Barbell medicine endurance template Also included is 25-page eBook discussing the science of hypertrophy, nutrition, and programming. 98 – $124. Select your billing interval to get started. $ 33. Last few PRs have been; Squat: 325x1@9 Bench 270x1@9 Deadlift 425x1@9 Press: 180x1@9 Jan 3, 2020 · Are the powerlifts built into the Endurance Template so that I could see where those are tracking? current stats: age: 34 sex: M weight: 197lb height: 5’11" waist: 33. ” If you are in the app beta I don’t think the updates are on the app for the programs so I’d go back to the spreadsheets if you are interested. It contains 14-Weeks of programming spread into three different blocks. I’m in the armed services, mid 20s, male. We would recommend starting the template whose demographic is most similar to you for your first go around. Alternatively, Hypertrophy I is a great program for those who are interested in losing body fat and don’t want to focus exclusively on strength. Would the GPP template be productive subbing this type of activity in (MTBing) for the prescribed conditioning sessions Nov 2, 2019 · I do it 6-8 hours a week (4 of which are intense cardio). 0; Uses several different supplemental lifts from Bridge 1. Barbell Medicine Sticker Pack $ 9. Would you make any changes to improve the 5k if that is the primary goal? Thanks Jul 17, 2019 · Hello Jordan/Austin, I’m running the endurance (legacy) template and despite being in just the second week, my knees have taken quite a beating. By combining elements of both Powerlifting and Bodybuilding, this program is designed to improve strength in the Big Three (Squat, Bench Press, and Deadlift) while also increasing muscle size. We recommend using the following chart to help determine your RPE: In that case, we’d recommend either our Endurance or General Strength and Conditioning templates if you want a significant conditioning component to your training. Sale! Quick View Dec 11, 2024 · The Barbell Medicine Guide to Tendinopathy. [55] Mental Health Benefits Don’t worry, this template will still be available for you when you’re ready. [64] Healthy Aging We also have a Barbell Medicine mobile app Training Templates (40) Endurance Templates (10) Hypertrophy Templates (15) Rehab Templates (4) Strength Templates (22) 0. Dec 23, 2024 · The Olympic Weightlifting Template by Barbell Medicine is a strength-focused program for experienced lifters with more than nine months of experience in strength training. In short, this is not a template focused on bodybuilding, powerlifitng, or endurance. Jordan Feigenbaum in 2013 to bring some of the best practices of strength training and modern medicine together. Barbell Medicine Training Programs. 98 – $ 149. 48. My gym has a fantastic turf area with several sleds. Endurance Templates (10) Hypertrophy Templates (15) Rehab Templates (4) Strength Templates (22) 0. I did end up taking about half a week off early on in the template because I was sick, so that extended the duration of the program Barbell Medicine teamed up with a team of past and present military personnel to create a training program for the new Army Combat Fitness Test (ACFT). (Or to put it another way: being as competitive as possible at a given weight class…) I’ve gotten pretty good at diet compliance and Nov 6, 2024 · Hassan has spent years coaching barbell training in black-iron gyms where he works with athletes in-person to this day. 98 – $149. Would it be possible to use those for the conditioning work instead o… Nov 15, 2024 · The Rowing Template is higher volume compared to Endurance 1 for both the conditioning elements (obviously rowing heavy) and resistance training. $ We also have a Barbell Medicine mobile app Training Templates (40) Endurance Templates (10) Hypertrophy Templates (15) Rehab Templates (4) Strength Templates (22) 0. The Strength I Template is designed for those who are focused on maximal strength development in the squat, bench press, deadlift, and overhead press. 9%, whereas those only doing endurance exercise improved their VO2max by only 6. Before this, I had four years of on and off fuckarounditis, then I ran about three months of Stronglifts, then six months of the Juggernaut Method. I slowly introduced running back in as condition while doing HLM. These are our premier programs for Trainees who want to focus on increasing muscular size while improving strength in the powerlifts, e. About me: Male, 24, 6’1”, ~205 lbs. In fact, resistance training actually seems to improve endurance performance. — or you may pursue a different training approach entirely. 0; Rep schemes varied from Bridge 1. If you’re looking for something more purely strength or hypertrophy based, we have other offerings for these applications as well. 00 0 Pick any 2 programs from our complete Training Programs library and you’ll receive 15% off of each! $ 39. Using the drop-down cells on the Exercise Selection tab select your movements for this template. Your favorite Barbell Medicine Supplement. The endurance template seems to be built to improve the 1 mile run, 400m run, and 5k. It is typically contrasted from Moderate-intensity Continuous Training (MICT), where a person exercises at a longer, moderate intensity without breaks or rest periods. 98 Original price was: $59. It’s not in the templates, but. That’s the rhythmic sound your heart is (hopefully) making during the approximately 100,000 times it beats per day. This program is great for athletes, weekend warriors, and strength enthusiasts who want to improve both strength and conditioning. Lub-dub. Updated on December 11, 2024 Endurance Templates (10) Hypertrophy Templates (15) Barbell Medicine was founded by Dr. Powerlifting II, Strengthlifting II, or Strength III) or an endurance-focused template (e. Mar 14, 2022 · ‎Get the official Barbell Medicine app on iPhones and iPads to get access to all of the Barbell Medicine templates and content in an easy-to-use format. Now as a bundle, get both templates in the Bodybuilding family and save 25% off the cost of buying Nov 6, 2024 · Lub-dub. We caution over-emphasizing any one GPP movements direct training effect on the barbell lifts Apr 10, 2018 · Equipment: rack, barbell, free weights, bench; optional -leg press and SSB; Includes Video Playlist; Bridge 2. It did a great Feb 26, 2025 · Austin Baraki, MD is a practicing Physician, Clinical Assistant Professor of Medicine, educator, and coach. By definition, the powerlifting-specific elements of the training program focus on developing maximum strength in the lifts contested in a powerlifting meet, the squat, bench press, and deadlift. Training phases with a focus on higher volume and lower intensity might use higher-rep activation sets followed by lower-rep sets (e. Some have been reinterpreted from books or other materials published by them and may not be official publications of theirs. May 25, 2019 · TLDR; always do your best and between 3-5. Support Cart $ 0. Dec 15, 2024 · Barbell Medicine Forum Enfurance 2 template. 9%, while athletes only doing endurance training were able to improve it by only 6. To learn more about Barbell Medicine, visit BarbellMedicine. 0. 98 – $127. Is there any update on the Endurance 2 template? Been waiting a Endurance Templates. 10) the more air is allowed in, creating more drag. Est. Thanks again and happy training! Overview The Endurance Template is designed for individuals who meet the following criteria: 1. Dec 2, 2018 · Hi, I’m currently running through the 12 week strength template and plan on ditching a few pounds afterwards while giving the endurance template a go. 98 Original price was: $39. If you achieve your endurance goals on the endurance template, they’re going to revert once you go back to the non-endurance templates to where they are today (assuming you’re doing the GPP work on the hypertrophy template). this means the flywheel will be slower at the catch (the front). As the name implies, Low Fatigue Strength focuses primarily on maximal strength development. Hassan is occasionally part of the platform coaching staff at Barbell Medicine seminars. With this document, we want to provide an answer to the question, “Where do I start with exercise to improve my health?” These are our premier programs for Trainees who want to focus on increasing strength in either the powerlifts or strengthlifts, e. Whether it knowing what to prioritize when time is limited or dealing with a fast-changing schedule, coming up with a solid routine that fits your needs and gets results is hard! Mar 22, 2020 · Barbell Medicine Forum Difference between the old and the new Endurance templates. Now as a Home / Shop / Training Templates / Strength Templates / Strength III – 2nd Generation Strength III – 2nd Generation After a long time in the iron game, new personal records are harder to come by and training is less exciting than it once was. A study has shown that endurance athletes who participated in resistance training over a 7-week period were able to improve their VO2max by 12. 98 – $ 114. Solid-post novice training program, also a good idea after Time Crunch Template or GPP Endurance Template; Can also be run after Bridge 1. Obviously, with this piece coming from Barbell Medicine the tool with which we are going to advocate for resistance training to take place is going to be a barbell. but on a concept 2 or any rower with a flywheel, the higher the number (i. 5 and week before that was 475x1@8. 00 0 Jun 22, 2024 · Alternatively, you could move on to one of our other templates if you have identified a particular interest like powerlifting, weightlifting, hypertrophy, endurance, etc. . As a competitive powerlifter, Jordan has competition best lifts of a 640lb squat, 430lb bench press, 275lb overhead press, and 725lb deadlift as a 198lb raw lifter. 2 days ago · What is HIIT? High-intensity interval training (HIIT) refers to repeated bouts of relatively hard exercise, alternating with rest periods. It's not focused on a particular distance and has you improve over short, mid and longer distance. The program is designed for individuals who are new to training for any of the ACFT events and who are not already well-trained. I used the "scooby" method which is relatively similar to the one that Nikki Simms has suggested. Can slingshot bench be substituted for the floor press without causing harm to my competition bench two days later? The 12 week strength program was the first time I used a slingshot and I liked it (plus, I spent the money on it and would The Hip Rehab template is a 12-week strength and conditioning program designed to aid individuals focused on resistance training (specifically the squat, bench press, overhead press, and deadlift) with finding an entry point to exercise and, over the course of the template, return to normal sporting activities and exercise. 0 with good results. $ 7. He completed his undergraduate degree in Chemistry at the College of William & Mary, his doctorate in medicine at Eastern Virginia Medical School, and Internal Medicine Residency at the University of Texas Health Science Center in San Antonio. I am in week 6 of the endurance template right now At Barbell Medicine, our mission is to promote health and successful aging by bringing the best of modern medicine together with strength, conditioning, and nutrition. The Endurance Template is designed for Trainees who want to incorporate more endurance-focused workouts in their programming. The main thing I am training for is a 100 mile mountain bike race/event at a kind of high altitude, nearly all of which is single track. Additionally, the Knee Rehab Template update is almost done as well as a series of new templates, e. Feb 26, 2025 · Finally, di fferent training cycle contexts might call for different protocols, meaning that this protocol flexibility can be helpful in a variety of training phases. Try a 1-Week Free Sample of the program: Interestingly, it looks like doing resistance training actually improves endurance performance. Also included is 60+ page eBook discussing the science of hypertrophy, nutrition, and programming. We recommend either opting for a strength focus (e. Included is a 10-Week, 3x/wk training program using a Push-Pull-Legs Split. I have neither, but am open to walking with a weighted vest and running. These are our premier templates for those interested in Push-Pull-Legs split training programs to increase muscle size and address your strength needs at the same time. Would like to improve general conditioning and enjoy some outdoor activities that I haven’t spent much time on lately. Apr 25, 2019 · In the Endurance Template, I was wondering how you would change the conditioning workouts for someone training specifically for a 5k. Here are strength and powerlifting programs created by Barbell Medicine. 00 0 Barbell Medicine has a growing library of digital training templates available for helping you achieve your goals with expert programming. it kind of depends on the machine. I was wondering if this is fine or if you would advise against this? Or it does not matter in grand scheme of things? I really enjoyed the Endurance program and got what I wanted out of it. Select your Template from our complete library of Training Templates Peaking Template 3-Week Barbell Medicine Powerlifting Peaking Template Authors: Jordan Feigenbaum, MD and Austin Baraki, MDWhich One Do I Start With?Each template is aimed at a different demographic, i. If you have enough time for The Titan II Template is a 10-week strength and conditioning program with 4-6 days of activity per week. After a 15 year competitive swimming career Nov 28, 2019 · Endurance Template - Barbell Medicine The Endurance Template is designed for Trainees who want to incorporate more endurance-focused workouts in their programming. a test is always your best effort for that day. I have completed the Beginner Template and am on week 7 of Powerbuilding I. the squat, bench press, and deadlift. Apr 18, 2020 · Barbell Medicine Programs. He assembled a team of clinicians and staff to support the company’s work that includes other medical doctors, doctors of physical therapy, medical doctors in training, registered dieticians May 3, 2018 · On the conditioning days during the first and last week do we pick which exercise to do or do we do both? i. Mar 3, 2019 · If you want much better endurance then this goal isn’t really aligned with your long term goal of powerlifting. I’m hoping to stop running till the pain goes away and then hopefully build back up at a Endurance I Instructions Look over the included PDF document for instructions. 95 Current price is: $7. May 7, 2018 · Hello Austin and Jordan, I am currently completing week 6 of the Endurance Template and am considering starting the HLM template next week rather than doing week 7 of the Endurance template. 0 Jan 8, 2019 · I’m interested in the endurance template but I hate sitting on a bike or rower and grinding away. Would this template work without a bike or rower? Or, do you think I can get away with just running/vest walking a couple days a week with another template (strength, hypertrophy)? Thanks! Aug 21, 2018 · I am 39 yrs, 250lbs and 5’3”. Enter Sunday's date for the week you will be starting this template in the highlighted cell to the RIGHT These are our preferred off-season templates for strength athletes or those who need to gain muscle mass. com. Right now I’ve been doing the general S&C template, with the gpp steady state cardio being one of the MMA sessions. Apr 2, 2018 · Running the Endurance Template to improve my 3 mile time for PT. The Endurance Template includes specific focus on developing aerobic and anaerobic fitness in multiple domains. 98 Current price is: $51. 5" bench 1@8: 210lb deadlift 1@8: 320lb squat 1@8: 290lb press 1@8: 125lb. It doesn't contain programming for getting to one pull up. Training Q&A [Moderated] JPP December 15, 2024, 5:52pm 1. May 29, 2019 · At Barbell Medicine, our mission is to promote health and successful aging by bringing the best of modern medicine together with strength, conditioning, and nutrition. One study found that after 7-weeks, endurance athletes who also participated in resistance training and endurance exercise improved their VO2max by 12. These templates are more than a simple spreadsheet. Now as a The General Strength and Conditioning Template is designed for Trainees who want to improve strength and conditioning in a variety of different contexts Support Cart $ 0. 98. if I were to use a spin bike with a distance tracker, how much would I have to multiply the distance for it to be equivalent? thanks for the time guys! Dec 5, 2024 · He’s been coaching folks from all over the world for over a decade through Barbell Medicine. Contains three 6-week blocks of programming that can be run in isolation, e. . If using these templates for a 8-Week Barbell Medicine Novice to Intermediate Strength Program Endurance Templates (10) Hypertrophy Templates (15) Rehab Templates (4) Strength Templates (22) 0. I am coming off LP. 98 – $ 127. Similar to the Hypertrophy I Template, this template is one of our preferred off-season templates for strength athletes for those who need to gain muscle mass. Barbell Medicine Powerlifting Programs. the squat, bench press or overhead press, and deadlift. reading time: 3 minutes The Shoulder Rehab template is a 13-week strength and conditioning program designed to aid individuals focused on resistance training (specifically the squat, bench press, overhead press, and deadlift) with finding an entry point to exercise and, over the course of the template, return to normal sporting activities and exercise. So if you choose to pursue the full template, we hope you enjoy it. I think the huge increase in mileage (from zero dedicated running) and my poor running form are to blame. Subtotal: $ 0. A Push-Pull-Leg training program setup for gaining muscle size without neglecting strength and conditioning. 3, 6, and 12 month packages are discounted by 5, 10, and 15%. Not Sure? Try a free 1-Week sample of the program. Quick View. We all know that getting enough exercise is important, but finding the time for can be challenging. This is a The Strength II Template is designed for those who are focused on maximal strength development in the squat, bench press, deadlift, and overhead press. The included templates contain (3) 11-week, (1) 10-week, and (1) 14-week programs, respectively, including (3) eBooks for over 100 pages discussing the program, exercises, nutrition, and how-to programming. So before this I was doing Texas Method, and trying to distance run once a week and sprint train once a week, but as I ramped up mileage my legs would hurt like hell whenever I ran, so I had to quit dedicating myself to strength training and focus on my endurance Feb 26, 2025 · For a quick explanation, see the following videos created by Barbell Medicine staff coach Alan Thrall, understanding that the same principles carry over from barbell training to bodyweight exercises. Given that one of the main barriers to meeting or exceeding the recommended physical activity guidelines is gym access, we wanted to provide some options for those who need or The endurance template would help with run time. All ongoing plans include a one-time sign-up consultation fee of $125. Alternatively, the Hypertrophy II template is a great template for those who are interested in losing body fat who have already ran the Hypertrophy I Template. Titan, or Endurance programs). novice, advanced- slow peak, advanced- fast peak. 98 – $ 124. It’s a snapshot. I come from an endurance background and really enjoy mountain biking and sometimes trail running. 48 Current price is: $33. Now as a bundle, get both templates in the May 22, 2019 · Hi! So I recently finished the now legacy GPP Endurance template. Dec 23, 2024 · Today, we share our favorite intermediate powerlifting programs: Strength I Template, Powerlifting II Template, Strength III Template, Powerbuilding II Template, and Powerbuilding III Template. 95 Original price was: $9. Now as a bundle, get both templates in the Hypertrophy family and save 25% off the cost of buying them separately. Alternatively, they are great post-beginner templates for those who are interested in losing body fat. By popular demand, we’ve created a Push-Pull-Leg training program setup for Powerbuilding. Read on to learn more about each program, powerlifting, and its benefits, as well as things to consider as an intermediate powerlifter. Choose-Your-Own Template + Supplement Bundle Pick any Training Template and get your favorite supplement at a 20% discount! $ 59. I would consider it a pretty huge success, as I was able to substantially improve my results in all of the endurance type tests and add a few kilos to or maintain all my lifts, while losing weight. g the Shoulder Rehab, SuperTotal, Youth Training, and Reduced-Fatigue Strength templates. Being a specialized template, it is designed for individuals who would like to improve their strength and skills in the snatch and clean and jerk. Welcome to the Barbell Medicine Endurance Template! We’re very grateful for your business and the opportunity to be involved in your training. I’m curious to find out why you’re recommending the endurance and titan template, particularly the titan template? Could you explain further? Apr 17, 2023 · I recently wrapped up the endurance template (which I enjoyed quite a bit) so I could build some kind of strength base for my cycling goals this year. It comes pre-filled with our recommended exercises. Of course, if you liked your experience with this template, the natural recommendation would be continuing on to the Powerbuilding II template next. 00 0 Jun 6, 2022 · Hey all, I recently ran a relay race where I ran 11 miles of it and used the Endurance Template along with Run With Hal training. These are organized into 10-week, 3x/week training programs to maximize your time in the gym and still achieve great results. The General Strength and Conditioning Template is designed for Trainees who want to improve strength and conditioning in a variety of different contexts. This is one of our preferred off-season programs for strength athletes or those who need to gain muscle mass. This is a 10-week, 3-day per week program that is focused on developing strength in the Big Four movements, e. Derek Miles and Tom Campitelli. I’ve been using airdyne sprints for the sprinting portion and today when I went to The Knee Rehab Template is a 12-week strength and conditioning program designed to help folks find an entry point to exercise and, over the course of the template, return to normal sporting activities and exercise. May 17, 2019 · Good day guys, I wanted to know if there was a conversion for using a bike instead of running or rowing. Before you head off to the gym, please read the Overview section below. 95. 14@8 → The program design follows a similar pattern to our other templates in that it aims to increase intensity and volume over time as the individual improves their strength, endurance, work capacity, and movement proficiency. I can feel pain from just walking at this point. If you liked the template, but want programming more individualized for you, and/or help with weight management, our coaching staff would be happy to work with you. Weight: N/A: Supplement: Peri Rx Sour Gummy, Peri Rx Watermelon, Whey Rx Chocolate, Whey Rx Vanilla Endurance Templates The Low Back template is a 12-week strength and conditioning program designed to aid individuals focused on resistance training (specifically the squat, bench press, overhead press, and deadlift) with finding an entry point to exercise and, over the course of the template, return to normal sporting activities and exercise. Week 1 Day 6: 1 mile run/2k row test Do we do both the 1 mile run and 2k row for time? Or do I pick whether to run or row?. The Powerbuilding III template is the next iteration combining powerlifting and bodybuilding into a single program. one block at a time between other programs, or in succession, e. I’m also coming off an injury which kept me from running for three months. Through the app, users can access all of Barbell Medicine's free training templates, like The Bridge, The Beginner Prescription, the Peaking Templa… I just finished up Barbell Medicine's Powerbuilding I template and thought I'd share my experience since there aren't many BBM program reviews in r/weightroom. He manages strength and conditioning plans for a variety of athletes ranging from powerlifters (up to competitive regional and national… A number of studies have investigated the “training-intensity distribution” of endurance athletes and have come up with a generalizable finding that high-level endurance athletes tend to do about 80% of their training in zones 1 and zones 2, and 20% in the higher zones. Includes a 65-page eBook on programming, nutrition, and much more. Accessories. Would the Endurance program be ok? Or would a different template be better? I have committed to counting my calories and a healthy diet. I have questions about the 80/20 guidance given in the podcast. It is the logical next step after completing our original Titan template, as it has additional training volume and resources dedicated to further developing the more experienced lifter. The included templates contain (4) 11-week and and (2) 13-week programs, respectively, including (3) eBooks for over 100 pages discussing the program, exercises, nutrition, and how-to programming. I think the rowing template a good progression from the endurance template. Sep 28, 2023 · Hello, I really enjoyed the cardio podcasts. I’ll be out there for at 10 hours, potentially more (I suck at mountain biking and am nearly a clydesdale If someone is relatively new to training, we’d recommend completing our Beginner Template or Prescription and then one of our strength-focused templates like Strength I before considering this template. I did the old endurance template. Also included is 40-page eBook discussing the ins-and-outs of the May 4, 2018 · Just finishing up with The Bridge 1. Trainees who want to improve their Olympic Weightlifting performance. squat, bench press, deadlift, and overhead press. I have been doing HLM past few months and gaining weight. Mar 9, 2023 · I’m currently on week 6 of the endurance template, and the single arm dumbbell row myo reps switched to a chest supported row, does anyone know if that is meant to be done with two dumbbells or a barbell? Thanks! Includes four 8-week blocks of programming that can be run in isolation, e. $ 51. Mar 6, 2025 · Hassan has spent years coaching barbell training in black-iron gyms where he works with athletes in-person to this day. My deadlift and other lifts have continued to increase steadily, last week’s 1@8 for deadlift was 480@8. Nov 6, 2018 · Hi all, So as the title suggests I am planning to run the 7 week endurance template (with a calorie deficit) followed by the 12 week strength template (with a calorie surplus) repeatedly until it stops working with the end goal of being strong and lean. one-after-another. Beginners Introduction To Powerbuilding. May 12, 2018 · Ehhh, what’s up doc? I’m interested in your GPP template, but noticed that it recommends a rower and/or bike. I am referring to your guidance that, for performance, 80% of your program’s cardio time should be spent at lower intensity (RPE 6 or Zone 2) and 20% of your program’s cardio time should be at higher intensity (RPE 8-10, Zone 4,5). Apr 11, 2018 · Team, BLUF: is it normal to see some fluctuations in strength levels during the endurance template? I’m currently on week 4 and utilizing the Endurance Template. e. The template allows the user to select exercises based on their preferences, but otherwise includes rep and intensity schemes aimed to increase strength, muscle size, movement proficiency, and work capacity with a bias towards Aug 26, 2024 · He’s been coaching folks from all over the world for over a decade through Barbell Medicine. Training Q&A [Moderated] 2: 372: March 9, 2022 Enfurance 2 template. the lower the number The SuperTotal template combines powerlifting and Olympic weightlifting into a single program based on work with individuals competing in both powerlifting Support Cart $ 0. I am interested in running the GPP Endurance template but I am scared of running because of my current weight and osteoarthritis in my knees. The rowing template also uses some double progression and has user-guided exercise selection. Select a Template. If you’ve already completed The Beginner Template then we recommend running the Strength I or General Strength and Conditioning template prior to the Olympic Lifting Template. You will find extensive information and guides along with quick ways to get started right away. 00. I currently run a 22:03 5k and wish to improve it. Powerbuilding, as its name implies, is a combination of powerlifting and bodybuilding. 98 – $114. It’s the rainy season where I am and running outside is a bad idea, also my gym is not equipped with a rowing machine. 8%. Jun 22, 2024 · He’s been coaching folks from all over the world for over a decade through Barbell Medicine. Try a 1-Week Free Sample of the In addition to the Training Program and accompanying 25-page manual, this purchase also includes a 35-page text on health, programming, and performance outcomes like strength, hypertrophy, and cardiorespiratory fitness. Jun 22, 2024 · It has hopefully been established that endurance athletes benefit from resistance training but that still does not give a specific prescription with which to begin working on training. He manages strength and conditioning plans for a variety of athletes ranging from powerlifters (up to competitive regional and national… The General Strength and Conditioning templates blend training for strength, size, and muscular power with conditioning into one customizable program. Feb 26, 2025 · Barbell rows; Dumbbell rows; Lever rows; Cable rows; Chest supported rows T-bar rows; Again, all of these options serve a purpose in your upper back hypertrophy and strength training, and some may play a small role in your barbell strength development. g. jqla pzzqjis hlmpfn wddexve nkgwe swq dogktf unquf evxkx tnlsjk mnkm akpd omf hyfv qvkh