Drew Mathews Training

push press 3 reps on the minute 135 for 15 minutes  3 rounds for time:  5 push jerks 135 50 double unders  my time: 5:32  On the second round my brother came out and walked in front of me screwing up my double unders which up until that point were all unbroken. So I think that hurt my time a little.  Did some practice with pistols (one legged squats) after the metcon.  Distance Run 12 mile run 1:44:12 This totally sucked!! I still have a headache and stomachache from this. Happy with my time though.  DM

I had a very busy day today. From 9:30 to 3 I helped my mon clean around the house. After that she took me to visit Swamp Rabbit Crossfit, a new box downtown Greenville. I got a shirt from there and I might buy a punch card that's good for 12 visits and use it over the Spring. Then when summer comes I will probably buy the unlimited package(unlimited classes and open gym). Real nice gym! back squat 5 x 185, 205, 3 x 215, 225, 1 x 240, 255, 265(fail) 5 rounds for time:  my time: 4:50 5 clean and jerks 115  25 double unders  I totally screwed up on the double unders, I missed probably a total of 10 jumps. I think I could nock off at least 30 seconds if I got those under control. 

Merry Christmas!  Very good morning, got some new weightlifting equipment and decided I wanted to do a Christmas WOD with them.  overhead squats 5 x 95, 3 x 115, 3 x 135, 1 x 185, 1 x 205  Major PR of 20 pounds on the overhead squat. Once I take the bar off the rack in more scared about not completing the jerk than I am about making the squat.  "Grace" 30 clean and jerks 115 for time:  3:38 That was the first time I had ever done grace and it sucked. After 10 reps I was allready winded. Need to keep working hard! split snatch 2 on the minute 115 for 10 minutes Good day of training, hope to hit it even harder tomorrow. 

bench press 5 x 135, 5 x 150, 5 x 160 - 5 rounds power snatch emom  - 3 on minute 95 for 5 minutes - 3 on minute 105 for 5 minutes - 1 every 30 seconds 135 for 5 minutes Power snatches went really well, I only failed 1 rep and got it imediatly afterwards.  later this evening I had a couple Spain minutes and decided to do some kettlebell work.  100 kettlebell swings 35 pounds - 3:32 Real grip and forearm killer! 

After the crossfit endurance challenge I was still sore but not enough not to get in a workout. barbell curls 5 x 10 45 inclined curls 5 x 8 20 pound dumbbells squat clean 3 reps on the minute at 135 for 15 minutes overhead squat 7 x 1 135, 2 x 1 185 Hit a major PR of 30 pounds on the overhead squat. Feel pretty good hoping to get in another WOD tomorrow.

Before the challenge even started that morning I got bored and decided to hit a workout with a friend.  bench press 10 x 135, 140, 145, 5 x 155, 185 barbell curls 5 x 10 45 inclined bench 3 x 10 95 barbell rows 3 x 10 95 squat clean 2 x 135, 1 x 155, 185, 195 snatch 3 x 1 135 Then…at 8 o clock at night the challenge started! The challenge was you run for ten minutes every hour on the hour and then rest for 50 minutes. You do that 24 times.  The first few hours were pretty good, but once it got into double digits it started to get a little harder. We had totaled 13 miles at 12 hours, the halfway point in the challenge. Me and my friends decided we wanted to bike up to Chick-fil-A for lunch, so right after we ran we jumped on our bikes and biked 3 miles their and 3 back. The winds were absolutely horrible, I think it was like 21 degrees F with like 20 mph winds.  When we got back we ran and jumped right back into the competion. Around hour 19 I had totaled 21 ...

Morning max out clean 215 , I failed 225 3 times. Got under it just couldn't squat it up. max out push press 8 x 155 • Sleep 7 hours • Body feels good • Notes: 10 pound PR on clean and push press

Morning bench press max out 205 back squat max out 265 Afternoon Fighter Fit * 1 minute each station battling ropes heavy bag strikes crunches w/ abmat upper cuts on bag mouy Thai bag strikes grappling dummy strikes burpees wall sits jump ropes tire flips (every 2 flips jump over tire) * 15 second intervals between movements Krav for 1 hour MMA for 1 hour • Sleep 7.5 hours • Body feels good, legs still little sore • Notes: PR on squat by 20 pounds!!

Afternoon 10 mile moderate paced run 1:25:12 • Sleep 8 hours • Body shins and hip flexors are sore • Notes: ran in the rain today

Friday back squat 5 x 5 185 Saturday 500m row warm up bench press 10 x 135, 2 x 10 145, 10 x 135 back squat 10 x 135, 5 x 185, 3 x 3 225 deadlift 10 x 135, 5 x 185, 3 x 225, 1 x 275, 295, 315 fail inclined db press 5 x 8 50 lb db's one legged leg press 3 x 5 / leg 195 lumberjack press 3 x 10 / arm 90 lbs muscle ups 5 x 2 w/ 10 kettlebell swings 50 lbs b/t sets • Sleep 7.5 hours • Body feels good • Notes: worked out with two friends today, Ben and Jacob. Also went to see the movie Red Dawn, great and intense movie.

Thursday bench press 5 x 135, 5 x 10 135 EZ bar curls 3 x 10 45 deadlift 5 x 135, 3 x 185, 3 x 225, 1 x 275, 295, 315, 325, 335 Friday / Today mostly a rest day, but did do some squats back squat 5 x 5 185 • Sleep 7 hours • Body legs still sore • Notes: PR on the deadlift by 10 pounds pretty happy about that.

Morning 3 v 3 basketball for 75 minutes Afternoon Fighter Fit 1 minute battle rope slams 1 minute heavy bag strikes 1 minute jump ropes 1 minute crunches w/ abmat 1 minute push ups and dips 1 minute ring rows 1 minute wall squats 1 minute tire flips (every 2 flips jump over tire) 1 minute grappling bag dummy strikes Krav for 1 hour MMA for 1 hour • Sleep 7.5 hours • Body legs sore • Notes: great session tonight

Yesterday Fighter Fit 1 minute - jump ropes 1 minute - battle rope slams 1 minute - heavy bag punches 1 minute - crunches with abmat  1 minute - dips and push ups 1 minute - ring rows 1 minute - wall ball shots krav maga for 1 hour Tuesday / Today back squat 10 x 135, 155, 175, 185, 5 x 205, 3 x 225, 1 x 245 power clean 3 x 135, 155, 165, 175, 185 ghd back extensions 3 x 15 w/ 25# plate  step ups 3 x 10 /leg 105 • Sleep 7.5 hours • Body feels good • Notes: good

Afternoon 8 mile run moderate pace 1:06:51 • Sleep 8 hours • Body wiped out • Notes: good run today, felt pretty good. 

Today as some of you know was my first weightlifting competition. Preparing for this I was trying to get down into the 148 weight class, but since I have very little body fat that plan didn't workout so well. I did all sorts of things trying to nock of the weight; didn't drink as much water, limited calories and fat intake, took many hot baths, got in asounas, and more things.  This morning once I got there around 8:30 I weighed in at 153, so that means I'm in the 165 pound weight class…unfortunate. We had about an hour to kill after that, so I drove over a got a bagel just to waste some time. I got back around 9:30 and they started a meeting around 9:45 explaining the rules and everything that we should remember.  Warming up I did acouple sets of 3 at 135 for bench, then did a practice at what my opening weight would be at 185… got it fairly easily. Then did acouple more reps at 135. Over all I was feeling pretty good, even though the room was really cold.  ...

Morning bench 5 x 5 135 declined push ups 3 x 20 Afternoon Warm up: stretching, jumping jacks, push ups, lunges 1 hour krav maga 1 hour MMA  • Sleep 7.5 hours • Body good • Notes: Worked on defense when someone grabs your shirt, head locks, how to get out of head lock, and then some grappling. Really enjoying the krav and MMA stuff. 

Morning  1 mile moderate pace run 6:00 Basketball 3 v 3 for 45-50 minutes Afternoon  Fighter Fit  1 minute - battle rope slams 1 minute - jump ropes 1 minute - heavy bag punch 1 minute - grapple bag punches 1 minute - crunches w/ abmat 1 minute - dips and push ups 1 minute - pull ups (deadhang) 1 minute - wall sit  1 minute - tire flips (every 2 flips jump over tire) 1 minute - battle rope slams * 20 seconds between movements 1 hour krav maga • Sleep 7 hours • Body arms tired • Notes: worked on back mounts and how to get out of them. I'm trying to make a list of everything I've learned and document it so I can keep track of everything. Will post it once I've gotten it. 

Morning back squat 5 x 135, 5 x 185, 5 x 205, 5 x 215, 5 x 225 clean 3 x 135, 3 x 155, 2 x 165, 2 x 175, 1 x 185, 195 front squat 5 x 135, 3 x 5 155 Afternoon Krav Maga Circuit 1 minute - jump ropes 1 minute - punching heavy bag 1 minute - crunches 1 minute - knee muay Thai bag 1 minute - push ups and dips  1 minute - wall sit 1 minute - tire flips (every 2 flips jump over tire) 1 minute - battle rope slams * 15 seconds between exercises  1 hour Krav Maga 1 hour MMA  Sleep 7.5 hours Body feels good Notes: deffinately can tell I'm learning stuff in the krav and MMA. Last two nights we worked on and learned: 360 blocks, practical self defense, grappling moves, how to get people off of your guard, and triangle chokes, and other chokes. PR on back squats today. 

Over the weekend: 5k run in 21:51  Today : Afternoon bench press 5 x 135, 3 x 155, 1 x 165, 175, 185, 195, 205(failed 2x) floor press 4 x 10 135 inclined bench 3 x 10 105 5 minutes of continues core work Krav Maga Circuit 1 minute - jump ropes 1 minute - battling rope slams 1 minute - tire flips (every 2 flips jump over tire) 1 minute - punching heavy bag 1 minute - upper cuts on bag 1 minute - punching bag on ground 1 minute - dips and push ups (10 dips, 10 push ups, AMRAP) 1 minute - box jumps 20" krav maga practice for 1 hour  MMA practice for 1 hour • Sleep 7.5 hours • Body good other than legs tired • Notes: pretty mad about how it went on bench today. But tonight was my first night of krav and MMA so I am pretty pumped about getting into that. 

Afternoon power clean 3 x 135, 3 x 155, 2 x 165, 175, 185(fail), 185 back squat 5 x 135, 5 x 185, 3 x 205, 215, 225, 235, 240 snatch 2 x 95, 1 x 115, 125, 135, 145, 155(fail 2x), 135 • Sleep 7 hours • Body legs are sore • Notes: PR on back squat today by 20 pounds on my 3RM. 

Morning bench press 5 x 135, 5 x 155, 1 x 165, 175, 185, 195, 205, 210(fail) inclined bench 3 x 10 100 max set pull ups : 20 reps • Sleep 7 hours  • Body legs sore • Notes: 2 rep PR on the pull ups today

Afternoon clean and jerk 2 x 135, 1 x 155, 165, 185, 190(fail) snatch 2 x 95, 1 x 115, 125(failed 2x), 135, 140, 145 • Sleep 7.5 hours  • Body good legs are sore • Notes: during the snatches I failed 125 2 times, so I just decided to move on to 135 and got it. I ended up PRing by 10 pounds at 145. 

Morning squat clean 3 x 135, 3 x 155, 1 x 185, 190, 195, 200, 205 back squat 5 x 135, 5 x 185, 3 x 205, 2 x 225, 2 x 225, 20 x 135 step ups 3 x 8 / leg 65 front squat 5 x 135, 3 x 3 185 Afternoon 5 rounds for time: 10 sit ups (no using arms) 15 ring dips (kipping) 20 kettlebell swings 35 my time: 8:44 • Sleep 7 hours • Body chest and arms are sore • Notes: strength training was awesome today. I just got weightlifting shoes so I can tell those have a major impact on my lifts.  My birthday was yesterday and these are some of the things I got: - weightlifting shoes (rogue do-wins) - 35 pound kettlebell - krav maga and mma lessons - and some rogue fitness apparel for working out in

Morning bench press 5 x 135, 3 x 155, 165, 175, 1 x 185(failed 2nd), 3 x 185 floor press 4 x 10 135 inclined bench 10 x 100, 10 x 105, 10 x 110 Afternoon 12 minute AMRAP 6 deadlifts 185 12 push ups 24 double unders my score: 9 rounds + 5 double unders • Sleep 7.5 hours • Body is tired and arms extremely fatigued  • Notes: on the metcon today I was hoping for 10 rounds, and I was only 19 double unders away. Ready to keep working hard.  "Pain is Weakness leaving the Body" - A Navy SEAL

Morning deadlift 5 x 135, 3 x 185, 1 x 220, 245, 265, 285, 295, 300 front squat 5 x 135, 5 x 155, 5 x 165 snatch 2 x 95, 105, 1 x 115, 125, 135 clean and jerk 1 x 135, 155, 165, 175, 185 • Sleep 8 hours • Body good • Notes: good day over all

Morning 4 mile moderate pace run 30:12 this afternoon we played a lot of football in the backyard  • Sleep 8 hours • Body ready to go • Notes: good

Morning snatch 95 x 2, 105 x 2, 115 x 1, 120 x 1, 125 x 1, 130 x 1 x 2, 135 x 1 clean and jerk 1 x 135, 145, 155, 165, 170, 185 front squat 3 x 3 185 clean pulls 185 x 3, 195 x 3, 205 x 3 4-5 mile hike at DuPont Forest  • Sleep 8 hours • Body good • Notes: hit a 15 pound pr on my clean and jerk today, super pumped about that. Tomorrow I am planning on interning a 8k race with my cousins bodyfreind. Just a little competition to do before we have our thanksgiving meal. 

Morning 6 mile run moderate pace (50:56) snatch 2 x 95, 105, 110, 2 x 2 115 clean and jerk 1 x 135, 145, 155, 160, 165, 170 front squat 3 x 3 185 clean + 2 jerks 4 x 2 135 • Sleep 8.5 hours • Body feels good, hip flexers are a little tight  • Notes: on the clean and jerks today I hit a pr of 5 pounds. I'm hoping to have it up to 185 by the end of the year. 

Morning bench press 5 x 135, 145, 155, 165, 170, 175 hang power clean 5 x 135, 4 x 3 155 front squat 5 x 135, 3 x 155, 1 x 185, 195, 205, 215 Afternoon 30 minute run moderate pace (3.78 miles) • Sleep 7.5 hours  • Body legs are sore • Notes: went to the doctor yesterday and found out I have sinus infection. I didn't want it to effect my training that much so I just tapered it down a little bit. Tons of homework again tonight, and I'm going to our schools x-country banquet tonight. 

No Training Today I went to the doctor, and I am sick. Going to take it easy the rest of the day.  • Sleep 7 hours • Body is tired and legs sore • Notes: tons of school work again

Morning front squat 5 x 135, 3 x 155, 165, 175, 185, 195 power clean 5 x 135, 3 x 155, 165, 175, 2 x 185 deadlift 5 x 185, 3 x 205, 225, 235, 245, 255, 265 back squat 2 x 5 185 5 minutes of continues core work • Sleep 6.5 hours • Body legs are pretty sore and fatigued • Notes: I was hoping to get another workout in today, but school work didn't allow that. 

Morning  bench press 3 x 135, 155, 165, 175, 2 x 185 floor press 3 x 5 135 ghd back extensions 4 x 15 inclined bench press 3 x 10 95 weighted pull ups 3 x 5 45 6 minutes of continuous ab work Afternoon 1 minute 6 inches 1 minute L-plank 1 minute plank 1 minute R-plank 1 minute superman • Sleep 8 hours • Body feels great • Notes: packed with homework this week … might limit some of my training. 

This weekend has been crazy. Saturday night we headed up to virginia for a funeral then came back on Saturday night. 8 hour drive each way. • Sleep 8 hours • Body is ready to go • Notes: starting to think in coming down with a cold.

So me and a couple of my friends have been thinking about doing this for quite some time. It is going to last 24 hours and it's going to be a mix of an adventure race and BUD/S. This is for people who are wanting to go to BUD/S or wanting to be part of some othe type of special forces or someone who is just wanting to test themselves mentally and physically. I have never done a 24 hour challenge like this before, and am very eager to see what it's like. The way that I have designed this so that each person will have to make decisions, act rationally, and remember information during all of it. Also while being cold, out of breath, and physically exhausted that will make it much harder, and it will require mental toughness to get threw it all. And adding to that most of the challenges will be a team effort, and I don't expect that to be an easy thing to do while being under constant physical stress. With this contest I am not keeping up with points or a score, however I a...

Morning Didn't really feel to good this morning so just fooled around with some weights. Bench press 3 x 5 155 Deadlift random sets Back squat random sets • Sleep 8 hours • Body feels run down • Notes: not mentally with it today again. Couldn't beleive the results of the allection. Sucks!

Morning Deadlift 5 x 135, 185, 205, 225, 245 Lunges 5 x 10 95 Power Snatch 5 x 3 95 100 push ups 100 sit ups 100 flutter kicks 4-count this was not timed and I did not do any of them unbroken Afternoon 2 x 10 minute runs easy pace (1.22, 1.24) • Sleep 8 hours • Body feels good • Notes: mentally wasn't with it today

Morning Bench press 5 x 165, 3 x 185, 1 x 200 Shoulder press 5 x 95, 3 x 110, 1 x 125 Power Clean 5 x 155, 3 x 175, 1 x 195 • Sleep about 5.5 hours • Body is pretty tired and run down from lack of sleep • Notes: hoping for a big day tomorrow

Shot guns for about 30 minutes this afternoon. Aim wasn't too bad, but not great. • Sleep about 8 hours • Body legs still sore • Notes: nutrition not that good this weekend (never tasted so good)

Morning Calisthenics 50 push ups, 50 sit ups - rest 3 minutes 30 push ups, 30 sit ups - rest 2 minutes 20 push ups, 20 sit ups - rest 1 minutes 10 push ups, 10 sit ups clapping push ups 4 x 10 60 minute run moderate pace (7.34 miles) • Sleep 8.25 hours • Body Extremely sore from the run • Notes: need work on the push ups and sit ups

Morning Front squat 5 x 135, 155, 185 Back squats 3 x 5 185 Power clean 3 x 135, 145, 155, 165, 175 Overhead step ups 2 x 10 /leg 45# Afternoon Pull ups 4 x 10, 1 x 8 Push ups 6 x 20 Sit ups 6 x 20 (1 minute breaks) Core Work 1 minute each station: 6 inches L-plank Plank R-plank Superman 5k run moderate/fast pace  (21:01) • Sleep 8 hours • Body is exhausted • Notes: Doing those 1 minute breaks really demolished me, I think I'm going to stick with that amount of rest for the next couple weeks and see how it works. The run today was suppose to be just a 30 minute run, but around the 2-2.5 mile mark I looked at the watch and realized I was at a good pace so I picked it up and tried for a 5k. Happy with the result considering I had already done lower body strength training today.

Morning Bench Press 2 x 10 135#, 1 x 16 x 135# Inclined Bench 3 x 8 115# Floor Press 3 x 8 135# Afternoon  Injury Prevention Internal rotation 3 x 30 External rotation 3 x 30 Straight arm rows 3 x 20 High W rows 3 x 20 Sleeper Stretch 5 x 30 seconds /arm Lat Stretch 3 x 30 /arm  Foam rolling lats, back, legs • Sleep 8 hours • Body little tired • Notes: first day of fall baseball practice was today. 

Afternoon pull downs 4 x 10 180 seated rows 4 x 10 185 bb curls 4 x 10 45 weighted ring dips 5 x 5 20 (1 minute breaks) • Sleep 7 hours • Body feels decent • Notes: threw the baseball today. Tomorrow is the first day of fall baseball practice. 

Morning Pull ups 5 x 10 Ring Dips 4 x 12 Ring Push ups 5 x 10 1 minute each station 6 inches, L-bird dog, R-bird dog, plank Afternoon Lunges 3 x 20 25# dbs Leg curls 3 x 10 70# Leg extensions 3 x 10 80# • Sleep 7.5 hours • Body feels real good • Notes: not tons of time to train today, to much school work

Morning Bench press 5 x 135, 155, 165, 170 F, 170 Floor Press 5 x 135, 155, 160 Strict Press 5 x 95, 100, 105 Afternoon Dips 5 x 10 Push ups 5 x 20 Sit ups 5 x 20 • Sleep 8 hours • Body is good • Notes: threw the baseball this afternoon with my brother. 

No Training • Sleep 7 hours • Body feels great • Notes: went to the baseball field and hit for a while today

Afternoon 1000m row WU  Deadlift 1 x 135, 185, 225, 245, 265 Bench Press 5 x 135, 155, 165, 170 DB shoulder press 5 x 30, 35, 40, 45 Dips 4 x 15 Pull ups (deadhang) 3 x 10 Muscle ups - I worked on technique on the rings and on a bar • 8 hours sleep • body feels good, little tight • Notes: trained w/ my friend Ben today, always nice having a training partner. 

Morning Front squat 3 x 135, 185, 190, 195 Squat clean 5 x 135, 135, 155,  2 x 155, 155 Curls 15-10-5-10-15 (no dropping the bar) 35# - 45# - 50# - 45# - 35# Clean & Jerk 2 reps on çh the mifbnute 10 minutes 135#  Walking lunges 3 x 10 w/ 45# overhead • 7 hours sleep • body feels good • notes: going to hunted house tonight, can't wait

Morning  Bench Press 5 x 135, 135, 145, 155, 160, 1 x 15 135 Floor Press 15 x 95, 105, 115 Inclined Bench 10 x 95, 95, 95 Then we did some core work for about 5 minutes.  Did yard work for 1.25 hours.  • 7.5 hours sleep • body feels good, ready to go • mental worn down, tired

Afternoon 20 minute run easy pace (2.5) 10 pull ups, 30 push ups, 30 sit ups (rest 2) 10 pull ups, 30 push ups, 30 sit ups (rest 2) 10 pull ups, 30 push ups, 30 sit ups Front squat 5 x 95, 135, 145, 150 Good morning 5 x 95, 135, 145 1 minute at each station - 6 inches, R side plank , plank, L side plank, superman Taking the rest of this week somewhat easy (not as much volume), do to starting this new program on Monday.  • 7 hours of sleep • body is a little run down and tired • mental is ok, lot of school work lately

Afternoon Deadlift 1 x 185, 225, 245, 265, 275, 280 Snatch pull 2 x 3 135, 3 x 3 155 Power Snatch 1 x 95, 115, 125, 130, 135  PR 10 Minute AMRAP  3 power snatch 105  5 overhead squats 7 push ups :30 sec rest My score : 5 rounds 30 minute run (moderate pace) (4.15) Body felt good today, only got 6.5 hours of sleep though. 

10:30 Strength  Bench Press 5-5-5-5-5      135, 155, 160 x 3 sets Front Squat 5-5-5-5-5      135, 155 x 4 sets Clean Pulls 2 x 3 205, 3 x 3 220 Hang Power Clean 2 x 3 135, 3 x 3 155  - hang clean ladder 135-145-155-160-170-175-180-185 4:45 Metcon 3 rounds 5 power clean 135 10 burpees (to touching 8 ft target) 20 double unders 3:31 Calisthenics Pull ups 4 x 10  (deadhang) Push ups 1 x 25, 3 x 20 …deffinately need work on the push ups.  Felt a little run down today; I don't know why.  Going to hit it pretty hard tomorrow hopefully.  Drew

Friday 7 mile hike w/ 30# ruck Fun day of hiking w/ family. We went up to Table Rock.  Saturday was a complete rest day.  Sunday/Today 3 rounds - 2 minute rounds -400m run -Max Deadlift @ 185 w/ time remaining * no set amount of time for recovery My scores: 11-12-12 Reverse pull downs 4 x 10 165#  + 10 push ups b/t sets Seated rows 4 x 10 180#  + 10 push ups b/t sets 80 total push ups Great weekend I'm working on planning a 24 hour challenge for Christmas break.  It's going to be:  - 10 minute run  - 50 minute break 24x for a total of 24 hours I have 2 people who already said they would do it.  Get Better!!

This morning I started the day off by taking my dog for a 3/4 mile walk.  Strength workout right afterwards: Deadlift - find 3 rep max 3 x 260 Front squat - find 3 rep max 3 x 185 Pretty happy with these numbers. Would like to get them up 10-15 lbs in the next month.  50 burpees - for time 2:08  Burpees are not fun at all Took a little break then jogged up to a straight road and did 5 x 100m sprints  (35 second intervals) Then I went to a hill and did 5 x 25m hill sprints  (rest is walking back to starting point) Right before lunch I did some: Secondary Strength movements Lat pull downs  3 x 5 195# Seated rows 5 x 5 215# Weighted dips 5 x 5 45# Lunch and a break 3 rounds 1 minute - strict pull ups 1 minute - air squats 1 minute - handstand push ups *1 minute rest between movements 3 rounds - not timed  400m run 5 front squats 95# 5 back squats 95# 5 o/h squats 95# Did this workout mainly just for stami...