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Now showing items 1-1 of 1
Memory effects of exchange coupling in CoO/Ni81Fe19 bilayers
(American Institute of Physics, 1999-04-15)
By changing the field-cooling procedure, the value and even the sign of the exchange field HE in CoO/Ni81Fe19 bilayers can be greatly altered. The value of HE can be made to vanish at any temperature below TN. We also show ...


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subset: commoncrawl


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Teen held in crash that killed 5; DUI suspected
- Five of seven members of a Calif. died in the crash
- The other two passengers of the van were injured
- Troopers performed a blood- alcohol test%2C results are pending
An 18-year-old man is scheduled to make an initial court appearance Monday on suspicion of driving under the influence after authorities say he rear-ended a van in southern Nevada, causing a crash that killed five Southern California family members and injured two others.
Jean Soriano of California was being held without bail Sunday in the Clark County Detention Center in Las Vegas pending the hearing. He also was booked Saturday on charges of failure to decrease speed or use due care, and driving without a driver's license.
The Clark County coroner's office identified the five victims Sunday as Genaro Fernandez, 41, of Norwalk, Calif.; Raudel Fernandez-Avila, 49, and Belen Fernandez, 53, both of Lynwood, Calif.; and Angela Sandoval, 13, and Leonardo Fernandez-Avila, 45, both of Los Angeles.
The victims were among seven family members who were in the van, authorities said. The other two were taken to the University Medical Center in Las Vegas with non-life-threatening injuries. Nevada Highway Patrol Trooper Loy Hixson said Sunday that both people had been upgraded from critical to serious condition.
According to the patrol, Soriano's sport utility vehicle struck the van from behind early Saturday, causing both vehicles to roll on Interstate 15 near the Arizona line, some 80 miles northeast of Las Vegas.
Soriano and his 23-year-old passenger were treated at the medical center and released Saturday.
Authorities believe Soriano was returning from a visit with family in St. George, Utah, to his home in California at the time of the wreck, Hixson said. They had not released his hometown or any other names as of late Sunday afternoon, and it was not immediately clear whether Soriano had an attorney.
While talking to authorities at the scene, neither the suspect nor his passenger initially admitted to being the SUV driver, Hixson said. But Soriano eventually said he was behind the wheel when the crash occurred.
A truck driver told authorities that he saw the suspect and his passenger initially walk away from the scene but eventually return.
At least a couple of beer bottles were found in the SUV, Hixson said, and troopers performed a blood-alcohol test on Soriano at the hospital. The results won't be known for a couple of weeks, he said.
The van was carrying a couple, their children and some aunts and uncles, Hixson said. Only two of the seven people in the van were wearing seatbelts. The five who were not buckled in were ejected, but one survived.
"Going on my experience, there should have been seven seatbelts in the van, one for every occupant," Hixson said, adding the wreck demonstrates the importance of buckling up.


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The Lady In Number 6: Music Saved Her Life
Alice Herz-Sommer, who died in London last Sunday at the age of 110, was widely described as the oldest known Holocaust survivor. She had been a distinguished pianist in Europe before the war. However, it was only after the Nazi occupation of her homeland, Czechoslovakia, in 1939 that she began a deep study of Chopin's Études, some of the most technically demanding and emotionally impassioned works in the piano repertory.
For Mrs. Herz-Sommer, the Études offered a consuming distraction at a time of constant peril. But they ultimately gave her far more than that, far more, even, than spiritual sustenance. "They are very difficult," Mrs. Herz-Sommer said. "I thought if I learned to play them, they would save my life." And so they did.
In recent years, because of her great age; her indomitability; her continued, ardent involvement with music and her recollections of her youthful friendships with titans like Franz Kafka and Gustav Mahler; Mrs. Herz-Sommer became a beacon for writers, filmmakers and members of the public eager to learn her story. Mrs. Herz-Sommer was also profiled in documentary films, one of which, The Lady in Number 6: Music Saved My Life, a documentary portrait directed by Malcolm Clarke, won the 2014 Oscar for Best Documentary Short Subject.
The Lady in Number 6 has been described as one of the most inspirational stories ever told. In the film, Alice Herz-Sommer, the world's oldest pianist and oldest holocaust survivor, shares her views on how to live a long happy life. She discusses the vital importance of music, laughter and having an optimistic outlook on life. This powerfully inspirational film tells her amazing story of survival and how she managed to use her time in a Nazi concentration camp to empower herself and others with music.
Read more about the life of Alice Herz-Sommer in the New York Times here.


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Reverse Pyramid Revisited
A google search on "reverse pyramid training" (RPT) brings you to an article by someone called Randy Herring. You can check out the article here.
I was unaware that this training style even had a name for it, as I started to train like this intuitiveley.
The greater amount of force you'll be able to generate with your muscles will be when you are freshest in your workout, e.x., the first set of each exercise performed. If a set counts, it is the first one, which is most important.
From the article. It always made sense to me to start working sets with the heaviest weight possible and then lower weights as strength decreased.
Besides the basic gist of the system, there isn't much I agree with Randy on; some of the guidelines given in the chart in that article are flat out ridiculous. My main beef here is with the frequency, volume and rest period guidelines given for the various categories (beginner, intermediate, advanced).
Either way, let me take you through a back workout and show you how I might use RPT in practise.
Deadlift, 2 x 3-5
600 x 3 (max effort)
The first set is what I call the "top set" and the one you should strive to increase on a regular basis. This is a max effort set, which means you stop when you're sure you don't have another rep in you.
Rest at least 3 mins, lower weight by 10% for next set; in this set, do not go max effort rather stop when and if you hit the same reps as first set +1 rep.
540 x 4
That's it, 2 sets and done with deads. Now rest 3-5 mins depending on how winded you feel (your heart should be pumping hard).
Time for some chins. Recall that palms are supposed to be facing you, not the other way around (that's pullups). I recommend a medium grip, about shoulder width spacing. Not a very wide grip, as this limits the range of movement.
Chins, 3 x 4-6 (alternatively, two heavy sets in the 4-6 rep interval and one set in the 10-12 rep interval)
Body weight + 100 x 4 = 300 x 4 (max effort)
Rest 2-3 mins, 10% off (remember to count total weight, not only the weight added in the belt) and we do
Body weight + 70 x 5 = 270 x 5 (no problem)
Third set, 7.5%-10% off and we should get 6 reps.
Body weight + 50 = 265 x 6 (easy)
Alternatively on the third set, ditch the weight belt and do body weight only.
Body weight x 12-15; treat this as a finisher to get some extra volume in, don't go to failure.
Ok, done with chins and time for some Pendlay Rows; here, do not use the RPT set structure, rather take your 7 RM and do sets of 5 using the Starting Strength principles. At this point you should be fairly fatigued, so no more RPT.
250 x 5 x 3 - up weight next workout (the SS principles dictates that you up weight when you can get 3 sets of 5)
Done with back.
Another example for chest, done in higher and wider rep ranges.
Bench Press, 3 x 8-12
250 x 8
225 x 10
200 x 12
Incline Bench, 2 x 6-10
225 x 6
190 x 10
How to progress with RPT
The top set should be your main focus and the one you should continually strive to increase with 2,5% or add another rep to. Add weight when you hit the upper range of the rep interval you wan't to work in; for example, deads in the above example would call for upping weight when you hit 5 reps. If you only got 3 reps, you'd be better off trying to stay with the current weight for next workout and try to add another rep.
In the chins example, you'd wait until you got 6 reps in the first set before upping weight.
The other 1-2 sets which are done with a lower weight, should be increased independently. For example, progressing in the chins example might look like this
Week 1, chins
Body weight + 100 x 4
Body weight + 70 x 5
Body weight + 50 x 6 (the last two sets weren't that hard so let's increase them for next week)
Week 2, chins
Body weight + 100 x 4
Body weight + 75 x 5
Body weight + 55 x 6
Week 3, chins
Body weight + 100 x 5
Body weight + 75 x 6
Body weight + 60 x 6
Week 4, chins
Body weight + 100 x 5
Body weight + 80 x 5
Body weight + 65 x 5
Something like that.
Random notes
- Remember, the first set should be max effort; but try doing all sets like this and you risk a burnout.
- You can work in a tight range (i.e 3-5 reps) or a wider range (i.e 6-12 reps) and it's all a question of how much you drop the weight in between sets. If you went all out in the first set, lowering the weight by 5% will get you about the same reps as the first set, lowering the weight with 10% and you get about +1-2 reps, by 15% you get +3-4 reps and so forth. Some individual factors play into this, which calls for some experimentation.
- Rest at least 2-3 mins in between movemenst and sets; this is especially important after the top set.
- Mix it up, there is no need to do all movements RPT style. RPT can be quite draining on your nervous system, assuming you go all out on the top set.
Probably going to include something on this in the book, since I think it's a very productive training system.
77 comments:
- Anonymous said...
i always went the other way around upping the weight for next set...but like you say this makes more sense so im going to try this my next bulking cycle...thanks for giving me some new ideas
- December 15, 2008 at 10:01 AM
- Anonymous said...
Sounds like "Power the People". One top set of DL 3-5 reps, rest 3-5min, drop the weight by 10%, another set of 3-5.
Worked for me.
- December 15, 2008 at 10:45 AM
- Unknown said...
that wouldn't surprise me at all. I haven't read Power To The People, but I'll have a look at it now that you mention it.
- December 15, 2008 at 1:17 PM
- Anonymous said...
I strongly recommend 'Power to the People'. It really changed the way I train.
It also works very well with IF.
As do low volume ladders; that is one rep, rest, two reps rest, 3 reps, rest repeat. Works well with pressing and pull-ups.
- December 16, 2008 at 1:27 AM
- mrjling said...
What is your take on the warm-up before doing a reverse pyramid session? Great blog as always!
- December 17, 2008 at 11:12 PM
- Милко Георгиев said...
- This comment has been removed by the author.
- December 25, 2008 at 12:57 PM
- Милко Георгиев said...
Hi Martin! My name is Milko Georgiev. I use this principle in my training method Spider Stamina. You can check it out here www.spiderstamina.com
- December 25, 2008 at 1:04 PM
- Unknown said...
personally, I only warm up on compound movements and I do something along these lines - sets of 4-6 reps of 40%, 60% and 80% of the target weight for the work set.
Example: target weight being 200 lbs in the first work set, warm up with 6 x 80 lbs, 5 x 120 lbs and 4 x 160 lbs.
cool, I'll check it out, thanks.
- December 26, 2008 at 8:40 PM
- Anonymous said...
For compound movements, doing warm-up sets of 6x40%, 5x60%, and 4x80% of the "top set" seems slightly at odds with the concept of RPT. I know warmups are required to mitigate the risk of injury, but 4 reps at 80% of the max effort seems like it would incur a significant amount of fatigue.
I've tried doing a 40% and then two 60% warmup sets, and that has seemed to make my max efforts (top sets) a bit easier. What are your thoughts on this subject?
- January 7, 2009 at 10:10 PM
- Unknown said...
If you're doing 200 x 8 in your top set, with a 1RM 250 or so, your last warm up set would equal 4 reps at 65% 1RM.
IME, such low intensity doesn't cause any fatigue, certainly not enough to affect your top set.
But, the warm up sets aint rocket science. If you think your warm ups may be affecting your top sets negatively, just go easier on them.
- January 8, 2009 at 6:45 AM
- Anonymous said...
I think this used to be called the Oxford method. I have also found it useful.
- March 21, 2009 at 5:31 PM
- Eric Komans said...
So to be clear: RPT is your work sets, and doesn't advocate skipping warm-up sets?
- November 5, 2009 at 4:38 AM
- Unknown said...
- November 11, 2009 at 10:52 AM
- cubby said...
This is an old post, but I have a question on an idea I have been toying without about RPT since you wrote it. What do you think of doing RPT, with DC style rest-pause training? So, for chins, that would mean do as many as you can with whatever weight, drop the weight 10% and repeat after a 20s or so break, drop another 10% and repeat after another 20s break. This would be done with one rest-pause "set." I probably wouldn't do this for deadlifts or squats for safety reasons, doing them in regular RPT fashion instead. The frequency would be similar to DC frequency, each bodypart being hit every five days or so.
- January 20, 2010 at 10:04 AM
- Unknown said...
Sure, go ahead and try it. You can make everything sound great in theory, but it's all about how it fits together within the context of your routine.
That being said, what you suggested sounds like something worth experimenting with. But start doing only one set, not multiple sets (it's similar to DC after all, and DC = one really hard set).
- January 20, 2010 at 10:09 PM
- cubby said...
Thanks. I plan to keep it to one set for sure. More that one would probably be overdoing it for most lifts. I will give it a shot after I finish a couple more DC blasts. Then I can compare the two.
- January 21, 2010 at 7:42 AM
- cubby said...
I've recently come across something that supports reverse pyramid training, so long as the first set is done very heavy and low reps (probably 3RM and below). Iron Addict and some of the others on his forum turned me on to the idea known as post-tetanic facilitation (PTF), post-activation potentiation (PAP), etc. They all basically mean the same thing. I don't know if you are familiar with this, but the main mechanism behind it seems to be that after a very heavy set, myosin heavy chain kinase is released into the muscle cell, which makes the whole contractile complex more sensitive to released CA, and the CNS is also 'primed' to fire all motor units efficiently and quickly. The optimum rest period for increased force production to occur in is between 4 and 11 minutes. Less than 4 minutes, and fatigue has a tendency to interfere with any advantage gained from potentiation. Here is a research review on it (the full text is available on Medline): http://www.ncbi.nlm.nih.gov/pubmed/16026172
Sand Blaster and Iron Addict claim that when utilized properly, the effect is fairly significant. Reverse pyramid training would be very effective for this. A max effort three or four rep set (since potentiation seems to be greatest when loads greater than 90% 1RM are utilized), followed four to five minutes later by a lighter set, would allow more reps than usual to be pumped out. Of course, one would have to be very careful with this, to avoid burnout. An ME set, followed by a potentiated set might be all the workload one could tolerate for that exercise, followed by some submaximal assistance exercises.
This effect is apparently most pronounced in those with high levels of fast-twitch fibers, so for those used to high loads, or with a genetically higher amount of type 2 fibers, this will have the greatest effect.
I thought you might find that interesting at least. Even if the second set isn't taken one rep short of failure, reverse pyramid training probably allows a greater workload and intensity to be achieved without significantly heightened CNS fatigue. A person doesn't even have to be pushing for this effect to benefit from it, and if following your basic guidelines for RPT, will benefit from it anyway. That is, if it doesn't end up proven false.
- March 7, 2010 at 6:35 PM
- cubby said...
I also forgot to add that Poliquin uses these same principles in his 1-6 and 2-5 programs. His volume is too high and the link is from T-Nation, but it still illustrates the point.
- March 7, 2010 at 7:48 PM
- Unknown said...
Thanks for sharing, Cubby. I'm familiar with PFT, but haven't looked into the studies much. I'll have a look at that review you referenced.
- March 8, 2010 at 9:31 AM
- Unknown said...
Martin, how do you usually split up your body parts for type of training? I think you usually train about 3x/week, so do you do Push/Pull/Legs or some other setup?
- April 18, 2010 at 2:31 PM
- Unknown said...
Weighted chins
4 sessions all in all, some accessory work after each main lift.
- April 20, 2010 at 2:44 PM
- Unknown said...
Adding to that, the cycle usually runs 8-9 days and not a week.
- April 20, 2010 at 2:53 PM
- Manveet said...
Hey Martin, is this the style of training that you typically like to use for your clients?
- May 9, 2010 at 1:24 PM
- Unknown said...
- May 10, 2010 at 6:26 AM
- Anton said...
Hi Martin. Great post!
I have a question. At the moment im injured and cant do heavy deadlifts, squats etc. So basicly i can only work out my legs properly with Legpress, leg extensions and legcurls.
Do you think that this reversed pyramid program could work for me to increase my legpress? (which is the main exercise of my legworkouts)
Do you think that i can apply for example the deadlift sets(1 set, then 10% of that weight) that you described first in the post, or should i add mor sets, reps or change the percentage of 1RM?
Would be really nice if you could help me, would really appreciate it. / Anton
- May 11, 2010 at 7:04 AM
- Unknown said...
Yes, of course. I should note that the leg press is best trained in the 8-12 rep range and rest-pause style.
You may consider something like
300 x 8
270 x 10-12 (with the last few reps rest-paused).
Works very well.
- May 12, 2010 at 7:49 PM
- Anton said...
Great!, thank you so much Martin. Really appreciate it. WIll definately try it out!
Keep up yor fantastic work.
/ Anton
- May 12, 2010 at 10:42 PM
- Unknown said...
"Martin Berkhan said...
Weighted chins
4 sessions all in all, some accessory work after each main lift.
April 20, 2010 2:44 PM
Martin Berkhan said...
Adding to that, the cycle usually runs 8-9 days and not a week.
April 20, 2010 2:53 PM"
Martin -- So you're saying that you basically lift every other day (4 sessions over 9 days), shooting for a 2.5% progression on a major lift each workout? Seems like hitting the legs and lower back heavy every 4 days (alternating squat & DL) would require a pretty high recovery capacity in order to sustain that 2.5% progression consistently. Have your trainees responded well to a similar setup?
- June 9, 2010 at 1:37 PM
- Unknown said...
I up the weight by 2.5% and continue doing that until the 3-4 rep range depending on movement. Back-cycle to the 6-9 rep range and start the cycle over again.
My trainees have responded very favorably to the setup, yes.
- June 10, 2010 at 1:52 AM
- Anonymous said...
How long do your lifting sessions usually last? Are you dead lifting and squating every session, or do you rotate them?
Eddy B
- June 13, 2010 at 8:30 AM
- Unknown said...
30-40 mins, 6-8 sets, squats and deads trained once every 8-14th days atm.
Typical cycle in the past: deads and squats once within 8-10 day cycles.
- June 13, 2010 at 9:46 AM
- Unknown said...
Have you dropped RPT in favor of your HFT (High Frequency Training) template?
- June 23, 2010 at 12:21 PM
- Unknown said...
No, I did HFT in fall-winter. Been training low frequency RPT since Feb.
HFT is great but I just don't have the time for it. RPT is far better in terms of time investment:reward.
- June 24, 2010 at 7:23 PM
- Anonymous said...
Hello Martin,
Do you think 4-6 reprange on benchpress is overkill in a reverse pyarmid style?
1st set: 4-6 fail (top weight)
2nd set: 10% less weight (from top weight)
3nd set: 20% less weight (from top weight)
Should I have a higher reprange, like 6-8 reps to avoid injury? or do you think 4-6 reprange will be ok? Maybe I should go for 4-6 reps in 2-3 months than going up for 6-8 reprange or even higher 8-10 reps and than increase weight over the time intill I hit 4-6 reps again?
Thanks for any answer.
- July 2, 2010 at 2:17 AM
- Unknown said...
3 x 4-6 is just fine.
Even better, start at 2 x 8-10 and work downwards.
2 x 8-10
3 x 6-8
3 x 4-6
- July 2, 2010 at 3:36 AM
- Danne said...
Thanks alot for the answer. I'll go for 3 x4-6 reps intill I hit a plateau and then start over again with your advice.
I just most say that you're doing a great job. I really appreciate all your help from the blogg/comments, it have helped me alot, thanks!
- July 2, 2010 at 4:07 AM
- Anonymous said...
Hey Martin,
Love all the advice and leangains approach in general. Was wondering about the training split. I have a good idea how to structure the workouts in terms of volume and rep ranges, but what did your split look like?
You mentioned you only squatted or deadlifted heavy once every 8 days I believe? Just wondering how you split up body parts and such using rpt and somewhere between 8 and 12 (max) sets per part.
- July 5, 2010 at 6:29 PM
- Anonymous said...
Hey Martin!
I'll soon start my RPT training and I'm wondering which exercises I should do and for how many sets?
My sets will go from 6reps-8reps-10reps (I want to train Hypertrophy now after my time with SL 5*5).
I thaught that my schedule should look something like this:
Day 1: Chest/shoulders/triceps
Benchpress 3 sets and Millitarypress 2 sets
Day 3 or 4: Back
Deadlift 2 sets and Chins 3 sets
Day 5 or 6: Legs
Atleast 3 sets of squats but what more exercises should I pick?
Does this schedule look good? After each set I will lower the weight with ~15%
- July 9, 2010 at 5:13 AM
- Anonymous said...
Hello martin,
Do you think its fine to use Reverse pyramid in the Upper/lower Max effort exercise of Westside for skinny bastards routine ?
The style used by WS4SB is:
ME Bench press: work to a max set of 5 [target weight 200lbs]
60 x 5 reps
100 x 5 reps
140 x 5 reps
180 x 5 reps
200 x 5 reps
do you think its better to do it in reverse pyramid instead ?
- August 31, 2010 at 6:21 AM
- Unknown said...
"Do you think its fine to use Reverse pyramid in the Upper/lower Max effort exercise of Westside for skinny bastards routine ?"
Not familiar with the setup. Generally speaking, I don't think you should mix routines and try to "improve" on pre-made templates. There's probably a reason for the Skinny Bastard's routine being set up the way it is.
- September 5, 2010 at 10:05 PM
- Anonymous said...
When doing exercises RPT style, I have noticed that it is much easier to do so in lower rep ranges (3 x 4-6, 5-7, 6-8, etc...) vs. higher rep ranges (3 x 8-10, 10-12, etc...). In the lower rep ranges when I decrease the weight by 10%, I'll get an extra rep on the next set with no issues. Whereas, with the higher rep ranges, when I decrease the weight by 10%, I sometimes won't even achieve the extra rep in the next set due to fatigue (even after resting for 3 minutes).
Is this just a matter of possibly adapting to the fatigue (if that makes sense) eventually? Or would you suggest maybe using 12.5% to 15% decreases for the higher rep work?
- September 10, 2010 at 3:44 PM
- Unknown said...
Good observation. I've noticed the same but it tends to vary a bit between individuals. Do you or have you typically been working in the 4-8 rep range? I.e. for the last few years.
- September 18, 2010 at 12:33 AM
- Anonymous said...
"Do you or have you typically been working in the 4-8 rep range? I.e. for the last few years."
For the most part - yeah. I began weight training by using Max-OT (primarily 4-6 rep range with some 6-8 thrown in there). After that I've been using a lot of power/hyper type workouts though, so it was a fairly good mix of lower and higher rep range work. 95% of my work is under 10 reps or under though.
P.S. Saw in another blog post that you're gonna be posting something on training/cardio this weekend (hopefully!), so I'm looking forward to that :). I always like reading about your training preferences since, like you, I'm somewhat of a low-volume / high intensity junkie
- September 18, 2010 at 7:29 AM
- Anonymous said...
Don't you think top-set's which are also to failure set's and they have a great injury potential while doing on squats, deadlifts, bench presses. Moreover there is also another injury risk; which is overloading joints from the first working set.
Could you please inform us more about doing RPT's in injury-free circumstances.
Thanks for your answer in advance
Kindly Regards, Serhat
- December 14, 2010 at 12:59 AM
- Anonymous said...
Can you tell us more about the secondary lifts? What would you recommend - 3day a week routine(bench, squat, deadlifts+chin ups) or 4 day routine during 8 days(separating DL and chins)
- how many secondary lifts(not reverse pyramid) is best? Should I do only one first exercise as a reverse pyramid or can I add another - if yes can you give me example what to add to bench, I quess I can add Shoulder press to squat. Thanks
- December 17, 2010 at 11:18 AM
- Anonymous said...
Heya Martin! I've decided to try out RPT. Thing is, I'm slightly confused as to the independent increase of the 2nd and 3rd work set.
Assuming you do a 60kg x 7 reps, 54kg x 8, 48kg x 9; it's following the take 10% off and increase 1 rep method.
So once I hit say, 8 reps, and I increase my weight by 2.5% to 61.5kg, do my 2nd and 3rd sets remain constant at 54x8, 48x9? Or do I take 90%, 80% of 61.5kg?
Thanks in advance!
- December 18, 2010 at 8:25 AM
- Unknown said...
"Don't you think top-set's which are also to failure set's and they have a great injury potential while doing on squats, deadlifts, bench presses. Moreover there is also another injury risk; which is overloading joints from the first working set."
No, actually I don't. If you're training to failure your mind is 100% on the set. People more often injure themselves when they let their form and focus slip.
- December 31, 2010 at 12:06 AM
- Unknown said...
"Assuming you do a 60kg x 7 reps, 54kg x 8, 48kg x 9; it's following the take 10% off and increase 1 rep method.
So once I hit say, 8 reps, and I increase my weight by 2.5% to 61.5kg, do my 2nd and 3rd sets remain constant at 54x8, 48x9? Or do I take 90%, 80% of 61.5kg?"
No, when you hit 8 reps in set 2 and/or 3, you increase those by 2.5% as well.
- December 31, 2010 at 12:17 AM
- Jonathan said...
first of all thanks for all the work you do on the site, it's been a great help to me. My question is, do you recommend your 8-9 day, alternating days routine for someone who is still a beginner in terms of absolute strength? My guess is that the low training volume would be too little if a trainee wasn't handling much weight.
- January 4, 2011 at 6:21 AM
- Anonymous said...
Great article. Is there any possibility you could do a post on difference in the pacing of reps (fast or slow) and what you recommend?
- January 7, 2011 at 9:29 PM
- Me said...
Hey Martin,
First of all, like many others I'd like to offer my thanks for all the great content on your site. I really wanted to stop going to the gym and wandering from machine to machine not knowing what I was doing but I hadn't found a good resource for a 35 year old man who hasn't been in a proper weight room since high school. One of the best resources you suggest on your site is Starting Strength as recommended reading. I read the whole thing and all of a sudden going to the gym is fun. I've been doing the routine suggested by SS whereby I'm starting with Squats, alternating either a bench press or standard press each workout, then doing deadlifts. I finish off with 3 sets of pullups to failure and 3 sets of dips to failure. I literally started with zero strength. The first week I went and did the routine, my starting bench weight was (I'm embarrassed to admit) 90 lbs and I struggled with the final rep of the 3rd set (3x5) and had to have a spotter pull the bar off me. ...Awesome. I just finished my 3rd week and I'm up to 3 sets of 135. In fact all my lifts have gone up with each session and it's exciting to see that I can do a little more each time now that I've put a strong focus on my form. I've been going 3 times a week with a couple days rest in between. I've also been doing a midnight to 4pm IF routine and eating Paleo the entire time. I'm wondering at what point I should abandon this routine and move on to RPT since I feel like I'm still working on getting a base level of fitness under my belt. Is this suitable for beginners? I feel like the weight and reps I do now each session is just enough for me to keep good form and anything beyond that will degrade it. I do 3-4 sets of 5 reps of gradual warmups before my 3 sets of 5 at my target weight and that feels like a good workout afterwards. It seems like with warmup, I'd be lifting less weight to get through the RPT routine. Can you comment on criteria for beginning weight trainers to be ready for RPT?
Thanks very much!
- January 15, 2011 at 10:28 PM
- Adam said...
Do you account for bodyweight when using RPT for squats, similar to how you account for bodyweight when doing chins? I read somewhere that when squatting, you are squatting approx. 70% of your bodyweight on average. I don't know how accurate that is though.
- January 21, 2011 at 7:10 AM
- Wazzup said...
PLayed around with it today.. I find it not that different from Wendler's 5/3/1. 1 top set followed by some volume. The details are different ofcourse, but that's what it reminded me of.
- January 30, 2011 at 6:37 AM
- Anonymous said...
Martin, this works if my aim right now is volume because I am a bit skinny?
(For my diet I'm following your amazing IF)
- February 3, 2011 at 6:49 AM
- Garrison Brems said...
What are some of the accessory workouts you add to the main lifts on each of the 4 days?
- February 14, 2011 at 8:28 AM
- Anonymous said...
Will this style of programming give me (a female, deadlifting 195x3 for example) enough work to really produce results? As a male lifting 600x3 max effort I can see how that'd be draining on the CNS, but should I try more sets?
- February 17, 2011 at 3:14 PM
- Vitor said...
Ok, understood the method, but what about the acessories exercies?
A.) Dead, Chins and Rows
B.) Bench, Dips and ?
C.) Squat and ?
I got confused ):
- February 22, 2011 at 7:23 AM
- Steve Wright said...
Martin Thanks for all you do!
For your weightloss clients do you usually have them of your 4 day split every 9 days? Or do you put them on a reduced load with the extra calorie deficit like you mentioned in your Random thoughts post?
If it is reduced could you give a quick idea of a sample? Thanks a lot man!
- February 28, 2011 at 1:21 PM
- Gustav said...
Hello Martin!
I have been following IF for a year now, and I just dropped 20 kgs. I am aiming at 4 sessions per cycle now with 1 day on, 1 off, and Im struggling to find a place for militarypresses. Doing them on my benchsession atm but Im usually drained after benching (4 sets, RPT-style) so the MP is falling behind.
Also, Im going to try 1x20 reps with Deadlifts and Squats, what are your opinions about 20reps?
- March 11, 2011 at 12:54 PM
- Ahmed said...
I've been reading more and more and this and I've put it to use within my own workouts to notice higher weights and increased strength.
Thanks for highlighting this concept Martin.
- March 22, 2011 at 10:19 PM
- Anonymous said...
Hey Martin
What type of bench press technique do you use. Do you do the powerlifting technique (where your back is arched) or the bodybuilding technique (back flat on the bench)
- March 30, 2011 at 5:22 AM
- Arturo said...
Martin, I bet you've noticed that many have asked about accesory work. Your example of DL+Chins+Pendlay Rows would constitute one day. But what would you suggest for the Bench Press day? .. And for the Squat day? Just curious.
Also... why just two sets on the DL? Your examples showed 3 sets for the Bench, and 3 for the Chins. Why just 2 for DL? Safety reasons or something? Would Squats be done in two sets or three sets?
Thanks in advance for your response.
- April 19, 2011 at 9:31 AM
- Tim said...
I think the warm up is important as well and is not being emphasized enough,especially when starting off with a max effort lift. I would suggest Defranco's Agile 8 for warmup: http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html#question04
- April 22, 2011 at 8:00 AM
- AlexFromPT said...
Sorry if this has been answered but I couldn't find it... How many sets and reps you advise for squats? Thanks Martin, great job, cheers.
- June 1, 2011 at 4:40 AM
- AlexFromPT said...
Sorry to bother again Martin, but I started doing the RPT method and I have a few questions.
Today when I finished my routine, I didn't feel tired. I felt like I could go on and on and on, and I kinda had to force myself not to continue my workout. Is this normal?
I also got the feeling that I didn't push myself hard enough and that my workout sucked* (And yes I reached my limit for every set)
This kind of workout
is oriented to spending less time in the gym right?
I think it's going to take some time until I'm adapted to the method.
*I did feel pumped though :)
Thanks in advance
- June 1, 2011 at 1:24 PM
- Anonymous said...
"Martin Berkhan said...
Weighted chins
What exercises for each day?
- June 23, 2011 at 2:29 PM
- Khaine said...
Martin I have a question. Now I am using "Russian Bear" training routine. Maybe you already know that, if not: http://www.intensemuscle.com/archive/index.php/t-19757.html
It's reversed pyramid too, but it has more sets. I don't do this training to failure, because last time after about 8 sets of 80% deadlifts(I have very resistant muscles in 1-6 repeats) I was thinking "ooops, it's time to stop, tomorrow hell will be in my back anyway", and I was right. But it's still about total number of 10 sets in every exercise.
I am also planning to add some minor exercises, for example something for abdominals and arms.
And my questions:
1. Can I do this training fasted(with BCAA), or is it too intensive? Now I am eating 100 grams of brown rice 1,5 h before training, and 10 grams of BCAA about 20 mins before.
2. Can I do some cardio after this training, or is it bad idea(catabolism)?
I want to lose fat, and my fat is stubborn all-round. Every damn pound of fat is very hard to beat.
- August 6, 2011 at 2:57 AM
- popimaster said...
"The greater amount of force you'll be able to generate with your muscles will be when you are freshest in your workout"
I tend to disagree as strength world records holders always do pyramide style training, they always ramp up slowly, with single reps
- August 18, 2011 at 3:01 AM
- Raul said...
Hi Martin, I've just lost about 24 lbs using IF and I plan to lose about another 10 lbs. I now resemble your body in your modeling days. I want to now put on some muscle to fill out my new lean frame. In your recent post you said,
"I still use RPT to this day personally and consider it the single most effective method for preserving muscle mass and strength on a diet."
Would you consider RPT to also be the most effective method for building (as opposed to preserving) muscle mass and strength? If not, what would you recommend to be the most effective method to put on muscle in a relatively quick time of 3 to 6 months. I know it takes years for substantial muscle growth but I'd like to know what method you would consider most effective to add (not just preserve) muscle in that space of time.
- December 19, 2011 at 2:27 PM
- Anonymous said...
Stumbled in, had question about set up.
day 1
Deadlift 4-6 set 1. as I am just starting back, not going to failure but adding weight each time
set 2 is set 1 weight - 10% weight, 2 addl reps.
Bench same, but failure on 1st
Underhand Row 1 set 12 reps
Close, low on platform leg press, 1 set 12
Pull up 1 set failure
day 2
Squat work set 4-6 near technical failure, set 2 -10% + 2 reps
Standing press same
Chins same
stiff dead 12 reps or fail, add each time, 1 set
Dip 12 reps same as stiff dead
2 days rest between workouts. Sometimes 3. Seem OK?
- December 26, 2011 at 11:41 PM
- Anonymous said...
You said in response to someone who asked "Is 3 x 4-6 rep range good on bench"
You replied: "Even better, start at 2 x 8-10 and work downwards.
2 x 8-10
3 x 6-8
3 x 4-6"
Does this progression work for bench only, or can you apply this method to squats, deads, etc?
- January 13, 2012 at 2:27 PM
- Anonymous said...
Could you use RPT with dumbbells?
- January 30, 2012 at 9:45 AM
- Sacha said...
Following on set 2 and 3 in reverse pyramid.
Say I start squatting lift like:
set 1 200lbs x 4
set 2 180lbs x 5
set 3 160lbs x 6
Since the weight are increasing independantly its possible that few months latter the set look like :
set 1 250x5
set 2 240x6
set 3 240x4
Bassically that set 3 catch up with set 2 and that both are catching up with set 1.
In this sort of scenario should we continue the weight progression normally or eventually keep set 2 and 3 "further away" from each other and set 1 ? (by increasing the number of rep needed before increasing the weight ? )
- March 1, 2012 at 8:31 PM
- Tamaika Kofe said...
Hi Martin,
Sooo soo glad to be following you and curing my fuckarounditis!!
i have been doing RPT training and its true that it really packs on quite a bit of muscles, but please advise me whether i should still use it when cutting?
- April 15, 2012 at 8:31 PM
- anjuli said...
Hi Martin, Your site is very helpful. Thank you so much! I am a novice lifter. I have a Q regarding chins. I can't even do a body weight chin up without assistance (band). Should I still use weights for chins? Or should I keep doing assisted BW chins until I can do BW chins without assistance. Or should I switch Chins for some other exercise? Any suggestions? My goal is fat loss (lots) right now. Thanks.
- October 4, 2012 at 5:02 PM
- anjuli said...
Hi Martin,
Would you recommend reverse pyramid training for novice women lifters too? (who have lot of body fat to lose) Or is it for only experienced/advanced lifters?
- October 5, 2012 at 11:07 AM
- Miguel said...
Martin, thanks for all the great breakdowns and information.
- December 10, 2012 at 4:51 PM
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One of my New Year's Resolutions is to try to post blog entries a little more often. So here goes – the first entry of the year!
First, I wanted to mention two websites: Albany Hilltowns (www.albanyhilltowns.com) and Andersonville Civil War Prison (http://www.angelfire.com/ga2/Andersonvilleprison/).
The first is a new wiki for those with ancestors who lived in the Albany Co., New York "hilltowns", i.e. Berne, Knox, Rensselaerville, and Westerlo. In addition to adding my Posson ancestors to the site, I am also involved in some of the groups other related projects. The website already has quite a bit of information posted. The corresponding Facebook group has over 80 members already, and seems to be growing.
The second site is run by my cousin Kevin Frye. For those who do not know, Andersonville Prison was a particularly infamous and brutal Confederate prison during the Civil War in Georgia. Many Union soldiers died of disease, abuse, and starvation while imprisoned there. Kevin does periodic tours and reenactments, and offers free lookups in the existing prison records and cemetery. He will also take digital photos of headstones for a nominal fee.
Secondly, I wanted to mention two tools that I have fallen in love with: iGoogle and Diigo.
For those who still use the basic Google homepage, I would recommend giving iGoogle a try. You will have to register with Google, but can use an external email address for this (I use my hotmail address). In addition to the familiar Google searchbox, you can fill this page with "gadgets". Personally, I use a Google Finance tool to check my portfolio, a "To-Do" list gadget that allows you to set tasks and assign them levels of importance and even deadlines, and I have RSS feeds from about 20 or so genealogy and writing blogs. iGoogle can display the last 3 posts from the feed. I also use a Wikipedia search box, a GoogleMaps search box, a local weather gadget, a Google Knols gadget, etc. Depending on how fast your computer is, it may take a little time to completely load if you have too many gadgets (like I do). But I am not concerned about the speed. I just love that so much of what I need can be put on one page. All in all, a great tool, and one that has been added to my "home tabs" in IE. www.igoogle.com
Diigo is a "social bookmarking" site. In other words, it's sort of a "MySpace" of people's collections of bookmarks. You can bookmark your sites on a central website, and search other people's links as well, for sites similar to yours. You can see who else has bookmarked the same sites, and look at their other interests. There are "groups" where members all upload links on a certain topic. But better than this, you can highlight text directly on web pages, and view the highlighted portions from your Diigo dashboard. I am still learning all of the features of the site, but I thought everyone ought to take a look. The best part is that registration/membership is free. www.diigo.com
Finally, to anyone interested, my latest article, on slavery-related records for African-American genealogy research, will appear in the Jan/Feb issue of Family Chronicle, available at Borders and other large chainstores or from www.familychronicle.com.


text:
FORT LAUDERDALE, Fla. (AP) — A contrite Chad Johnson apologized Monday for disrespecting a judge when the former NFL star slapped his attorney on the backside in court last week and was released from jail after only a week instead of 30 days.
Broward County Circuit Judge Kathleen McHugh accepted Johnson's apology and cut back his jail term for a probation violation to the seven days he had already served since the rear-swatting. Johnson, a flamboyant wide receiver formerly known as Chad Ochocinco, said in court that he'd had time to think about why his flippant attitude was wrong — especially in a domestic violence case.
"I just wanted to apologize for disrespecting the court last time," said Johnson, wearing a tan jail jumpsuit with his hands shackled at the waist. "I apologize. I did have time to reflect on the mistakes I made in this courtroom."
Johnson walked out of jail shortly after 4 p.m. and was met by his attorney, Adam Swickle, and sports agent Drew Rosenhaus. Johnson told reporters he was thankful to McHugh because she was the first person to get him to slow down and think about the path his life was taking.
"No one has been able to do it, not even my parents," he said. "I thank her. Everything she did was justified."
Asked if he hoped to latch on with an NFL team, Johnson said, "I just have to say my next move, my best move."
McHugh noted that in a previous hearing, Johnson put his arm around a female prosecutor's shoulders, prompting her to tell him twice not to touch her. The judge also pointed out that when Johnson head-butted his then-wife, Evelyn Lozada of the reality TV show "Basketball Wives," she suffered a three-inch gash on her head that required eight stitches. The judge called those injuries horrific.
McHugh also said Johnson failed to appreciate "the gift of probation" after pleading no contest to battery in the altercation last August with Lozada, which prompted her to quickly file for divorce. Johnson, 35, was in court because he had failed to meet with his probation officer for three straight months.
"I find that's an arrogant disregard for a court order," the judge said.
McHugh ordered Johnson to perform 25 hours of community service and attend domestic violence counseling sessions twice a week during probation, and she extended his probation an extra three months through mid-October.
Swickle, the attorney who had his backside slapped, said Johnson will fully comply with all probation conditions and hopes to resurrect his NFL career. The six-time Pro Bowler was cut by the Miami Dolphins after his arrest for battery; he played most of his 11 seasons with the Cincinnati Bengals along with one year with the New England Patriots.
"He understands that this is the kind of situation that can derail a person's career," Swickle said. "We're very confident he will do what he should do."
Follow Curt Anderson on Twitter: http://twitter.com/Miamicurt
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T-Mobile officially announced that it would be selling the iPhone 5 as well as the 4S and 4 models on Tuesday. Lots of people wondered, though, to what degree Apple tailored the iPhone 5's hardware for the carrier, or if they could use their existing iPhones on T-Mobile's network. Well, according to an Apple representative who spoke to Engadget, T-Mobile's iPhone 5 will be a tweaked version of the A1428 model, which AT&T currently uses.
That tweaked version includes support for T-Mobile's Advanced Wireless Services-based network (AWS). But AT&T customers can't just hop networks: "Sadly, Apple affirmed to us that it's not something that can be enabled via a simple software update for A1428 iPhone units already in circulation." Engadget reported. "To say that another way, existing iPhone 5 owners on AT&T cannot simply apply a software patch to have AWS support added. You'll need to buy a new phone next month."
Still, the phones that will go to market on April 12 will be sold unlocked, so users could conceivably hop between the two American carriers (and other global carriers) as much as they like after they've purchased that new phone. Apple will sell the modified A1428 iPhone 5 for full retail price starting April 12 as well.
MacRumors added: "Apple plans to phase out the existing A1428 hardware in favor of the new version, which means future phones from AT&T might also ship with AWS support included."


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P S A Pillai's Criminal Law
P S A Pillai (Revised by K I Vibhute)
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After 7 decades, POW's prized gold ring comes home
RALEIGH — After a year and a half behind barbed wire as a prisoner in World War II, 2nd Lt. David C. Cox had just about reached his breaking point.
Deliveries of Red Cross parcels to Stalag VII-A had all but ceased, and the U.S. Army bomber co-pilot and his fellow POWs were subsisting on scanty rations of bug-infested soup and bread. Outside the wire, Adolf Hitler's forces showed no signs of giving up.
Cold and hungry, the North Carolinian made a difficult decision. He slipped the gold aviator's ring — a gift from his parents — off his finger and passed it through a fence to an Italian POW, who handed back a couple of chocolate bars.
He would never again see the ring. But it did not disappear.
Last week, about a dozen family members and friends gathered in the living room of David C. Cox Jr.'s Raleigh home and watched as he slit open a small yellow parcel from Germany. The 67-year-old son dug through the crinkly packing material and carefully removed a little plastic box.
"And here it is," he said with a long sigh as he pulled out the ring. "Oh, my goodness. ... I never thought it would ever happen. I thought it was gone. We all thought it was gone.
"He thought it was gone," he said of his late father.
The story of how the ring made it back to the Cox family is a testament to a former enemy's generosity, the reach of the Internet and the healing power of time.
Following the December 1941 Japanese attack on Pearl Harbor, the elder Cox left college and enlisted. The Army Air Corps accepted him on his second application.
He graduated from flight school on July 26, 1942. That same day, he married his high school sweetheart, Hilda Walker.
To celebrate his commission, Irvin and Connie Bell Cox presented their middle son with a gold signet ring, the oval emblazoned with a raised propeller and wings. Engraved inside were the words, "Mother & Father to David C. Cox Greensboro, NC," and the numbers 10-4-18-42 — his birthday and the current year.
Cox was assigned to the 305th Bomb Group, 364th Squadron — part of the "Mighty Eighth" Air Force. By October, he was in England.
As a co-pilot in the B-17 "Flying Fortress," Cox flew more than a dozen bombing missions over occupied France and the German heartland. He was awarded the Distinguished Flying Cross for helping to get his burning plane back to England from a May 1943 raid that cost the lives of half his 10-man crew.
On July 28, 1943, Cox's plane was shot down over Kassel, Germany. He parachuted into a rose garden, was taken prisoner, interrogated and then shipped to Stalag Luft III, the POW camp made famous in the Steve McQueen film, "The Great Escape."
He remained there until January 1945, when he and the other Allied officers were force-marched three days through the snow, then packed into train cars for another three days before ending up at Stalag VII-A near Moosburg, northeast of Munich.
As Hitler's Third Reich collapsed upon itself, POWs from all over found their way to Moosburg. By the time Cox arrived, conditions there went from bad to what one historian described as "barely correct by the standards of the Geneva Convention."
It was at Moosburg that he traded the ring for the candy bars.
Finally, on April 28, 1945, Gen. George Patton's 14th Armored Division liberated the camp, and Cox, who was promoted to 1st lieutenant, made his way back to North Carolina. He started a tire retreading equipment company with his brother, and he and Hilda raised three children.
Cox didn't talk much about the war, except to remind his children of his privations when they refused to clean their plates. And he spoke wistfully about his lost ring.
Upon his return from the war, one of the first things Cox did was to have an exact duplicate made of his prized ring — right down to the inscription. When he died in 1994, the replica passed to his son, David Jr., who wore it until it finally broke in the middle.
Now fast-forward to today and the tiny Bavarian village of Hohenberg, a picturesque collection of stucco and half-timbered houses.
Mark and Mindy Turner moved there about a year ago so he could take a job as an air traffic controller at the nearby U.S. Army installation in Ansbach. Earlier this month, the couple accepted a dinner invitation from their neighbors, Martin and Regina Kiss.
A 64-year-old master church painter by trade, Martin Kiss is also a skilled artist, and after dinner he showed his visitors around his studio. Then he mentioned he had something else he'd like them to see.
Kiss disappeared into the living room and returned with a gold ring — then told a story.
The Kiss family was Hungarian — the name is pronounced "KISH" — and comes from an area in the northern part of present-day Serbia. They ran a small pub near the Danube River.
A Russian soldier on his way home after the war traded the ring to the family — presumably in exchange for room and board, Kiss' grandmother told him. His "Oma" gave it to him when he moved to Germany in 1971 — for luck, or in case he needed some quick cash.
Kiss wore it proudly on his pinkie. He realized it must have come from an American soldier, but didn't know how to trace its owner — especially in a new country that wasn't all that eager to talk about the war.
Worried it might get damaged as he worked, Kiss placed the ring in a corked glass bottle with an old coin and a gold chain.
Still, he never stopped thinking about the original owner — and now, with two computer-savvy Americans in his home, he decided it was time to try and find him.
Mark Turner went online when he got back home. Within 20 minutes, he'd hit pay dirt.
He found a 2005 master's thesis from North Carolina State University. One focus of Norwood McDowell's 219-page paper was the war diary of his wife's grandfather, David C. Cox Sr. — the name on the ring's inscription.
And there, on page 179, was the anecdote about the chocolate bars. After all those years, this epic ring cycle had ended within a two-hour drive of where it began.
"It just seemed like it couldn't be true," says Turner.
Turner emailed McDowell a photograph of the ring and its inscription.
"That's it for sure," an ecstatic David Cox replied when McDowell forwarded the picture.
"Well, praise the Lord!" Mindy Turner wrote back. "We are so excited for your family!"
After a few more emails and phone calls, the ring was on its way to the United States.
Cradling it in his hand after opening the package Friday, the pilot's son was struck by the original's condition, compared to its replacement. His sister, Joy Wagner, walked over and took the ring in her hands.
"Gosh, it's beautiful," she said as tears welled in her eyes. "Oh, that's so special."
David Cox said holding the ring gave him goose bumps.
"I feel his presence," he said of his father. "I wish he was here."
Kiss — whose own grandfather spent several years in a Soviet camp during and after the war — said in a phone interview with The Associated Press that his only regret is that David Cox Sr. and his grandmother weren't alive to share the "happy ending."
Refusing to accept even reimbursement for the shipping, he added, "You know the old saying: 'It's better to give than to receive.'"


text:
A day after picking closer Drew Storen in the first round of the draft, the Washington Nationals signed the #10 overall pick to his first contract and introduced him to the fans at Nationals Park.
In a young season that has already had more than its fair share of screw-ups, the quick signing and introduction was meant to show Nats fans that Nationals management can get things right.
So what the heck were they thinking when they put their new pitcher in uniform #26?
#26 is, of course, Teddy Roosevelt's number…
a number which the Nationals avoided issuing
to any player this season… a number which, frankly, should be retired until Teddy Roosevelt breaks the curse and wins the presidents race.
Hasn't this organization had enough bad luck? Wearing #26, Teddy has easily been the most snakebitten National of all.
Lest you think the number has nothing to do with it, remember that the last Nationals player to don #26 gave Teddy a run for his money. It was outfielder Wily Mo Peña, the slugger with the .205 batting average who hit a whopping two home runs for the Nationals last season before being chased out of town.
Why curse the new kid?
Last night, Storen got a first-hand introduction to Teddy's travails as the newest National was on hand to throw out the first pitch. In the 4th inning, the crowd went wild as Teddy broke out to a huge and seemingly insurmountable lead, but Teddy stopped just short of the finish line to pull out a sign for the cameras welcoming the new #26 to Nationals Park.
Oh Teddy…
AP photo by Gerald Herbert
Video courtesy of YouTube member lfahome


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Current weather - Here we've put together a glance at all the most important information about the current weather in Climax (Decatur County, Georgia, United States). You can see with the radar HD if precipitation is falling at the moment, or headed towards Climax soon. You can also see where there are thunderstorms currently ongoing, as well as where thunderstorms have occurred in recent weeks and months with our lightning analysis tool. Our HD satellite images of Climax will show you whether there's sunshine currently in the area, or if clouds are making for a more gloomy day. Finally, current observations will tell you what current temperatures look like around Climax at the moment, as well as if it's humid and/or windy.
Forecast for the next few days - The weather forecast for Climax is available in several different versions, all clearly and simply displayed here on the Weather Climax page. For the short term, we have data based on a single weather model that is known to deliver the best forecast for Climax. For the longer term, we have forecasts for the next two weeks based on an analysis of many different possible forecast outcomes that will give you a sense of not just what's most likely, but how the forecast could change in future updates as we get closer to any given date. If the range of possible outcomes is narrow, you can have high confidence in the forecast. If the range is wide, you know there's more uncertainty, and to not give too much credence to any one possible forecast outcome. We also have other products such as Meteograms and Forecast XL elsewhere on our site to give you additional options for figuring out the forecast for Climax.
Neighboring places around Climax
- City of Climax, Otisco, Boydville, Magnolia, City of Whigham, Whigham, Nickleville, Parker Courthouse, Orange Springs, Mount Pleasant
Cities, towns, villages
- Amsterdam, Attapulgus, Ausmac, Bainbridge, Bethany, Brinson, City of Attapulgus, City of Bainbridge, City of Climax, Climax, Cyrene, Eldorendo, Faceville, Fowlstown, Hannatown, Hanover, Jinks, Laingkat, Lynn, Mount Pleasant, Otisco, Parker Courthouse, Recovery, Smiths Landing, Vada, West Bainbridge
- Avery Pond, Bateau Pond, Black Jack Pond, Black Lake, Buffalo Pond, Buzzard Roost, Cane Water Pond, Cowart Pond, Crescent Lake, Duck Pond, Durham Park, Fountain Pond, Fourmile Pond, Gum Pond, Holder Pond, Lake Douglas, Long Pond, Open Pond, Peter Pond, Silver Lake, Simms Pond, Twin Lakes


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Today in the news: Pope Benedict XVI makes last public address
Quote of note
"To love the church means also to have the courage to take difficult, painful decisions, always keeping the good of the church in mind, not oneself." - Pope Benedict XVI in his last public address before he steps down as pope. Bendict urged the crowds in St. Peter's Square to pray for his successor and reitereated his reasons for resigning, according to The Associated Press. The pope's routine has been to give a weekly catechism every Wednesday during his eight-year papacy, in an effort to teach the world about the Catholic faith.
News to know
The White House has announced that President Barack Obama plans to meet with Senate and House leaders of both parties Firday morning, hours after the budget cuts or "sequester" have gone into effect, according to the Associated Press. The White House has conceded that efforts to avoid sequester are unlikely to succeed before the deadline, and is now focusing on the next financial deadline: the March 27 government shutdown.
Hot video: Man catches lamprey that looks like a sea monster
GateHouse News Service


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(870) 863-8818 | Our Locations | Contact Us
Looking for something special?
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Murphy-Pitard Jewelers has been satisfying the jewelry needs of Southern Arkansas since 1939. We offer each of our valued clients the opportunity to buy from a local jeweler who will design, create, manufacture and stand behind the jewelry of their dreams. Come into our store to see our full collection of beautiful jewelry.
Here are just some of the benefits of purchasing this special item through our store.
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Sprayers & Bottles
Fast, friendly service. Highest quality products available anywhere! Completely satisfied I recommend Wolfgang. There was no put on hold to speak to knowledgeable Sales Rep for advice who understood clearly what is in their complete product line and was very helpful. Truly German American Technology at it's finest. Thanks Wolfgang
Jay, G.


text:
Decorate your home with this Luxury Wall Decor set of 3 framed bedroom wall art.
What a unique Bedroom Wall Art Idea for your Tropical Home Decor!
You will receive 3 non-framed Trendy Bohemian Botanical wall art prints Set for Above Bed Decor.
* Digitally printed onto premium 250 gsm photo paper to ensure exceptional color and clarity.
* Printed using pigment inks to achieve bright and intense colors that will not fade when exposed to sunlight regularly.
Pls, note that these posters are for indoor use only.
PLEASE NOTE: White mounts included in some of the images are NOT INCLUDED.
We are now offering our prints as A4 and A3 Framed in both black and white options.
* Our picture frames come with a hanger and a strut which allows for both freestanding and wall hanging display. Both landscape and portrait are possible.
* These frames are made with a high-quality clear acrylic perspex front ( for safety reasons) and white and black matt painted MDF wood frame with a sturdy MDF backboard and strut (for A4 size).
* Metal hangers are included on A4 and A3.
* Each complete frame has a molding width and depth of 18 x 15 mm.
* We take great care with the packaging and preparation of your Frames for transport.
* Important: Please note that the size frame you are buying is the print size that will perfectly fit in the frame and not the overall size of the frame.
* I can adapt the print to any frame size you wish.
* I can also add any quote of your choice in the print.
Just Message me!
Care Instructions:
If the poster does gather any dust, you may wipe it off gently with a clean, dry cloth.
All of our prints are delivered in protective packaging.
* A6, A5, and A4 prints are packaged in a board envelope with the company logo.
* A3 prints and above are packaged in a strong high-quality postal tube.
FREE UK POSTAGE - We aim to ship ALL orders within 1-3 business days of purchase
Thank you for visiting and supporting our business!!
Follow our journey on Instagram and Facebook:
I think you may like to take a look at these products:
★★ Do you want to get 15% off your purchase?
Then be sure to Join the About Wall Art Club!
Once Joined, you will be sent a secret code to get 15% off your next purchase in my shop!
What are you waiting for?
Click on the link below to get your discount code now! ★★
Back to the Store:
Keep a lookout for new prints by adding my shop to your favorites
AboutWallArt is a registered trademark. All rights reserved.
Pls note that colors may vary slightly due to viewing settings on monitors
mae [!at] aboutwallart.com
1-3 business days
I'll do my best to meet these shipping estimates, but can't guarantee them. Actual delivery time will depend on the shipping method you choose.
Buyers are responsible for any customs and import taxes that may apply. I'm not responsible for delays due to customs.
Just contact me within: 3 days of delivery
Ship items back to me within: 14 days of delivery
Buyers are responsible for return shipping costs. If the item is not returned in its original condition, the buyer is responsible for any loss in value.
Please contact me if you have any problems with your order.
Custom Orders We CAN Fulfill
We can provide the following customizations:
1) We can change the quote and name of some designs.
To request this option, please contact us and we will provide a preview of the new design version free of charge.
2) We may be able to create a design from scratch for you.
Just message us and we will provide a quotation.
3) We are able to change the size of any of our Prints, Please contact us using Etsy messages with the details and we will send a quotation.
Once shipped, when should I expect to receive my order?
We ship all orders within 3 to 11 business days of purchase depending in the final destination.
If your order doesn't ship by the due date for some reason, feel free to contact us to inquire.
Please note that due to Covid-19, we are suffering some Shipping delays. Please allow some extra time for the items to arrive.
If an item is returned due to any address errors on the customer's side, customers will be required to pay to reship the product to the correct address


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< Features
NetBeans 6.7
Re-base to NetBeans 6.7.1 (we made a decision to package 6.7.1 instead of 6.7)
- Name: Victor G. Vasilyev
- email: firstname.lastname@example.com
Current status
- Targeted release: Fedora 12
- Last updated: 2009-11-16
- Percentage of completion: 100%
Latest successful Koji builds:
Detailed Description
NetBeans IDE 6.7 is a significant update of NetBeans 6.5 and includes the following changes:
- Maven support for the creation of plugins and web services as well as support for POM and J2EE
- Kenai integration enables the creation and editing of Kenai hosted projects from within the IDE
- PHP improvements include Selenium support and SQL code completion
- C++ support for profiling, Qt library, code refactoring and macro expansion
- Web API Gateway plug-in enables consumption of Web APIs in applications
- Java ME support for CDC projects in the bundled Java ME SDK 3.0
For more about this release, see:
- NetBeans IDE 6.7 Release Information
- NetBeans IDE 6.7 Release Notes
- NetBeans IDE 6.7 Release Information
Benefit to Fedora
Latest features of the NetBeans will be available to developers on the Fedora platform.
- Update the
netbeans-platformpackages up to version 6.7.1
- New package
jemmy, version 220.127.116.11.
- New package
cobertura, version 1.9
- Update the
netbeanspackage up to version 6.7.1
- Update the
ini4jpackages up to version 0.4.1.
- Update the
netbeans-svnclientadapterpackages up to version 6.7.1.
- Update the
netbeans-resolverpackages up to version 6.7.1
There are several extra packages that the netbeans package depends on. Many of these packages with required versions are already in Fedora. We'll make a decision about either patching the NetBeans software or updating/adding extra packages after additional investigation in short time.
How To Test
All the NetBeans components are shipped for Fedora after full in-house test cycle. Java platform on Fedora has passed tests of the Java Compatibility Kit. Therefore, there are minimal risks that behavior of the NetBeans will be changed if the components are correctly installed. Hence, additionally required tests should be focused on the following aspects:
- Meeting the NetBeans packages with common requirements for the Fedora packages.
- Installation of the NetBeans packages and all related packages on a target version of the Fedora platform.
- Launching the NetBeans IDE via both Graphical User Interface (GUI) and Command Line Interface (CLI)
- Installation of additional NetBeans modules via an ad hoc Update Center that is established by NetBeans for its Fedora distribution.
User Experience
The NetBeans IDE is oriented on wide audience of developers from beginners up to experts. Each of them can find useful set of the development tools that are embedded in the IDE or can be integrated with. The NetBeans IDE is the modular system and it can be configured according to user needs.
See Dependency tree in Bugzilla. We'll give a more precise definition of the Dependency tree in short time.
Contingency Plan
None necessary. Both the NetBeans IDE and the NetBeans Platform extend a stack of the Java applications on the Fedora platform.
The NetBeans is shipped with the on-line documentation in forms of JavaDoc, JavaHelp, HTML and textual files. Prepared packages provide all this documentation.
The NetBeans project also supports Internet resources, including the knowledge base and wiki.
Release Notes
See the section Detailed Description for info about essential changes in the NetBeans 6.7 release.
Comments and Discussion


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The Schizoid Man
Your View
Title :
The Schizoid Man
Series :
The Next Generation
Rating :
Overall Ep :
First Aired :
23 Jan 1989
Stardate :
Director :
Les Landau
Year :
Writers :
Hans Beimler
Richard Manning
Season Ep :
x 06
Main Cast :
LeVar Burton
Geordi La Forge
Michael Dorn
Worf Rozhenko
Jonathan Frakes
William T. Riker
Diana Muldaur
Doctor Katherine Pulaski
Marina Sirtis
Deanna Troi
Brent Spiner
Patrick Stewart
Jean-Luc Picard
Wil Wheaton
Wesley Crusher
Guest Cast :
Lorine Mendell
Diana Giddings
Suzie Plakson
Doctor Selar
W. Morgan Sheppard
Doctor Ira Graves
Guy Vardaman
Darien Wallace
Barbara Alyn Woods
Kareen Brianon
The whole concept of the long range, near warp transport is an odd one. Is the situation on the Constantinople really that desperate that the Enterprise can't afford to drop out of warp within normal transporter range and do a proper transport? Bear in mind that the former would add mere milliseconds to their journey, the latter five or ten seconds at most. Yet in order to save this few seconds, they risked beaming the away team into a wall!
Great Moment :
Data (secretly Graves) mouthing off to Picard on the bridge.
Body Count :
One - Graves.
Factoid :
This episode was intended as a homage to the British series "The Prisoner", which had an episode of the same name. Patrick McGoohan, who played the lead in that series, was considered for the part of Graves.
The Enterprise-D proceeds to Graves' World, home of the noted Federation scientist Dr. Ira Graves, in response to a distress call. However, the Starship Constantinople is also in need of urgent assistance, so the ship drops out of warp at the planet for mere moments, conducting a near-warp transport to beam the crew down in the minimum possible time. The procedure is somewhat dangerous, as it greatly increases the odds of beaming down inside a wall or other object. However, the trick works fine and the ship proceeds on course to the Constantinople.
The distress call proves to have been sent by Kareen Brianon, Graves' much younger companion. She has been increasingly worried about his health, and sent the message without his knowledge. Graves is less than pleased with her actions, but has no choice but to accept the presence of the Away Team. Doctor Selar examines Graves and finds that he is suffering from Darnay's disease, an incurable and fatal condition.
Graves was a mentor to Doctor Soong, whom he jokingly refers to by the nickname "often-wrong". Graves and Data hit it off, and discuss life and death for a while. Graves reveals that he is working on a way to transfer a human consciousness into a computer system, allowing the personality to survive death. When Data reveals that he can experience death of a sort via his off switch, graves ponders where Soong might have located such a thing on the android's body...
A short time later Data returns to the rest of the Away Team and informs them that Graves has died. When the Enterprise-D returns the team beam up with the body, and it is prepared for burial in space. Data starts to act peculiarly, changing his use of language to the point where he is actually rude to people, including Captain Picard. At the funeral he delivers a rambling monologue about how wonderful Graves was, until Picard finally cuts him short. Later, as Picard gives Kareen a tour of the bridge, Data angrily accuses him of making advances to the young woman. Picard asks the android to carry out a systems check, and when Data replies that he has done so and there is no problem Picard responds that for the very first time since they met, he does not believe him. A system's check by Geordi reveals no physical problems, but Doctor Pulaski performs mental tests and discovers two distinct personalities in Data. The new, negative personality is growing in dominance, and will eventually overwhelm the original. Picard assigns a security team to follow Data; in ten forward the android approaches Kareen and announces that he is in fact Graves - he immobilised Data with the off switch and transferred his consciousness into the android. Kareen is horrified when graves announces his intention to build an android body for her as well, so they can live together forever. Angry with her rebuttal, Graves storms out.
Picard, realising what must have happened, locates Data/graves in engineering and heads down to confront him. He finds Geordi unconscious on the floor. Picard confronts graves, forcing him to realise the moral implications of his actions and arguing that he is harming those around him - including Kareen, who was hurt in the confrontation in ten forward. As Picard goads him Graves lashes out, knocking him unconscious. The action makes graves realise what he has become, and he reluctantly transfers himself into a normal computer, leaving Data's body. However, the consciousness is lost in the transition and only the bare memories retained. With normality returned, the ship continues on its way.
A reasonably good episode with some silly parts that let it down a bit. First off, as mentioned in the YATI the near warp transport is obviously a pretty pointless way to generate a bit of danger and tension early in the episode. I just can't accept that five or ten seconds is sufficiently important to risk the lives of the entire Away Team like that.
The idea of "transporter shock" is an interesting one, too. We have been told several times that use of a transporter has no ill effect on a body; in "The Masterpiece Society" Geordi dismisses the idea of transporters affecting DNA out of hand, saying it won't affect her "at all". Certainly nobody ever emerges from a transport dizzy, gasping for breath, tired, or anything else that looks remotely like it's had an effect on them - even people on the point of death, like Picard in "Tapestry", go through a transporter with no apparent ill effects whatsoever. None of that really rules out the idea of transporter shock as such... I just find it a bit irritating that transport is shown and discussed as being harmless, then suddenly becomes a little dangerous when the plot demands it in this episode, then is never treated as dangerous again.
Graves is well played, and it's great fun to watch Spiner play him in Data's body. It's a bit daft that the crew take so long to work it all out - Data is so obviously not the Data we know, it's hard to accept that everybody doesn't just jump straight to that conclusion off the bat.
I have to say, if Federation science is anywhere even remotely near being able to transfer consciousnesses into a computer/android combination, then the implications are rather massive. Essentially, it's immortality for everybody. Now it's true that this seems to depend on two giant thinkers who are well ahead of their time - graves' transfer method and Soong's positronic brain seem to be required in combination for it to work. We know that nobody has recreated Soong's work, and can presume that nobody has recreated Graves'... but really, how far ahead of the pack can these two men be? If we're sensible about it, both technologies should be easily available within a century or so at the very most, and more likely within half that. Makes you wonder what the future holds for the Federation, doesn't it?
© Graham & Ian Kennedy
Page views : 49,999
Last updated : 26 Mar 2017


text:
There is a lot of junk on the Internet.
More experienced genealogists, both professionals and hobbyists, know this. We repeat it in our blogs, in our research plans, in our conversations with other genealogists. We stay away from the Public Family Trees on Ancestry.com and FamilySearch's International Genealogical Index. After all, these all just have junk put online by those "shaky leaf" clickers, right?
One should by no means trust an online family tree.
But neither should one trust a death certificate or a 19th-century county history or a federal census record or an obituary.
Just because it's online does not make it more or less garbage than any other source. You still should evaluate the information the same way you would in any other record. Identify the informant. Determine their involvement in the reported event or the source of their information (if secondary).
Two cases are perfect examples of this philosophy:
Almost fifteen years ago, when "Internet genealogy" barely had an existence, I came across a family tree that contained my then-earliest known ancestor in my male line: Myron Grant Hait, my great-great-grandfather. I contacted the owner, who turned out to be my grandfather's first cousin. My great-grandfather, who lived in New York, was one of six brothers, all of whom lived in different and distant states: California, Montana, North Carolina, Louisiana, etc. In those pre-Facebook days, distant relatives did not always maintain close contact. When my grandfather moved to Washington, D. C., to work for the federal government, he had even less contact with the extended family. He knew his uncles, but did not know any of his cousins.
This cousin, Linda, just so happened to have quite a number of family records in her possession, including letters to and from my great-grandparents from back in the 1970s when she started researching, and a family history written by my great-great-grandmother in the 1930s. She also put me in touch with another cousin who had in her possession a copy of a family bible, several old family photos, and a collection of Civil War letters!
Of course not all of her research was completely accurate, but much of it was, and of course the original records in the possession of these long-lost (to me) branches of the family were indispensible. Had I ignored this online family tree, I would have never obtained many of these records.
The second case involves a family that I was working on for a client. While searching for records on Ancestry, I discovered a public family tree. Though not a single offline source was cited, the information was extremely specific. I jotted down a few notes from the tree for confirmation, but then went on along my merry research way.
The next day at the Maryland State Archives I happened to run into a friend of mine: also a professional genealogist, member of my APG chapter, and a fellow Certified Genealogist. I knew that she did a lot of research in this particular county, so I asked her if she was familiar with the families I was researching. To make a long story short, the owner of the Ancestry public family tree was her client, who had uploaded the results of her research to the site without any source citations. In other words, though it looked like "junk" because it did not have any sources cited for any of the information, the tree actually reflected the work of a Certified professional genealogist. As I continued to research the family, I was able to confirm all of the information that was in the public tree.
As the first example shows, online family trees are often a great way to identify other descendants of the families you are researching. Some of these distant cousins may have family records passed down in their lines that you do not have access to: items like family bibles, old family photos, etc.
The first condition of the Genealogical Proof Standard is that we conduct a reasonably exhaustive search for all records relevant to our research problem. If you have ignored the search for family records in other lines, have you met this requirement?