supermagnamon Posted March 3, 2006 Author Share Posted March 3, 2006 Box Squats with Bands (Bands equivalent to 75lbs to 150lbs of resistance.) Warm-Up 1 set- 3 reps- 135lbs + Bands 1 set- 3 reps- 225lbs + Bands 1 set- 3 reps- 315lbs + Bands Workout 9 sets- 3 reps- 415lbs + Bands Front Squats Warm-up 1 set- 3 reps- 225lbs Workout 1 set- 2 reps- 275lbs 1 set- 2 reps- 315lbs 1 set- 2 reps- 335lbs 1 set- 1 rep- 345lbs Deadlifts for Speed Warm-Up 1 set- 3 reps- 325lbs DO Grip Workout 10 sets- 2 reps- 425lbs Barbell Shrugs Warm-up 1 set- 6 reps- 405lbs DO Grip Workout 4 sets- 10 reps- 515lbs with Straps Plyometric Depth Jumps over 34" Box, Starting from 30" Box Workout 10 sets- 1 rep- 1 min rest between each set Comments: I'm getting faster and I feel more confident that I will move the heavier weight even faster now, since I'm taking more rest days now. Now I just to work on my power, since I feel confident that my speed is up to par, now. Quote Link to comment Share on other sites More sharing options...
DuTCH Posted March 3, 2006 Share Posted March 3, 2006 what's your max on the RT and OH 2" deadlift? Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted March 3, 2006 Author Share Posted March 3, 2006 what's your max on the RT and OH 2" deadlift? My max on the RT is 210lbs and on the OH 2" DL is 324lbs, so far. The last time I did a OH 2" DL was on November, though. Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted March 3, 2006 Author Share Posted March 3, 2006 Bench Press Warm-Up 1 set- 10 reps- 135lbs 1 set- 5 reps- 225lbs Workout 2 sets- 3 reps- 315lbs 1 set- 3 reps- 335lbs 1 set- 3 reps- 355lbs 1 sets- 10 reps- 275lbs Barbell Snatches Warm-Up 1 set- 3 reps- 135lbs Hang Snatch Workout 3 sets- 2 reps- 205lbs Cybex Flat Bench Press Machine Warm-Up 1 set- 6 reps- 270lbs Workout 3 sets- 5 reps- 380lbs Lying Dumbbell Tricep Extensions Workout 3 sets- 10 reps- 55lbs on each hand Tricep Rope Pressdowns Warm-Up 1 set- 10 reps- 70lbs Workout 3 sets- 8 reps- 120lbs No Comments Quote Link to comment Share on other sites More sharing options...
DuTCH Posted March 4, 2006 Share Posted March 4, 2006 what's your max on the RT and OH 2" deadlift? My max on the RT is 210lbs and on the OH 2" DL is 324lbs, so far. The last time I did a OH 2" DL was on November, though. Guess that OH 2" dl is now way higher!! Good numbers! Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted March 5, 2006 Author Share Posted March 5, 2006 Squats Warm-Up 1 set- 5 reps- 315lbs 1 set- 3 reps- 405lbs Workout 1 set- 2 reps- 495lbs 1 set- 2 reps- 545lbs Wraps 1 set- 2 reps- 585lbs Wraps 1 set- 2 reps- 625lbs Wraps Deadlift Warm-Up 1 set- 5 reps- 335lbs DO grip 1 set- 3 reps- 405lbs Workout 1 set- 3 reps- 500lbs 1 set- 3 reps- 585lbs 1 set- 3 reps- 600lbs Rack Deadlifts with Straps 1 set- 3 reps- 605lbs 1 set- 1 rep- 675lbs 1 set- 1 rep- 705lbs Barbell Shrugs Warm-up 1 set- 5 reps- 405lbs DO Grip Workout 4 sets- 10 reps- 515lbs Straps Front Squats Warm-up 1 set- 3 reps- 225lbs Workout 1 sets- 3 reps- 275lbs 1 sets- 3 reps- 315lbs 1 sets- 3 reps- 335lbs Zercher Squats Warm-up 1 set- 3 reps- 315lbs Workout 1 set- 3 reps- 405lbs 1 set- 2 reps- 455lbs 1 set- 2 reps- 465lbs No Comments: Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted March 6, 2006 Author Share Posted March 6, 2006 Bench Press with Bands (Bands equivalent to 25lbs to 75lbs of resistance.) Warm-Up 1 set- 10 reps- Bands only 1 set- 5 reps- 135lbs + Bands Workout 2 sets- 3 reps- 225lbs + Bands 2 sets- 3 reps- 235lbs + Bands 5 sets- 3 reps- 245lbs + Bands Push Press Warm-up 1 set- 10 reps- 135lbs Strict Press Workout 3 sets- 6 reps- 275lbs Incline Smith Machine Press Warm-Up 1 set- 10 reps- 90lbs Workout 3 sets- 6 reps- 240lbs Close Grip Bench Press Workout 4 sets- 6 reps- 285lbs Barbell Upright Rows Warm-Up 1 set- 10 reps- 135lbs 1 set- 10 reps- 185lbs Workout 3 set- 8 reps- 225lbs No Comments Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted March 7, 2006 Author Share Posted March 7, 2006 Box Squats Warm-Up 1 set- 3 reps- 225lbs 1 set- 3 reps- 315lbs Workout 1 set- 3 reps- 405lbs 1 set- 3 reps- 455lbs 1 set- 3 reps- 495lbs 1 set- 3 reps- 515lbs 1 set- 2 reps- 535lbs 1 set- 1 rep- 545lbs Front Box Squats Warm-Up 1 set- 3 reps- 225lbs Workout 1 set- 3 reps- 275lbs 1 set- 3 reps- 315lbs 1 set- 3 reps- 325lbs One-Legged Leg Presses Warm-Up 1 set- 10 reps- 180lbs Workout 1 set- 8 reps- 270lbs 1 set- 8 reps- 360lbs 1 set- 8 reps- 450lbs 1 set- 6 reps- 500lbs T-Bar Rows Warm-Up 1 set- 10 reps- 225lbs Workout 1 set- 8 reps- 180lbs 2 sets- 6 reps- 230lbs Cybex Machine Pulldowns Warm-Up 1 set- 10 reps- 90lbs Workout 1 set- 8 reps- 180lbs 3 sets- 6 reps- 240lbs No Comments Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted March 8, 2006 Author Share Posted March 8, 2006 Sumo Deadlifts Warm-Up 1 set- 3 reps- 315lbs DO Grip 1 set- 3 reps- 405lbs Workout 1 set- 2 reps- 495lbs 3 sets- 2 reps- 545lbs BTR Deadlifts (Standing on top of 25lb plate for each leg) Warm-Up 1 set- 3 reps- 315lbs DO Grip 1 set- 3 reps- 405lbs Workout 1 set- 2 reps- 495lbs 1 set- 2 reps- 515lbs 1 set- 2 reps- 535lbs 1 set- 2 reps- 545lbs Barbell Shrugs with straps Workout 4 sets- 10 reps- 515lbs DO Cable Pulldowns Warm-Up 1 set- 10 reps- 140lbs Workout 3 sets- 8 reps- 280lbs Depth Jumps (Standing from a 33" Box) Workout 8 sets- 1 rep- 30 seconds rest on each set No Comments Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted March 9, 2006 Author Share Posted March 9, 2006 Bench Press Warm-Up 1 set- 10 reps- 135lbs 1 set- 10 reps- 185lbs Workout 1 set- 3 reps- 315lbs 1 set- 3 reps- 340lbs 1 set- 3 reps- 345lbs 1 set- 2 reps- 350lbs 1 set- 10 reps- 280lbs Decline Bench Press Warm-Up 1 set- 6 reps- 225lbs Workout 3 sets- 6 reps- 315lbs Clean and Press (Both for Reps) Warm-up 1 set- 5 reps- 135lbs Strict Press 1 set- 3 reps- 185lbs Strict Press Workout 3 sets- 3 reps- 235lbs 1 set- 2 reps- 240lbs Cybex Flat Bench Press Machine Warm-Up 1 set- 6 reps- 180lbs Workout 1 set- 8 reps- 360lbs 1 set- 6 reps- 380lbs 1 set- 1 rep- 410lbs Cable Pressdowns Warm-Up 1 set- 10 reps- 70lbs Workout 3 sets- 6 reps- 150lbs DO Isometric Barbell Hold Warm-Up 1 set- 10 seconds hold- 315lbs Workout 1 set- 10 seconds hold- 405lbs 2 sets- 5 seconds hold- 410lbs 1 set- 3 seconds hold- 415lbs No Comments Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted March 11, 2006 Author Share Posted March 11, 2006 Squats with Titan Centurion Squat Suit Warm-Up 1 set- 5 reps- 225lbs Straps Down 1 set- 5 reps- 315lbs Straps Down 1 set- 3 reps- 405lbs Straps Down Workout 1 set- 1 rep- 495lbs Straps Down 1 set- 1 rep- 585lbs Straps Down 1 set- 1 rep- 625lbs Straps Up + Knee Wraps 1 set- 1 rep- 675lbs Straps Up + Knee Wraps 1 set- 1 rep- 695lbs Straps Up + Knee Wraps 1 set- 1 rep- 725lbs Straps Up + Knee Wraps Comments: I had a good workout. I only did the squats, because I was trying to figure out on how to use the suit plus I worked from 6PM- 6AM last night, so I woke up later then normal and I didn't have that much time to workout, since I have to get ready to go to work. I finally figured out on how to use the suit by the 3rd set in my workout. The warm-ups and the first couple of sets where really difficult for me to use the suit, even though the straps where down, because every time I went down with the bar, my knee would buckle in a bit and my hips would not go back. Afterwards, I made my adjusts and even though the straps were loose when I put them on myself, I felt satisfied that I was able to get a good stoppage at the bottom of the lift. I felt good about the workout, because I still had plenty left on the tank. I just have to make sure that I make my adjustments accordingly in the meet, so I don't dump the bar and hopefully I pick the correct numbers for my attempts as well. Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted March 12, 2006 Author Share Posted March 12, 2006 Deadlifts Warm-Up 1 set- 3 reps- 335lbs DO Grip 1 set- 3 reps- 405lbs Workout 1 set- 3 reps- 495lbs 1 set- 3 reps- 585lbs 1 set- 3 reps- 595lbs 1 set- 3 reps- 605lbs Rack Deadlifts with Straps Warm-Up 1 set- 2 reps- 585lbs No Straps Workout 1 set- 2 reps- 675lbs 1 set- 2 reps- 695lbs 1 set- 2 reps- 725lbs Barbell Shrugs with Straps Workout 4 sets- 10 reps- 515lbs Good Mornings Warm-Up 1 set- 8 reps- 225lbs Workout 1 set- 8 reps- 315lbs 1 set- 6 reps- 365lbs 2 sets- 6 reps- 405lbs No Comments Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted March 13, 2006 Author Share Posted March 13, 2006 Bench Press with Bands (Bands equivalent to 25lbs to 75lbs of resistance.) Warm-Up 1 set- 10 reps- Bands only 1 set- 5 reps- 135lbs + Bands Workout 2 sets- 3 reps- 225lbs + Bands 2 sets- 3 reps- 235lbs + Bands 6 sets- 3 reps- 245lbs + Bands Push Press Warm-up 1 set- 10 reps- 135lbs Strict Press Workout 1 set- 10 reps- 225lbs 1 set- 10 reps- 245lbs 1 set- 8 reps- 265lbs 1 set- 7 reps- 275lbs Barbell Snatches Warm-Up 1 set- 3 reps- 135lbs 1 set- 3 reps- 155lbs Workout 3 sets- 3 reps- 225lbs Cable Rows Warm-up 1 set- 10 reps- 140lbs Workout 1 set- 10 reps- 260lbs 1 set- 10 reps- 280lbs 1 set- 10 reps- 300lbs Comments: I felt pretty tired after my last set of push presses. I wasn't in the zone afterwards, because my elbows felt sore, so held back the rest of the way. I will ice it right now, take tomorrow off and do a squat\deadlift workout on tuesday. I believe my elbows are sore from my squat workout due to the compression. Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted March 15, 2006 Author Share Posted March 15, 2006 Box Squats Warm-Up 1 set- 10 reps- 225lbs 1 set- 6 reps- 315lbs Workout 1 set- 3 reps- 405lbs 1 set- 3 reps- 455lbs 1 set- 3 reps- 495lbs 1 set- 2 reps- 515lbs 1 set- 2 reps- 545lbs Front Box Squats Warm-up 1 set- 3 reps- 225lbs Workout 1 set- 3 reps- 275lbs 1 set- 3 reps- 315lbs 1 set- 2 reps- 335lbs 1 set- 1 rep- 355lbs Deadlifts for Speed Warm-Up 1 set- 3 reps- 345lbs DO grip Workout 8 sets- 3 reps- 455lbs 2 sets- 3 reps- 405lbs Cable Rows Warm-Up 1 set- 10 reps- 140lbs Workout 1 set- 10 reps- 2600lbs 1 set- 10 reps- 280lbs 1 set- 10 reps- 300lbs No Comments: Quote Link to comment Share on other sites More sharing options...
don chi Posted March 15, 2006 Share Posted March 15, 2006 Does working night shift mess you up at all? I hear even if you work steady nights it's still tough. It doesn't seem to bother your progress though. Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted March 15, 2006 Author Share Posted March 15, 2006 Does working night shift mess you up at all? I hear even if you work steady nights it's still tough. It doesn't seem to bother your progress though. I've been accustom to working at night for about 5 years now, so I'm well adapted to my schedule, sleep and workout time. I get 7-8 hours of sleep, I'm able to adjust my schedule at work on the fly and I live close to both my job and at the gym, so my stress levels are pretty low. I live only 15 minutes away from work and 5 minutes away from the gym. I eat plenty of food throughout the day, take supplements and I have a great support group with my family, friends, gym members and staff and online. I don't think anything can stop me, if I put my heart into it, I think that's the main reason why I'm progressing. Unless I get into a car accident again, that would be pretty much it. Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted March 16, 2006 Author Share Posted March 16, 2006 Bench Press Warm-Up 1 set- 10 reps- 135lbs 1 set- 8 reps- 225lbs Workout 1 set- 3 reps- 316lbs 1 set- 3 reps- 336lbs 1 set- 3 reps- 345lbs 1 set- 3 reps- 355lbs 1 set- 2 reps- 365lbs Cybex Flat Bench Press Machine Warm-Up 1 set- 10 reps- 180lbs Workout 1 set- 8 reps- 360lbs 1 set- 6 reps- 380lbs 1 set- 2 reps- 410lbs Push Press Warm-up 1 set- 10 reps- 135lbs Strict Press Workout 1 set- 3 reps- 225lbs 1 set- 3 reps- 245lbs 1 set- 3 reps- 255lbs 1 set- 3 reps- 276lbs Comments: My body was spent after the first two exercises, by the time I was doing push presses, I started to be sluggish and weak, even though I took a PowerBar Gel right before the exercise. I'm glad that I stopped my workout after the push press, because I felt too tired to even drive. I thought that I did good on the bench press. I hope to get 370lbs- 375lbs next week, before the meet. At the USPF California Powerlifting Championships, my goal is to bench 435lbs with my Titan F6 Bench Shirt. Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted March 17, 2006 Author Share Posted March 17, 2006 Squats with Titan Centurion Squat Suit Warm-Up 1 set- 10 reps- 230lbs RAW 1 set- 5 reps- 330lbs RAW 1 set- 3 reps- 410lbs RAW Workout 1 set- 1 rep- 500lbs Straps Up 1 set- 1 rep- 590lbs Straps Up 1 set- 1 rep- 630lbs Straps Up + Knee Wraps 1 set- 1 rep- 680lbs Straps Up + Knee Wraps 1 set- 1 rep- 710lbs Straps Up + Knee Wraps Failed Attempt Front Squats Warm-up 1 set- 3 reps- 230lbs Workout 1 sets- 3 reps- 280lbs 1 sets- 3 reps- 320lbs 1 sets- 2 reps- 340lbs Zercher Squats from Rock Bottom Warm-up 1 set- 3 reps- 140lbs 1 set- 3 reps- 230lbs Workout 1 sets- 2 reps- 320lbs 1 sets- 2 reps- 420lbs 1 sets- 2 reps- 440lbs Comments: I was at the Power Palace today and I had Kevin Meskew judge my squat attempts, since he's a USPF referee. I didn't do so well, because I'm still accustomed to squating in front of a mirror on a squat rack. On most of my attempts, I was either borderline or just a half a inch from parrell. I had a hard time determining what parrell was, when I went down, but when I came up the lifts where easy, except for the last attempt, because I went too far down and my strategy for the last attempt was to try to go down faster and then pop up right up. I did go parallel, but I was too deep in the hole to come back up. I definitely had some lessons learned during that workout. Also, I had my mom try to take pics and video of me, while I was working out and she messed all that up, so the whole workout was a mess and I wasn't going all out, I think I had a lot of distractions. Hopefully, on Monday, I can get a vid and some pics and do better. I have the strength to squat over 700lbs, I just need to find parallel. Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted March 20, 2006 Author Share Posted March 20, 2006 Bench Press Warm-Up 1 set- 10 reps- 135lbs 1 set- 5 reps- 225lbs Workout 1 set- 3 reps- 320lbs 1 set- 3 reps- 340lbs 1 set- 2 reps- 355lbs 1 set- 2 reps- 370lbs Push Press Warm-up 1 set- 10 reps- 135lbs Strict Press 1 set- 5 reps- 225lbs Workout 1 set- 3 reps- 245lbs 1 set- 3 reps- 275lbs 1 set- 3 reps- 285lbs 1 set- 3 reps- 295lbs Close Grip Bench Press Warm-Up 1 set- 6 reps- 225lbs Workout 1 set- 6 reps- 275lbs 1 set- 6 reps- 280lbs 1 set- 6 reps- 285lbs 1 set- 6 reps- 295lbs Cable Pressdowns Warm-Up 1 set- 10 reps- 70lbs Workout 4 sets- 6 reps- 150lbs No Comments Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted March 21, 2006 Author Share Posted March 21, 2006 Squats with Titan Centurion Squat Suit Warm-Up 1 set- 10 reps- 230lbs RAW 1 set- 5 reps- 330lbs RAW 1 set- 3 reps- 410lbs RAW Workout 1 set- 1 rep- 500lbs Straps Up 1 set- 1 rep- 590lbs Straps Up + Knee Wraps 1 set- 1 rep- 630lbs Straps Up + Knee Wraps 1 set- 1 rep- 680lbs Straps Up + Knee Wraps 1 set- 1 rep + 1 negative- 700lbs Straps Up + Knee Wraps 1 set- 1 rep + 1 negative- 730lbs Straps Up + Knee Wraps Front Squats Warm-up 1 set- 3 reps- 230lbs Workout 1 set- 3 reps- 275lbs 1 set- 2 reps- 315lbs 2 sets- 2 reps- 335lbs 1 set- 1 rep- 345lbs Plyometric Jumps over 36" Box Workout 6 sets- 5 reps- 30 seconds rest between each set Depth Jumps from 30" Box Workout 6 sets- 1 rep- 30 seconds rest between each set Comments: I was at the Power Palace today and I had Kevin Meskew judge my squat attempts, again, since he's a USPF referee. I did better than the last workout. I'm still having trouble finding parallel, but I'm just quarter of an inch on some of the lifts and border most of the time. I'm half an inch better on most of my lifts from last time. This meet, my goal is to hit at least 700- 710lbs, depending on how I feel at the meet. Quote Link to comment Share on other sites More sharing options...
LiftingKid Posted March 21, 2006 Share Posted March 21, 2006 Squats with Titan Centurion Squat SuitWarm-Up 1 set- 10 reps- 230lbs RAW 1 set- 5 reps- 330lbs RAW 1 set- 3 reps- 410lbs RAW Workout 1 set- 1 rep- 500lbs Straps Up 1 set- 1 rep- 590lbs Straps Up + Knee Wraps 1 set- 1 rep- 630lbs Straps Up + Knee Wraps 1 set- 1 rep- 680lbs Straps Up + Knee Wraps 1 set- 1 rep + 1 negative- 700lbs Straps Up + Knee Wraps 1 set- 1 rep + 1 negative- 730lbs Straps Up + Knee Wraps Front Squats Warm-up 1 set- 3 reps- 230lbs Workout 1 set- 3 reps- 275lbs 1 set- 2 reps- 315lbs 2 sets- 2 reps- 335lbs 1 set- 1 rep- 345lbs Plyometric Jumps over 36" Box Workout 6 sets- 5 reps- 30 seconds rest between each set Depth Jumps from 30" Box Workout 6 sets- 1 rep- 30 seconds rest between each set Comments: I was at the Power Palace today and I had Kevin Meskew judge my squat attempts, again, since he's a USPF referee. I did better than the last workout. I'm still having trouble finding parallel, but I'm just quarter of an inch on some of the lifts and border most of the time. I'm half an inch better on most of my lifts from last time. This meet, my goal is to hit at least 700- 710lbs, depending on how I feel at the meet. Very strong squatting !!! I'll be following your journal. Good luck at the meet! Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted March 22, 2006 Author Share Posted March 22, 2006 Deadlifts with METAL PRO Deadlift Suit Warm-Up 1 set- 2 reps- 345lbs DO Grip Straps Down 1 set- 2 reps- 405lbs Straps Down 1 set- 1 rep- 495lbs Straps Down Workout 1 set- 1 rep- 545lbs 1 set- 1 rep- 605lbs 1 set- 1 rep- 635lbs 1 set- 1 rep- 655lbs Rack Deadlifts with METAL PRO Deadlift Suit with Straps Down and use Harbinger Straps Workout 1 set- 1 rep- 585lbs 1 set- 1 rep- 675lbs 1 set- 1 rep- 725lbs 1 set- 1 rep- 745lbs 1 set- 1 rep- 765lbs Deadlifts with METAL PRO Deadlift Suit with Straps Down for Speed. 30 seconds rests between sets. Workout 5 sets- 3 reps- 425lbs Smith Machine Shrugs Workout 4 sets- 10 reps- 520lbs with Straps Cable Rows Warm-up 1 set- 10 reps- 140lbs Workout 3 sets- 8 reps- 300lbs Comments: No Comments Quote Link to comment Share on other sites More sharing options...
supermagnamon Posted March 23, 2006 Author Share Posted March 23, 2006 Bench Press with Bands (Bands equivalent to 10lbs to 25lbs of resistance.) Warm-Up 1 set- 10 reps- Bands only 1 set- 5 reps- 135lbs + Bands 1 set- 5 reps- 205lbs + Bands Workout 6 sets- 3 reps- 270lbs + Bands 2 sets- 3 reps- 275lbs + Bands Push Press Warm-up 1 set- 10 reps- 135lbs Strict Press 1 set- 3 reps- 225lbs Workout 1 set- 3 reps- 245lbs 1 set- 3 reps- 275lbs 1 set- 3 reps- 295lbs Core and Functional Strength Training with Medicine Ball for 20 minutes No Comments Quote Link to comment Share on other sites More sharing options...
TelegraphKey Posted March 23, 2006 Share Posted March 23, 2006 (edited) I hope you don't mind, I have a few random, unrelated questions, supermagnamnon. Did I read right, you have squatted 900 lbs before a car accident? How in the world did you so strong so early???????? How do you do Push Press? Do you find them really helpful with the Bench Press? Have you ever used heavy rubber bands for Reverse Bands Deadlifts for deloading? I'd heard of these before but most recently an article by Rick Walker got me to do them & I think they really can help. Thanks. Edited March 23, 2006 by TelegraphKey Quote Link to comment Share on other sites More sharing options...
Wes Posted March 23, 2006 Share Posted March 23, 2006 Seriously strong stuff. Keep up the good work! Quote Link to comment Share on other sites More sharing options...
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