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Box Squats with bands

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gatormade
gatormade
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2003/10/01, 10:11 AM
Who does them? I love them. I have the volleyball players I work with do them too. They love them. The athletes with jumper's knee especially like them. I also like the deadlift for the volleyball players. Any comments or suggestions?
gatormade
gatormade
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2003/10/01, 10:19 AM
I feel the box squats have helped me with my deadlifts as well. I'll do 8 sets of 2 with about 50% of my 1rm on the bar and 35-45 sec of rest between sets. The box is set at parallel or a little below for this day. I cycle bands every three weeks. After three weeks, I up the weight a little and then recycle the bands. Any comments or suggestions?
rev8ball
rev8ball
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2003/10/01, 01:46 PM
I loved box squats as well - have turned many people on to them, and they have loved what they have done to their other lifts.

However, I personally have never liked using bands for my auxillary exercises; I have basically stuck with using bands (or chains, depending) only on my main lifts. Seems to have worked best for me...

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Michael

Trample the weak; hurdle the dead!
Chaos, Panic, Disorder.... Yes, my work here is done!
gatormade
gatormade
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2003/10/01, 02:45 PM
I like the accomodating resistance the bands offer. It also feels like they recruit more stabilizers because they pull you forward a little. My squat jumped a good 50 lbs when I started using them. I don't use bands all the time, just when things need a little change. I also do band leg curls and band goodmornings. Those exercises freshin' things up a bit.
jbennett
jbennett
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2003/10/01, 09:27 PM
I don't use bands at all, but I'd love to try 'em out. I've used chains before, but only on bench and incline bench. Box squats I do every Friday. After I started doing box squats, I started to love training legs again.

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--JBennett
"I've up-ed my intensity.... now up yours!"
"Pain is only weakness leaving the body."
"Never think of how weak you are; think of how strong you're going to be."
gatormade
gatormade
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2003/10/02, 10:21 AM
Get your bands at www.elitefitnesssystems.com or at www.jumpstretch.com
gatormade
gatormade
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2003/10/02, 04:05 PM
I feel like that box squats have also helped me with my deadlift. My initial pull from the floor is faster than it was before doing box squats and my DL 1rm has rocketed up. (I don't use supplements in case anyone is wondering). The bands have taught me how to accelerate out of the hole. If you don't accelerate quickly, they will pull you back onto the box.
gatormade
gatormade
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2003/10/06, 09:18 AM
Here is something I tried Saturday night:
Deadlift:
405 x 3
460 x 1
510 x 1
570 x 1
620 x 1
660 x 1

Then I box squatted with 50% of my deadlift 1RM. The box was set slightly below parallel. The bar was moving faster than it ever has when I open up my dynamic day with it. I followed that up with 3 sets of band leg curls, reverse hypers and some abs. The workout took 45 minutes and It felt good.
gatormade
gatormade
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2003/10/17, 09:30 AM
I did heavy box squats Sunday night without bands. I worked up to a heavy single. I used a 12 inch box (I'm 6'2"). I worked up to 440 for a single off of the 12" box. I pause on the box for about a second. This has helped my regular squat alot. I also did 3 sets of 5 on the good mornings. I did 3 rounds of band leg curls which I will discuss under a different topic. and I finished with 3 sets of 10 on the reverse hypers and heavy abs.
gatormade
gatormade
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2003/10/21, 10:49 AM
This week I'm going to do 8 sets of 2 with 315 and a light and a mini on each side of the bar and 45 seconds of rest between each set. For my height, the bands will add 150 lbs of tension at the top of the bar. I love box squats.
gatormade
gatormade
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2003/10/24, 01:38 PM
10 Reasons to Box Squat (taken from the Westside Barbell training manual):
1. The box teaches you to sit back instead of down
2. It breaks the eccentric-concentric chain - great for explosiveness
3. It uses a static to dynamic contraction - great for explosiveness
4. You can sit back further on a box thus overloading the hams and glutes
5. Better kinesthetic awareness of where parallel and below parallel is.
6. You squat to the exact same spot EVERY time.
7. You learn to come off of the box with the chest up
8. The knees stay in line or behind the toes (good for athletes with patellar tendonitis.
9. You learn to use your belly in the hole
10. You learn how to keep your knees out during the entire lift.
gatormade
gatormade
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2003/10/24, 01:41 PM
some of my reasons:
1. The 8 sets of 2 with 45 sec rest between sets recruits and fatigues fast twitch muscle requiring recruitment of more fast twitch muscle.
2. The box squat teaches one to drive through the heels.
3. It helps develop the starting strength required in deadlifting.
4. It is a time efficient workout
5. It is fun!
gatormade
gatormade
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2003/11/04, 09:13 AM
My next box squat cycle will look like this:
Week 1
335 w/mini
2 x 12

Week 2
335 w/purple
2 x 10

Week 3
335 w/purple & mini
2 x 8

Week 4
345 w/purple & mini
2 x 8

Week 5
350 w/mini
2 x 12

Week 6
350 w/purple
2 x 10

Week 7
350 w/purple & mini
2 x 8
gatormade
gatormade
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2003/11/07, 09:32 AM
Last nights Dynamic Effort box squat workout:
Box squats:
335(50% 1RM) with a mini x 2reps x 12 sets
45 sec between each set

Speed Deadlifts(47%)
315 x 5 x 3
2 min between each sets

Band Leg curls
10 straight ahead followed by 10 side to side followed by 5 straight ahead; 3 sets 1.5 min between sets

Back hypers;
25 x 10 x 3
on the last set I held the last rep at the top for 10 seconds and then did 6 more reps after that.

Calves
10 x 3

Heavy Ab work

Workout took 50 minutes

Check out the deadlift topic for a typical deadlift workout.
gatormade
gatormade
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2003/11/12, 10:47 AM
Tomorrow nights Dynamic Box Squat Workout:
Box Squats:
335 x 2 x 10 w/purple(light band)extra 100lbs at the top
35-45 sec TBS

Speed Deadlifts:(50%)
330 x 5 x 3 2 min TBS

Band Leg Curls:
Blue(Heavy) + Mini x 10-10-5 x 3

Back Hypers with purple band
10 x 3

on the last set I held the last rep at the top for 10 seconds and then did 6 more reps after that.

Calves:
5 x 3

Heavy Abs

this workout will take 45 minutes
gatormade
gatormade
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2003/11/14, 08:49 AM
Last night's workout was awesome! On the last set of back hypers I did ten reps, then I held the last rep of 10 at the top for 10 seconds, then did six reps, then I held the last rep of that set for 10 seconds and followed it with 3 reps, then the last rep of that set was held for 10 seconds followed by one rep. What a burner that was!
gatormade
gatormade
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2003/11/19, 02:52 PM
Tomorrow's Box Squat workout:
wt x reps x sets

Box Squat:
335 x 2 x 8 w/light and mini bands 45 sec TBS

Speed Deadlifts:
330 x 5 x 3 2 min TBS

Band Leg Curls:
Heavy + mini x 10-10-5 x 3

Back Hypers
light band x 10 x 3
Following the last set I will hold the last rep at the top for 10 seconds, then do six reps, then hold the last rep of that set for 10 seconds and followed by 3 reps, then the last rep of that set will be held for 10 seconds followed by one rep.

Calves
Heavy Abs

I'll follow this up with a light bike ride for a flush.
gatormade
gatormade
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2003/11/26, 11:57 AM
Tonight's Box squat workout:
Box squat
50% x 2 x 12 no bands

Speed RDLs:
225 x 10 x 3

Glute-ham Raise:
5 x 3

Back Hypers:
BW x 10 x 3

calves and heavy abs
gatormade
gatormade
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2003/12/03, 12:50 PM
Has anyone else been using the box squat in their workouts?
gatormade
gatormade
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2003/12/15, 09:40 AM
Last nights Box squat workout:
wt x reps x sets
Box Squats(45-55%)
315 x 2 x 2
365 x 2 x 2
405 x 2 x 4
45 sec TBS

Split Squat
135 x 10 x 3
1 min TBS

Glute-Ham
5 x 3
1 min TBS

RDL
10 x 3
1 min TBS

Back Hypers
10 x 3
1 min TBS

ABS
jplatz
jplatz
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Joined: 2002/10/08
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2003/12/16, 09:35 AM
Gatormade, I am interested in using box squats after what you've said about them, but I need a few instructions on the how to first. Do you use a wide or regular stance? Would you recommend using a regular bench to start with until my strength develops?

Your training techniques are something I've been looking for and I want to educate myself thoroughly.

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The meek shall inherit the Earth, but the strong and muscular will carry them through it!
That which does not kill me can only make me stronger.
gatormade
gatormade
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2003/12/16, 09:42 AM
Use a wide stance. Instead of bending your knees to start the movement, push your butt back until you are on the box or bench. Try to atleast start of at parallel. Try 20 sets of 2 with 50% of your 1RM. Take 45 sec between each set. Then do a hamstring exercise for 3 sets of 10, and then back hypers for 3 sets of 10 and finish with some heavy abs.
jplatz
jplatz
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2003/12/16, 09:57 AM
Thanks Gatormade. Oh, and I saw your post on the volleyball team. Good Luck!
gatormade
gatormade
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2003/12/24, 12:46 PM
yesterday's box squat workout:
Box squats:
315 x 2 x 8 with Average band (extra 150 at top)
45 sec TBS

Speed deadlifts
315 x 3 x 5
45 sec TBS

Split Squats
10 x 3
1 min TBS

Band Leg Curls
Heavy band x 10-10-5 x 3
1.5 min TBS

Back hypers
MB x 10 x 3
45 sec TBS

ABS
gatormade
gatormade
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2004/01/29, 10:51 AM
Tonight's workout:
Box squat:
335 x 2 x 12 w/mini
45 sec TBS

Zerker Squats:
225 x 8 x 3
1.5 min TBS

Glute-Ham
25 x 5 x 3
1 min TBS

Reverse Hypers
mini x 10 x 3

Weighted Decline Sit-ups
145 x 10 x 3
1 min TBS
A_toole
A_toole
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United States
2004/01/29, 05:03 PM
Hey what are chains/ bands and what do they do?
Also my hands are getting torn apart from lifting. My caluses have blisters on them and are falling off. What should I do? I don't have gloves.
gatormade
gatormade
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2004/02/26, 11:48 AM
Here is some more info.
gatormade
gatormade
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2004/03/11, 04:49 PM
Today's box squat workout: (worked for good speed today)

Box squats:
315 w/light x 2 x 10
35 sec TBS

Pin pulls below the knee
500 x 3 x 3
2min TBS

Band Leg curls
Heavy x 10-10-5 x 3

Band Good Mornings (fast)
Light x 30 x 3
1 min TBS

Band Reverse hypers
mini x 10 x 3
45 sec TBS

Band Roman Sit-ups
Mini x 20 x 3
45 sec TBS

Good stretch
gatormade
gatormade
Posts: 1,355
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2004/03/26, 08:29 AM
2 weeks ago dynamic effort box squats:

Hang cleans
180 x 3
200 x 3
220 x 3
240 x 3
260 x 3
2 min TBS

Box squats(slightly below parallel)
315 x 2 x 5
365 x 2 x 5
40 sec TBS
I was feeling good!

Glute-ham
BW x 5 x 3
1 min TBS

Back hyper
Bw x 10 x 3
1min TBS

Roman sit-ups
25 x 20 x 3
30 sec TBS

I was coming off an illness so I kept it short. My strength was there but my stamina was not.
gatormade
gatormade
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2004/03/26, 08:32 AM
Last weeks:
Box squats
315 x 2 x 10
w/light bands
40 sec TBS

Below knee pulls
500 x 3
550 x 3
600 x 3
1.5 min TBS

Band Leg curls
10-10-5 x 3
1 min TBS

Band speed goodmornings
purple x 30 sec x 3
I perform as many reps in 30 seconds with great form as I can. Shoot for 1 per second.
1 min TBS

Reverse hypers
mini band x 10 x 3
45 sec TBS

Roman sit-ups
25 x 10 x 3
30 sec TBS
gatormade
gatormade
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2004/03/26, 08:34 AM
The first one I posted was actually 3 weeks ago instead of 2 and the one right above is 2 weeks a go. This one is last weeks:

Box squats(slightly below parallel)
320 x 2 x 10
w/light bands
40 sec TBS

Speed deadlifts
440 x 1 x 5

Glute-hams
12lb medball x 5 x 3
1 min TBS

Reverse hypers
mini x 10 x 3

Roman sit-ups
25 x 20 x 3
30 sec TBS
gatormade
gatormade
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2004/03/26, 08:39 AM
last night's:
Box squats(super low box)
I used about 40% because the box was superlow.
275 x 2 x 10
no bands

Speed Deadlifts
400 x 1 x 5 (went lighter to pull faster)
super setted these with sets of 2 with box jumps.
I took 45 sec of rest after I finished the box jumps.
I also use a low box so I could use proper form.

Glute-ham
12lb med ball x 5 x 3
1 min TBS

Band Goodmornings
Heavy band x 10 x 3
45 sec TBS

Reverse hypers
light band x 10 x 3
1 min TBS

Roman sit-ups
25 x 20 x 3
30 sec TBS

Decline
90 x 10 x 3
45 sec TBS

I went to the pool for an light anaerobic to reduce my soreness today and work on GPP. I feel pretty good today. Instead of sled pulls today I am probably going to throw medball for 10-15 minutes.
gatormade
gatormade
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2004/03/26, 08:44 AM
the Mar 11, 2004 post was posted before I worked out. The real workout is the one I mislabeled as last weeks. It interesting to look at what you sometimes plan and then look at what really happens. You can see that if I would have stuck to the plan I wouldn't have gotten as much out it.
gatormade
gatormade
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2004/04/01, 10:16 AM
tonight's:
Box squats(super low box)
315 x 2 x 10
no bands

Speed Deadlifts
400 x 1 x 5 (went lighter to pull faster)
superset these with sets of 2 on box jumps.
I'll take 45 sec of rest after I finish the box jumps.


Glute-ham
12lb med ball x 6 x 3
1 min TBS

Band Goodmornings
Heavy band x 10 x 3
45 sec TBS

Reverse hypers
heavy band x 10 x 3
1 min TBS

Roman sit-ups
45 x 20 x 3
30 sec TBS

Decline
135 x 10 x 3
45 sec TBS

I'll go to the pool again tonight for a good flush afterwards.
gatormade
gatormade
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2004/05/04, 08:36 AM
Try this one:
Squat
wt x 5 x 3
Speed band squats
wt x 10 x 3
Box jumps
5 x 3

Tri-set these exercises with each other. After the last rep of box jump take 2 minutes of rest before starting the next round.

Then finish with:
RDLs
wt x 10 x 3

Back hypers
wt x 10 x 3

ABS
7707mutt
7707mutt
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2004/05/19, 08:14 AM
b ump

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LIFT HEAVY! BECOME STRONG, LIKE BULL!

7707mutt@freetrainers.com
gatormade
gatormade
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2004/05/31, 10:39 AM
bump
gatormade
gatormade
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2004/09/16, 09:08 AM
try some of these workouts if you want to increase strength and power. Check your egos at the door and give it a try. I check mine everyday so it doesn't interfere with a great training experience.
arondaballer
arondaballer
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2004/09/17, 11:09 PM
Gator, you said that the box squats recruit more fast twitch. So, I guess every athlete should be doing box squats, because fast twitch in your thighs and hips is extremely important for jumping and sprinting.

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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt

arondaballer
arondaballer
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2004/09/17, 11:11 PM
I have always done my regular squats with a bench underneath me (the benches at my gym are exactly at my parallel point) and I just go up as soon as my butt gets down to it so I don't cheat myself and not go down far enough. Does anyone else do that?

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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt

gatormade
gatormade
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2004/09/20, 09:12 AM
I pause for a full second on the box and then fire off as hard as possible. I use about 50% of my 1rm when I do them. I perform 10-12 sets of 2 with 35-45 seconds between sets.
Jdog1
Jdog1
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2004/10/18, 04:26 PM
Which is better for gaining strength box squats or regular squats and where can i get some bands

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*Superman*
arondaballer
arondaballer
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2004/10/18, 11:16 PM
Regular Squats are probably better for overall strength, but the box squats help with your sticking point and explosion (recruiting and breaking down of the fast twitch muscles). You can get bands at Jumpstretch.com or westside-barbell.com

--------------
I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt

gatormade
gatormade
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2004/10/19, 07:01 AM
Westside guys box squat on dynamic day and perform squat variations on strength day but rarley perform a regular back squat until the day they compete. And the ends justify the means.
2004/10/30, 09:17 PM
I got small question on bands....I used to them for deadlift day and bench day....and they worked wonders for me...tho I tend to do mroe than the recommended 50% of 1rm....anywayz...gator my question is this...the bands at school they don't specify the max resistance, only light, mod, high....also how is the resistance computes, by standing on center of the band and stretching it? Last time I tried the 'heavy' resistance band at school with 2 handles....I stepped on the band right near the handles on each side and it was much much more resistance then when I jsut stand on the center of the band...exactly how much difference is there? my friend was saying there's some quadratic relation physics wise..but I am jsut clueless...the west side barbell club has weight specifics of each band...these ones don't...i'm lost in terms of this..
wrestler125
wrestler125
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2004/10/31, 05:00 PM
Menace- Here's something I would recommend that works really well for me:

I have a chart, with all my 1rm's on it. But it has more than that. As you move across to the right, it has a column for my 1rm with the light bands, the medium bands, and the heavy bands for each excercise. Its really helpful in determining what to use on each excercise. Also, sometimes the ratings on bands can be misleading, because thats only how much resistance it adds when the band is fully stretched.

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Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.
steve
wrestler125
wrestler125
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2004/10/31, 05:02 PM
Also, different companies rate their bands differently. Some rate it when the bands are fully outstretched, others when half-way stretched. This can lead to some confusion.
2004/11/01, 04:21 AM
thanks wrestler...i'll try...i think i am just going to focus on stepping on the bands the same way...so that they are stretched same amount...producing same force all the time...so that i can at least go by feel...
gatormade
gatormade
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2004/11/01, 06:23 AM
I would recommend buying some jumpstretch bands of your own. They have a chart on their website giving you the extra poundage on each band depending on your height.
2004/11/02, 04:25 AM
gator, thanks, I've looked into it and am thinkign which one to buy...I am considering Iron Woody website for full package of 5 bands, 2pairs each...seems like good deal...what do u think?
http://www.ironwoodyfitness.com/Fitness_Bands/fitness_bands.html
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