Author Topic: Scooby 2011 Journal (Read 556770 times)

adarqui · « **Reply #705 on:** June 08, 2016, 10:15:40 pm »

Quote from: LBSS on June 08, 2016, 08:54:39 pm

damn, lean as fuck

ya seriously..

the pic itself is really sick.. the leanness+athleticism almost makes it look like some professional physique model fitness photo.

shredded.

now scoob just make sure you are listening to your body. if your knee is hurting, don't blindly brute force your way through it.. there's no awards for training through pain or making things worse. So just listen to your body more, in order to become more consistent by being healthier, which will allow you to go harder each workout.

also, please practice some self lobs at the end of each jump session.. you don't even need to try and dunk the ball.. if you just practiced the lob, run up, grab it in the air and try to lay it up (or just literally grab it and that's it, or hit the ball and the rim), you'll get better at self lobbing. If you eventually want to land some nasty run-up dunks with maximum vertical jump, you should SLOWLY try to acquire this skill.. Even if it's only 2-5 reps.

lots of people want to dunk, but don't practice lobbing.. that's fine, especially if your goal is to only dunk off of a dribble. but lobbing is one of the most fun ways to dunk because you can use your maximal running vert (and even get a little higher than usual) by chasing the ball in the air.

i'll give you an example.. I want to be able to run-up from half court or further on my single leg jumping. I want to be able to generate serious speed and just launch. I couldn't even do a weak jump initially, when I ran out from that far. My steps would get messed up, i'd feel hesitant, it's scary, i'd abort etc.. But in most of my SLRVJ sessions i've been practicing it slowly.. very slow runups + very light jump, faster runups + light jump, maximum speed runup + extremely light jump.. I've made alot of progress over the months. It's definitely not something I could do right from the start; i've just been slowly chipping away at it. And i'm not at max-speed runup + maximum effort jump yet, not even close.. but i'm getting there. So, point being, even though it felt so weird & impossible in the beginning, I know it's something that will eventually help me, if I can handle that kind of speed + jumping with maximum effort. So slowly chipping away at something like that may take a while, but after several months (or who knows how long), we'll eventually get it & reap the rewards.

pc!

scoobychau · « **Reply #706 on:** June 16, 2016, 12:57:50 am »

Thanks for the comment adarq.
I have been bust without updating my journal as often as i should. But i am still on schedule with the routine i planned earlier.

For the pass 4 Olfiting/Squat session, I had been adding 10lb on the 5x5 squat progressively. Until I finally can not make it I am currently squatting at 305lbs at 170lbs.

Nagging pain on the knee is still there, is minor, and it seems to go away after warm up and a lot of stretch, it is as if my quad is too tight which pulling my knee cap up.... Not sure, I had been being careful...with ice and glucosamine and lot of stretching... it is still there... and not going away.

with the recent raining weather, there was a 5 days rain last week, which cut down my Jump to rims session by 1 time last week.

As for this week, it is still always raining, some time just a quick shower here and there which just wet the floor.

Something i notice is 45 or 60min jump session seems to be not enough. I did 5 stand still, 5 one step, 5 two steps and 5 three steps jump... with some full run up near the end. At the High rim session, Some time i can not even touch the rim untill 30min in to my training session.
I guess i am not warming up properly. or when I am finally reaching over the rim, it is nearly time for me to head home.

I think I need to jump more, my body is looking better and better (i am getting close to adding a 3rd hole on my belt), I am also lifting heavier on both my upper body and lower body, yet i am not jumping higher.

I can only blame it on not enough jumping.
I Think.... Those lunch Uppbody will be replaced with Dunk Attempt at low rim... and whenever the weather is bad, i will just head indoor for a upper session.

The upperbody work out.. seems to be only good for look only... it does not seems to transfer to jump.... at all..

As for the HIIT 100m, I am getting better at it, instead of resting like 3 min per sprint, rest time is shorten to 2 min now.
the slow down distance is about 20 meter or so...so it might be bad for my knee... which i should pay attention and be careful also.

So in conclusion, I will be Jumping more at lunch at low rim....and TRY to warm up better.. even though i only have 45min at lunch.
and once a week i should at least jump at the High Rim close to home for 1 session on the weekend, and hope to do it for 1.5 hrs if possible with better warm up.

Question.... How do you guys warm up for a jump session efficiently? I try to do the following.. not sure if it is good.
Depth Drop x8
Sprint 30m
Depth jump x 5
Repeat Sprint and Depth Jump for 3 sets
Quick Tuck Jump x8

something like that.

(btw, I did a sessio of jump rope due to the never ending rain... I am getting better at jumping rope... lol... i did like 30 jump without kicking the rope....lol.. still a beginner. But Andy the 44yrs old dunker... suggested me to Jump rope at the end of every training session.... QUICK lighting alternating speed rope as well as High jump double under..... he asked me if i had started doing it.. and i told him.. i had not yet..... um.....)

AGC · « **Reply #707 on:** June 16, 2016, 02:49:57 am »

On the knee, it sounds like it might be some sort of quad tendinopathy if you're getting pain above the knee. I would stop the HIIT 100m sessions on concrete immediately. Ice and glucosamine probably won't do much, I have no idea if you do any SMR stuff at all but a rolling pin like this:

With a roller that freely rotates around an axis is the best for smashing the quads and lower adductors that connect to the knee. No need to get one of those $50 things, a $5 rolling pin is harder and better.

Also, you're getting too obsessed with fat loss at this stage. Don't emphasise the HIIT sprints for fat loss. Didn't you read the comments from adarq and LBSS saying how goddamn ripped you are right now? You're squatting 2x BW repeatable, lean AF, just get the jumps in!! You should also consider the weighted vest approach that T0ddday has been popularising lately, it might work wonders for you. Just focus in on the goal right now buddy.

scoobychau · « **Reply #708 on:** June 16, 2016, 03:12:32 am »

Thanks acole14,

i have this stick at home, it is note flexible and hard.. but it works i guess.

i found this picture also which best show the pain area, exactly where his RIGHT Thumbs touches on the top/inside of knee cap is the sore area.

I agree... need to jump more. HIIT or uppbody... is optional....

where can i get more info on weight vest approach? i think i missed that.

AGC · « **Reply #709 on:** June 16, 2016, 07:56:53 am »

That roller is OK, I just find they bend too much. My myotherapist friend has really emphasised how much you really need to apply force to the muscle in targeted ways to actually affect the tissue. A gentle foam roll is great for popping air in your vertebrae and getting a bit of blood flow but after awhile it just doesn't cut it. You could just have really tight adductors (inner thigh muscle) that are pulling on that attachment point at the knee. Just rub them hard with the roller then stretch them with a strap (anything will do, even a towel):

See if that helps. I had really tight adductors from sprinting and I think it led to knee tracking problems, chondromalacia and probably some medial patellar tendinopathy. It's hard because they're not something you necessarily think to do work on, and it's awkward.

For weight vest stuff, read LBSS or my log over the last few months, or PM T0ddday. Basically involves getting a 10-15lb (5-7kgs) weight vest, wearing it during daily activity and during warmups and most exercises you do except for ME jumps.

T0ddday · « **Reply #710 on:** June 17, 2016, 01:21:23 pm »

Quote from: acole14 on June 16, 2016, 07:56:53 am

That roller is OK, I just find they bend too much. My myotherapist friend has really emphasised how much you really need to apply force to the muscle in targeted ways to actually affect the tissue. A gentle foam roll is great for popping air in your vertebrae and getting a bit of blood flow but after awhile it just doesn't cut it. You could just have really tight adductors (inner thigh muscle) that are pulling on that attachment point at the knee. Just rub them hard with the roller then stretch them with a strap (anything will do, even a towel):

See if that helps. I had really tight adductors from sprinting and I think it led to knee tracking problems, chondromalacia and probably some medial patellar tendinopathy. It's hard because they're not something you necessarily think to do work on, and it's awkward.

For weight vest stuff, read LBSS or my log over the last few months, or PM T0ddday. Basically involves getting a 10-15lb (5-7kgs) weight vest, wearing it during daily activity and during warmups and most exercises you do except for ME jumps.

I mean you can't beat good therapy from a trained myotherapist... Especially for before performance work. Some of those guys work magic...

BUT.. IMO the best foam roller is not a foam roller but plumbing pipe (about 3-5'' diameter) plastic hard pipe you get at the hardware store... Great stuff and costs a fraction of a foam roller... Rollers are great... Foam rollers are a waste of money...

AGC · « **Reply #711 on:** June 20, 2016, 10:56:02 pm »

Quote from: T0ddday on June 17, 2016, 01:21:23 pm

Quote from: acole14 on June 16, 2016, 07:56:53 am
That roller is OK, I just find they bend too much. My myotherapist friend has really emphasised how much you really need to apply force to the muscle in targeted ways to actually affect the tissue. A gentle foam roll is great for popping air in your vertebrae and getting a bit of blood flow but after awhile it just doesn't cut it. You could just have really tight adductors (inner thigh muscle) that are pulling on that attachment point at the knee. Just rub them hard with the roller then stretch them with a strap (anything will do, even a towel):

See if that helps. I had really tight adductors from sprinting and I think it led to knee tracking problems, chondromalacia and probably some medial patellar tendinopathy. It's hard because they're not something you necessarily think to do work on, and it's awkward.

For weight vest stuff, read LBSS or my log over the last few months, or PM T0ddday. Basically involves getting a 10-15lb (5-7kgs) weight vest, wearing it during daily activity and during warmups and most exercises you do except for ME jumps.

I mean you can't beat good therapy from a trained myotherapist... Especially for before performance work. Some of those guys work magic...

BUT.. IMO the best foam roller is not a foam roller but plumbing pipe (about 3-5'' diameter) plastic hard pipe you get at the hardware store... Great stuff and costs a fraction of a foam roller... Rollers are great... Foam rollers are a waste of money...

100%. It's ludicrous how much the markup is for the over-engineered SMR products that are everywhere in sports stores now. I can't have paid more than $100 over many years all up for my toolkit.

adarqui · « **Reply #712 on:** June 21, 2016, 01:34:45 am »

i used to use PVC.. after a while, got completely fine with it.. initially it was the devil though.

i like it better than my foam roller.. foam rollers are just too thick imho.. 2" pvc = perfect.

scoobychau · « **Reply #713 on:** June 24, 2016, 11:04:33 pm »

160625 3 weeks into my hardcore schedule
Just finished one of the morning Sat jump session today at 8am in the morning.
I have to say, it is one of the worse jump jump session.

not sure if it is because only sleeping 6-7 hrs, or because of the rim is higher, or because CNS is dirt slow in the morning or because of the shoes...out of 20 jump in 1 hrs session, I manage to just Tap the rim and not getting over at all. Now i know this rim is... either official 10 or may be slightly higher.

But I am just not feeling it. I think this is the 3rd time I had a morning jump sessions. in fact, none of my previous jump session is good.

For the pass 3 or 4 weeks, I manage to not skip any training session during the first 2 weeks, then due to busy work or raining day after days.
I did skipped a session of Upperbody or a session of HIIT once per week.

Having said that, I ensure myself that I can not skip a Jump or olift/squat session (I will make up for it no matter what). So the only thing that i skipped is those optional item (may be 1 session of Upperbody, or 1 session of HIIT per week).

Olifting/Squat session is progressing with improvement. The 5x5 squat session was going up by 5lb every session now at 45 45 45 lbs (315lbs at 172lbs bw). There is good days and bad days. Like my last session is a bad day where I max out at 295lbs 5x5 when i feel tired.

I recall the 44 yrs old dunker told me to keep doing what I am doing for 5 weeks or so, then switch to lighter weight for another 5 weeks, then switch to even lower weight for thefinal 5 weeks.

So i guess i am in strength phrase where Bad performance in vert is acceptable? I just hope it is not an excuse.

I have some reading i should do, the VJB 2.0 I had only read 30 page out of the XXX pages. and also i have to read that Make in CHINA dunker blog where he wrote alot of article targeted for asian reader.

Also. i have some thing i should look into:
1. Weight vest usage (Toooday) or may be find my portable Jumper
2. Jump Rope Andy method, Why am i not doing it still... why all this excuse...

Conclusion: I am not Jumping higher....
PS. One of my friend will help me do a photo shoot in 2 weeks time.
While i am continuing my routine, I am trying to do salt / water loading to make myself as lean as possible for this photo shoot.
no/low carb, hi sodium hi water intake... toward hi carb no water photo shoot day. (just for fun... once in a life time thing)
Seriously hope this will make me lose my focus. I had already quit my basketball team..
so it is just me vs the 10 foot rim now.

Reference:
http://www.bodybuilding.com/fun/7-scientific-steps-to-camera-ready-body.html
http://www.moonskyedu.com/bodybuild/6%E5%BC%B5%E5%AE%B6%E8%BC%9D.htm

adarqui · « **Reply #714 on:** June 25, 2016, 03:12:34 am »

go heavy for 10 weeks then light for 10 weeks? dno, don't like it.

you're basically someone with a 2xBW 1RM squat right now.. right? that'd be great for me, but maybe only "good" for you.. so if you can safely keep increasing your squat, I would do so. Squatting 2.3 x BW for a 1RM means you will be able to move 2 x BW faster.. it also means you will be able to move 1 x BW even faster. Obviously 1RM isn't the only thing that matters, how fast you actually can complete the rep matters too, especially the transition from eccentric->isometric->concentric.. but, focusing on that for very heavy lifts is risky.. Focusing on it during your warmup/workup sets, and even your work sets (of 5+ reps, or submax singles) is far safer and more beneficial.

Are you focusing on speed at all? I personally don't like dive-bombing (the eccentric/lowering part) - why risk it, but I do like accelerating out of the bottom position (during the transition phase) all the way through to completing the lift - standing up.

If you're not focusing on speed .. i'd start thinking about focusing on it during your workup-sets (warmups before you work sets).

I personally don't think you're the type of athlete who is going to benefit from 10 weeks of lifting, and then 10 weeks of deloading.. I've always thought you are the type that needs a fairly large squat, but also needs to jump alot more.. I think squatting becomes even more important when you don't have a good group of people to jump with.. it's harder to manufacture that kind of adrenaline when jumping 'alone'. Lifting heavy is a good way to create that response, at least.

pc!

scoobychau · « **Reply #715 on:** June 26, 2016, 12:22:16 am »

160626 No carb = No power?
Just finished my weekend olift/squat session today.
Target working set is 335lbs (45 45 45 10 plates), as I was able to do 325lbs weeks ago.
End up Could not do it... too heavy, no depth and slow at first set (45 45 45). So i did (45 45 35) and the end my 5th set back at (45 45 45)

Not sure if it is because i am cutting too much carb... which stopped me from improving my squat. Before when i was improving, i am on low carb... bust still eatting some. This few day/week I am really cutting down.. (preparing for the photo shoot)

I agree with Adarq that i should focus on speed, infact there was a time where i was lifting light and ONLY focus on speed, Speed down and Speed up with light weight. and when i got heavier, i slowly go down but speed up and bounce out of the hole... trying to get that redirection/speed stimulation. (which did not help much)

So back to where I am now, currently. I call it Olifting/Squat session because, I warm up the session with Hi pull, then as i get heavier shift to Hang Clean/Clean and as I get heavier, shift to squat.. and end with 5x5.

so a typical Lifting session go like this:
Hi Pull (Plate on each side)
Bar x8
10 x6
20 x5
35 x5

Hangclean
45 x5
45 10 x4
45 10 10 x3.5

Squat
45 45 x3
45 45 25 x3
45 45 45 x5 x5 x5 x5 (some time go heavier depend on the day)

The reason for this setup is.. to LIFT Fast focus on Explosive power.... so all those Olifting is in the beginning. (one bad thing is.. i only have like 25 min max for squat. and often, the first set is pared up with knee soreness and not stable, and as i squat more I feel tired and week but often the last set of 5x5 feel easier again... as if i had finally warmed up.

Let me keep doing this... consistently... and see how how things go...lets hope i can lower my weight increase my squat... for the sake of relative strength.

I spent an hour reading the VJB2.0 once a week, and the take out from today is:

Quote

You MUST consider the impact of fatigue. For the jump trainee fatigue and fatigue management should be looked upon as qualities just as important as your strength, power, reactivity etc. Fatigue can mask fitness and you have to be aware of that and know how fatigue impacts you and know how to manipulate it. A lot of times athletes think they need to do this or that when all they really need to do is manage fatigue better.

A more realistic way of de-loading from strength work is to simply use the 1/3 rule: It takes about 1/3 the volume to maintain strength gains as it does to gain them, providing intensity (load) is maintained. So, you can simply reduce your strength work by around 2/3 and look to maintain for a while. This could be as simple as performing 5 sets of 1 rep once per week – an approach I like to use.

T0ddday · « **Reply #716 on:** June 26, 2016, 01:00:34 am »

Quote

Let me keep doing this... consistently... and see how how things go...lets hope i can lower my weight increase my squat... for the sake of relative strength.

I really hate telling any athlete that they can't do something... But you have got to be realistic. This is a plan for failure. Facts:

1) you are already really lean and want to get even leaner (photo shoot lean)
2) you are already strong in the squat
3) your not a beginner in the squat

Sorry man, but people with those three facts simply don't add poundage to their max squat WHILE dropping body weight. It's just not realistic. You can increase relative strength by maintaining squat while cutting a few more pounds but even that is going to be hard...

Ask yourself... Do you think your squat 1Rm is holding you back from your jumping goals. I personally don't think it's the key but you know your body best so if it is... Then go on a block while your are not trying to drop be and add some poundage. Then cut bw and maintain the new squat strength.

If it isn't. Then maintain or accept a small loss in squat strength, drop more weight and spend time on the myriad of other weaknesses you have that are not bw dependent.

Kingfish · « **Reply #717 on:** June 26, 2016, 01:05:58 am »

Quote from: scoobychau on June 26, 2016, 12:22:16 am

160626 No carb = No power?
Just finished my weekend olift/squat session today.
Target working set is 335lbs (45 45 45 10 plates), as I was able to do 325lbs weeks ago.
End up Could not do it... too heavy, no depth and slow at first set (45 45 45). So i did (45 45 35) and the end my 5th set back at (45 45 45)

Not sure if it is because i am cutting too much carb... which stopped me from improving my squat. Before when i was improving, i am on low carb... bust still eatting some. This few day/week I am really cutting down.. (preparing for the photo shoot)

I agree with Adarq that i should focus on speed, infact there was a time where i was lifting light and ONLY focus on speed, Speed down and Speed up with light weight. and when i got heavier, i slowly go down but speed up and bounce out of the hole... trying to get that redirection/speed stimulation. (which did not help much)

So back to where I am now, currently. I call it Olifting/Squat session because, I warm up the session with Hi pull, then as i get heavier shift to Hang Clean/Clean and as I get heavier, shift to squat.. and end with 5x5.

so a typical Lifting session go like this:
Hi Pull (Plate on each side)
Bar x8
10 x6
20 x5
35 x5

Hangclean
45 x5
45 10 x4
45 10 10 x3.5

Squat
45 45 x3
45 45 25 x3
45 45 45 x5 x5 x5 x5 (some time go heavier depend on the day)

The reason for this setup is.. to LIFT Fast focus on Explosive power.... so all those Olifting is in the beginning. (one bad thing is.. i only have like 25 min max for squat. and often, the first set is pared up with knee soreness and not stable, and as i squat more I feel tired and week but often the last set of 5x5 feel easier again... as if i had finally warmed up.

Let me keep doing this... consistently... and see how how things go...lets hope i can lower my weight increase my squat... for the sake of relative strength.

I spent an hour reading the VJB2.0 once a week, and the take out from today is:
Quote
You MUST consider the impact of fatigue. For the jump trainee fatigue and fatigue management should be looked upon as qualities just as important as your strength, power, reactivity etc. Fatigue can mask fitness and you have to be aware of that and know how fatigue impacts you and know how to manipulate it. A lot of times athletes think they need to do this or that when all they really need to do is manage fatigue better.

A more realistic way of de-loading from strength work is to simply use the 1/3 rule: It takes about 1/3 the volume to maintain strength gains as it does to gain them, providing intensity (load) is maintained. So, you can simply reduce your strength work by around 2/3 and look to maintain for a while. This could be as simple as performing 5 sets of 1 rep once per week – an approach I like to use.

not going to work. you should get strong and fat squatting into the 405lb+ then leaning back down while keeping as much quads as you can.

if you are struggling with 3 plates, your baseline strength is not going to get you far. i paused 440lb @ 170lb bodyweight to get myself dunking. your reach is shorter than mine. you need to be stronger.

400lb squat is not impossible. dreyth did 455 too. its becoming more achievable.

i hope you make it. stop getting broken.

<a href="http://www.youtube.com/watch?v=SGSq-YOYOmw" target="_blank">http://www.youtube.com/watch?v=SGSq-YOYOmw</a>

T0ddday · « **Reply #718 on:** June 26, 2016, 06:12:35 pm »

^^^ Lol. Kingfish must have posted just after me.

This is good advice you are getting. You should listen to it. Consider that me and kingfish have VERY different philosophies about training BUT agree on the main point that your strategy of pushing up your squat while losing weight is a very bad goal and will lead to failure and injury...

Obviously he trains very differently than me - using the squat as a primary tool where I use speed and hip pop to make jumps and sprints happen... What I don't agree with him on is

(1) You must squat more to jump high. For standing vertical jump which he performs he is probably right and only a few exceptions. However, I know many people who squat less than you and jump higher for DLRVJ. Of course, getting your squat up works for him AND it surely won't hurt you especially as your standing vertical jump is concerned. Again, it's up to you whether you think increasing squat or relative strength is a priority - if it is then you should listen to him with the one exception...

(2) His advice to get "fat" and strong is hyperbolic. You may already realize this but I wanted to make it clear. Nobody has to get "fat" ever. That's the horrible advice that Mark Rippletoe gave that created a bunch of pudgy kids who who were and added 20 pounds to their lifts. Beginners just get stronger. Advanced people have to get "kingfish fat" to get stronger. Kingfish fat is no abdominal veins and looking a bit softer than you want to. I get it. It's athlete fat. It's relative to athlete lean where you maximize relative strength gains and he is right that unfortunately there is an optimal weight for performing a vertical jump (lean as hell) and an optimal weight for increasing relative strength especially through the squat (still leaner than the average person - but not especially lean). There is some variance on the individual - some guys can stay damn lean while they gain weight and grow their squat but what doesn't vary is the leanness relative to the individual - it is always true that the optimal strength building leanness is "fatter" than the optimal performance leanness. This sucks but we have to deal with it. Your pretty lean... You have two choices. Try to maintain your squat and fix other issues to increase your jump OR give up on being photoshoot lean while you up your squat... You don't have to get fat - but you won't be doing this while cutting for a photoshoot.

Kingfish · « **Reply #719 on:** June 26, 2016, 09:35:35 pm »

just to clear it up.. IMO

lean for max jumping/speed work is 6-8%BF - veins in the lower abs. veins in the calves.

loose leaness for strength gains is mid to upper teens BF. - still have the last 2 pack abs.

anything over 20%BF you messed up and pigged out too much. you're obese.

thanks Toddday for clearing it up.

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Author Topic: Scooby 2011 Journal (Read 556770 times)

adarqui

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scoobychau

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AGC

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scoobychau

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AGC

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T0ddday

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AGC

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adarqui

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scoobychau

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adarqui

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scoobychau

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T0ddday

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Kingfish

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T0ddday

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Kingfish

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