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Dear New Member, Congratulations on joining the Club! We are excited to have you on board! I wanted to personally welcome you and introduce you to the Members Handbook. We have endeavored in this Handbook to cover all aspects of the Club, your membership, our policies and procedures, which by reading, will help you gain maximum value from your time spent training with us at the Club. I would also like to share with you that we work very hard to develop a trusting and open relationship with all our Members from the very beginning. In return, we appreciate your upfront communication about your experience of our Club, whether it be good, bad or ugly. Going forward, if you require anything in regards to your training or programming, it is best to speak to your Coach directly during class times where you have your Coach’s full attention. If you have anything you need regarding your membership (enquiries, account, payments, events, bookings, etc.) please always email Customer Support, who will gladly assist you. I acknowledge the trust you have put into us with your training, your Goals and your athletic future by becoming a Member of our Club. I want you to know that you can count on me to be Unstoppable Contribution to you as an athlete and throughout your Weightlifting journey. I look forward to working with you during your time with us at Gold Coast Weightlifting Club, which I hope is for many years to come. Kind regards, Linzey Beister Head Coach Gold Coast Weightlifting Club


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GOLD COAST WEIGHTLIFTING CLUB Visit Us 6/15 Taree St, Burleigh Heads, QLD 4220 Contact Us PO Box 255, Burleigh Heads, QLD 4220 0413 531 525 Waiver This handbook, its references and attachments are general in nature and their brevity could lead to misinterpretation. Seek the consult of Customer Support or Management to obtain specific clarification. Circumstances not covered in this Member Handbook will be dealt with on a case by case basis by Customer Support, the General Manager or the Business Manager.

WEIGHTLIFTING RELATED RESOURCES Queensland Weightlifting Association Australian Weightlifting Federation International Weightlifting Federation ASADA Anti-Doping Copyright Š Gold Coast Weightlifting Club



Welcome Letter


Contact Details


Weightlifting Resources




Club Culture


Club Personnel


Club Policies


Membership Policies






Competitive Lifting Pathway


Weightlifting Competitions


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CLUB CULTURE Gold Coast Weightlifting Club was established in 2013 and is privately run, Queensland Weightlifting Association affiliated Club. Our Club aims to enable and support all junior and adult athletes to participate, train and compete in the sport of Olympic Weightlifting. At Gold Coast Weightlifting Club, we pride ourselves on thorough, effective Programming supported by experienced, articulate Coaching. Significance is also placed on the importance of maintaining a nurturing, supportive community, where we have taken the TP (Training Partner) culture to a whole new level. We high five, we PB dance, we have fun with our training and we always have each others backs. Training Etiquette Checklist • I ask OR offer to share a barbell and platform with another athlete who is a similar size or has similar lifting weights to me • I am on time to training to be sure I am not holding up my TP’s session • If I am having a bad day outside of the Club, I leave it outside of the Club • I help my TP load and unload the barbell between every set • I do not speak to an athlete who is about to lift • I reduce my noise levels while athletes close by are attempting lifts • I do my best to not stand or sit directly in front of a lifter, or stare at them while they are lifting in front of me • I wait until an athlete has finished their set before taking weights off their platform • I do not gossip - if I have issues with another athlete I behave like an adult and speak to them or instead, I have a word to Management • I know my limits - I push hard when I feel good and I give myself a break when its not my day • I am supportive and I encourage my TP • I help my TP tidy up our training space at the end of each session • I listen to my Coach Training Sessions All sessions are run similar to an Open Gym format in the sense that there is not set structure the group must follow and the Members are given freedom with their training and Goals. The sessions, however, are still fully Coached and monitored by a qualified Olympic Weightlifting Coach. Members are educated on performing a warmup and skill drills specific to their own needs as an athlete and trust is instilled in them to monitor their own body’s ongoing needs in this area. Members are encouraged to express to their Coach if a change occurs with their body so the Coach can support them with transition exercises, or specific warm up drills. Members are assigned a program to suit their skill level and training age. Full time Members are given a bespoke Personal Extras form which has been completed by their Coach to enhance their individual training needs. Members should report to their Coach Copyright © Gold Coast Weightlifting Club


regularly with how the Personal Extras are assisting their progress, whether they are noticing improvement or if their Personal Extras are ready to be updated. Development Clinics Development Clinics are information sessions run as added value to the Club Members. The Club will enlist a professional to come and speak, or the Coaches from the Club will address topics that enhance training experience and overall gains for the Members. These topics could be Nutrition, Goal Setting, Mindset, Body Composition, Competition Preparation or any other topics requested by the Members. Development Clinics are scheduled periodically and are run on Wednesday nights at 7pm. Usually, to notify Members of the upcoming Development Clinic a notice will be placed on the Events Board at the Club, a post will be made in the Private Member group and it will also be mentioned in the weekly Club Update video. Futures Meeting This is a meeting amongst Members only and is designed for looking into the future of the Member’s training and the Club. Questions such as the following will be addressed: • What are your current goals? • Are you on track? • What competitions are you committing to? • What events are coming up at the Club or in the community? • What would Members like implemented or introduced to the Club? • Have your say and keep accountable to your Ultimate Outcome! Members Only Forum The Private Members group is a Private Group on Facebook where Members can interact amongst one another, share training videos, share motivational blogs and videos. The Club uses the Members Only Forum to post updates about events at the Club, share the weekly Club Update video and post the weekly programs for full time and Remote Members. When you sign up to become a Member of the Club, you should be sent a Welcome Email which will have the link to this Private group. You will need to click the link to send a request to join. An admin will have to accept your request before you are added to the group. Members may be added and removed at the Club’s discretion. If you put your Membership on Hold for greater than one month, or cancel your Membership you will be removed from the Group. Social Media By being a Member of the Club you agree that any posts you make on social media sites regarding your participation in activities related to, or at Gold Coast Weightlifting Club can be re-shared on social media by the Club or put on the Club’s website.

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Visual Recordings By being a Member you agree that any pictures, audio or visual recordings taken of you participating in activities related to, or at Gold Coast Weightlifting Club can be used for publication, promotion, articles, events and advertisement without additional consent or compensation. The Club regularly takes photo and video of events and Members lifting at the Club, which are shared on social media and on the website. Music We acknowledge that the music we play at the Club is not going to suit every Member’s taste all the time. We have elected to make the playlist radio-style music, which addresses the needs of the majority of Members. To allow each Member to contribute their favourite songs to the playlist, we have created the following system: 1. Under the Sonos (music player) Members can find a clip board with a form 2. At any time a Member can submit songs to be added to the playlist 3. OR if Members are finding a song already on the playlist particularly offensive (eg. too poppy, too heavy or explicit), they can apply for it to be removed 4. The Head Coach will make the final decision on the submissions and either add or remove songs from the playlist

CLUB PERSONNEL Business Manager The Business Manager manages business strategy, projects, development opportunities, business partnerships, marketing and promotions. If you have any suggestions in these areas, send your suggestion to Customer Support and they will pass it on to the Business Manager. General Manager The General Manager manages the facility, events, programs and services, Coaching staff, Coach development, the Intern Program, athlete activities, Customer Support and administration. If you have any suggestions in these areas, send your suggestion to Customer Support and they will pass it on to the General Manager. Customer Support Customer Support manages inquirers, bookings, Memberships, payment, accounts and events. Customer Support can be contacted via email to manage any requests or queries. Coaches The Coaches manage the programming, they Coach during the Member sessions, facilitate the Development Clinics, host Weightlifting Clinics and mentor the Interns and assistant Coaches. Feel free to speak to your Coach during sessions about anything regarding these areas.

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Interns An Intern is a Club Member who is training up to become a Coach at the Club. The Intern will be shadowing a Coach on sessions, giving lifters cues on their technique. Blue Card Requirement All Coaching staff and Interns are required by law to hold a current and valid Blue Card (working with children suitability card), issued by the Queensland Government’s Commission for Children and Young People. Coaching Opportunities - The Intern Program Interns are Members of the Club who have expressed interest in becoming Coaches at the Club. Members apply for the Intern Program via written application and are then notified if they are accepted into the Program. A meeting is held with the Intern and Management where an agreement is signed by both parties. The Intern is then give a 10 Module Workbook to complete and a Log Book with a set number of Interning hours to complete. Internships run for 12 months and if an Intern successfully completes all requirements of the Intern Program within that time, they are then eligible for paid work at the Club. For more information about the Intern Program or to request an application form, please email Customer Support. Crew Opportunities If you are interested in being a part of the GCWC staff team in the areas of Customer Support, Facility Maintenance, a Managerial role, Promotions or Sales, please contact Customer Support to find out if any opportunities are currently available. The good news is, we hire from within the Club, we hire on Personality and we train skill.

CLUB POLICIES Coaching As Member of our Club, we ask that you please leave Coaching to the Coaches. We appreciate our Members take on the overflow of knowledge the Coaches share from their years of study, practice and execution of effective Coaching techniques, however as hired professionals they appreciate being able to fulfill on their job without interference. Coaching Staff Changes On occasion your regular Coach may be unavailable to Coach your session. A different Coach may take the session or the session will operate as an Open Gym session where the Club will be open, however no Coach will be available. Whilst we do our best to notify Members of staffing changes, we reserve the right to change Coaching staff situations without notice. Communicating with Coaches For quickly addressed matters, you may approach your Coach at the beginning or end of a session to pass on a message or have your questions answered. For more in depth matters, we encourage Members to contact Customer Support to arrange an appointment Copyright Š Gold Coast Weightlifting Club


to speak to your Coach at an appropriate time, where the Coach can give you their full attention. Please be considerate of your Coach’s private time and do not contact your Coach via phone, text message or social media with Coaching or Club related matters. Customer Support is put in place to manage matters related to accounts, events, bookings, session times and Memberships (anything other than training and programming). Changes to Medical Information Any changes to your medical information significant to your training need to be updated by filling out a new Medical Screening form. New forms are available from the office. Injury Members are not permitted to train with an injury and you must notify your Coach immediately if any injury or discomfort is exacerbated by training. The Coach will determine whether there are other exercises that can be performed that will allow the injured area to rest and recover. They will also follow up with you about whether you have seen a practitioner (physio, osteopath or massage therapist) about the injury or tight body area. Remember: Train through discomfort. Rest, recover and rehabilitate through injury. Assumption of Risk As in any sport of physical activity, participation in Weightlifting carries inherent risk of injury. As Weightlifting activities require Members to be training under a loaded barbell, the sport by its nature carries risk of muscle, ligament or bone injury. The risk is greatly controlled by the Club in a supervised environment, however all Members are responsible for their own actions and are educated accordingly. Training Attire & Accessories Members are encouraged to wear tight fitting clothes, including singlets or shirts and shorts or bike pants. Shirts are not compulsory, although with the absence of a shirt to wick away sweat, Members need to be diligent in cleaning themselves and their training area regularly with their own towel. Wearing shoes during training is essential, as athletes are not permitted to train with bare feet while Weightlifting. Weightlifting shoes are recommended and can be purchased online. Speak to your Coach or other Members about the best style of lifting shoe for you. It is recommended you may request another Member allow you to try their Weightlifting shoes on for size comparison. Shoes ordered online are not always accurate to your usual foot size, so trying on someone else's shoes in the same style will save you having to return your shoes by post for a different size if the originals are wrong. Wrist wraps, knee sleeves, Weightlifting belts and pulling straps may be used during training. Members are not permitted to wear gloves while lifting. No jewelry, (except small stud earrings) are to be worn while training. Rings, necklaces and bracelets can be dangerous as they can catch on equipment or clothing, or can restrict movement which can cause serious injury.

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Training Safety Wherever possible, always drop a barbell in a controlled manor or ‘dump’ a barbell onto the rubber matted area of a Weightlifting platform. When failing a lift, athletes are expected to dump the bar and move their body in the opposite direction either by controlling the barbell to the ground in front of them or allowing it to drop behind. Barbells, bumpers and Weightlifting platforms are specifically designed to be used in conjunction, so do not be scared to dump a barbell to ensure your own safety. At all costs, other than injuring yourself or another Member, please avoid dropping loaded barbells onto other pieces of equipment or letting a barbell land on an exaggerated angel, as this can severely bend a barbell beyond further use. When a Member is attempting a near maximum back or front squat, one or two spotters are required. In the case of one spotter, they will stand directly behind the athlete with both arms outstretched at their sides, below the lifter’s armpits, hovering there by squatting at the same pace as the athlete. If two spotters are assisting, each spotter stands at either end of the barbell, with both hands hovering underneath the sleeve of the barbell. In the case of the athlete failing the lift, the spotter/s will take enough weight to allow the athlete to come out of the squat to regain a standing position with the barbell still resting on their body. Athletes are not to dump a barbell or leave the spotters to hold the full weight of the barbell in the situation of a failed lift. Anti-Doping Gold Coast Weightlifting Club has a zero tolerance policy to athletes taking performance enhancing or recreational drugs. The AWF condemns the use of Prohibited Substances and Methods in sport, as they are contrary to the ethics of sport and potentially harmful to the health of athletes. All Weightlifters should be aware that they can be approached at any time by ASADA, WADA or IWF accredited anti-doping officials, at their home training facility or competitions anywhere in the world. Athletes must comply with the testing procedure and anti-doping rule violation would likely to result in disqualification and possible sanction or suspension. Athletes are responsible for being fully aware of the banned substances and should seek confirmation for all supplements they are taking by visiting the ASADA website, or by calling the ASADA hotline. Better safe than sorry. Lost Property Lost property is placed in a box inside the office and unless claimed will be given to a charity store or disposed of each quarter year. The Club accepts no responsibility for items left at the Club. Fundraising All fundraising activities at the Club must be approved by the Business Manager. Fundraising conducted by the Club will go towards purchasing equipment or resources that will directly benefit the Members. Sponsorship Our athletes are self funded in their training, which means alongside the time they spend training, they also have to work to support themselves. Any support they could receive from the community to go towards their training, travel, food or gear expenses would help the athletes. If you know of any business owners or companies that would be interested in Copyright © Gold Coast Weightlifting Club


sponsoring any of our National level athletes, please ask them to Contact Customer support. Media Liaison All media liaison that mentions the Club name, it’s programs, the Members and athletes, staff or management must be approved by the Business Manager. Feedback, Questions or Concerns Members are encouraged to give constructive feedback or pose questions via email to Customer Support: Feedback forms are available on the office desk for Members if they wish to leave anonymous feedback at any time. At least once yearly an online Member Survey is circulated for anonymous feedback.

MEMBERSHIP POLICIES Membership Fees Membership fees are charged monthly, in advance, on the same date as a Member signed up to the Club. The contract of a Membership is on a month to month basis, with a Member electing whether their Membership will be for a set period or charged on an ongoing basis. Payments are debited from a Member’s nominated bank account or credit card on the same date each month. Bank Account payment reference: GC Weightlifting Credit Card payment reference: Ezidebit Health & Fitness Membership Hold To place your Membership on hold you must notify the Club in advance. If you become sick, injured, or plan do be away for an extended period, please notify us in writing via email of the dates you need your Membership held from and until. If you would like to put your Membership on hold, please do so in writing and send via email to: Canceling a Membership You can cancel your Membership at any time, in writing via email to: Refunds In the case of a cancellation of a booking or a Membership on behalf of the Customer, no refunds will be given. The only time a refund will be issued, is if the charge occurred as a mistake on behalf of the Club. Credits A credit will be issued in the case of a Membership being cancelled in the middle of a month, or an Event booking or Personal Coaching session being cancelled at least 24 Copyright © Gold Coast Weightlifting Club


hours in advance. Customers must contact Customer Support to redeem their credit. Credits are held indefinitely. Products on Account If there is anything you would like to purchase from the Club you can either pay in cash, or we can apply it to your account. The amount will be automatically processed with your monthly Membership payment, on which ever date that lands. If you would like purchases to be added to your account, please send an email to Customer Support. Account Communication All communication regarding your Membership (enquiries, account, payments, bookings, etc.) must be addressed with Customer Support who will gladly assist you. Please do not speak to your Coach with matters regarding your Account. Change of Personal Particulars Please notify Customer Support immediately of any changes to your email address or phone number so you will continue to receive communication from the Club about events, your Membership or Club notices. Change of Membership Account Details Please ensure your credit card or bank account details remain up to date so your automatic Membership payment can be processed without issues. Please notify Customer Support of your updated card information if you cancel your credit card or it expires and you are issued with a new one. Memberships with declined payments will be put on hold until the account is up to date, meaning that Members will not be allowed to train at the Club until their account is paid in full. Revoking a Membership The Club reserves the right to refuse a Member a position in a session or cancel a Membership. This will happen in the case of: • A Coach anticipating the individual presents a risk to their own or other Members’ safety • A Coach recognises a Member is either knowing or unknowingly undermining the Club Culture • The Member is repeatedly negatively impacting on other Member’s experience of training at the Club • The Member is repeatedly being difficult or unreasonable during their interactions • Multiple complaints have been made about the Member A private discussion will take place between the offending Member and Management, where the Member will be asked to leave the Club. A refund will be issued to the Member for any remaining unused Membership payment for the current month.

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MEMBERSHIPS Senior Memberships Designed for adult lifters 18 years or older, the Senior Membership provides athletes with a complete Weightlifting and strength program, Coached training sessions, ongoing athlete education on nutrition, rehab and training, plus Weightlifting Competition support. The Senior Members have access to the full timetable of sessions and can attend either 1x, 2x, 3x or unlimited sessions weekly, depending on the Membership option chosen. Unlimited Membership is designed for the Competitive Weightlifter and the other options are utilised by athletes who want to improve their Olympic lifts, power and speed for their chosen sport. Remote Membership Designed for the full time Weightlifter, this Membership is ideal for athletes in remote areas who do not have access to a Weightlifting Club, or for athletes who specifically request access to the Club programming, Coaching and community support. This Membership provides athletes with a complete Competitive Weightlifting Program, weekly feedback on your Training Diary and critique on your Training Videos via email, regular Club session visits and Weightlifting Competition support. Junior Memberships Designed for the Junior Weightlifter aged 10 - 17 years old, with an interest in either pursuing an athletic career in Olympic Weightlifting, or working at developing strength, power and speed for their chosen sport, the Junior Membership provides juniors with a complete Junior Weightlifting Program, fully Coached training sessions and Weightlifting Competition support. Programming Programming is the Intellectual Property of Gold Coast Weightlifting Club and must not be disclosed to anyone who is not a Member. Members pay for the privilege of having access to the Programming, so we ask that you respect the other Members by not sharing the Club’s intellectual property. Testing Week Regularly throughout the year, Testing Weeks are specified for athletes to establish new maximum lifts (1RM) or Personal Best (PB) lifts. The main purpose of testing week is so athletes have accurate data to use for their lifting percentages during the new term of programming. Furthermore, finding new PBs allows athletes to gauge where they are in relation to being on track with their goals, celebrate their progress and it also helps the Coaches determine the effectiveness of the programming. PB Board All PB lifts are celebrated at the Club. If a Member achieves a new 1RM, 3RM or 5RM lift, they write their name, the lift and the weight up on the board under Weekly PBs. We share all the Member’s PBs weekly in the Club Update video.

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Bring A Friend Day Three Bring a Friend Days are scheduled periodically throughout the year. They are designed for Members to bring along someone they know who may be interested in what is provided by the Club. Members bring a friend to train along side them for the session, so the friend has an opportunity to get a feel for what the Club is really like when it is buzzing with Members training.

TIMETABLE Punctuality Please ensure you are on time for the beginning of your session. Alternatively, if it doesn’t suit your schedule to arrive at the beginning of the designated session, simple\y arrange in advance with your Coach a time they can expect you to attend your sessions. Please be punctual to the time you state. Missed Sessions If you miss a session, leave early or arrive late, this does not entitle you to a discount in fees or a make up session. Your Membership fees covers your attendance for your particular Membership sessions and remains the same whether you attend or not. Public Holidays On Public Holidays, generally only one session from 8am-10am is made available for all Gold, VIP, Remote and Junior Members. The Club likes to accommodate our dedicated Members as we know how much the Members enjoy their training, so this is why we have chosen to not completely close our doors just because the State declares a holiday. We make the assumption that the majority of Members will not be working on a Public Holiday so we consolidate the sessions to one reasonable time. The Club asks you accept our apology if this schedule does not suit your personal situation. If a Public Holiday lands on a Thursday, Silver Membership sessions will be cancelled. Silver Members may request a make-up session at a Gold Membership session, within that same week, if they do so via email to Customer Support. Other Session Cancellations In the event where the majority of Members are participating in a Competition held outside of the Club, sessions scheduled during that time will be cancelled. No make up sessions are available to Members, as Members are expected to be participating in the Competition. Members will be notified in advance of session cancellations in this particular case. In the event of a Weightlifting Competition being held at the Club during a scheduled session, the session will be canceled. These cancellations would occur during the event of a JME Club Challenge, where Members are expected to lift and participate in the competition. Another possible event would be the hosting of a State or National competition, where Members will either be participating in the Competition or assisting as volunteers to ensure an effective event takes place at our facility.

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JME League Round 1

QWA League Round 1

Australian Club Championships

Junior World Championships

JME League Round 2

QWA League Round 2

Australian Senior Championships

Youth Olympics

JME League Round 3

QWA League Round 3

Australian Junior Championships

Masters World Cup

JME League Round 4

QWA League Round 4

Australian Masters Championships

IWF World Masters Championships

QWA League Grand Final

Australian Youth Championships & Under 15 Tournament

Senior World Championships

Queensland Senior & Junior Championships

Commonwealth Games

Queensland Masters Championships


Queensland Under 15 & Youth Championships Queensland All School Championships

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QLD Inter Club Competition (each Club holds own competition)

Ours is held at Gold Coast Weightlifting Club for Members only

Great competitions for beginner or first time lifters to participate in to gain platform experience

QWA League Rounds •

Lifters from all around QLD can enter

Held at Weightlifting Clubs around QLD

Great for lifters to gain more experience on the competitive platform in front of a larger audience

These events are also used to qualify for State and National level competitions

AWF National Clubs Tournament - ‘Aussie Club Champs’ •

Lifters from all around Australia can enter and typically held at Weightlifting Clubs in QLD or VIC

Great for lifters to gain more experience lifting against competitors from all around Australia, which they may not necessarily be able to do, unless they compete at Nationals

Queensland Championships - ‘States’ •

Qualifying lifters from QLD can enter

Australian Championships ‘Nationals’ •

Qualifying lifters from around Australia can enter

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Conditions of Lifting for the Gold Coast Weightlifting Club Team I.

To represent our Club as part of our Weightlifting Team, you are required to be a financial Member of our Club or you must be seeing one of our Coaches at least once per month for Personal Coaching. This is to ensure the standard of lifters representing our Club and so you personally are receiving support to have the best experience of competition as possible.


Weightlifting competitions in QLD are regulated by the Queensland Weightlifting Association (QWA). All competitive lifters residing in QLD, Australia must be a Member of the QWA to lift in any sanctioned Weightlifting events in Australia.

Selection to State, National and International Teams Selection to a competitive Team will be based on performance. An athlete’s performance will be based on their training age, competition experience or their Sinclair score. Competitive Weightlifting Uniform Team members are required to wear either the Club Weightlifting suit or a close fitting Club t-shirt/singlet with black bike pants. Weightlifting belts may be worn, however, they must be NO MORE than 12cm at their widest point. Knee sleeves and wrist wraps may be worn. Nothing is permitted to cover the elbows. Weightlifting Suit Ordering Weightlifting suits must be pre-ordered. If you require a GCWC Weightlifting suit, please contact Customer Support to have your name put on the order list. Once the order list reaches 10, a new order can be processed.

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GCWC Member's Handbook  

Your go-to-guide for everything Gold Coast Weightlifting Club related!

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