Guest guest Posted January 6, 2008 Report Share Posted January 6, 2008 I tried negatives only for a time but they made me very sore and were not apt for my sport (cycling), as they seem best for using supra-max weights (>100% of max). Further, cycling is an almost completely concentric movement (very small eccentric aspect when out of the saddle). Best, Bill Black Cumberland Foreside, Maine ================================ Negative Only - Eccentric Training I am very busy and experimenting with ways to develop maximum muscle mass and strength with the least amount of training time. I am not a power-lifter - so demonstrating strength is not part of the issue. I have had good success using drop sets and Dan 's Max Stimulation (20 rep sets with heavy weights and a brief rest between each rep). Now I am ready to experiment with negative only (eccentric training). Does anyone in our group have experience with this type of training. Any advice would be appreciated. ============================= Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 7, 2008 Report Share Posted January 7, 2008 Bill et al, Check this out. http://www.eccentron.com/images/eccFAQ.html They are getting great results eccentric training with elderly. Ed White Sandwich, MA USA ========================= Black wrote: I tried negatives only for a time but they made me very sore and were not apt for my sport (cycling), as they seem best for using supra-max weights (>100% of max). Further, cycling is an almost completely concentric movement (very small eccentric aspect when out of the saddle). Best, Bill Black Cumberland Foreside, Maine ================================ Negative Only - Eccentric Training I am very busy and experimenting with ways to develop maximum muscle mass and strength with the least amount of training time. I am not a power-lifter - so demonstrating strength is not part of the issue. I have had good success using drop sets and Dan 's Max Stimulation (20 rep sets with heavy weights and a brief rest between each rep). Now I am ready to experiment with negative only (eccentric training). Does anyone in our group have experience with this type of training. Any advice would be appreciated. ============================= Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 7, 2008 Report Share Posted January 7, 2008 I am not sure to what extent increasing eccentric strength would help a cyclist. However, since the majority of sports do have an eccentric component, eccentric strength training should be incorporated into their training at time. Yessis' " Secrets of Soviet Sports Fitness and Training " mention that the Soviet devoted 15% of their training exclusively to eccentrics. Jay Schroeder, strength coach with Evo Sport, utlizies altitude drops (eccentric depth landings) as a means of increasing the strength and speed of his athletes. " In our (Schroeder's) system of training, learning how to absorb force is paramount. It is the most important thing. " Schroeder goes on to state, " You have to be able to absorb force before you can repel it. " Kerin's goes into one of the differnces between good and great jumps is eccentric strength. " What is the most direct means to achieve strength gains specific to the demands of jumping events? " http://www.gillathletics.com/articles/news010203.pdf Warren Frost with the Australian Strength And Conditioning Association's reseach article on " Eccentric movement:... " is an excellent piece of work. http://www.strengthandconditioning.org/dimages/Eccentric%20Training.pdf Frost writes: " " Improved size. Hypertrophy of muscle is one of the most commonly mentioned advantages of eccentric exercise, the rationale for this is thought to be a stimulation of growth through a greater process of breakdown. It is thought that through this breakdown there is an increase in local growth factors (45). Eccentric training is more effective than concentric training alone, possibly the greater tension on the muscle contractile elements through eccentric action combined with the greater protein degradation would promote a more positive anabolic response (7, 24). Even in studies investigating the disadvantages of eccentric exercise increases in cross sectional area of muscle are noted. " " In regard to Bill's remark about being sore from eccentric work, the soreness can be minimized. Like any new movement, some soreness will occur. Thus, one should ease into an eccentric program. The problem is that the majority of athletes utilize loads greater than 100% of their max when starting an eccentric program. Some research indicates that we are up to 50% stronger in an eccentric movement than a concentrc contraction. So, lifter believe that they can and should start off with supramaximal loads of 100% or more than their concentric strength. This insures soreness just as it would if you started off with a weight that was to heavy in a concentric contraction. Also, who is capable of using a supramaximal eccentric load that is 50% great than one's concentric contraction strength? That would mean if you can perform a 300 lb concentric bench press, in theory, you could lower 450 lbs (450 lbs being 50% more than your 300 lb bench press). I doubt that much lowering wll take place. 450 lbs will end up falling like a rock at some point. From my personal experience with myself and other lifters, even supramaximal loads of 20% more than one's concentric strength push the limit. A 300 lb bench presser would utilzie 360 lbs (20% more than their 300 lb bench press) in an eccentric bench press. Frost " Eccentric movements:... " article, see above, he states that he feels supramaximal load of 10-20% are appropriate. Frost recommentaions are somewhat more realiztic. With that said, one should start out performing eccetrics with a load under 100% of their 1RM concentric contraction strength, about 80% of 1RM. Then increase the load each week...working up to a supramaximal eccentric load. Kenny Croxdale Orange, CA =================================== Re: Negative Only - Eccentric Training Bill et al, Check this out. http://www.eccentron.com/images/eccFAQ.html They are getting great results eccentric training with elderly. Ed White Sandwich, MA USA ========================= Black wrote: I tried negatives only for a time but they made me very sore and were not apt for my sport (cycling), as they seem best for using supra-max weights (>100% of max). Further, cycling is an almost completely concentric movement (very small eccentric aspect when out of the saddle). Best, Bill Black Cumberland Foreside, Maine ================================ Negative Only - Eccentric Training I am very busy and experimenting with ways to develop maximum muscle mass and strength with the least amount of training time. I am not a power-lifter - so demonstrating strength is not part of the issue. I have had good success using drop sets and Dan 's Max Stimulation (20 rep sets with heavy weights and a brief rest between each rep). Now I am ready to experiment with negative only (eccentric training). Does anyone in our group have experience with this type of training. Any advice would be appreciated. ============================= Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 7, 2008 Report Share Posted January 7, 2008 Ed, I'd be a little leery of trusting a marketing site for, well a cite, period. But really - the goals elderly people who haven't trained much are probably a little different than yours. And without even looking at the site, during early stages of adaptation ANYTHING works. Pretty much anything anyhow. I'd consider eccentrics as a discrete training method, but I'd use them sparingly. Dr. Siff has much information in Supertraining about using supra-maximal methods. Give it a look. But I wouldn't base my training - even if my goal was hypertrophy - on eccentrics. Christian Thibaudeau wrote a series of articles for T-mag on pendulum training, which incorporates a variety of methods including eccentric focus. Also some articles on eccentrics. Dude is wicked smart. http://www.t-nation.com/readTopic.do?id=574021 http://www.t-nation.com/readTopic.do?id=459408 > Bill et al, > > Check this out. > > http://www.eccentron.com/images/eccFAQ.html > > They are getting great results eccentric training with elderly. > > Ed White > Sandwich, MA USA > > ========================= > > Black wrote: > I tried negatives only for a time but they made me very sore and > were not apt for my sport (cycling), as they seem best for using > supra-max weights (>100% of max). Further, cycling is an almost > completely concentric movement (very small eccentric aspect when > out of the saddle). > > Best, > Bill Black > Cumberland Foreside, Maine > > ================================ > Negative Only - Eccentric Training > > I am very busy and experimenting with ways to develop maximum > muscle mass and strength with the least amount of training time. I > am not a power-lifter - so demonstrating strength is not part of > the issue. > > I have had good success using drop sets and Dan 's Max > Stimulation (20 rep sets with heavy weights and a brief rest > between each rep). > > Now I am ready to experiment with negative only (eccentric > training). Does anyone in our group have experience with this type > of training. Any advice would be appreciated. > > ============================= > > > Hobman Saskatoon, Canada Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 8, 2008 Report Share Posted January 8, 2008 Remember what was said, and shown via research, in the earlier posts. Studies showing these issues you are referring to are based mainly on research that was conducted using maximumal or suprmaximal loads. If you're reference to " negatives " is implying the use of maximal or supramaximal loads (which I believe we should be using to define it in this post) then you are correct. However, " eccentric " training is done in every program unless a program was designed to specifically avoid it. I have trained with Jay Schroeder of Evo-Sport, who was mentioned earlier in the posts on this topic, and what he employs in regards to eccentric training is both extremely effective and very inline with some of the research that has been posted in regards to this topic. If any of you would like to know more about some of these methods let me know. Chad Scheitel, MA, CSCS Minneapolis, MN --- phillip g wrote: > Negative only training IMO is not a good choice. > Implementing negatives into your training program > can be an effective to bust through (or prevent) > plateaus in training, but it is only part of a > program. Excessive eccentric training can put alot > of strain on the muscles, and support tissues of the > body, as well as impairing your CNS ability to > coordinate concentric and eccentric coordination. I > would implement negatives, but only for short > periods. > > Sincerely, > Garrison CSCS*D > [Mod: Please don't forget to sign your posts with > your full name, city and country of residence - many > thanks] > > ==================== > > To: Supertraining@...: > our_beautiful_minds@...: Tue, 8 Jan 2008 > 00:34:52 +0000Subject: Re: Negative > Only - Eccentric Training > > >> I am very busy and > experimenting with ways to develop maximum muscle > mass and strength with the least amount of training > time. I am not a power-lifter - so demonstrating > strength is not part of the issue.> > I have had > good success using drop sets and Dan 's Max > Stimulation (20 rep sets with heavy weights and a > brief rest between each rep).> > Now I am ready to > experiment with negative only (eccentric training). > Does anyone in our group have experience with this > type of training. Any advice would be appreciated.> > > Thanks,> > Ed White> Sandwich, MA USA>Negative > only training is an entirely different skill. When > you can no longer control the " lowering " , that is > considered failure in most HIT circles. On some > exercises, that could be dangerous so pick exercises > wisely and have training partners if possible. Your > partners will help you get into the " top position " > on many exercises. Dips and chins seem to work well > if no partner is available. Lower body training can > be a problem like this unless you have access to > equipment made for it like Eccentic Edge. Your one > rep max in an exercise(using conventional reps) may > prove to be the weight you use for Negative only > training. It depends on the number of reps you are > shooting for but don't be surprised if you get 7 or > more reps negative only style with your one rep max. > How many seconds you lower in at the outset is up to > you but as the set progresses, you will be doing all > you can to simply stop the weight from dropping as > fatigue sets in. It is my preference to lower in > about 4 seconds for most exercises. I terminate the > set before the point is reached when I can't control > the lowering. When I believe it is going to become > dangerous, I stop. Again, it's a skill. The DOMS > experienced from Negative Only Training must be > experienced to truly be appreciated so be careful. > Quinn ksonMilwaukee WI > > ================================ > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 10, 2008 Report Share Posted January 10, 2008 I thought I was the only one that shouted that:) Brett Draper, UT > Hi Ed > > On forced reps normally the lifter lowers the weight (eccentric training) > and is assisted to lift the weight -(while his buddy shouts its all you > its > all you :-) ) . It would appear to be somewhat relevant to eccentric > training. > > Regards > Nick Tatalias > Johannesburg > South Africa > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 10, 2008 Report Share Posted January 10, 2008 Hello ! , do you know of any methods used by Jay Shroeder and if you do could you coment on 1-5 minute static holds and or isometrics that I have read about him using. This may have already been answered in other posts? Doug Fairbanks ton, SC To: Supertraining@...: bioforce.inc@...: Thu, 10 Jan 2008 11:14:36 -0800Subject: Negative Only - Eccentric Training Casler writes:It is very difficult to make hard fast statements about eccentric elements in our training applications.While we speak as if all the contractile actions are distinctly separated, in fact in application, they are not.They are all the product of muscular activation, but concentric is pertinent to sliding filament action (shortening) while static and eccentric are products of the breaking of actin myosin bonds or " allowing " those bonds to relax or detach.That said, in application these elements merge into the dynamics of the specific action, along with other affecting elements like the use of the elastic components.So what we have is a transitioning complex of muscle actions that are modulated and initiated by the CNS via feedback and sensory components, as well as command components.So when we view or discuss the properties of eccentric loadings to create the stimulus we need be totally aware of the combination of how these " loads " and " muscle tension " against them will create them.So that end, it is clearly significant to know that the eccentric action, in normal training is always " underloaded " to its capacity. That is, we are always limited to the load which we can used in the sliding filament (weaker) muscle action.Muscle action could have evolved no other way, or else we would be damaging muscles on a regular basis. As it is, it is rare to have muscle damage from tension/force training of any significance from concentric action since the muscle cells are not normally able to commit suicide by sliding filament action.Of additional significance, is the fact that the " recruitment " of MU's during the eccentric action is " adjusted " to suit the force load presented. This however is far different than the recruitment during concentric sliding filament action. In sliding filament action, a greater number of MU's are activated until the load is overcome.In eccentric actions, the MU activation distribution is far less, due to the greater efficiency of the act of braking compared to the motor act of shortening. This difference produces a lower Motor Signal, and fewer MU's are used to control the load/force. This then is why the muscle damage occurs until the (SAID) stimulus had caused the adaptive response to that load.So what do we learn from this? Well some would suggest a " slower " lowering of the eccentric load, to somehow capitalize on the aspect of fewer MU's handling the load, but in fact, that then has a tendency to " reduce " the tension, by reducing the " load " seen by the muscle.In a perfect world, (for some applications) the load would automatically increase to close to eccentric capability, and the ultimate load and speed would be that which allows us to produce the greatest force against the load.This is but an impossible task under mass/weight based loads for many reasons, and again because we are underloaded to the eccentric to begin with.Dynamic weight loads to the rescue. In the science of Strength Training, there are many parameters to which some swear and others wave away.As you or your trainee " learn " the proprioceptive abilities you might have, you quickly find that creating accelerations (both negative and positive) have a function to the actual load experience. This means " if " we are looking to load the eccentric with loads that move closer to the capabilities of the action, and also those which can create the right speed of the action to cause a more effective SSC (Stretch Shortening Cycle) then " allowing " a controlled acceleration to acheive that force in the desired ROM of the eccentric action will provide significant result.This is the primary principle in " plyo or mio " metrics.So as athletes, coaches and trainers, we need to understand how and when to implement these training elements toward the goal, and in a safe controlled manner.If I have to make a blanket statement that might sound a little outrageous initially, I might state that great strength and speed are totally limited to the proper used and safe implementation of eccentric loadings. Given the fact that concentric strength is simply governed by the strength of the motor impulse, the benefits of progressively strengthening the muscle tissue itself will be enhanced by more accurately loading and training the eccentric component.All that said, we have the task of discovering methods to train this component, as well as how to adjust for the increased severity of the stimulus so as to not create over-reaching or overtraining, or even worse, injury.But to close, it is valuable for those who are interested, to know that to create the greatest stimulus to the concentric action, the actions MUST be performed in a way that maximizes the creation of the greatest MU recruitment, and CNS motor signal during the action. This will normally involve (with well selected loads) the implementation of speed/load combinations that allow maximum efforts against the load (accelerations) while not exceeding terminal velocity (that velocity where the speed exceeds the speed at which a muscle can shorten via sliding filament action)In the eccentric, we want a load and speed that will allow the maximum tension also, but this will be based on a speed force relationship that does not cause the actin/myosin forced detachments to not be able to create the maximum (or desired) muscular tensions.And one final point. I have done much eccentric training a work. I find little use for " Eccentric Only " training for most purposes. The strength of the eccentric action lies in its contribution to the concentric/eccentric - eccentric/concentric cycle, and how it contributes force creation and MMMT (Momentary Maximum Muscle Tensions) that are then applied to the elastic components and harvested during the transition to concentric action. By training the eccentric only, (except for specific and limited goals) I find that " breaking that link/transition " reduces the functional effectiveness of the training.It must be recognized that there are NO HARD FAST RULES that cover all training goals. You must apply the above information to create the REP or REPS of your training sets.Regards, CaslerTRI-VECTOR 3-D Force SystemsCentury City, CA ============================ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 13, 2008 Report Share Posted January 13, 2008 Hey Chad, Could you give specifics to where to find Jay Schroeder's eccentric training methods? Thanks Best, Darren Kong Laguna Hills, CA/ Providence, RI > , > > I believe it might be of interest for you and others > in this group, to check out " Jay " Schroeder (of > EvoSport a.k.a UltraFit) and the training methods he > employs. I believe the methods he employs take > maximum advantage of all the things discussed here. > > > " All that said, we have the task of discovering > methods to train this component, as well as how to > adjust for the increased severity of the stimulus so > as to not create over-reaching or overtraining, or > even worse, injury. " > > Once you have learned about the methods he employs I > believe you will see how he trains this component > better than any other and still manages to not > overtrain and avoid injury. > > Chad Scheitel, MA, CSCS > Minneapolis, MN > > --- Casler <bioforce.inc@... <bioforce.inc%40gte.net>> wrote: > > > Casler writes: > > > > It is very difficult to make hard fast statements > > about eccentric elements > > in our training applications. > > > > While we speak as if all the contractile actions are > > distinctly separated, > > in fact in application, they are not. > > > > They are all the product of muscular activation, but > > concentric is pertinent > > to sliding filament action (shortening) while static > > and eccentric are > > products of the breaking of actin myosin bonds or > > " allowing " those bonds to > > relax or detach. > > > > That said, in application these elements merge into > > the dynamics of the > > specific action, along with other affecting elements > > like the use of the > > elastic components. > > > > So what we have is a transitioning complex of muscle > > actions that are > > modulated and initiated by the CNS via feedback and > > sensory components, as > > well as command components. > > > > So when we view or discuss the properties of > > eccentric loadings to create > > the stimulus we need be totally aware of the > > combination of how these > > " loads " and " muscle tension " against them will > > create them. > > > > So that end, it is clearly significant to know that > > the eccentric action, in > > normal training is always " underloaded " to its > > capacity. That is, we are > > always limited to the load which we can used in the > > sliding filament > > (weaker) muscle action. > > > > Muscle action could have evolved no other way, or > > else we would be damaging > > muscles on a regular basis. As it is, it is rare to > > have muscle damage from > > tension/force training of any significance from > > concentric action since the > > muscle cells are not normally able to commit suicide > > by sliding filament > > action. > > > > Of additional significance, is the fact that the > > " recruitment " of MU's > > during the eccentric action is " adjusted " to suit > > the force load presented. > > This however is far different than the recruitment > > during concentric sliding > > filament action. In sliding filament action, a > > greater number of MU's are > > activated until the load is overcome. > > > > In eccentric actions, the MU activation distribution > > is far less, due to the > > greater efficiency of the act of braking compared to > > the motor act of > > shortening. This difference produces a lower Motor > > Signal, and fewer MU's > > are used to control the load/force. This then is > > why the muscle damage > > occurs until the (SAID) stimulus had caused the > > adaptive response to that > > load. > > > > So what do we learn from this? Well some would > > suggest a " slower " lowering > > of the eccentric load, to somehow capitalize on the > > aspect of fewer MU's > > handling the load, but in fact, that then has a > > tendency to " reduce " the > > tension, by reducing the " load " seen by the muscle. > > > > In a perfect world, (for some applications) the load > > would automatically > > increase to close to eccentric capability, and the > > ultimate load and speed > > would be that which allows us to produce the > > greatest force against the > > load. > > > > This is but an impossible task under mass/weight > > based loads for many > > reasons, and again because we are underloaded to the > > eccentric to begin > > with. > > > > Dynamic weight loads to the rescue. In the science > > of Strength Training, > > there are many parameters to which some swear and > > others wave away. > > > > As you or your trainee " learn " the proprioceptive > > abilities you might have, > > you quickly find that creating accelerations (both > > negative and positive) > > have a function to the actual load experience. This > > means " if " we are > > looking to load the eccentric with loads that move > > closer to the > > capabilities of the action, and also those which can > > create the right speed > > of the action to cause a more effective SSC (Stretch > > Shortening Cycle) then > > " allowing " a controlled acceleration to acheive that > > force in the desired > > ROM of the eccentric action will provide significant > > result. > > > > This is the primary principle in " plyo or mio " > > metrics. > > > > So as athletes, coaches and trainers, we need to > > understand how and when to > > implement these training elements toward the goal, > > and in a safe controlled > > manner. > > > > If I have to make a blanket statement that might > > sound a little outrageous > > initially, I might state that great strength and > > speed are totally limited > > to the proper used and safe implementation of > > eccentric loadings. Given the > > fact that concentric strength is simply governed by > > the strength of the > > motor impulse, the benefits of progressively > > strengthening the muscle tissue > > itself will be enhanced by more accurately loading > > and training the > > eccentric component. > > > > All that said, we have the task of discovering > > methods to train this > > component, as well as how to adjust for the > > increased severity of the > > stimulus so as to not create over-reaching or > > overtraining, or even worse, > > injury. > > > > But to close, it is valuable for those who are > > interested, to know that to > > create the greatest stimulus to the concentric > > action, the actions MUST be > > performed in a way that maximizes the creation of > > the greatest MU > > recruitment, and CNS motor signal during the action. > > This will normally > > involve (with well selected loads) the > > implementation of speed/load > > combinations that allow maximum efforts against the > > load (accelerations) > > while not exceeding terminal velocity (that velocity > > where the speed exceeds > > the speed at which a muscle can shorten via sliding > > filament action) > > > > In the eccentric, we want a load and speed that will > > allow the maximum > > tension also, but this will be based on a speed > > force relationship that does > > not cause the actin/myosin forced detachments to not > > be able to create the > > maximum (or desired) muscular tensions. > > > > And one final point. I have done much eccentric > > training a work. I find > > little use for " Eccentric Only " training for most > > purposes. The strength of > > the eccentric action lies in its contribution to the > > concentric/eccentric - > > eccentric/concentric cycle, and how it contributes > > force creation and MMMT > > (Momentary Maximum Muscle Tensions) that are then > > applied to the elastic > > components and harvested during the transition to > > concentric action. By > > training the eccentric only, (except for specific > > and limited goals) I find > > that " breaking that link/transition " reduces the > > functional effectiveness of > > the training. > > > > It must be recognized that there are NO HARD FAST > > RULES that cover all > > training goals. You must apply the above > > information to create the REP or > > REPS of your training sets. > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 14, 2008 Report Share Posted January 14, 2008 Unfortunately, the best place to get specifics about Jay and his training methodology is from him. He has written very little, but they hold monthly seminars either here in Minnesota at their Burnsville site or down in Mesa, Arizona. For some additional information you could check out www.arpwave.com, that is their companies website. They have some things about his training on there but they really focus more on rehabilitation then on athletic performance. I could go into a few things but really don't have a ton of time right now to sit on here and write. But I will give you an example of an exercise that would be done during rehabilitation, or for people who have a category 1 imbalance/alignment issue (which most people tend to have). Using just your bodyweight get into lunge position. Make sure to have both feet pointing straight ahead and properly aligned keeping the knee of the front leg directly over the ankle. On the front foot all of your weight should be on the ball of the foot but the heel should not leave the ground (the foot should stay in a dorsiflexed position). Make sure to extend your front hip as far forward as possible while still keeping your body in an upright position. The farther apart you space the legs the better (but the harder). Now hold at the top of the lunge for as long as you can (Goal time is 5 mins.). Do not allow yourself to lower quickly no matter how hard it might get and avoid changing your body position at all costs, you should constantly be trying to push yourself up to the top. Failure is either when you no longer keep proper body position (this happens first for most people) or when your back knee touches the floor. If you haven't reached 5 mins. yet, then you aren't done yet. Try to gather yourself, take a few deep breaths and try to continue holding at the top again. You are finished once you have completed 5 mins. After that get fully recovered (3-6 mins.) and then do it with the other leg forward. Just so everyone looking at this knows this is only one exercise and not an advanced level of trainiing, but unless you are above a Level 1 (see Figure 3.35 on page 186 of " Supertraining " ) you really shouldn't try to start out with something more complex than this, and unfortunately I have no idea of the training levels of those viewing this. In addition most people believe that they are at a much higher level than they actually are anyway. Crazy thing about Jay is that he can just observe people for a short period of time and know what kind of issues they might have and know what kind of level you might be at (many Soviet doctors were known to be extremely good at this kind of thing, Yessis talks about it in some of his literature). Hope that helps you out a little Darren, I really wish he had more things written (I will get on him about that a little when I see him next). Only other thing is the " Freak of Training " video, but that doesn't really give you enough info to completely understand and grasp his training methodologies. Chad Scheitel, MA, CSCS Minneapolis, MN --- Darren Kong wrote: > Hey Chad, > > Could you give specifics to where to find Jay > Schroeder's eccentric training > methods? > > Thanks > > Best, > Darren Kong Quote Link to comment Share on other sites More sharing options...
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