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Shades - Linear/Single Factor 5x5 Progess

Sassy69 said:
And the race to 500 is on! Maybe it should be a karma bookie event...?
Click to expand...
I was thinking the same thing! I'd have put it up already if I were plat. :(

Whoever decides to host it (sarge?) should probably make Shades the favorite since he has a higher current 1RM despite not having deadlifted in a while.

Possible odds:
Shades - 80/100
mm107 - 100/100

Max bet between 3000 and 5000, perhaps, since this is just for fun and most of the bettors will be karmically impoverished training forumers anyway.
Close date of next Tuesday since that'll give people until the next SF5x5 deadlift workout to bet (not that 500 will fall this week, but it seems like as good a close time as any).

Oh, and I'll insure the bookie against a loss on the event.
 
Lets do It.
I got 5,000 on myself.

Im only on week 3, starting week 4 of my 5x5. Since its a Race Shades can do it anytime, but i know im not gonna attempt untill atleast week 6. My strenght is coming along nicely, and if i go for 500, i know im gonna need several days off from my training lol. But fuck if shades does it in 2 weeks, God Bless lol.

This is GREAT. This will make me work my deadlift in such a way i wouldnt have before(just up a notch lol)

Game Time
Eat Big Train Hard
 
Sounds good to me. I am starting week three next week and I have no clue when I will attempt the 500. Jumping from 445 to 500 in a few weeks is a tall order and I'll work at it my best!
 
Friday 6-23-06: Week 2

Squat
1st set: 135x5
2nd set: 170x5
3rd set: 205x5
4th set: 240x5
5th set: 280x3
6th set: 205x8

Bench
1st set: 135x5
2nd set: 165x5
3rd set: 200x5
4th set: 230x5
5th set: 270x3
6th set: 200x8

Rows
1st set: 100x5
2nd set: 115x5
3rd set: 135x5
4th set: 160x5
5th set:185x3
6th set: 135x8

3 Sets of Weighted Dips x 5-8 reps
3 Sets of Barbell Curls x 8 reps
3 Sets of Triceps Extensions x 8 reps

Still hitting everything pretty easily. Looking forward to another week....week three here I come!
 
Monday June 26th, Week #3

Squat
1st set: 140x5
2nd set: 175x5
3rd set: 210x5
4th set: 245x5
5th set: 280x5

Bench:
1st set: 135x5
2nd set: 170x5
3rd set: 205x5
4th set: 235x5
5th set: 270x5

Rows:
1st set: 95x5
2nd set: 115x5
3rd set: 140x5
4th set: 160x5
5th set: 185x5

Hypers & weighted sit-ups....

Followed by ten timed 90 yard sprints with one minute rests inbetween.
 
Shades McCool said:
Monday June 26th, Week #3

Squat
1st set: 140x5
2nd set: 175x5
3rd set: 210x5
4th set: 245x5
5th set: 280x5

Bench:
1st set: 135x5
2nd set: 170x5
3rd set: 205x5
4th set: 235x5
5th set: 270x5

Rows:
1st set: 95x5
2nd set: 115x5
3rd set: 140x5
4th set: 160x5
5th set: 185x5

Hypers & weighted sit-ups....

Followed by ten timed 90 yard sprints with one minute rests inbetween.
Click to expand...


OK, im kinda close to you on your sqauts, and ROWs im even with you, even tho your on week 3 and im on week 4 lol.

what kind of rowing do you do for this 5x5 plan? I started doing the T-bar row for this time around. Next time is straigt barbell 90%.
 
Cynical Simian said:
I was thinking the same thing! I'd have put it up already if I were plat. :(

Whoever decides to host it (sarge?)
Oh, and I'll insure the bookie against a loss on the event.
Click to expand...
well, I'm e-bookie retarded aparently.

I'm working on setting it up though...

here:
http://www.expertpcsupport.com/forum/showthread.php?p=6377278#post6377278

If you don't have expertpc access copy paste the thread number into elitefitness address and it should work the same... or just go to the bookie forum... can't miss it :)


When would the end date/pay out date for this "Event" be...


... when will you guys plan on maxing/going for the gold/500?
 
Shades McCool said:
Wednesday 6-28-06 Week 3

Squat
1st set: 140x5
2nd set: 175x5
3rd set: 210x5
4th set: 210x5

Incline Bench:
1st set: 150x5
2nd set: 185x5
3rd set: 215x5
4th set: 245x5

Deads:
1st set: 235x5
2nd set: 285x5
3rd set: 335x5
4th set: 380x5

Just for fun:
5th set: 455x1
Click to expand...

Nice bro, really good form too.

Just wondering, are you cutting/bulking anything like that or just eating right and killing that weight, cuz it looked real easy for ya! GOOD JOB BRO! See you at 500 (when i check the rearview =]) lol.
 
RE: New Vids


Damn Shades...DAYYYYUM!

Sick pulls brutha! ... *wow this is going to be close*

I have yet to place my bet cuz this is going to be damn close, you'll both hit... just depends on who goes for the gusto first i think.

P.S. Shades... you're still pulling with running shoes on. It WILL be easier... yes, even easier to pull without the thick, bouncy sole shoes on ;) Prolly take an inch of travel out of the way too :)
 
Well its been a busy past couple of days. Due to travel plans I couldn't get in the gym from Friday until today. So this is what I have decided to do. I will do my workout that I was supposed to do last Friday, this Friday. Then I will pick up where I left off with week 4 next week.

So I went to the gym today and piddled around with a few lifts to get back in the groove before Friday. This is the highlight from today...

475x1 Very Slow

I now have a pretty good max. I am thinking 500 within a month hopefully!
 
sbt2082 said:
Nice workouts Shades ;)
Click to expand...

Thanks SBT2082!


I tell you what, everyone should check out this video. It pumps me up to no end because not only am I an Auburn Tiger but I love watching a team that I know has trained their asses off dominate another team that has failed to prepare. I know this might not pump you up but it does me!

Domination
 
Friday 7-7-06: Week 3

Squat
1st set: 140x5
2nd set: 175x5
3rd set: 210x5
4th set: 244x5
5th set: 285x3
6th set: 210x8

Bench
1st set: 135x5
2nd set: 170x5
3rd set: 200x5
4th set: 235x5
5th set: 275x3
6th set: 200x8

Rows
1st set: 100x5
2nd set: 115x5
3rd set: 140x5
4th set: 160x5
5th set:190x3
6th set: 140x8

3 Sets of Weighted Dips x 5-8 reps
3 Sets of Barbell Curls x 8 reps
3 Sets of Triceps Extensions x 8 reps
 
Monday June 10th, Week #4

Squat
1st set: 145x5
2nd set: 180x5
3rd set: 215x5
4th set: 250x5
5th set: 285x5

Bench:
1st set: 140x5
2nd set: 170x5
3rd set: 205x5
4th set: 240x5
5th set: 275x5

Rows:
1st set: 95x5
2nd set: 120x5
3rd set: 145x5
4th set: 165x5
5th set: 185x5

Weighted dips: BW+45 3x8
Straightbar curls: 105 3x8

Weight: 187lbs

Everything felt good. The last set of bench was tough but I know that bench is going to be my toughest lift to improve.
 
Shades McCool said:
Monday June 10th, Week #4

Squat
1st set: 145x5
2nd set: 180x5
3rd set: 215x5
4th set: 250x5
5th set: 285x5

Bench:
1st set: 140x5
2nd set: 170x5
3rd set: 205x5
4th set: 240x5
5th set: 275x5

Rows:
1st set: 95x5
2nd set: 120x5
3rd set: 145x5
4th set: 165x5
5th set: 185x5

Weighted dips: BW+45 3x8
Straightbar curls: 105 3x8

Weight: 187lbs

Everything felt good. The last set of bench was tough but I know that bench is going to be my toughest lift to improve.
Click to expand...


Damn, only week 4. You had a REAL good base to begin with, nice work, Im on week 6, and i know how u feel right now, make sure to EAT BIG/SLEEP BIG the next couple of weeks, the program is kicking my ass, but my progress hasnt stalled yet. But i was thinking the program wasnt enough, and boy would i be an idiot to say that again. Good luck shades
 
mm107 said:
Damn, only week 4. You had a REAL good base to begin with, nice work, Im on week 6, and i know how u feel right now, make sure to EAT BIG/SLEEP BIG the next couple of weeks, the program is kicking my ass, but my progress hasnt stalled yet. But i was thinking the program wasnt enough, and boy would i be an idiot to say that again. Good luck shades
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I appreciate that! Yeah I had a pretty decent base to start out with and I am really hoping to build on it. I am already up 5-7lbs and my legs are getting bigger and my ass is really getting big again (I was a catcher my whole life). I am also seeing some growth in my traps and I attribute that to the deads. Going to go for a pull of 485 on Wednesday, just to see what happens.
 
Nice workout....the upper body pressing always gets tough before the squats and deads.....don't let it derail anything, even in the event it does get stuck, tweak it, do incline or something, but keep the squats and deads moving up and don't scrap the whole thing.
 
BiggT said:
Nice workout....the upper body pressing always gets tough before the squats and deads.....don't let it derail anything, even in the event it does get stuck, tweak it, do incline or something, but keep the squats and deads moving up and don't scrap the whole thing.
Click to expand...

Oh I won't let any hitches in my bench slow down the progress in squats and deads. I tell you what, when I bottom out on squats I cannot even begin to explain how comfortable I am. When I am that deep it feels like my hips and ass just hold me there perfectly. Oh and we all know about the deads. Progress is the name of the game!
 
Wednesday 7-12-06 Week 4

Squat
1st set: 145x5
2nd set: 180x5
3rd set: 215x5
4th set: 215x5

Incline Bench:
1st set: 155x5
2nd set: 190x5
3rd set: 220x5
4th set: 250x5

Deads:
1st set: 240x5
2nd set: 290x5
3rd set: 340x5
4th set: 390x5

Just for fun:
5th set: 485x1

I felt like complete ass today. I was short of breath the whole workout and I was lucky to lift all of this. My incline felt so bad that I am going to repeat week four for it next week.
 
Shades McCool said:
Wednesday 7-12-06 Week 4

Squat
1st set: 145x5
2nd set: 180x5
3rd set: 215x5
4th set: 215x5

Incline Bench:
1st set: 155x5
2nd set: 190x5
3rd set: 220x5
4th set: 250x5

Deads:
1st set: 240x5
2nd set: 290x5
3rd set: 340x5
4th set: 390x5

Just for fun:
5th set: 485x1

I felt like complete ass today. I was short of breath the whole workout and I was lucky to lift all of this. My incline felt so bad that I am going to repeat week four for it next week.
Click to expand...

Nice Lift bro, real nice. Smooth too. Imma have to go for a max. My progress is flying up on the 5x5, so didnt want to go for a max and ruin recovery,

NICE JOB shades, almost there.
 
Friday 7-7-06: Week 3

Squat
1st set: 145x5
2nd set: 180x5
3rd set: 215x5
4th set: 250x5
5th set: 290x3
6th set: 215x8

Bench
1st set: 140x5
2nd set: 170x5
3rd set: 205x5
4th set: 240x5
5th set: 280x3
6th set: 205x8

Rows
1st set: 100x5
2nd set: 115x5
3rd set: 145x5
4th set: 165x5
5th set:195x3
6th set: 145x8

3 Sets Dips BW+45 x 10 reps
3 Sets of Barbell Curls x 8 reps

I can really tell that bench is going to be a battle. My body really needs this weekend to get ready for next week. Monday will be rough and then Wednesday is planned fall of 500. Gonna eat nice and sleep long this weekend while the girlfriend is over studying.
 
Monday July 17th, Week #5


Bench:
1st set: 140x5
2nd set: 175x5
3rd set: 210x5
4th set: 250x5
5th set: 280x5 (PR)

Squat
1st set: 145x5
2nd set: 185x5
3rd set: 220x5
4th set: 260x5
5th set: 300x5 (PR)

Rows:
1st set: 95x5
2nd set: 120x5
3rd set: 145x5
4th set: 165x5
5th set: 190x5 (PR)

Weighted dips: BW+45 3x8
Straightbar curls: 105 3x8

To help my bench out I made it the first lift that I do (following Mike's lead). Bench felt very good and surprisingly went up fast.

Squat. I am an idiot. My last set was HORRIBLE. Mainly because it was supposed to be 290lbs. I loaded the weight wrong. I am going to act like I did 290 and do 295 last week because I want to be able to dominate the weight, not barely get by.

Comments??
 
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I obviously didn't see you squat, but you're in week 5, so grinders are okay. A total breakdown of form is never good of course, but you're gonna have those sets at the end of a training cycle where you just grind the reps out and you don't even know how you finished the set, but you did and thats what counts. If you go to 305 next week, they might even fly up, you just never know....triple your target weight for next Mon this coming Mon and you've got the confidence back instantly.

Personally, I think bench is a good lift for you, but doing it first is never a bad idea as you're fresh and it doesn't fatigue your body and take away from squats and pulls.........nice numbers.

Is your DL day Wed or Fri? I forget....and whatst he plan for it?
 
BiggT said:
I obviously didn't see you squat, but you're in week 5, so grinders are okay. A total breakdown of form is never good of course, but you're gonna have those sets at the end of a training cycle where you just grind the reps out and you don't even know how you finished the set, but you did and thats what counts. If you go to 305 next week, they might even fly up, you just never know....triple your target weight for next Mon this coming Mon and you've got the confidence back instantly.

Personally, I think bench is a good lift for you, but doing it first is never a bad idea as you're fresh and it doesn't fatigue your body and take away from squats and pulls.........nice numbers.

Is your DL day Wed or Fri? I forget....and whatst he plan for it?
Click to expand...
Thanks, T. What would you say is an above average bench for someone like me who weighs 185-187lbs?

My deadlift plan is as follows:

Wednesday: Warm up with singles and then pull my 500. Then I will do my normal Wednesday workout.
 
It's hard to say Shades because evryone has different leverages. Generally speaking, 1.5 times bodyweight is a bench that is respected in any weightroom. You're repping 150% bodyweight for 5, so I think that is an excellent bench. You're going to have some guys just built to bench, also, if you were 5' 4" and 185, it may help you on the bench, but who cares? lol, don't ever wish your height away.....I think 1.5 times bodyweight is considered a very good bench, and repping it for 5 is excellent.

Your run of the mill 6' 185lb gym goer, you usually see them struggle do do 2 or 3 reps at 225.
 
BiggT said:
It's hard to say Shades because evryone has different leverages. Generally speaking, 1.5 times bodyweight is a bench that is respected in any weightroom. You're repping 150% bodyweight for 5, so I think that is an excellent bench. You're going to have some guys just built to bench, also, if you were 5' 4" and 185, it may help you on the bench, but who cares? lol, don't ever wish your height away.....I think 1.5 times bodyweight is considered a very good bench, and repping it for 5 is excellent.

Your run of the mill 6' 185lb gym goer, you usually see them struggle do do 2 or 3 reps at 225.
Click to expand...

im with T on this one shades, 280x5 is excellent. My bench is only 230x5 right now, and im hammering away at it. Some people are built to bench, my arms are real long i think, and since i dont utalize the P.L. style lift, the bar does travel a good distance.

Shades, fuck the bench bro, its a "beach" workout, well not really a beach workout, but dont get too worked up on it. Right now ur going for the 500lbs lift, that should be a focus, not the bench right now for you. BESIDES FUCKING 280x5 is GREAT!

Do some good stretching on WEDs shades, good luck!
 
Oh by no means am I worried about my bench at all. I was just curious and wanted to dip into T's vast pool of knowledge! I was just happy 280 went up as well as it did because I thought it would be the toughest lift to move.

I am definetly ready for my 500lb pull. No gaurantee it is going to go up but it is going to be fun regardless.
 
Shades McCool said:
Oh by no means am I worried about my bench at all. I was just curious and wanted to dip into T's vast pool of knowledge! I was just happy 280 went up as well as it did because I thought it would be the toughest lift to move.

I am definetly ready for my 500lb pull. No gaurantee it is going to go up but it is going to be fun regardless.
Click to expand...


*waiting with excitement*
 
Friday 7-21-06: Week 5

Bench
1st set: 140x5
2nd set: 175x5
3rd set: 210x5
4th set: 250x5
5th set: 285x3
6th set: 210x8

Squat
1st set: 145x5
2nd set: 185x5
3rd set: 220x5
4th set: 255x5
5th set: 295x3
6th set: 220x8

Rows
1st set: 95x5
2nd set: 115x5
3rd set: 140x5
4th set: 165x5
5th set:195x3
6th set: 140x8

3 Sets of Weighted Dips x 5-8 reps
3 Sets of Barbell Curls x 8 reps

I owned bench today, could have gotten five on my three. That is all. Oh and I hate rows.
 
How hard are the x3 for you w/ Squats? I am up to 350'ish x3 and the hole is very scary on rep 2-3 - VERY scary. I am sure I am a week or two from having to walk out from under it

Nice lifts Mccool
 
al420 said:
How hard are the x3 for you w/ Squats? I am up to 350'ish x3 and the hole is very scary on rep 2-3 - VERY scary. I am sure I am a week or two from having to walk out from under it

Nice lifts Mccool
Click to expand...
Right now the 3's aren't putting the fear of God into me, but they are tough. At least you know you are really pushing yourself the right way if you feel like you might bury yourself soon.

I just can't let them scare me because I know I have to do them 5 times in three days!
 
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Here's some advice you may not want to hear. 100% deadlift singles are about the most taxing thing you can do. Throwing random stuff like this into the midst of a program can bring your progress on all lifts to a screeching halt. This is the kind of thing that has to be accounted for and timed properly. Actually, if I wanted to stall someone's program prematurely and could only insert one thing, it would be max deadlifts. Think of your program as a little kid on a bicycle building up a head of steam and momentum to break through your current PRs. Think of 90%+ deadlift singles as the older bully running out from beside the road to jam a wooden stick between your spokes to see how much he can slow you down or if he can bring that bike to a halt and send you over the bars.
 
Madcow2 said:
Here's some advice you may not want to hear. 100% deadlift singles are about the most taxing thing you can do. Throwing random stuff like this into the midst of a program can bring your progress on all lifts to a screeching halt. This is the kind of thing that has to be accounted for and timed properly. Actually, if I wanted to stall someone's program prematurely and could only insert one thing, it would be max deadlifts. Think of your program as a little kid on a bicycle building up a head of steam and momentum to break through your current PRs. Think of 90%+ deadlift singles as the older bully running out from beside the road to jam a wooden stick between your spokes to see how much he can slow you down or if he can bring that bike to a halt and send you over the bars.
Click to expand...
Oh I understand and felt it. I won't be pulling any ones for a long long time. I am going to stick to the 5 reps until I can't move those numbers anymore. Quick question though, I kind want to trash incline and sub something like push press or power cleans there, what do you think?
 
I think you've already laid out a plan and it's best to follow it. Cleans are not a good substitution for inclines and you're already pulling heavy that day. Push press is viable but you've already started your run and ideally you'd like to keep your lifts together (i.e. stress being systemic). Plan beforehand and then focus on execution. Don't get distracted.
 
Madcow2 said:
I think you've already laid out a plan and it's best to follow it. Cleans are not a good substitution for inclines and you're already pulling heavy that day. Push press is viable but you've already started your run and ideally you'd like to keep your lifts together (i.e. stress being systemic). Plan beforehand and then focus on execution. Don't get distracted.
Click to expand...
Fair enough.
 
Monday July 24th, Week #6

Bench:
1st set: 145x5
2nd set: 180x5
3rd set: 220x5
4th set: 255x5
5th set: 285x5 (PR)

Squat
1st set: 150x5
2nd set: 190x5
3rd set: 225x5
4th set: 260x5
5th set: 295x5 (PR)

Rows:
1st set: 100x5
2nd set: 120x5
3rd set: 145x5
4th set: 170x5
5th set: 195x5

Weighted situps and holds with 25lbs behind the head.

The last rep of bench was rough but I kind of attribute it to the fact that I am trying to get sick right now. Squat was nice. I still hate rows.
 
Nice Lifts Shades!

Doin real well, If i was you, i would stick with the entire 9week run through. Im SO GLAD I DID. Honnestly. I was starting to get bored with the routine, but ALL my lifts went up.

Im on week 8, so i got one more to go. I MIGHT switch it up, just for a couple weeks incoroporate some band/chain work, but if i dont platueu im sticking with the program.

You got some really nice numbers bro keep it up.
 
Shades, as a future doctor, whats your opinion on Vitamin-C loading to prevent a cold if you catch it in the early stages?? My experience has been if I catch it early, I can stop it dead in it's tracks, if I already have been nailed, it just has to run its course.....The past couple of months, I have just been mega-dosing with C and I have been feeling pretty good, despite destroying myself with volume in training.
 
BiggT said:
Shades, as a future doctor, whats your opinion on Vitamin-C loading to prevent a cold if you catch it in the early stages?? My experience has been if I catch it early, I can stop it dead in it's tracks, if I already have been nailed, it just has to run its course.....The past couple of months, I have just been mega-dosing with C and I have been feeling pretty good, despite destroying myself with volume in training.
Click to expand...

Shades going to become a future doctor? NICE! im going for my Master in nutrition to become a R.D. See you in the field brother!

BigT, when i start getting sick, heres what i do...

Megadose

Vit C
Zinc
b12

Take your reg multi vitamin, but up the VIT C, ZINC, and the b12

It usually stopes my sickness in its tracks.

Example:
GF has 2 little sisters, always sick, GF gets sick, doesnt listen to me about stopping it before it starts. Shes sick for 1 and half week, really sick. Puking/fever etc. Not me, Felt slight symtoms for 2 days, but kicked it.
Imagine almost sick for only 2 days or completey fucked for 12 lol.
 
Guys I havent been around in a while but this is what is up. I was sick/busy last week so I only got one workout in. I felt like ass so I didn't want to make myself sicker. So I picked back up this week and got back in the gym. I haven't died or anything!
 
I start back Sept 5th and yeah I keep on posting. I am going to see what kind of progress I can make until then and I think I might revamp the routine. I am thinking I want to scrap incline, add hang cleans/power clean and add push pressing in front.

I pulled 415 for a five yesterday after a two week hiatus from deadlifting. It was tough to jump back to but it was a 5 rep record.
 
Shades McCool said:
I start back Sept 5th and yeah I keep on posting. I am going to see what kind of progress I can make until then and I think I might revamp the routine. I am thinking I want to scrap incline, add hang cleans/power clean and add push pressing in front.

I pulled 415 for a five yesterday after a two week hiatus from deadlifting. It was tough to jump back to but it was a 5 rep record.
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He's ALIVE!!!!! :wavey: Congrats on the 5 rep record :) Have a great weekend Doc :rose:
 
Well I had a great week workingout with included a 300x3(PR) squat, 420x5 deadlift (PR) and a 290x4 bench(PR - was only going for a 3). I have started working in the push press from the front and the hang cleaning. I am really excited about the shift that Ill be taking on when school starts.
 
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Hey shades -- check the other post - someone found your DL vid on craigslist! You famous now!


Awesome pulls / pushes / squats! Kicks my ass BIG TIME!
 
Monday 8-14-06

Bench 290x4: Ties a PR set on the previous Friday. Bench is slowly creeping along but I'll keep eating and taking my 5 lbs when I can.

Squat 300x5: Pretty easy and it is a new PR

Hang Cleans: 185x5 was my heaviest set. I enjoy doing these much more than doing rows.

Today I will be going up to do a little cardio by using a ergometer. I love those things.
 
Shades McCool said:
Today I will be going up to do a little cardio by using a ergometer. I love those things.
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as long as you know how to erg, that is ok. i HATE seeing people that do not know what the hell they are doing, makes me want to kick them more then anyone else in the gym. I got 3rd at division 2 championships last season so maybe it is because that is the only thing that I really know how to do, lol.
 
Yep, thats part of what I did today on a "Concept 2".

I did 2000m on the highest resistance and turned in a time of 7:41.2 minutes! TOUGH
 
Mercere said:
It's a rowing machine. Most famous of them being "Concept 2."
Click to expand...

can not say i have ever seen anything other then a concept 2, lol.

i think they are the best cardio workout one can do because it is full body. You just have to know how to erg, which takes time to get it down right.

http://www.concept2.com/05/rower/rower_alex_anim.html shows how to do it right. the main thing that people tend to mess up is getting the arms away first before breaking the legs.

as for the 2k... just leave the resistance at 4 to 5 for everything - no real need to move it up or down. plus it best shows what water would feel like. 7:45 is not too bad for someone that does not row and put the damper on level 10. My fastest time was 6:50 but there are guys on my team that pull 6:20 and the fastest in the world pull 5:45.

2k races are the hardest thing i have ever done, you are ment to push your self right to the edge of blacking out. it is an odd feeling.

the 3rd place was in the 2nd novice 8+ - so we were in the slowest mens event but 3rd in our category competing with funding teams is pretty nice (my team is a club, university does not give us money... they give it all to the girls rowing team... damn tile IX.


p.s. this is the pm to you shades
 
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