crubio
09-25-2003, 03:07 PM
:D I am officially ending the 16kg Ladder of Pain today. After looking at the current kettlebellsport ranking numbers and seeing that what was needed for KMS with 24kg KBs is 71 reps.
I saw no need for going up to 150 reps with the 16kgs. So instead I did one set today of 121 reps with the 16kg KBs. It lasted 11:10. I could have gone faster but I paced myself early on so as not to run out of gas. Actually this was easier than my previous workout and some other previous workouts I did. I could have kept going but I figured what the heck. I was only looking for a 10-12 minute continuous set, which was accomplshed.
So AS of today the 16kg Ladder of pain is done for now. Next time I hope to get 121 in 10 minutes. For right now the goal is using a hevaier kettlebell.
Here is the log from the old forum
By Christian Rubio (Crubio) on Monday, September 8, 2003 - 07:15 pm:
I am shooting for 150 continuos reps in the 2KBs Long Cycle Clean & Jerk with 2 16kg KBs at a pace of approximately 12 reps per minute.
To acheive this I will be using the Double D program of 2 sessions/day followed by a day of rest, but instead of using the Density Training format I'll be using the using the Ladder protocol. Each set of the ladder is incremented by 1 minute or 12 reps. I will do between 4-8 sets So 1st set = 1 min. 2nd set = 2 min, 3rd set = 3 min. and so on. I will wave the number of sets by feel. I will begin my program on 091003 with
16kg+16kg x 12
16kg+16kg x 24
16kg+16kg x 36
16kg+16kg x 48
16kg+16kg x 60
and end something like
16kg+16kg x 48
16kg+16kg x 60
16kg+16kg x 72
16kg+16kg x 84
16kg+16kg x 96
With a final day of one set of 150.
I will be restricting workouts to a maximum of 45 minutes as I plan to train 2x per day.
My second workout will consist of
3 sets of BB OH Squats followed by Clubbell combo -- forward circle, inward circle, outward circle.
Warrior Wellness will be sandwiched in between these two sessions, as per Double D.
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Wednesday, September 10, 2003 - 08:43 am:
091003 - Training Day 1
AM workout
Long Cycle C&J 16kg+16kg
12,24,36,48,60
Pace was approximately 10-11 RPM. Total time 30 minutes.
Afternoon Workout
Joint Mobility exercises, cervical circles, shoulder rolls, amosov squats, spinal twist, lumbar infinities, elbow infinities, standing shin rolls.
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Wednesday, September 10, 2003 - 03:12 pm:
091003 Evening Workout
Got my workout in 12 hours and 12 minutes after I started this AM workout.
one 15lb clubbell
3-4-5 forward cir, inward cir, outward cir
5-6-7-8-9-10 forward circle (this is a must exercise if you do a lot of jerks, which will strengthen you in the opp range of motion)
3-6-9 inward pend, outward pend, armpit cast - also a must if you do alot of jerks
OH BB Squat 45lb 3-6-9-12
Thats it, and celebrating my day off tommorrow yeah! I plan on hottubbing.
--------------------------------------------------------------------------------
By Coach Sonnon (Sonnon) on Wednesday, September 10, 2003 - 03:19 pm:
Chris,
I think you have a very helpful article in the works: compensatory strength for Gireviks using Clubbells to prevent recreational imbalances and remove strength deficits in opposite ROM from C&Js.
Enjoy the hot tub, amigo.
s
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Thursday, September 11, 2003 - 04:59 pm:
Today I did some Warrior Wellness Internediate Program, Felt great afterwards.
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Friday, September 12, 2003 - 06:21 am:
091203 Morning Workout
Long Cycle C&J 16kg+16kg
36,48,60,72
Great workout, works the cardio, endurance, and local muscles endurance.
Total time 32 minutes.
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Friday, September 12, 2003 - 04:53 pm:
Afternoon session
Warrior Wellness Intermediate Program
Evening Session
15lb Clubbell
Forward arm circles 4x15
Double Arm Pits cast, inward outward pendulums. 3x5
Shield Cast 2x15
Double arm pit casts
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Monday, September 15, 2003 - 08:21 am:
Morning Training 091503
2 KB Long Cycle 16kg+16kg
12,24,36,48,60
Cycled back today a little bit from Friday. Did not feel like working out today. Had to fight back the silly little inner pansy. Then he came back out at rep 20 of the last set and said put em down. I denied him victory and rolled right along to my measly 60 reps
Saturday I did some lateral casts and I am really starting to feel the benifits of strengthening the arms shoulders and back outside the range of motion of the jerk.
Kettlebell technique was right on today. Felt some residual tension in left shoulder and right lumbar. Will correct this afternoon with dynamic mobility.
--------------------------------------------------------------------------------
By Bill Fox (Bfox) on Monday, September 15, 2003 - 10:08 am:
Christian,
Nice use of the CBs/WW to strengthen, protect, correct the body from the rigors of "overdoing" the comp. lifts, which is necessary to achieve your GS goals. I'm doing a similar thing.
Bill
--------------------------------------------------------------------------------
By Coach Sonnon (Sonnon) on Monday, September 15, 2003 - 10:15 am:
Have to agree with Bill. That was a really insightful log entry.
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Monday, September 15, 2003 - 01:19 pm:
091503 Afternoon Session
Warrior Wellness Intermediate x 2
Did everything double the reps that are in the tape. Took approximately 40 mintues. Was able to locate and target source of residual tension in lower right lumbar region. This has been a source of residula tension/pain for quite a while. THe exercises that helped the most are lumbar circles, obviously, and rotating the lunar plexus around the solar plexus. Feel relaxation in that area that I have not felt in quite some time however still have some work to do.
Overall the WW did a great job of finding the tension and relieving some of it. Had I let this go, as I have in the past, it would probably lead to a repetive use injury. Feeling pretty good about it now and will continue to use WW to target and relax the area.
Chris
--------------------------------------------------------------------------------
By Coach Sonnon (Sonnon) on Monday, September 15, 2003 - 01:37 pm:
Outstanding, Chris! Livin' by example.
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Monday, September 15, 2003 - 03:05 pm:
Thanks Coach!
Evening Session - Strength Circuit: Target Shoulders, Chest and Legs
Circuit done 4 or 5 times
2 CBs 15lb+15lb inward/outward pendulum/armpit cast x 5
Reverse Pushup x 6
Forward arm circles 15lb x 10
2KB front SQ x 6
Throw in few sets of 2 CB muscle outs x 5
Finished up with 3 sets of 2 KB rackholds/lockouts
Vibration Drill
I feel energized and looking forward to tommorrows day of Warrior Wellness
Christian
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Wednesday, September 17, 2003 - 04:24 am:
Middle of week two
Morning Session
Long Cycle C&J
2 16kg KBs
36,48,60,72 reps
I am definitely recognizing that I did not do WW yesterday. Hopefully this afternoons session will clear up some residual tension I have in the hamstrings. I plan on doing some four corner balance drill. If anyone has suggestions for any other specific exercises to relieve hamstring tightness I would be happy to hear them. I could look on the Z tapes and report back.
Chris
--------------------------------------------------------------------------------
By Bill Fox (Bfox) on Wednesday, September 17, 2003 - 06:29 am:
Chris
I cant even add that high - 230ish reps. Awesome work. Are you using vibration between and/or after. I really like the effect that has on my low back/ham area. The curved foward back counter-acts the lean back from the jerk.
Bill
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Wednesday, September 17, 2003 - 06:45 am:
Bill,
there are a few ways to add it up, but it does get daunting. I do the vibration drill between sets. Also in between sets I do finger waves to relieve the tension in the forearms created by the cleans. This afternoon I plan to do 40 minutes of WW.
Chris
--------------------------------------------------------------------------------
By Coach Sonnon (Sonnon) on Wednesday, September 17, 2003 - 06:54 am:
Chris, those are some mad reps! I'm looking forward to hearing your comp numbers, amigo.
Palpate with your thumb or fingers the following areas: the back of your heel, your Achilles tendon, the top of your fibula, and your hip point (where your femur inserts into your hip. If you can, also check your L4-S1. If you feel significant pain (5+ on a scale of 10), then the following suggestions may resolve your hamstring tension:
ankle circles and infinities,
knee circles and infinities (targetting the fibular head),
pelvic (targetting the SI) circles and infinities.
Concentrate on any where you feel crunchiness (crepitus) until it releases (no crunchiness and full, easy ROM).
Palpate the painful attachment area again and check the number on a scale of 10. When you find that the pain decreases (remember the new number on a 1-10 scale).
Then check the tension in your hamstring through movement. You will notice that the pain and tension are either completely released or significantly so.
Repeat until it resolves.
This is a very common issue with high rep bending and squatting actions such as in GS.
s
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Wednesday, September 17, 2003 - 11:14 am:
Coach Sonnon,
Here are my observations.
I tried waht you suggested and found a level 5 pain in the L4-L5-S1.
Then I realized what might have happened. Yesterday, I started WW and worked up until shoulders were completed before I got interrupted and had to stop. This left my shoulders, neck and upper back, nice and loose and the rest of my torso still tense.
What I did to resolve this is WW for neck/shoulders/elbows/wrists. Then double WW for rest of the body. Afterwards pain was dimished to a 2. Repeated full WW Intermediate and pain went to 0 and hamstrings are loose.
One thing I learned. WW is very very powerful when it comes to loosening/limbering up and is not just a program of movements that you mindlessly follow. My movements become more refined each time I watch the tape.
Chris
--------------------------------------------------------------------------------
By Coach Sonnon (Sonnon) on Wednesday, September 17, 2003 - 12:13 pm:
Awesome, Chris, awesome!
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Wednesday, September 17, 2003 - 03:34 pm:
Evening Session
Some Hack and Pack of my own
40kg KB Snatches 3+3:6+6:6+6
Clean and Sumo Squat 2x15lb Clubbells
6+6x10
Chris
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Friday, September 19, 2003 - 07:05 am:
Firday AM Session
2 - 16kg KB Long Cycle C&J
Slept late so had to train after work.
Planned to do
48,60,72,84 reps. Disappointed I didn't make it.
Actual
48,60,42 - done. Wiped out, out of gas, will try again next week. Off the MN for the weekend. If I'm lucky I wont have to do any work at the RKC and can find a pair of 1 poods to train on Sunday AM
Chris
--------------------------------------------------------------------------------
By Coach Sonnon (Sonnon) on Friday, September 19, 2003 - 07:32 am:
Have a safe trip and a great weekend, Chris!
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Tuesday, September 23, 2003 - 09:31 am:
OK, I am glad to be back home and back into my version of the double-d training.
Today I did the ladder thing again with 2 16kg KBs Long Cycle C&J
24,36,48,60,18,72 reps. The last set was hard. RPE peaked at about a 9 or 10. I was really smiling the last half dozen or so reps. I didn't feel them at all. I am very happy to be back home and back at it. I am feeling very good and very strong.
Since my schedule was messed up due to the travel, I am going to do 3 sessions today and one tommorrow and go with 3 on Thursday and Sat.
Looking forward to training again tonight with my clubs.
--------------------------------------------------------------------------------
By Coach Sonnon (Sonnon) on Tuesday, September 23, 2003 - 09:58 am:
Welcome home, Chris. Nice work.
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Tuesday, September 23, 2003 - 05:23 pm:
Afternoon Session
Warrior Wellness - Intermediate
Evening session
1 15lb clubbell
Fwd Arm Circle 15 reps, 20 reps
Lateral Cast 15r, 25reps
Sheild Cast 10s x 5r continuous switching hands every 5 reps.
Nice easy workout as I see how high I can go with the reps. I think 100 straight laterals is a worthy goal for now with the 15lb club. We'll see.
I saw no need for going up to 150 reps with the 16kgs. So instead I did one set today of 121 reps with the 16kg KBs. It lasted 11:10. I could have gone faster but I paced myself early on so as not to run out of gas. Actually this was easier than my previous workout and some other previous workouts I did. I could have kept going but I figured what the heck. I was only looking for a 10-12 minute continuous set, which was accomplshed.
So AS of today the 16kg Ladder of pain is done for now. Next time I hope to get 121 in 10 minutes. For right now the goal is using a hevaier kettlebell.
Here is the log from the old forum
By Christian Rubio (Crubio) on Monday, September 8, 2003 - 07:15 pm:
I am shooting for 150 continuos reps in the 2KBs Long Cycle Clean & Jerk with 2 16kg KBs at a pace of approximately 12 reps per minute.
To acheive this I will be using the Double D program of 2 sessions/day followed by a day of rest, but instead of using the Density Training format I'll be using the using the Ladder protocol. Each set of the ladder is incremented by 1 minute or 12 reps. I will do between 4-8 sets So 1st set = 1 min. 2nd set = 2 min, 3rd set = 3 min. and so on. I will wave the number of sets by feel. I will begin my program on 091003 with
16kg+16kg x 12
16kg+16kg x 24
16kg+16kg x 36
16kg+16kg x 48
16kg+16kg x 60
and end something like
16kg+16kg x 48
16kg+16kg x 60
16kg+16kg x 72
16kg+16kg x 84
16kg+16kg x 96
With a final day of one set of 150.
I will be restricting workouts to a maximum of 45 minutes as I plan to train 2x per day.
My second workout will consist of
3 sets of BB OH Squats followed by Clubbell combo -- forward circle, inward circle, outward circle.
Warrior Wellness will be sandwiched in between these two sessions, as per Double D.
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Wednesday, September 10, 2003 - 08:43 am:
091003 - Training Day 1
AM workout
Long Cycle C&J 16kg+16kg
12,24,36,48,60
Pace was approximately 10-11 RPM. Total time 30 minutes.
Afternoon Workout
Joint Mobility exercises, cervical circles, shoulder rolls, amosov squats, spinal twist, lumbar infinities, elbow infinities, standing shin rolls.
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Wednesday, September 10, 2003 - 03:12 pm:
091003 Evening Workout
Got my workout in 12 hours and 12 minutes after I started this AM workout.
one 15lb clubbell
3-4-5 forward cir, inward cir, outward cir
5-6-7-8-9-10 forward circle (this is a must exercise if you do a lot of jerks, which will strengthen you in the opp range of motion)
3-6-9 inward pend, outward pend, armpit cast - also a must if you do alot of jerks
OH BB Squat 45lb 3-6-9-12
Thats it, and celebrating my day off tommorrow yeah! I plan on hottubbing.
--------------------------------------------------------------------------------
By Coach Sonnon (Sonnon) on Wednesday, September 10, 2003 - 03:19 pm:
Chris,
I think you have a very helpful article in the works: compensatory strength for Gireviks using Clubbells to prevent recreational imbalances and remove strength deficits in opposite ROM from C&Js.
Enjoy the hot tub, amigo.
s
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Thursday, September 11, 2003 - 04:59 pm:
Today I did some Warrior Wellness Internediate Program, Felt great afterwards.
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Friday, September 12, 2003 - 06:21 am:
091203 Morning Workout
Long Cycle C&J 16kg+16kg
36,48,60,72
Great workout, works the cardio, endurance, and local muscles endurance.
Total time 32 minutes.
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Friday, September 12, 2003 - 04:53 pm:
Afternoon session
Warrior Wellness Intermediate Program
Evening Session
15lb Clubbell
Forward arm circles 4x15
Double Arm Pits cast, inward outward pendulums. 3x5
Shield Cast 2x15
Double arm pit casts
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Monday, September 15, 2003 - 08:21 am:
Morning Training 091503
2 KB Long Cycle 16kg+16kg
12,24,36,48,60
Cycled back today a little bit from Friday. Did not feel like working out today. Had to fight back the silly little inner pansy. Then he came back out at rep 20 of the last set and said put em down. I denied him victory and rolled right along to my measly 60 reps
Saturday I did some lateral casts and I am really starting to feel the benifits of strengthening the arms shoulders and back outside the range of motion of the jerk.
Kettlebell technique was right on today. Felt some residual tension in left shoulder and right lumbar. Will correct this afternoon with dynamic mobility.
--------------------------------------------------------------------------------
By Bill Fox (Bfox) on Monday, September 15, 2003 - 10:08 am:
Christian,
Nice use of the CBs/WW to strengthen, protect, correct the body from the rigors of "overdoing" the comp. lifts, which is necessary to achieve your GS goals. I'm doing a similar thing.
Bill
--------------------------------------------------------------------------------
By Coach Sonnon (Sonnon) on Monday, September 15, 2003 - 10:15 am:
Have to agree with Bill. That was a really insightful log entry.
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Monday, September 15, 2003 - 01:19 pm:
091503 Afternoon Session
Warrior Wellness Intermediate x 2
Did everything double the reps that are in the tape. Took approximately 40 mintues. Was able to locate and target source of residual tension in lower right lumbar region. This has been a source of residula tension/pain for quite a while. THe exercises that helped the most are lumbar circles, obviously, and rotating the lunar plexus around the solar plexus. Feel relaxation in that area that I have not felt in quite some time however still have some work to do.
Overall the WW did a great job of finding the tension and relieving some of it. Had I let this go, as I have in the past, it would probably lead to a repetive use injury. Feeling pretty good about it now and will continue to use WW to target and relax the area.
Chris
--------------------------------------------------------------------------------
By Coach Sonnon (Sonnon) on Monday, September 15, 2003 - 01:37 pm:
Outstanding, Chris! Livin' by example.
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Monday, September 15, 2003 - 03:05 pm:
Thanks Coach!
Evening Session - Strength Circuit: Target Shoulders, Chest and Legs
Circuit done 4 or 5 times
2 CBs 15lb+15lb inward/outward pendulum/armpit cast x 5
Reverse Pushup x 6
Forward arm circles 15lb x 10
2KB front SQ x 6
Throw in few sets of 2 CB muscle outs x 5
Finished up with 3 sets of 2 KB rackholds/lockouts
Vibration Drill
I feel energized and looking forward to tommorrows day of Warrior Wellness
Christian
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Wednesday, September 17, 2003 - 04:24 am:
Middle of week two
Morning Session
Long Cycle C&J
2 16kg KBs
36,48,60,72 reps
I am definitely recognizing that I did not do WW yesterday. Hopefully this afternoons session will clear up some residual tension I have in the hamstrings. I plan on doing some four corner balance drill. If anyone has suggestions for any other specific exercises to relieve hamstring tightness I would be happy to hear them. I could look on the Z tapes and report back.
Chris
--------------------------------------------------------------------------------
By Bill Fox (Bfox) on Wednesday, September 17, 2003 - 06:29 am:
Chris
I cant even add that high - 230ish reps. Awesome work. Are you using vibration between and/or after. I really like the effect that has on my low back/ham area. The curved foward back counter-acts the lean back from the jerk.
Bill
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Wednesday, September 17, 2003 - 06:45 am:
Bill,
there are a few ways to add it up, but it does get daunting. I do the vibration drill between sets. Also in between sets I do finger waves to relieve the tension in the forearms created by the cleans. This afternoon I plan to do 40 minutes of WW.
Chris
--------------------------------------------------------------------------------
By Coach Sonnon (Sonnon) on Wednesday, September 17, 2003 - 06:54 am:
Chris, those are some mad reps! I'm looking forward to hearing your comp numbers, amigo.
Palpate with your thumb or fingers the following areas: the back of your heel, your Achilles tendon, the top of your fibula, and your hip point (where your femur inserts into your hip. If you can, also check your L4-S1. If you feel significant pain (5+ on a scale of 10), then the following suggestions may resolve your hamstring tension:
ankle circles and infinities,
knee circles and infinities (targetting the fibular head),
pelvic (targetting the SI) circles and infinities.
Concentrate on any where you feel crunchiness (crepitus) until it releases (no crunchiness and full, easy ROM).
Palpate the painful attachment area again and check the number on a scale of 10. When you find that the pain decreases (remember the new number on a 1-10 scale).
Then check the tension in your hamstring through movement. You will notice that the pain and tension are either completely released or significantly so.
Repeat until it resolves.
This is a very common issue with high rep bending and squatting actions such as in GS.
s
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Wednesday, September 17, 2003 - 11:14 am:
Coach Sonnon,
Here are my observations.
I tried waht you suggested and found a level 5 pain in the L4-L5-S1.
Then I realized what might have happened. Yesterday, I started WW and worked up until shoulders were completed before I got interrupted and had to stop. This left my shoulders, neck and upper back, nice and loose and the rest of my torso still tense.
What I did to resolve this is WW for neck/shoulders/elbows/wrists. Then double WW for rest of the body. Afterwards pain was dimished to a 2. Repeated full WW Intermediate and pain went to 0 and hamstrings are loose.
One thing I learned. WW is very very powerful when it comes to loosening/limbering up and is not just a program of movements that you mindlessly follow. My movements become more refined each time I watch the tape.
Chris
--------------------------------------------------------------------------------
By Coach Sonnon (Sonnon) on Wednesday, September 17, 2003 - 12:13 pm:
Awesome, Chris, awesome!
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Wednesday, September 17, 2003 - 03:34 pm:
Evening Session
Some Hack and Pack of my own
40kg KB Snatches 3+3:6+6:6+6
Clean and Sumo Squat 2x15lb Clubbells
6+6x10
Chris
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Friday, September 19, 2003 - 07:05 am:
Firday AM Session
2 - 16kg KB Long Cycle C&J
Slept late so had to train after work.
Planned to do
48,60,72,84 reps. Disappointed I didn't make it.
Actual
48,60,42 - done. Wiped out, out of gas, will try again next week. Off the MN for the weekend. If I'm lucky I wont have to do any work at the RKC and can find a pair of 1 poods to train on Sunday AM
Chris
--------------------------------------------------------------------------------
By Coach Sonnon (Sonnon) on Friday, September 19, 2003 - 07:32 am:
Have a safe trip and a great weekend, Chris!
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Tuesday, September 23, 2003 - 09:31 am:
OK, I am glad to be back home and back into my version of the double-d training.
Today I did the ladder thing again with 2 16kg KBs Long Cycle C&J
24,36,48,60,18,72 reps. The last set was hard. RPE peaked at about a 9 or 10. I was really smiling the last half dozen or so reps. I didn't feel them at all. I am very happy to be back home and back at it. I am feeling very good and very strong.
Since my schedule was messed up due to the travel, I am going to do 3 sessions today and one tommorrow and go with 3 on Thursday and Sat.
Looking forward to training again tonight with my clubs.
--------------------------------------------------------------------------------
By Coach Sonnon (Sonnon) on Tuesday, September 23, 2003 - 09:58 am:
Welcome home, Chris. Nice work.
--------------------------------------------------------------------------------
By Christian Rubio (Crubio) on Tuesday, September 23, 2003 - 05:23 pm:
Afternoon Session
Warrior Wellness - Intermediate
Evening session
1 15lb clubbell
Fwd Arm Circle 15 reps, 20 reps
Lateral Cast 15r, 25reps
Sheild Cast 10s x 5r continuous switching hands every 5 reps.
Nice easy workout as I see how high I can go with the reps. I think 100 straight laterals is a worthy goal for now with the 15lb club. We'll see.