, your mind is your only obstacle!

Sledgehammer Challenge 960 strikes

noreply@blogger.com (Rob Russell) — Mon, 17 Oct 2011 19:54:00 +0000

15/10/11 saw me do my Sledgehammer Challenge in Kirkbymoorside

I was aiming to do 1000 strikes in 1 hour with a 25kg hammer.

The result of my efforts was 960 reps

Check out this video of the last minute

I have also set up a post on my sledgehammer training leading upto the event

Many thanks to all who supported me and help me raise over £1000, especially some great posts that Jedd Johnson, Chris Beardsley, Scott Bird, Jason Steeves and Pat Hodgson have put up for me to help and all those who helped on FB

Also, many thanks to Pat from Homemadegymstuff for his help with the counting and motivation on the day, cheers mate!! You never fail me!

Also, it's not too late to enter the strength raffle and get my ebook.

Place a minimum £2 donation on my Justgiving page to get the ebook and enter the raffle

Sledgehammer Mayhem 2011

noreply@blogger.com (Rob Russell) — Fri, 14 Oct 2011 11:52:00 +0000

Only 22 hr to go to Sledgehammer Mayhem 2011

If you don't know what it's about check out Sledgehammer Challenge or go straight to my donation page. You'll receive my ebook and an entrance into the raffle for grip strength and kettlebell stuff

Sledgehammer Challenge Raffle

noreply@blogger.com (Rob Russell) — Fri, 07 Oct 2011 04:55:00 +0000

A little later than promised but here's the list of items so far for the raffle.

1. Logan Christopher's Kettlebell Snatch Domination DVD (3 DVD set)
2. Original Vulcan Gripper (second hand with dipped black spring)
3. IMTUG 3 (second hand)
4. 1 copy Jedd Johnson's Nail Bending ebook (thanks Jedd)
5. 1 copy Jedd Johnson's Card Tearing ebook

If you're unsure how to enter check out the original post on Unconventional Conditioning.

Or if you're lazy, in a nutshell I am doing a Sledgehammer event for charity where I am attempting 1000 tyre strikes with a 25kg sledgehammer in 1 hour. To assist in fundraising I have written an ebook, to get this ebook you must sponsor me a minimum of 2 GBP on my Justgiving page 2GBP = 2 raffle entries 10GBP=10 raffle entries etc. The raffle is for the prizes above and will run right through October.

Unconventional Conditioning

noreply@blogger.com (Rob Russell) — Mon, 03 Oct 2011 05:14:00 +0000

I need Your Help

Some of you may have seen that recently I have been training for a Sledgehammer Challenge (in Kirkbymoorside on 15th October @ 11 AM), where I will attempt to reach over 1000 strikes of a tyre in 1 hour with a 25kg Sledgehammer for the Charity 'Children in Distress'

I have been training since May for to get into shape for the 1000 rep challenge and had a very fun and challenging time, shortly after the event I will post up my full routine of the exact reps and dates etc that I completed them.

So far I'm on over 11,000 strikes over 55 training sessions (all done on a lunchtime at work).

So, to raise awareness and help me along the way and raise some extra cash for my chosen charity, I have written my first ebook 'Unconventional Conditioning', a 45 page ebook with lots of videos and info about my training including tips and ideas for putting together your own training program, even a section on how to Bottoms Up Press a kettlebell and train for it, check out the table of contents below.

To get hold of this book I am asking for a £2 minimum donation (click here on my Just Giving Page! Drop me a comment and I will send you the book!

Not only this but for every £1 you sponsor me you will get 1 entry into a raffle for some strength and fitness goodies, list of items will be posted up tomorrow

The offer will be open until the 31st Ocotber 2011 and raffle drawn 1st November 2011

If you run your own blog, I would be very appreciative if you could spread the word on this one or share on facebook or twitter.

Cheers

New Bests at World Strongest Hands 2nd Leg

noreply@blogger.com (Rob Russell) — Mon, 12 Sep 2011 05:02:00 +0000

Had a great day on saturday down in Stafford at the 2nd Leg of the Worlds Strongest Hands Comp.

I set new best in all events - Vulcan - Level 15 dipped black spring (1mm off level 16), 105kg In the 2 Hands Pinch (now on top 20 all time list), 19.64kg on the griptopz stub and 16.22kg on the griptopz half penny.

These lifts got me 2nd place in the UK and 6th Over all in the World on the 2nd leg so very pleased with that.

David Horne won first place overall on everything and set an new WR in the half penny lift with 19.22kg. His wife Elizabeth(who is 8 months pregnant I might add), hit 80kg in the 2HP which is totally mind blowing!!!!

Also, got to meet bending legend Gary Hunt and some other new guys I've never met before. Gary also took photo's all through the comp.

105kg 2 Hands Pinch

As always after the comp there's lots of feats of grip strength taking part. This time hub lifting seemed to be the flavour with Pete Kerr and Richie Bevan going barmy loading a 25kg plate up with discs.

To see the full results and get involved with grip training get yourself over to David Horne's Grip Forum

Sledgehammer Workout - Cardio Crusher

noreply@blogger.com (Rob Russell) — Fri, 09 Sep 2011 11:41:00 +0000

14 mins of Hammer Slamming in preperation for my 1000 rep Hammer Challenge - Total reps 280.

Basically, I'm attempting to hit 1000 reps in 1 hour with the 25kg Sledgehammer for the charity 'Children in Distress'.

I've been training since 23rd May this year and have completed 45 sessions so far with over 7000 reps in total. With only 36 days left before the event I'm aiming at over 12000 reps total in training. Let's bring it on.

After the event I'll be publishing my training tables, hopefully someone may find this interesting.

Sledgehammer Workout

The interesting thing about Sledgehammer Training is the carryover to kettlebell snatching. I've been using the 24kg kettlebell snatch test as a gauge for my progress with the hammer and have pushed out my SSST best to 252 reps (so far) over the next 36 days I intend on 2 more snatch tests and will also on the back of my sledgehammer fitness be pushing the snatch test as far as I possibly can before Christmas.

If you fancy supporting me please check out my 2011 Sledgehammer Challenge JustGiving Page

Can you hear the beep in this video? This little fella keeps me going

How Bad Do You Want to Succeed?

noreply@blogger.com (Rob Russell) — Wed, 07 Sep 2011 08:07:00 +0000

When you want to succeed as bad as you wanna breathe you will succeed

I love this inpirational video there's a lot to be learned from this, so listen up. Just wanting something won't get you it, get up off your fucking arse and get done what you need to succeed!!

Transcribed by some good fellow, sorry if the english is poor
"As a young man who you realize wanted to create a great deal of cash, and so he went to this guru right, he told this guru he wanted to be on the same level your on and so the guru said in the event you wanted to be on exactly the same level I’m on, I’ll meet you at the beach at four in the morning.
He liked the beach. I stated I wanted to "make money", I do not want to swim.

The guru said if you wanted to create money I’ll meet you tomorrow 4 am.
So the young man got there at 4am, all prepared to rock and roll got the suit on, he ought to of worn shorts. The old man grabs his hand and says how bad do you want to be successful?
He said "real bad", The guru says walk on out there. So he walks out onto the water, watch this, when goes out to the water he goes waist deep, like this crazy guy. I just wanna make cash; he got me out there swimming. I didn’t ask to be a life guard. I wish to make money!
So he says come on out just a little further after which he had him right about this region (The shoulder area), so this old man is crazy, he may be making cash but he crazy. He stated come on out just a little further, it was correct about his mouth. My man I'm about to go right back in here, this guy is out of his mind. But the old man stated, believed you wanted to be effective.
He stated I do! he said "walk a little further". He came dropped his head in, held in him down! Hold him down! My man didn’t scratching hold him down! I got you, I know you brushed it off but I got you. He had him held down; I require you for an illustration. He had him down just about before my man was going to pass out, so he raised him up, he stated I got a question for you, somebody answer the question for me, he stated when you had been water what did you want to do?

He said I wanted to breathe. He told the guy, he stated whenever you wish to succeed as bad as you wanted to breathe and then you will be successful.

I do not know how many of you all have asthma in here today, but in the event you ever had an asthma attack before you short of breathe (sob) short of breathe, you weezy ( breathes in deeply). the only factor you trying to do is get some air! You do not care about no basketball game! whats on television! You don’t care about nobody calling you! You do not care about a party! The only thing you care about whilst trying to breathe is obtaining some fresh air, that’s it! and whenever you get to the point where all you would like to be is effective as bad as you would like to breathe, then you will be successful! I’m here to let you know number 1 that the majority of you say you want to be successful but you do not want it bad enough, just kinda want it.
You do not want it badder than you would like to party, you don’t want it as much as you wanna be cool, the majority of you do not want success as much as you want to sleep!
Some of you love sleep more then you love success. I’m here to tell you today if you’re going to be effective, you got to be willing to give up sleep, you gotta be willing to work off of 2 hours of sleep 3 hours of sleep! In the event you really wish to be effective some days you’re going to need to remain up 3 days in a row, simply because in the event you go to sleep you might miss the chance to be successful, that’s how bad you got to want it.
You got to go days with out sleep. You would like to be effective so poor you forget to eat! Beyonce stated as soon as she was on the set performing her factor, 3 days had gone by and she forgotten she didn’t eat! Because she was engaged. I’ll by no means forget when 50 cent was performing his movie, I did a little analysis on 50 and 50 stated that when he wasn’t doing the movie he was performing the sound track, and they said when do you sleep 50, sleep? Sleep is for those people who are broke, I don’t sleep. I got an opportunity to create a dream come a reality. How many individuals in here like football? Emmy smith I utilized to be a cowboy fan prior to they give my boy tom lance I use to be a cowboy fan. watch this, there use to be a commercial, emmy smith had won his first super bowl and he had this commercial where he was lifting weights, I do not know in the event you saw the commercial and he was lifting and he said “you know what I won the super bowl, I can rest now, so he throws up about 325! And rests for about 2 seconds and then boom once more, again. Did you see that? he already won the super bowl!, he stated I’m going to rest, how long did he rest? Only a second, most of you all won’t be effective because whenever you studying and you get tired, you uite! And I’m here to let you know these days don’t cry to give up! cry to keep going! do not cry to unite! you already in discomfort! you already hurt! get a reward!"

The voice in the video is from this video

New Snatch Test Personal Best

noreply@blogger.com (Rob Russell) — Sun, 04 Sep 2011 14:33:00 +0000

Done last friday afternoon - a new personal best of 252 reps on the Secret Service Snatch Test with the 24kg Kettlebell.

Previous best was 234 reps

I felt much better after this than the previous test, less forearm lactic acid. All in all the 10 minutes were quite uncomfortable but not too bad for a new test best.

I'm currently only training hammer for fitness and using 1 kettlebell session per week to test my progress alternating between 10-20 minutes (I also tested the 40kg Clean and Jerk 10 min test last weekend and hit 86 reps).

Once my Sledgehammer Challenge is over and completed I'll be on a big push with the snatch test to go even further and make even more progress before Christmas.

Kettlebell Snatch 24kg 300 reps

noreply@blogger.com (Rob Russell) — Fri, 26 Aug 2011 04:35:00 +0000

Here's me last friday hitting 300 reps in the kettlebell snatch with the 24kg (not under 10 mins or any thing like that), with no put down. Total time was 14:47 and as you can see it was quite pedestrian. I'm building up endurance for my 2011 Sledghammer Challenge (I'll be putting up a post soon about it)

300 Reps 24kg Kettlebell Snatch

1-100 reps was nice and easy 101-200 and the doubt starts to set in and then 201-300 was tough mentally and physically but got through it in the end. I'm going to need some serious mental and physical toughness for my 1 hour sledgehammer task with the 25kg hammer.

Hopefully later on today I'll be completing another 10min Kettlebell Snatch test, last one I did 234 reps. So I'll be going all out to better that one.

Have a great weekend

Pinch Grip Training

noreply@blogger.com (Rob Russell) — Mon, 15 Aug 2011 05:15:00 +0000

Here are a couple of recent pinch lifts I've been doing for training my grip strength.

First up is the 37kg Plate Pinch and Clean, the discs are some old one's I got made years ago and are about 33mm thick each.

Here's my 56 lb (25.4kg) Farm Weight Pinch from a couple of nights ago. My Dad had this weight in his shed for years and I've messed around with it for long enough. I've thrown it before when I was training for Highland Games and been trying to pinch it for about a month. The weight is 5 inches across so is quite a wide pinch (careful with pinches this wide, it's so easy to mess your thumb up which will take months to repair - BE WARNED!!!)

If you don't have any equipment to pinch then I suggest making this simple Pinch Grip Lever

On the subject of 56lb Weights - my last visit to Scotland inspired me to buy Gordon Dinnies book about Donald Dinnie. In the book it is talked about Donald Dinnie throwing the 56lb weight over 40 feet from a standing position. I cannot get my head around something like that. It took me a spin and a half to get it 34 and half feet.

In addition to this one of Donald's party tricks was to hold a 56lb weight in the palm of his hand at arms length (again wow!), he could even do this well into his 60's. Maybe one to try!

I hope to get up to Potarch again before too long to have another go at the Dinnie Stones

Kettlebell Workout and a Half

noreply@blogger.com (Rob Russell) — Mon, 08 Aug 2011 18:53:00 +0000

This is from last Fridays 'Birthday Kettlebell Workout'

I set off trying to get 370 snatches (my age x 10) with no put down. I hit 180 snatches before resting in the squat position for 20 secs and rather than fail I threw in some pressing to make up the 370

Total work in end was 310 snatches and 60 presses with the 24kghttp://www.blogger.com/img/blank.gif

All this is working towards my 2011 Sledgehammer Challenge, more on that later!!

Kettlebell Workout

BTW I'm not repping that fast, it's speeded up x4

New 2HP World Record: 120KG - Jedd Johnson

noreply@blogger.com (Rob Russell) — Mon, 18 Jul 2011 04:48:00 +0000

Awesome new 2 Hands Pinch World Record from Jedd Johnson.

Check out Jedd's Site at Diesel Crew

Well done Jedd!!

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Mr Regere Stacked BUP 65kg

noreply@blogger.com (Rob Russell) — Sun, 17 Jul 2011 10:53:00 +0000

Nice bupping by MRrgere!

65kg

Inspiration for me to go over 70kg

Check out my 64kg Stacked BUP

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Wirral Fitness Camp

noreply@blogger.com (Rob Russell) — Sat, 16 Jul 2011 19:17:00 +0000

Want to get fit and lose fat in the Wirral Area?

Check out Rob Houghton from Wirrall Fitness Camp , looks like he really is getting people into great shape and fighting fit in the Wirrall

Check out what some of Rob's clients have said

"Everyone should have a Rob Houghton in their lives - Him and the people at Wirral Fit Camp have changed my life so much!!!! Never in a million years did I think I would enjoy exercise this much. Thanks everyone!"

Awesome!

“With Rob’s patient training and extensive teaching, I lost over 24 pounds, dropped 3 dress sizes, plus gained my self confidence back. I’m finally on the right path to the body I've always dreamt of, plus I’ve learned a lot about living a healthy life and training with the right intensity.

The beauty about Robs system is that he will not only train you physically, but he will also teach you things to do outside of the gym that will accelerate your results, such as ways to eat, ways to live and ways to think mentally, which are the key ingredients and something you don’t learn anywhere else I’ve heard of.”

Get fit in the Wirral

Who Say Big Guys Can't Do Aerobics?

noreply@blogger.com (Rob Russell) — Tue, 12 Jul 2011 19:50:00 +0000

New PB - 24kg Kettlebell Snatch Test

Hit 234 reps in 10 mins with the 24kg kettlebell last Saturday Evening

This was the first time doing 10 mins without putting the kettlebell down (pleased with that)

Kettlebell Snatch Test

Also, note the new blog title. As I prefer to post most of my training stuff on this blog I though a name change may be apt especially as my focus is somewhere between kettlebell and grip training rihgt now

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Baby Inch Dumbbell Snatch

noreply@blogger.com (Rob Russell) — Tue, 28 Jun 2011 04:42:00 +0000

Haven't posted here for a while, but hopefully that will change soon.
I am still kettlebell training but have been spending a lot of my time on grip strength training for a few competitions I have been doing recently along with Hammer training.

I am also doing another Charity Hammer Bash this October 18th using the 25kg Hammer (snatch style) where I'll be aiming to break the 1000 rep mark over 1hr (this one is going to be my toughest ever challenge yet. I also plan to do the 24kg Kettlebell Snatch Test the week before as the hammer training has a great carry over to the kettlebell snatch.
http://www.blogger.com/img/blank.gif
I have also become quite partial to my Inch Dummbells recently with all this grip training, so spent the last few sessions dedicated to the 53kg Baby Inch Snatch after the last grip comp at David Hornes where Nick Mckinless revisited the lift.

http://www.youtube.com/watch?v=gt4wyVOlRj4

I have done a left hand snatch too, but was not as good as this one.

Check out last years (time goes so fast) baby inch dumbbell feat of strength

I wrote there about my goal to snatch the 53kg, clean the 67kg and dead lift the 78kg. I have deadlifted the 78kg but not quite to lock out. So that's to work on and will be doing a serious attack on the 67kg clean too.

Also, here's my report on The Atomgripz Cup at David Hornes's (my last grip comp) where Andy Bolton took part

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Great Looking Homemade Kettlebell

noreply@blogger.com (Rob Russell) — Fri, 17 Jun 2011 11:44:00 +0000

Another Great looking DIY Kettlebell

More details and other

DIY Kettlebells/Homemade Kettlebells on DIYstrengthgear

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Kettlebell LadderTraining and Grip Work

noreply@blogger.com (Rob Russell) — Thu, 09 Jun 2011 16:13:00 +0000

Just finished of a nice 32kg Kettlebell Snatch ladder - 1-15 each side, total 240 reps in sunny Scotland (on holiday - couldn't resist bringing along some gear). Followed by a multitude of David Horne implements and some improvised lifts done with objects found in the woods and stream next to the cottage we're in!
These were band assisted one hand dl's using some old scaffold and pinch rock carry (using a 'natural blob' found in the river)

Off to the circus with the kids next but surely will live in hope of seeing a Valentin Dikulesque kettlebell juggler tonight, but you never know!!

Atlas Stone and Double Kettlebell Combo

noreply@blogger.com (Rob Russell) — Wed, 25 May 2011 11:56:00 +0000

Valery Federenko - Great combo which would work great for Strongman preperation.
Atlas Stone shouldering coupled with Double Kettlebell Jerks.
Make this even more brutal by combining with double kettlebell clean and jerk.

Nasty!!!

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