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Our female lifter would most likely start with 83 pounds (37.5 kilos) for her first attempt, for the simple reason that anything less would be ludicrous. For her second attempt she would have to jump to at least 94 pounds (42.5 kilos), then finish with 99 pounds (45 kilos). Coaches who are used to athletes who weigh closer to 200 pounds than 100 pounds may see nothing wrong with such a progression. However, if the same increases were imposed proportionately on a male trying to snatch 300 pounds, he would have to start with 255 pounds followed by 285, a jump that would be regarded as excessive when you consider the technical differences between lifting the two weights. Then he won the Pennsylvania State High School Championships.&nbsp; Ahmaud totaled 1,850 lbs.&nbsp;at this meet.&nbsp; It is believed that Marcus Henry and Ahmaud McDonald may be the only two drug-free lifters to total over 1,800 lbs. in the history of high school Powerlifting.</P> <P>Ahmaud was a 2nd team All-State Football player.&nbsp; He played in the prestigious Big 33 Football game last summer.&nbsp; He also was a Shot Put Champion with a best throw of 63 ft. 11-inches.&nbsp; He will be attending Syracuse University this fall on a football scholarship.</P> <P align=center><STRONG>Ahmaud McDonald's best lifts are as follows:</STRONG></P> <P align=center><STRONG>5/10/97 - Squat = 745 lbs. at<BR>PA State H.S. Championship</STRONG></P> <P align=center><STRONG>5/10/97 - Bench = 410 lbs. at <BR>PA State H.S. Championship</STRONG></P> <P align=center><STRONG>Deadlift = 710 lbs. at <BR>A.D.F.P.A. National H.S.<BR>Championships</STRONG></P> <P align=center><STRONG>5/10/97 - Total = 1,850 lbs.<BR>PA State H.S. Championship</STRONG></P> <P>&nbsp;</P>uld hang before planting.<br>7. Feet - feet should make the initial plant directly under the hips and not out in front of the body.<br>8. Knees  on the follow-through or end of the leg drive, the knee should fully extend.<br>Remember practice this sprint system, concentrate on one area of the body for each sprint (upper, torso, or lower). On the last sprint of each set combine the eight points to achieve a full speed sprint. Time and record the last sprint of each set in your logbook. Try to break the record each week. Practice this system tow to three times a week when the body is FRESH.<br>Following these guidelines and principles EVERY athlete can improve speed dramatically!<br>ZW)>~^r(nU3)zƴie?+ӊSҾ#|oݏrFߦWlw}8lJӮ41´1Ku#nuGWs/8PiR=0*+R{eqw*~tzt4Gb=3Z=[]OvV-ȱk@7ŨNs$[ # z iN@M;jO Z(O-Ѿ :mj=ޏ}}ompfA+7ʿƢ#9te\(nd$[їrO" }1(ҙ9N;! &5F^[GvЃ{Q!5!Mw/~(ٔhieXe0㡠4-m{)ZYKh؛vvUs[SE#Kp]ײ5ҍzK5nRcaY"Ih);h)C}g;͑H%d{,4K{U{0Knkƽ\?2@;$8mwM@Xڽ_hzTi}^R^hz=eUG