Testify Journal - July 24, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION
From our video Barbell Rings and the Different Types of Barbells (click the title to watch):

J Tabaka
Do you put your outside finger covering the rings or keep the ring free of hands/fingers?

Phil
I'm assuming that you're referring to the bench press and the powerlifting rings, but correct me if I'm wrong. In the bench, the rings determine the maximum width grip that is permitted in competition, so the widest you can go is with the index fingers on the rings (a narrower grip is just fine).

If you're asking where to place your hands on the bench press for general strength training, then I'd recommend taking a grip that sets you up for vertical forearms (as seen from someone standing by your feet or by your head) when the bar touches your chest. We cover this a bit more in this video (specifically at about the 2:45 mark):

How to Start Lifting | Learn to Bench Press
https://youtu.be/edsQRczKn2Y

Hope this helps!

ARTICLES & VIDEOS

Why THIS is the Most Important Supplement for Building Muscle
The best supplement for strength? It's not what you think. Click here to watch.

 

Knowing This About the Bench Press Will CHANGE YOUR LIFE!
Want to improve your bench press? Make sure you're doing this . . . and not that. Click here to watch.

 

3 Ways You're Ruining Your Squat!
Quit making these mistakes when squatting. We cover 3 common squat errors as well as how to fix these mistakes. Click here to read.

 

Blast from the Past: Slippery Bench? 10 Second Fix!
Are you slipping and sliding when you bench press? Let’s fix it fast. Click here to watch.

 

Blast from the Past: The Deadlift: Sock it to Me, Baby
Want an easy way to improve your deadlift? Phil really socks it to you with this tip. Click here to read.

NEW TESTIFY GEAR!
Baseball season is here, and so is Testify’s new 3/4 raglan shirt - in multiple colors! Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 25, 2023

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • Click here to register or for more information.

Starting Strength Self-Sufficient Lifter Camp

  • September 23, 2023

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

Testify Fall Classic

  • October 21, 2023

  • The Testify Fall Classic is back for 2023, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here to register or for more information.

IN OTHER NEWS . . .
There will be a small price increase for members who have grandfathered membership rates. Please be on the lookout for an email with the details (only members with grandfathered rates will receive an email from me).  If you have any questions or concerns, please reach out to me at barb.mueller@testifysc.com. 

Thank you for your understanding and commitment to getting stronger with us at Testify Strength & Conditioning!

Barb Mueller
barb.mueller@testifysc.com

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2023.05.22.

Option 2
Bike/row:
12 min TT

Score = distance

Compare to 2023.05.01.

Option 3
Outdoors:
8 rounds:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Indoors:
8 rounds:
4 tire flips
100 ft sled push (50 ft down-back)
Rest 1 minute

Compare to 2023.04.03.

Option 4
5 rounds:
4 tire flips
8 sledgehammer strikes
6 pull-ups
10 push-ups

Pull-ups and push-ups can be modified – talk to the coaches for options.

Compare to 2023.04.03.

Testify Review - July 17, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Bench Pressing Alone (safely!) and How to Unrack a Heavy Bench Press (click the title to watch):

Sjors Provoost
I always find myself precisely positioning the bench relative to the power rack and my position on the bench in order to ensure I don't waste a huge amount of energy on the unrack process. But this might be easier...

Phil
I hope it proves useful for you. People who bench on their own will typically line up a little bit closer to the hooks than does someone who gets a handoff from a spotter, but of course, the problem/trade-off is that if you line up too close, you put yourself in a precarious position of potentially benching up into the underside of the hooks, which is a real bad situation in which to find yourself.

ARTICLES & VIDEOS

The Sad Story of the Worst Squat Technique Ever
Want the history of the worst squat technique ever to be suggested by a coach? Watch and learn. Click here to watch.

 

Bench Press SECRET Every Lifter Should LEARN
What's the worst mistake on the bench press? It's not what you think. Click here to watch.

 

Everything You Need to Know About Lifting Belts . . . QUICK!
Phil covers the 4 Ws of lifting belts: width of belts, when to use one, where to wear your belt, and what to do once it's on. Click here to read.

 

Blast from the Past: Why Your Grandma Needs to Lift
Why do we focus so much on strength, and how does a high school math & physics teacher end up coaching people with barbells? Phil discusses the importance of strength and why it's life-changing. Click here to watch.

 

Blast from the Past: The Snatch: Landing Positions
Phil covers the three different landing positions for the snatch as well as the advantages that go with each position. Click here to read.

NEW TESTIFY GEAR!
Baseball season is here, and so is Testify’s new 3/4 raglan shirt - in multiple colors! Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 25, 2023

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • Click here to register or for more information.

Starting Strength Self-Sufficient Lifter Camp

  • September 23, 2023

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

Testify Fall Classic

  • October 21, 2023

  • The Testify Fall Classic is back for 2023, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid” – rest as needed. The distance for each round is 80 m indoors (a down-back on the 40m course) or 200 ft outdoors (2 down-backs on the 50 ft course). Rest as needed.

For example, Bob does the following (4 tiers):
Round 1: Empty sled
Round 2: 25#
Round 3: 50#
Round 4: 75#
Round 5: 50#
Round 6: 25#
Round 7: Empty sled

Compare to 2023.05.15.

Option 2
Bike/row:
8 x 30 sec on/2:00 off

Score = least distance covered in any 30 second interval

Compare to 2023.04.24.

Option 3
5-10 rounds:
50 ft yoke carry
50 ft yoke push
100 ft sandbag carry and S.O.B. (sandbag-over-bar)

Perform 1 round every 2-3 minutes.

Compare to 2023.03.27.

Option 4
Row/Tire 10 min ladder:
2 cal row
2 tire flips
4 cal row
4 tire flips
6 cal row
6 tire flips
…
Climb the ladder as high as possible in 10 minutes.

Compare to 2023.03.27.

Testify Star-Advertiser - July 10, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video You Should Be Unloading Your Barbell Like This | EASY and FAST (plus BONUS tip) (click the title to watch):

Mr Ed
I used to train at Gold’s. Most of the members there perfected the method of simply walking away from loaded barbells.

Phil
Ah yes. Sadly, that is a very popular method at most commercial gyms. At Testify, if someone leaves their equipment out when they leave the gym, they owe the gym one dozen donuts…this is very heavily and very effectively peer-enforced :-)

Mr Ed
oh, I like that. Unfortunately since I built my garage gym that only my two teenage kids and I use, I’m afraid if I initiated that policy, my kids would leave plates on the bar anytime they wanted doughnuts that I would have to pay for anyway.

Phil
Ha! Valid point!

ARTICLES & VIDEOS

Don't Want to Train? Do THIS Instead.
What should you do when you don't want to train? Phil discusses a viable second option. Click here to watch.

You Should Be Unloading Your Barbell Like This | EASY and FAST (plus BONUS tip)
How do you unload your bar after deadlifting, cleaning, rowing, etc. in a fast and easy manner? Click here to watch.

When to Use Lifting Straps (and when NOT to!)
When should you use lifting straps in your training, and when should you not use them? Click here to read.

Blast from the Past: How to Start Lifting: Learn to Power Clean
In this episode of the "How to Start Lifting" series, Phil, Maddie, and Carolyn help you learn how to power clean. Click here to watch.

Blast from the Past: Weightlifting vs Powerlifting vs Strengthlifting
“What’s the deal with all of these lifting sports? I can’t keep them straight!” Phil covers the differences between the 3 barbell sports. Click here to read.

NEW TESTIFY GEAR!
Baseball season is here, and so is Testify’s new 3/4 raglan shirt - in multiple colors! Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP

Thanks to everyone who came out and competed at this past weekend’s IronFest V! Also, a big thank you goes to those who helped out!

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 25, 2023

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • Click here to register or for more information.

Starting Strength Self-Sufficient Lifter Camp

  • September 23, 2023

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

Testify Fall Classic

  • October 21, 2023

  • The Testify Fall Classic is back for 2023, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2023.05.08.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2023.04.17.

Option 3
Outdoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)
Rest 1 minute

Compare to 2023.03.20.

Option 4
5-8 rounds:
50 ft sled push
50 ft sled pull (hand over hand)
Row 1 minute
Rest 1 minute

This can also be done in a group of three where the sledder determines how long the other two people row and rest.

Compare to 2023.03.20.

Testify Republic - July 3, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S QUESTION
From our video Bench Pressing Alone (safely!) and How to Unrack a Heavy Bench Press (click the title to watch):

Jay H
Why Soccer socks

Phil
If I recall correctly, I think I was deadlifting before I shot that video, and long socks are nice for protecting shins on deadlifts, snatches, and cleans.

Jay H
make sense

ARTICLES & VIDEOS

Is This Error KILLING Your Deadlift?! | How to Increase Your Deadlift
Is your deadlift setup destroying the possibility of pulling preposterously ponderous poundage? Phil pontificates. Click here to watch.

Quick Tip to Improve Your Bench Press | FAST FIX!
Phil covers a quick and easy breathing tip to help you improve your bench press. Click here to watch.

Great Tire Workouts for Conditioning!
We cover a few options for incorporating tire work into your conditioning. Click here to read.

Blast from the Past: How to Start Lifting: Learn to Bench Press
Phil helps you learn how to bench press and also discusses how to go about your first bench press workout (6th video in the "How to Start Lifting" series). Click here to watch.

Blast from the Past: Squatting Deeper - Don't Make These 2 Mistakes!
There are two common mistakes that often show up when lifters try to squat deeper. Phil covers these errors as well as a few cues to help lifters correct them. Click here to read.

NEW TESTIFY GEAR!
Sun's out, guns out, and we've got men's and women’s tank tops in multiple colors. Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: We will be closed for training on Tuesday, 07/04/23, in observance of Independence Day, and we will be closed for training on Saturday, 07/08/23, as we are hosting the annual IronFest competition.

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Testify IronFest V

  • July 8, 2023

  • IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.

  • Registration is closed, but you can click here for more information.

Starting Strength Self-Sufficient Lifter Camp

  • September 23, 2023

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

Testify Fall Classic

  • October 21, 2023

  • The Testify Fall Classic is back for 2023, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10-20 x 25 yds EMOM at a weight of your choice

Every minute, push the sled 25 yards, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Indoors:
10-20 x 100 ft EMOM at a weight of your choice

Every minute, push the sled 100 feet, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Compare to 2023.05.01.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2023.04.10.

Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest

Compare to 2023.03.13.

Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5

Compare to 2023.03.13.

Testify Inquirer - June 26, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S QUESTION
From our video Make Your Own Lifting Straps! (Easy, Quick, and Cheap!) (click the title to watch):

@mohammedshoebahmed3543
Can that tape withstand the weight?

Phil
No worries - the tape doesn't support any weight. It simply holds the ends of the straps together and makes them easier to handle and put on. The tape is not technically necessary, but again, it's easier with the ends taped together. If you check out our video "How to Use Lifting Straps" (https://youtu.be/ch38nNKkSdw), you'll see that the taped end sticks out at the end and isn't supporting anything.

ARTICLES & VIDEOS

Stretching is DANGEROUS?! | Why You Should NOT do Mobility Work
Should you stretch before you lift or not? Also, stop calling it "mobility work." Click here to watch.

How to Load a Barbell for Deadlifts the EASY Way!
Phil gives you a few tips and tricks to make loading the barbell for your deadlifts easier and faster. Click here to watch.

One Cue to Rule Them All: Fix Every Single One of Your Lifts
Can one simple type of cue help you improve all of your lifts? Click here to find out.

Blast from the Past: How to Start Lifting: Learn to Press
Phil and Barb teach you how to press and explain how to do your first press workout (5th video in the "How to Start Lifting" series). Click here to watch.

Blast from the Past: Bench Press Cue: Pull Your Fists Back!
Phil covers a useful cue to help with correct shoulder positioning in the bench press. Click here to read.

NEW TESTIFY GEAR!
Sun's out, guns out, and we've got men's and women’s tank tops in multiple colors. Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP

Reminder: We will be closed for training on Tuesday, 07/04/23, in observance of Independence Day.

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Testify IronFest V

  • July 8, 2023

  • IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

Deadapalooza! The Annual Testify Deadlift Festival

  • August 25, 2023

  • Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!

  • Click here to register or for more information.

Starting Strength Self-Sufficient Lifter Camp

  • September 23, 2023

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2023.04.24.

Option 2
Bike/row:
5 min on
4 min off
4 min on
3 min off
3 min on
2 min off
2 min on
1 min off
1 min on

Record distance for each interval and add for total distance.

Compare to 2023.04.03.

Option 3
Outdoors:
5-10 rounds:
50 yd sled push (25 yd down-back)
50 yd farmer carry (25 yd down-back)
Rest 1 min

Indoors:
5-10 rounds:
100 ft sled push (50 ft down-back)
100 ft farmer carry (50 ft down-back)
Rest 1 min

Compare to 2023.03.06.

Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.

Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)

Compare to 2023.03.06.

Testify Ledger - June 19, 2023

/ Testify Strength & Conditioning/

THIS WEEK'S QUESTION
From our video The BEST Way to Warm Up for Lifting (Do NOT Do This!) (click the title to watch):

@yartriesthis 
What's your opinions on this warm up scheme for Strength for squatting? Warm up Set 1 20x45bar rest 1 min Warm up Set 2 12x165bar rest 2 mins Warm up Set 3 6x245bar rest 3mins Warm up Set 4 1x295bar rest 3 mins then do 4sets of working sets of 335 for 3 reps.

Phil
If you’re going to squat 335 lb x 3 x 4 (wt x reps x sets), I would recommend a warm-up that looks something like this:
45 x 5 x 2 (or just 45 x 10)
135 x 5
225 x 3
275 x 2
(305-315) x 1
I usually recommend 90% for a single for a last warm-up as a ballpark, but 315 is very convenient, so I might do that instead of the 305.

The warm-up you listed gradually gets larger, and you taper the reps, both of which are good, but I would recommend less volume. 

As far as rest time, I would only rest as long as it takes to change the weight, and then after my last warm-up, I would probably rest three minutes or so.

ARTICLES & VIDEOS

50 Grams of Protein in 1 MINUTE | Fast Protein for Muscle Growth
Need to get some more protein in your diet? Phil shows you how to do it real quick-like. Click here to watch.

The BEST Way to Warm Up for Lifting (Do NOT Do This!)
Want to warm up efficiently for lifting? Make sure you're not making this mistake. Click here to watch.

Types of Barbells: Weightlifting vs Powerlifting vs Hybrid
Why do barbells have different markings? Phil explains what they mean, what purpose they serve, and how to know which one to use. Click here to read.

Blast from the Past: How to Start Lifting: Learn to Deadlift
Phil and Becky teach you how to deadlift and explain how to do your first deadlift workout (4th video in the "How to Start Lifting" series). Click here to watch.

Blast from the Past: Tips and Tricks for the New Lifter - Part II
In Part 2 of this series, Phil covers three more tips and tricks to help the new lifter. Click here to read.

NEW TESTIFY GEAR!
Sun's out, guns out, and we've got men's and women’s tank tops in multiple colors. Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

WHAT'S COMING UP
A big thank you goes out to everyone who competed, helped out, and showed up to cheer on the athletes at this year’s Testify Strongman Summer Showdown!

Reminder: We will be closed for training on Tuesday, 07/04/23, in observance of Independence Day.

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Testify IronFest V

  • July 8, 2023

  • IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.

  • Click here to register or for more information.

Testify Fall Classic

  • October 21, 2023

  • The Testify Fall Classic is back for 2023, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

  • Click here to register or for more information.

Starting Strength Self-Sufficient Lifter Camp

  • September 23, 2023

  • Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
Sled Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid.” The distance for each round is 80 m indoors (a down-back on the 40m course) or 200 ft outdoors (2 down-backs on the 50 ft course). Rest as needed.

For example, Bob does the following (4 tiers):
Round 1: Empty sled
Round 2: 25#
Round 3: 50#
Round 4: 75#
Round 5: 50#
Round 6: 25#
Round 7: Empty sled

Compare to 2023.04.17.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2023.03.27.

Option 3
8 rounds:
Outdoors:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Indoors:
4 tire flips
100 ft sled push (50 ft down-back)
Rest 1 minute

Compare to 2023.02.27.

Option 4
Sandbag-over-bars
Set yoke at #33 for women or #35 for men.
1. 1 minute AMRAP
2. 5 rounds of 2 reps every 2 minutes (speed!)
3. 1 minute AMRAP

Weights
Female under 40 years
140 lbs and under: 75 lbs
140.1 lbs – 185 lbs: 100 lbs
185.1 lbs and over: 150 lbs

Female 40 years and over
140 lbs and under: 50 lbs
185 lbs and under: 75 lbs
185.1 lbs and over: 100 lbs

Male under 40 years
185 lbs and under: 150 lbs
185.1 lbs – 235 lbs: 200 lbs
235.1 lbs and over: 250 lbs

Male 40 years and over
185 lbs and under: 100 lbs
185.1 lbs – 235 lbs: 150 lbs
235.1 lbs and over: 200 lbs

Compare to 2023.02.27.