JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?93֦e9{uNjF41# P'WHHXSOS`{RyHȍ@Ny2f95j(Lzt@CJJLs4P'Ҭq M"/*?VkTȞ&vcNE27BI@ pAMy8g\@^٩vsi\qҀ# X'ۓR\ G91Jqںמ&LEnyp9<S@$qj0Iex)l}[,WIe^&Ohޟ{(t9VԀ=T\qq=˛Kȧn}@ׁ]3Gu)O߹*I>\~ȷ$1CҤN=E *F88LLQI8@p3jR[=R)}:bГw(WzQUt:~+<8i瀡DnYAY\OA <0yP)lcvX[Xph)wxڽC_n4"ݶR˜.88=KzWXj89J\.q1B3*<{{]㆔ RI-P~ǭ&VL }*sQY.=c ~kfMqݿP_jkZIz~i,ĉ 9:KT-F$;J1&-WK̹VF>SƷw ?èZKy(p>f$ٰ>CQ]X%69X?/X._mⷷh&L3׭ak:-Θ)u?sweY]@T´7S;7E6p)@z^6ga8^¥ICqY/$}: =ZxZܑ$*8%(ү#jaK J$eⶩ eNxiۮYQ5^Ck}"HT>\}IXX 9Kt\Z WMYOFYAc.;~3`NpT[:Ʃ5D@Y2:ҹsbT`@\T,Fa%C &b3uz#g;wqޫbslĝqQ /Y!EY (]:IcD$cƯ9봀[s@BA#j$XhGڙ,U$09;v ҅A3re1d'3[F1 Ow՜H1;bNh|c*ȹ rxϥW/#=4(p 3|=#7)>Bm`7˻$׽HK+H,2 bNjp2 u mRp9 ^"AڸZn +Lӄ<@1.H)hLgڊG&5m 9+Ҭ6ӌ|(¡ 929#2;UQ>SUҧBġ9Xd*8A@5&G'UbG*8 sr$XIe8Ojl.K #]B:Բ$) _1n8`W'b @JIȩFe dT@w6q4@AJW̤){Nۂ AAJ#P1WLAϜ/A@ZP0Iϯj2y3S4#S`j`='SsJ8x hXFųB}ceYs)d$f7Sf!8)E2⬖X@I5R'vvoN9Fͣ=koE H8@{-D'iZaQ(h~p'uP 2҈c (S8 @QyV=(i]c9 `fFJz2p˖eW<=hp@bB-؎_<'HeV^iʶTm:D͵0OJ2{Ry˫l"[8zt>BJFGZl6 SDmsi/0NpzqHa p9 (:<0pjm۷z*)QާFP w4{KSMt˄UMgHZy^RxrO0\(f+-םV[jfŒ#nڰ:{yv- $a㧭a 3Pj<=r¶#c,Nkeˀѧ SiXS.d`gҜmCfB\pr001SwsR2)f'@?֜2q?SY#Rӕ [GZ`Ylb js{Q@}0jC¹;z@cX3Ҁ-yoʠ t ;nEPRBGc9",g֭v8eR,G'JD ĒqǵiGAht'䬙_yfi3'q;fݣIC{̫%v};)0C)p:kdFUČYz`A:1 nu HQ* 4(ӥXD[_84N3#ܙQpH|󞔟dpwKFXG8pPYnp:hUp# Q6r2=mY2Zkfv8/d 9z5@Z9QA\[2 azzܗc]zUE<!M6d2qI .}}*Ig T ppzTm q/G?P֗Q֨p v| u1'ȥS<br>Towel Wraps: <br>Many weight rooms use a towel that is wrapped around their squat bar. Many times tape is used to keep the towel from unraveling. This can create a big stability problem. The towel can cause the bar to slip down the shoulders. Do s and Don ts: If a towel is to be used, do not use a big towel. Do wrap a smaller towel tightly around the bar. Do not tape just around the towel but do tape the outer portions of the towel right to the bar. This will keep the towel from rolling down the shoulders.<br><br>Using a Towel: <br>The best way to use a towel to avoid discomfort while squatting is to drape it around the shoulders like a cape. You can fold the towel once but only once. More than that and the towel will become unstable. <br><br>The Manta Ray: <br>The Manta Ray is an injection-molded device that snaps easily onto any bar. Its function is to spread the weight of the bar over a wider area of the shoulders. Almost all girls and slim athletes like the Manta Ray because of the high comfort level. About half of high school athletes who are well muscled like the Manta Ray. About half do not. Experienced lifters have told me that it takes several workouts to make a good adjustment. Inexperienced lifters have success and are happy with the first rep. I believe every high school weight room should consider having Manta Rays for their squat racks so that all athletes can squat without saying,  Ouch! @ .Aj7L{M:$Hc@`[8 Kh# DqE'L((((4(ϩ56^BͩL?}>:κ(WѼyDSnɯVׇ|3[鶃~w2?v?Zt6ƪbɒxj@IoJCִ髵RdFT&u |HgU /-?tZ #)3?B4K=:R cqh-i]>mo 7Ƽ]xzŘk 潞}KJLg8+>ӼFm幏eݬ$>t*s[P(((h Charles Polquin. Poliquin adjusted David s <br>diet - which had been carbohydrate heavy - and put him on a serious weight training program.<br>At the start of his new program, David weighed 209 pounds, with 10 percen body fat. By the en, David had increased his bodyweight to 242 pounds and reduced his body fat to six percent, a net gain of 39 pounds of lean muscle. In the procss David also hoisted some heavy weights, including a 315 power clean, a 475 squat and a 425 bench press. <br> Gaining 39 pounds of muscle mass in the off-season without the use of ster