JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? >&NU¶Jrzvƺ)M3I\hv`C]XÆSdebNe?fLgGQt8ȩB{ S*z_=N v`pG⧨= 9W'GH@zӀ?  8󎔈?<r:P1@9S@ =zȚ39{/?j*qL*æ*=r(&qԻyw> _qLa*r)Ҙ1T)NA!ے9pUۂzqRp:ZMcr*Ry=$ {U]%ҭ-^_ #?0z t[g<? X9S*u'5H9R, (uEi:wj@}!E=G~gȝqPү:y*ZnҢ(p;U^3Q2 HSS S NW@r}6QVzQB(Ek$9@Ǧi sZ=0$ʺ=j-2(pA횿}xZ4~PRx3QY#^yCy.N@v\OHt楻 #F 3ۚxcC!q}=k<7ɪC$7~%q"ocI;m `gzӂz{cnb:b RNLV^e 8 4Ki!6$*9\ܷ ?C[]qf9WrQRP:~m\ JNgO<έ,pqX].yijZBh8"SҘM4[#Or(2~ *6;/F€ e0qLa@N#( m`r Jxcd{zԉ!~3ҫءH`\Q|gO[ߒA'>8se}8?sː ?&4u7m#|;#rrĞI<רj7f,g3wrVX_i&MYir[z\@p.XU=X.I< kr$99CM".:G$_M*t?LW]uxN{+N#]`{w\65( RH!=:mE$Wǁ$רV-hVy?μrKIRO)ex0\s]lAҦq(FQԕ; f'5 d ܯb8lL.)X7#T䒻!Ede2hz\vlVO18${~$gu>>hZ\]F8ϧ54pYd7*~ E:ᢽv5Nu]*+Mϯ^@x,+4HoaYM*y@`?JirZ;FN;TL`B£`jV^:wP"<|E(:h X(-2\b3SR+z.. ?fZpOre$ J}T(Hdwi~QG+.he|= {9WA+w;mONf2M /݀zI\hCuMEOsZuʉo+z9WÒhP]>T~?$l^O|?7l/c *Hgr;PIl0{}jv+4EA$U}r\ ؒ6%fSQ;s#Jm_9ϊ7O6mx$<::Eb}ֽMDV6FHJ1FQWFD yF* c>D@/iURzZGCȝs%NзgWsZ[o[ޕD*#VЌk0 [L˕rz ϵz&[Y63҃BfzpeVKڌ[c6jH.mfp\yH܂C^>omhKDyïZ\KIaG*LJh2A X473 {1wHA"kCmy46H&m 2UTppHlOQ:cjQuL'^[i>T~`=Df dr)KHi\dnE0XA#9э@)@8) U$Ẏ,lXzzO)?.~!@P)=>68 GN67QmmI"duWSEdxR=?OePbg-b&夎]8]62z\/Io]kdso[;aMzƻwb<':}9^#B7"n p|ѩ)G43V]WINJ|m*ٯ5 "a2D=sGj|}il_2pD8$mǯ QzEjbY|Ԟ:_kIJqgkP<{]&07 >dUcAHmԲ'"MrVd3:W6V7ric=VId@WҚI+#w+lY*9Tl *&PjӁPGn)Qڡu[q*'LER0⊐Q@ WM8=;SR!FArA"GQ;T~fzPqԻ@a׭YQQ5 $GsY4{eRpu y,g}Fs[AϤfd]&쌱']5XECg;Pzb~kcI߷֔M8ҁ l, J!c`B)X ۥ8eq@=jAbqOd`@uy+<> SӜ@M.Fqiw=W\5} 23ڞǯW@t%Bx&hfwv=j4K \sZ3:-Cd {g'd\#̽[FKViY(OVzcǽv3]Gk`3³xllswz]ԥTեȨfuHUQI + *>YO?w-4ABպS7twFpåZ^ICcD8'*=ŠH \DXm9#5J TqޘC3ڞc* (* Ԁzj)FJzc@3RFpЪqʟIA\Rh4@s̏ʸ5A$@#'85%L9~|”R')\cwr0@lf/$26u)T9+=ϛs ܊[QDcoE*F?|>QzL9] V;uns d#4A+ݳn-U܂F/LE DsMd{v&I F gրqG !z)ulj)DSv9XvzrL3𹏦H' %;`Od0#f]hO.-$I"X?Br9jj/eS25*GL-CC{^֭5aⱑKI!_Nve/lکbI̟LjiX<`ѻ<3=)ҧQE#*ŖjK)}Ʃ]}vJ|v$"S>܌zkS'?JTR V2}sO)45Sq*PIę'o2/cI"s8)2=ҏ߅ vў֐A;ԃ)(/(e u5SJq?Z~jp ==9E4dicated lifter during his three seasons.&nbsp; He has never missed a workout.&nbsp; During his junior year, Ahmaud set the school and state Dead Lift record with a 660 lb. effort.&nbsp; Also, during his junior year Ahmaud went undefeated as he won the Pennsylvania State Teenage Championships.&nbsp; The U.S.P.F. National High School Championship and the P.S.C.P.A. State High School Championships.&nbsp; This year however was Ahmaud's best.&nbsp; He posted the highest total ever by a Pennsyvlania High School Power lifter (1,755) in February with a State Teenage Championship victory.&nbsp; He surpassed that with an A.D.F.P.A. National High School championship victory&nbsp;and a 1,770&nbsp;Total.&nbsp; He set all the National marks in the newly established 319 lb.&nbsp;weight class.&nbsp; Ahmaud closed out his brilliant high school career when he became the first Pennsylvania high school student to total 1,800 lbs.&nbsp;as 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>ct, that these actions, in my opinion, were the principal cause of Bill s injury. The spotters and lifter must work together. The back spotter uses an overhand grip. Do not spot with your hands underneath the lifter s armpits because an experienced back spotter can guide the lifter into a perfect groove (see Figure #8 and #9). <br>Figure #10 shows Coach Shepard pulling slightly back on the bar which helps Matt settle back or rock back. However, notice that Matt continues to pay strict attention to the Six Absolutes. At no time should you relax for an instant . . . let alone for one whole second. You must  Be Tall and stay erect. You must  Spread the Chest at all times to keep the lower back locked into place. Figures #11 & #12 shows Matt rocking forward and up to complete the lift. You should even try to rise up on the toes at the very end to complete a full extension. It would be like a calf raise but done in a coordinated, fluid motion like a form tackle or jumping movement. Although, it is important o be in control. You would not want to take a light weight and jump up in the air. <br><br><br>SOME OTHER MISTAKES<br><br>Never round the lower back as shown in Figure #13. Always Be Tall and Spread the Chest as in Figure #14. Never take your feet off the floor or raise your heels off the floor when settling or rocking back as shown in Figure #15. (My son Matt is shown in the illustrations. He started with the BFS Readin