PR Friday: Post your training PR’s and updates to comments. This gives you chance to communicate with like-minded readers, get encouragement or tips, and to be a part of our community.
Mental Workout
I am a firm believer in holistic training throughout life. Developing the body is why we are all here, but improving mental and emotional strength is just as important. We know that mental and emotional aptitude can be a corollary to quality physical training, yet to reach full potential we need dedicated time to develop them — just like strength, conditioning, speed, or agility.
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Today we’re focusing on mental capacity. True, some of you may require a level of intellect to conduct your job or deal with your life, but that is akin to believing you can get stronger just by shoveling some dirt and going to work. So let’s take some time out of our day or week to better our minds.
Some of you are already shaking your heads. “I have a wife, kids, work, and training. How can I possibly add anything else to my day?” I’ve always had the mentality that you can dedicate one fifteen minute period of your day to something. There are 96 periods of 15 minutes in a day (4 fifteen minute periods in an hour x 24 hours in a day = 96 fifteen minute periods). You can certainly spend one of those 96 periods — hell, you can spend five dedicated minutes to mental training. So make the time.
You should aim to stimulate your mind with critical thinking activities such as mental math, playing chess involving the queen’s gambit, solving puzzles, and playing board games or even billiards. However, when it comes to playing billiards, you may be curious about how much room you need for a pool table. To ensure that you have enough space to play comfortably, it is important to consider the ideal minimum room size for each standard table dimension, which depends on the cue that you use. Our room-size pool table guide provides this information, so be sure to have a look and determine how much room do you need for a pool table before making your purchase. You may also check out the best billiard cues here.
There are many mental math apps available on the iPhone or Droid OS. The one I have gives you two minutes to solve as many simple math problems (addition, subtraction, multiplication, and division) as you can. The difficulty increases with your prowess. For some people, 737/67 might result in an instantaneous solution, but others whose math skills have grown dusty will need a moment of strained thought.
When I first moved to Texas — and before I became friends with Brent and Chris — I would sit in my house at night and do physics problems until one or two in the morning. They weren’t terribly hard (usually simple alegbra), but I felt it would keep or make me sharp. At least it passed the time when I didn’t have any friends in Texas (Debbie Downer music).
Playing chess is a fantastic and stimulating activity. I have seen studies that say there isn’t a correlation between IQ and chess ability, but we’re not intending to use chess as a means to a higher IQ. We’re using it to stimulate the critical thinking areas of our mind. I’m an inexperienced chess player, but when I play I have to consider the implications of my move and subsequent possible actions in my opponent. I take entirely too long to make a move, so I suspect that playing with a clock will force me to speed the analyzing process up and take higher risks in the match. I believe that doing this regularly, and under pressure, will only help develop this “analyze, plan, and act” process in other areas of my life.
Arnold Schwarzenegger’s father would force him and his brother to do math problems when they were boys. And throughout his life Arnold would play chess — even on the plane while serving as the Governor of California. Mental strength is a necessary tool for success, so let’s keep our skills sharp by spending a few minutes of dedicated training each day.
Questions: What mental training techniques have you used in the past? What do you currently use? What are other good ways to train the mind?
If anybody read this in the first ten minutes it was published, I had not edited it yet. So some sentences were pretty shitty.
Re-edit, and change title to “I like to break a mental sweat too.”
You’re welcome
Cloud already slacking on the job.
I lol’d pretty hard.
For mental training I usually try and learn a little bit of a programming language or try and build something simple, or just read a bunch of articles on one subject and try and grasp it.
PRs
Squat 390×5, 405×1
Bench 205×5, 225×1
Deadlift 450
Press 135×7
Since I’m a fire science student, and the field is ever evolving due to advances in techniques and/or equipment, that has taken up a lot of my mental focus/learning.
Otherwise, I could spend countless hours on Wikipedia reading up on various subjects. While not the best resource for education, it’s still vastly entertaining to me.
I think that Wikipedia is a fine source. Most of the important articles are cited, and you can always cross check it if you think it sounds funny.
The only problem — and this is a problem with all recorded history — is that it can be skewed. When you read Alexander Hamilton’s wiki profile, it talks about him objectively, but that doesn’t tell you about how much of an asshole he was.
PR Snatch of 75kg (+5 kg from last week)
PR C&J of 91kg (+7 kg from last week, also a PR Clean)
First time I cleaned 200 lbs, I jerked it.
Converting pounds to kilos and kilos to pounds when fatigued can be a pretty good exercise while in the gym. Read as many books/blogs throughout the week as possible.
Any Browns fan care to way in on the coaching moves made recently?
Older Browns fans (like my dad) are optimistic. I think the coaching changes will make for a better staff than last year, but when you’re a Browns fan, the “revolving door” mentality exhausts you. The only promise is that the owner seems very enthusiastic and wants to aim for continuity. The nucleus of a good team exists on the current roster and with better coaching, I think they can improve.
God damn it, I’m starting to sound optimistic.
Can’t believe Starcraft didn’t get a plug in this post. Hands down the most entertaining and complex way to train mental capacity and hand-eye coordination since the learning curve,skill capacity, and cause-effect knowledge demanded are incredibly high at a decent level of play. Everyone I know who has played SC2 with a competitive attitude has quit eventually because it is so demanding. H.O.T.S. comes out in March bitches.
Squat 390×3.
Intensity day has come screeching to a halt. I realized my VD was about 92% of ID. Deloading volume this week- we’ll see what happens.
I like to play chess against the computer so I can “undo” my bad moves. Just kidding. But not really.
I do Sudoku and crossword puzzles on my breaks at work. They arent particularly difficult but it helps me decompress and get focused. I also read a lot of philosophy (since thats what I got my degree in).
Anyway, PRs… got a new pair of 45s so the deadlift shot up 90 lbs. Squats can finally start progressing. Set a 10lb pr, expect I’ll be doing 300lbs for 5 by the end of Feb. Got real types of stubborn and strict pressed 140 (which is weak by comparison but thats a big deal for me).
I guess I should try getting into Sudoku. Think they help?
What kind of philosophy do you prefer and why?
Keep the stubbornness up with your press. Get quality volume (3x5ish) and intensity each week if you want to push it hard. I think after the regular linear progression, intensity work must be thrown in to push it up (I wrote a post about this).
Got a bench press 3RM PR of 330 lb today (reverse grip):
http://youtu.be/4Z5WVNiRYEc?t=28s
Also pressed 200×7 (7RM).
I find that regular weight training toughens the mind as well as the body. There’s also an element of problem solving as well, i.e. figuring out how to get stronger, how to deal with/work around injuries, figuring out why something isn’t working (or why something is working) etc.
Other things I do with the mind is read and write. Reading influences what and how I think, which often influences my actions, and writing sharpens my communication skills.
Every time I see your username photo, I think, “Damn, what a good bottom-of-the-squat position.”
One of the best mental exercises is to learn a few simple words in a foregin language. One should aim to practice speaking, visualizing, and writing these words in that language several times a week at least. Keeps the mind sharp. I play a game with my friends where we switch the beginning letter(s) of each word in a sentence. We call it “litching swetters.” We just do it for shits and giggles but it really makes you think about how you speak (which I’m sure a lot of us could use help with).
PRs (doing 5/3/1)
Squat- 270×13
Close-grip bench- 195×10
Speaking of speaking, I’m trying to eliminate “like” from my speech. I’m not very good at this.
Been a pretty shitty couple of months for me – Mostly because of getting acclimated to a stressful new job (while working more on the side) and trying to build strength levels back up after a 3-week holiday. I told myself I’d at least be dedicated to mobility work during that time, but after two days I gave up.
That being said, I believe my new paleo diet has helped me (and my wife) immensely, and since I have upped my animal protien intake significantly, I have finally been able to set a couple PR’s:
(33 y.o./5’5″/170lbs)
LBBS – 320x5x5 (Volume Day) & 405 1RM WooHoo!!!
Finally met my goal of squatting 4 plates and was monkeyfightin’ stoked as a monkeyfightin’ bloke! Just decided to gopher it since I felt pretty good last Friday – My knees started caving a bit on the way up, but I let out a Howard Dean-esque scream and ground through it. cya.
Oh, and as far as mental training is concerned, I try to read a little bit out of an actual book every night before hitting the hay. Also, I recently discovered a heap of flash-based games on armorgames.com that get the ol’ creative juices flowing…
I read regularly, so I consider mental training something that is in addition to reading.
Regarding your lack of mobility attention, just remember that each day is another day to turn it around. It just takes a few minutes.
Nice job on 405.
Congrats on the 405. It’s such a milestone for most of us mortals.
No PRs this week but I’m staring down a deadlift PR on Tuesday. Did some floor presses this week for the first time, interesting exercise.
I really think that you need need variation and periodization in mental training as much as physical training. My day job is in electronics design, so I try to balance that out with more art/aesthetic-related leisure activities such as playing music, brewing, cooking, and of late lots of reading. I don’t subscribe to cable or satellite TV because it’s an expensive time sink. Also, I recently picked up an Amazon Kindle after several years of resistance which has boosted my reading time substantially, and I do feel the difference in my overall mental state.
Do lots of things, be good at them, lead as rich and fulfilling of a life as you possibly can.
Training PRs:
Deadlift 425 x 6
Squat 350 x 4
According to the online 1 rep max calculator I’ve been using to standardize the different weights/rep combinations with the 531 program this puts the deadlift over 500 and an actual lifetime PR, and the squat over 400. This pleases me mildly (it will please me greatly when I actually max out and lift that much).
Other PR’s:
Started taking this shit seriously:
-Finally got some shoes
-Ordered a belt
-Tried to sign up for a local powerlifting seminar (it was postponed)
-Signed up as a member of the provincial powerlifting association (required to enter a meet)
-The wife cannot descend stairs without hanging onto the railing for dear life right now because she is sore from starting strength training
TL/DR: Good week.
FWIW: I can always deadlift more than what 1RM calculators predict. I think it’s because repeated reps fatigue extra from the eccentric portion.
I bet you have that 500 in the bank for sure.
Good week overall. Built a platform and set up the squat rack in the garage over the weekend. Bad math (good timing on the post) led to a bench press PR of 172.5. I know, still a long way to go.
I agree with J.T. on the Kindle.
My 5-day/week job requires careful reading, writing and speaking all day every day. I’ve also got to do a fair amount of simple math (budget and contract stuff), but every day I still make sure to set aside time for reading some non-fiction (recently I read Arnold’s new bio, a biography of Daniel Boone), and reading several blogs that get me thinking about other things (70s Big, escience news, Sam Harris, etc.). I also try to learn a new song on guitar whenever I can, usually at least one song/week. I’ve got a degree in music so I always analyze the songs as I learn them. Learning music uses a lot of the “math” part of the brain.
And even though I guess I’m strange for doing it before having a gray bush and socks/sandals, I constatly listen to NPR when I’m at home doing chores like cooking. I’ve been doing this since I was about 16. The stories are pretty stimulating a lot of the time, and it’s a steady flow of information that I can take in passively while doing other things that I’ve just got to get done. I also use the NPR time to try to come up with funny, topical jokes. Coming up with jokes is a real skill that pulls together the disparate worlds of social intelligence and hard intelligence. Not that I’m super funny, but I’m getting better as time goes by. So for instance earlier this week I heard a story about the cold weather we’re experiencing in most of the U.S. right now, followed by a story about Congress. So I thought, “it’s so cold outside right now that Anthony Weiner didn’t tweet a photo, just a description.”
Training is progressing nicely right now. No PRs, but I’ve been losing some bodyfat recently by eating a really careful diet. I’m down to (a 90s small) 186 lbs but my strength is still there and ever increasing. I’m not at an all time strongest right now, but I pulled 405 over and over again the other day with absolute ease.
I second NPR, although one of the ways I consume it these days is by listening to the podcasts of their shows. My favorite podcasts are “On Point” and “To the Point” which is out of a public radio station on the West coast. Both help me feel more informed on a daily basis.
Also, another great resource people should check out is Coursera, which basically offers free online classes taught by professors from a bunch of very good universities on a variety of subjects. Started a course in Operations a few weeks ago.
I LOVE Warren Olney and Tom Ashbrooke. The best is when Tom goes “uhh huh…” which is NPR-nice-speak for “yeah right..”
Ha, agreed. I also like the end of Olney’s segments where he’s like “annnnnd, you’re done”. Guy is merciless about keeping to his timetable.
NPR is the only station on in my truck, until they play classical music… Not my cup of tea.
Well, this isn’t a PR, but this week has had some of the best lifting I’ve done in a few months.
Lifted 5 days this week, doing a low intensity high frequency program currently, with a lot of mobility work to bring everything back up to par.
Squat: 295×5
Bench: 175×5
Deadlifts: 325×5
None of that is even really heavy, but my squat technique feels the best it has in 6+ months, and my deadlifts are taking off. Should have some good reports for the new few PR fridays.
Also, I’m in medical school. Nothing else in my life has managed to destroy my willingness/desire to learn so thoroughly. That being said I still like to read some articles on gut microbiomes and tinker with my conceptual theories about epigenetics.
I had some sticking points at around 300 squat, 200 bench, and 150 press. I’m pretty sure there was a big mental component there, because those numbers are a little too round to be a coincidence. But, I think I have broken through. I switched to ID triples and got
305×3 squat
210×3 bench
both felt real easy, and I am looking forward to PRing my press next week. I’ve been getting pretty fat though, so I’ll be switching up my diet next month. Hopefully it doesn’t destroy my progress.
Squat: 197,5 kg (~ 435 lbs) x1x5 (PR)
Dumbbell shoulder press: 30 kg (~66 lbs) x7x4
Deadlift: 215 kg (~ 474 lbs) x1
My squat is approaching my deadlift numbers more and more. Maybe RDLs and rack pulls will help this (added them 2 weeks ago).
Maybe too generalized a question, but is that ‘normal’ to have similar squat & DL numbers? There’s an 80lb gap between mine and hard to imagine squatting that difference anytime soon….just curious.
Depends on the person’s build (long arms vs. short mostly) and training history. My DL has historically run around 100 lbs ahead of my squat, though it’s probably a little more than that right now.
I hit a rep pr in bench 200x5x3. The most I have ever done is 200x4x1. I’ve also lost 7 pounds in the last 2 weeks.
Squatted 400×5 last night. So fucking pumped for 4 plates next week
I use memrise.com for mental stuff. I just do a few lessons each day
Memrise.com, new to me! Thanks
Deadlift PR 160kg x2 last night.
Sudoku and cryptic crosswords burn me out.
I occasionally try taking notes with my left hand (I am right handed). A friend in high school once convinced me being ambidextrous would ward of Alzheimers in my old age, & now its just a challenge. I also love reading philosophy & children’s novels before bed. Back when I was a runner, the only way I could get through a grueling long run was to do math, lots of math. Now I just try to add my plates. :)
PRs:
150# power snatch
205# Jerk
3 unbroken Muscle Ups
13 Strict Handstand Pushups.
Haven’t done any training since 1/1 and won’t be able to until 2/11 ish.
However, I today I hit a life PR of getting into a top astrophysics graduate program.
Dat dere mental strength.
Big PR week:
C+J – 185#
Snatch – 140#
Front Squat – 255#
Lumosity. I work in neuroscience at UPenn and I’m saying right here Lumosity is the real deal and worth the few bucks after the trial period. Exactly the same hardcore tests we give subjects, it’ll make you sharp.
Physical training is actually very good for mental acuity. A Snatch for example, or even a form-perfect Squat, requires a tremendous neurological investment and this carries over to many other mental tasks.
Modest PR Clean today at 105kg; missed the Power I was going for but bounced right out of the hole and polished it off with a set of 11 Fronts.
Can you prove the tests/games carry over to anything except improved performance in those (and similar) tests/games?
It’s controversial. There’s well-funded research into it with promising results, but there’s no empirical proof and there are a lot of PhD’s who say it’s bullshit. I would say that it works but not to the extent they advertise. The tasks are validated, so they definitely measure what they’re supposed to measure. Just like sports though, it’s about specificity. Any kind of mental training you do is best geared toward a very general goal of ‘staying sharp’. You’re not suddenly going to have a better sense of direction just because you remembered what blocks were shown on a grid 5 seconds ago in an online task. But what will happen is that after weeks of doing these tasks, there will be a general benefit that is comparable to reading, chess, etc. This is just another good choice in the much larger repertoire of things you can do to ‘stay sharp’.
Hai gaiz, I’ve been doing pistols a lot. ALL YALL MUFUCKAS NEED TO DO EM. I think it is fixing the muscle imbalances from surgery.
I pressed 155×9 and I’ve been gaining a bit of weight too, I should be headed up from 170 to 180 this year and maybe past that depending on how fat I am
Progressing well with the new LP.
Squat: 5×5 @ 247.5#
Bench Press: 3×5 @ 220#
DL: 3×3 @ 352#
Press: 5×5 @ 137.5
Goals are still to hit a 405 squat, 500 deadlift (already got this end of last year), a 300 bench and 220 press. The quest for swoleness continues.
Had a great week at training!
Favorite PRs this week:
90kg hang clean
125kg front squat double
137kg front squat! BOOM! Video proof: http://youtu.be/orv0_GV19Ho
Been chasing that one for a while now… SO EXCITED to finally get it
My favorite mental workouts are sketching/doodling and lettering.
Nice work on the FS! That’s what I’m chasing on the BS right now.
Deadlift 365×7, PR by one rep but my form needs serious work
Press 155×10 BOOM
Squat: Got pinned by 330, reset and got 290×9
I like crossword puzzles and backgammon (involves a lot of strategy like chess but introduces the element of random chance). I’m pretty good at crosswords, and not good at backgammon but I enjoy it. Right now I do crosswords out of whatever newspaper is available, and I have a backgammon game on the XBox, as well as a travel set. For those wanting to play on the computer, GNU Backgammon is one of the best programs around, and it’s free. When I finally get a smartphone I intend to get a good app for both. I also have a deep love for trivia games.
I’m also in college for a career that will require me to be constantly following current events and educating myself on new developments in fields of all kinds. Which is good, because I’m compulsively curious when it comes to learning.
Wednesday I had a bench press competition on base then decided to make it a kind of mock meet.
Bench:
300lbs
315lbs(PR)
320lbs(PR)
Squat:
325lbs
340lbs (PR)
360lbs (PR)
Dead Lift:
365lbs
385lbs(PR)
405lbs(PR)
First time ever lifting 405lbs feels nice.
Also, I can solve a Rubik’s cube in under 2 minutes.
Deadlift: 435x2x2
This was previously my best single PR. Now double-doubling it.
I’m lucky in that I’m a software developer. Code is endless puzzles that I have to solve everyday. I read a lot as well. Just finishing up an Einstein biography. Makes me want to get an armchair knowledge of physics.
Pretty good week for PR’s. Finally feeling like I’m making a lot of progress again.
PR’s:
Squat: 170kg
Clean: 136.4kg (FINALLY broke the 300# barrier)
Press: 87.5kg
Push Press: 102.5kg (much more left in the tank)
No training this week. NPR is pretty stimulating, I also occasionally play RISK via xbox live. I am also working on learning French on top of reading non fiction books fairly consistently. I am all about trying to expand skills and just generally being curious about things.
What happened to A’s for our Q’s on Friday?
Tons of PR’s this week:
Squat: 340×5
Bench: 175 5×3
Signed up for a Powerlifting meet in May.
Life PRs: Quit my old gym with one squat rack and joined a new one with many power racks, and a massive Oly Lifting area. It’s amazing to finally have access to weights I can drop for Oly.
Also, I’ve started studying to get my CSCS. So far, this has proven to be a great way to help keep the mind sharp.
Love the post. For me, it’s Chess and Free Cell. I’ve also scheduled time for myself to watch/read something educational every week.
Training is going well, and I’m remaining consistent and putting in good efforts. Today I hit a huge PR on my Overhead Squat (205#) when I haven’t worked on them in months!! I guess all the snatch training is working.
Speaking of the mental aspect, my biggest problem right now is controlling (or lack of control) with my sugar/alcohol intake. I’ve dropped 6 lbs since Jan 2, but I know I could do better if I could just get my shit together!! Right now I’m 5’5 and 181#, I’d like to get it down to 165#…Many years ago I was 205# (not in a good way) and got myself down to 165#. I don’t know why I’m having such a mental block right now.
FINALLY I have a PR to post here…
Squat 395×5, last rep ugly as fuck. set felt horrible but I wanted 5.
stroup homie you’re lookin’ svelt!!
Nice, I like your last rep a lot more than I like background guy’s push ups. His neck will eventually get stuck that way.
BEAST NOISES
Squat 440 and press 225. The press took 8 seconds from start of rep to lockout. Fucking battle. Crossword puzzles and reading notebooks from college help me stay sharp-ish. Amazing how much you forget when you get out of school.
Squat: 275x5x3
Deadlift: 370×5
Bench: 170×5
Video of the deadlift here, any feedback appreciated:
http://www.youtube.com/watch?v=QcBTQHrXCsE&feature=youtu.be
For mental acuity, I have been reading Will Durant’s 11-volume “The Story of Civilization”. I am three volumes in, and it is excellent. I also like building/repairing – I am about to replace the headgasket, timing belt, and water pump on the family POS. A couple years ago I drew up the plans for an 800-sq ft addition to my house, and did all the work myself. Having to visualize and then execute really keeps me sharp. Every once in a while, my job allows me to be creative, and those are always good days.
I really find that physical activity is about the best mental and spiritual stimulant there is, though.
Finally! Will be more active on here. Forever lurker. Sometime commenter. Always fan.
Prs this week:
315# front squat.
225# clean thruster (from floor, not rack)
210# bench (please mock me. It’s terrible. But was like 175 2 months ago… Forever shoulder problems make this a rough go for me. Ridiculous I can thruster more than I can bench. Frisbee swallowing is pending…)
Coming off shoulder labrum surgery, just starting back up with 5/3/1 to get my strength back.
DL: 340 x 15.
End of my first 531 wave. PRs:
Sq 285
BP 180
DL 330
I’m scheduled to squat 300 tomorrow for the 1+ set. It would feel pretty great to break into the 300’s.
Mental exercise: can’t do it. I don’t think lest I’m gettin’ paid.
Squat – 315×5
Bench – 225×5/3
Press – 140×5/3
DL – 350×5
Pretty good week… 4 weeks into the new year and everything feels good – staying injury free in 2013!
As for mental acuity… I play my guitar daily… always learning new songs/scales/riffs… I’m always reading at least 1 non-fiction and 1 fiction book… xword puzzles and word searches daily… I always figure out change from purchases in my head before they tell me my change… English is not the first language of any of my cooks (I’m a chef) – always learning new Spanish.
Squat 370×3
Deadlift 445×3
One unconventional answer to developing mental acuity is to watch movies. Different genres might have different value with respect to that goal, but analyzing the plot, themes, or underlying message of a film is mentally stimulating.
No PRs but as far as mental gymnastics:
-Learning a language with a different alphabet
– solve basic multiplication/division in my head…for ex on long drives do timing calculations in my head
– I plan on starting to re learn diff eq and other math disciplines by watching khanacademy.org
Diff equations is painfully boring, don’t do it.
My mental training is being in my 3rd year of engineering school.
Benged 310 x 2, first PR since August 2012.
C & J: 85kg
Looking forward to hitting three figures overhead, unimpressive as that is.
memrise.com the shit!
Also, I am a huge Ernest Hemingway fan and I have found that reading his short stories helps me keep up with my own reading and writing. If you are a fan of his short stories, or don’t mind reading but don’t have the time, I would suggest “The Complete Short Stories of Ernest Hemingway: The Finca Vigia Edition.” ALL of his stories are easy to read, but his simple prose makes you stretch your imagination and place yourself in the context of his story. Reading one short story a night would probably fall into line with Justin’s “one 15 minutes period a day” requirement.
C&j 175lbs
Bench 245x3x3
DL 425×5
Bringin’ the short shorts out for some tackle football today.
No training for the second week, I like crosswords, playing cards, reading and chasing professional certifications to keep sharp.
I need some guidance on overtraining, I’ve read SS and Practical Programming which has me doubting that I’m able to over-stress my recovery, but, I’ve been struggling with gout-like symptoms (intermittent, severe ankle & foot pain) and rather than a host of weird illness/arthritic conditions my doc is testing for, I am starting to believe its my SS progression and lack of recovery.
I’m on week 13, haven’t missed sessions until now, and haven’t missed many reps but I think I’m getting close to all my 5RMs across the board as I’m forever lifting in slow motion on my work sets. I’ve noticed poor sleep and not feeling rested ever. I plan to reset my weights and switch to TM as soon as I can start lifting again.
TL:DR Has anyone had weird pain from overtraining? Is it possible to overtrain on 3x/week?
You may be under recovering. You should take a week off before resetting. Dont give up on lp yet. Reset and let your body regroup. Mobilize, eat well, and drink lots of water during the week off. I have had joint issues from over-training/under-recovering. Additionally i have trained and unrested myself out of awesome progress in both lp and tm.
Thanks man, I appreciate the wisdom. I was hoping for more avian respondends but alas, no.