JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?җm]uIS% $Ld9[ˉB8Մ,z?ncWO,$P"U؛:m)Gc'Aן^kM@d&21ݖl׀?Jz540(RQj,JYx/ )?-R8ү3ɉ6B7l,B?Pj4YDg2JV<]zq+S'|^K\m֘"iGW̔'tYwCHizj4KQ:5'ZwdmXO4Gz >My][%ݑҮ40W Ѯ> ֛hlC=U ,.b{)%WKi#NJ\*>]V2v\1 1ӎp9%mJez*2KWp+A ^ر1X a@8>MWIk(pKYAָٱ$PG|;`ご1p=3^. Wx_GFх8]"WMt3oh܆ y lտ0HZY/\Gifm;~5& \[5˓嬇+tP9m%B<] /lrޘֶ[)l͵9uͤ]I$$,F}Zg,"A=kMbRԷjmtu;m$yԵK[C,JY.KM =*wm1m>N3I\F0:Qg@fYۉgn<Fxɉ$z;:HiFI!IJѼ`8.vT6\эw$IZce8W}X"ڕEk.Cq5ʹ '?@?d+IB|u#kWVZic;#3E26%{HOpX8oL52[]hgIT*ӵp:ui'$,jB {)OMpmUEŌ3]Vl2{\5c3'8=k4Yh a!EOȠxA[FZY.',_.I5<Y%}U[2̙,ıHt"w4ҽb(O=sǽq%MZI)lNI(vHrr34ӊVΈ&=:V\g3jKTu`H/v Gֺ#sH2/\pzQ6,F8TG: {ϴ|湏b@7Ls*"2+ W sDgv7 Ld!# s&y%SxuYql|kN3V-ef&OXq2qTy#AZYBaix2#3zNҔJ<;iڤ#REcm;ZTbGV#' 實,6})p a0A^iJq3Rssha"Ox?U+/S,x E4Tu{gb]Is޲Wfjgi﷎cjxW)\¥άkYM,nYO_ϊ޸E͜!_1J[A)XG' XXAyllǡIDef{z!6ۏ t>K|$!Qa*N.[ݳ_%Ppz*[Z|2çMXxu'S#Z tdr<(#QYH+3\/ (_a[(,UBuI5#F єY]Yp]ɏsl5nf ?3JM0A$ VE=9Iq,Ee7G ( 3Hydt $eNF8J,#Am v9v%~ %I%H#=ݱ770% J?^0A ARZJLJ*mvj:\@U{N#K,pA@[SU6lS˞p?)<`⥊T1x$1IĊ)dH+Nykzy@;Jm)"n=Me#A0:_v&AncVbݝp3Xf2j"((鷠T9q];E.u0 z]xdqJoCQâxx^)T:8yȪ: ɸ*ǧjs]t:,;u7ػlS'4cM;Tes+.X l k,E}U5C5 Uh06ȼ7n$z"p$Bѩ.Fl6ly溭>4NJ:*of(GҊ-Ɍ.4V8Uxh){Dvh{ jNJtA"'#AjAyUŒtkJu_+ ..ncwD 15@(d#E| p4.p8(j7.c l\`ZI$)ė[$2LjHwqSKI$'ٹI8s|$RHMjZjDE7\ѵ k%(}ϥm[ B0s=8\*# &em>l]Opʩb^\vWź`̈́3M=khTI VO&N:dfj1 IS ,{=5M?L$4 P$U-'WV. IhԵd:W丘]I,e=^5ud-YA$Oβ V鄼9$W~'IXn(vqٛ嶆t*N3-ⷉdxcXЌOY ]62Gt[%" )?֊p; p:V7Q@ T.ڳJMѵYՆc=|Xe?Z:D$8g|LkHv2|SM ZVe&Q Ϥ: .W?kԼS #×Jk˦mcb9'yRRZWa+0nFʝ`qLTev d!ǹml-?#[eog ʏ,LUqY-NŮٷtEɶq7Hr?؛W?] Ƞ {H*5MVS F Bϥbf:ii t.jFex# nUŻU,aڻf_i0K!#9ʼ. S׿Rr(p($Z-MolV)36H qWHv xEƛEFv3d$?hp\WŴfd#tE6\a$4(ˆƢI妬ta@bI汿+0 # M_h"VҢ.݉x&6F1_q+o|[QJUCIvSr0VMn]#<囀5v3!p+J4l+rH8kBJӓ]0J5H6oh.2XhX5KgwhYnE<:ʹ j_Iq44*Q z~F[EJBvp §- iGRNd08Xr1 :dV^%,֫FxrlN*%U_S5[#JMHd|c<ք7;g+ o a@a5>ֽդ>bx`:tڼd|v-76(nN eOխOYL-%J2Z؛=S93ԼEx%ϛ0Upp^%Uk$?.QI$u'5wN.ۋH튴#[\ 01;aÐANWQ<W9_g޷hO$,, s Ku<$;(M0i1ۀx'X}h'bzqjtz m]_}>}MZZx#r0 s*N #7Jؔ=Z:%UB|?‡P=J +.e(83Zh)#SPU bgu)"C@*C'9{j&f tϥ LR?5<Ng H zn "dSߊQH]qHjK5tgN{S㵒,ʡ'imC?*Wv̋SLޡ"v{5%)[r2Ik5-p*Dhp1Uňә<zUÅ3SLs(LW#V9uĬ۽1OJ@rF9h%ПNMi[k'#g+>0@y; Qӎ0cm c9$) wm#'ւ]n$֢x {2yecjWGHDR}{W;Oli4MCl.{ nt,{7(ޛ}g{ Ixpinϙc(j,RI4tmRUF@*`\eOmmyn { 4V532"@DjNvzQZiKާFX4tG;̃vO8?:۰5r}ZX[i2;8dtQZQ%ꎼ5BW`^؟/< UܬAr7Od##9 _Il@ r5J6YiK[ʓq]ss.bq#`}ӵɍR8ҳcΙ~lA7r:v+c*:pyQfDzqڠԜTtve/V0~ztQ44خncoyvX  ֔"2Sa-u&?*l&AH m*r=@;|p: oMۊ ed 98+Ȥ]8"3U!.\?֙og;J[4`WDAz52NIܒ}8jΫYxyGnV984=4 6O|6w! [Aq #i#WSq]q bmW>Ƨ(N9&oalߊ_!|hzB۲8?ʹEN wt郏]U1jnW$„m1ld +hH33E0ԫg|g՘mU`I"b}hy gkRoV9#d2A{¹bFH>op=&Mee,drinRT|O\ _$`}*ٻ`R%F1wZٵ&s.qm^,N $h@?{+2[g9q}(V@08돯jQ}= ypatɢQ~{h0!e,]յwfH["I736zCurS46Tqji{qnpS7Jr_$) ٱgdTu g7oQk΄xR7V_WޱZiu%3 sNXk7yџ[xuуϴ'\$Ӻl#2`sU|I@ФlWn~`} OAW(+jo'~ƤW5cv$Ԯ* lW4$X¡<1+.^C_<,05[K H>9j!K&nM(*85B7֘;}@y\9jžNt R+HZY '#6ZE~ܗj"0⊫&#H#6H pOsޠ%cH;y^0$ Vly\UR’3T2 ?SV@k =+CK5U 9ۓ]Gli+=-~AƁ6w>[!8zC?X8#ԖC72?U#h!u=i5k,}iD|] 46)ȹ#'4gPK8jw`rAiܓ#!r$l6֕4WҳяI NLd;}ғO$)nͰֱ9hգEcßr:;:[۳nCTqXZ1Mo%ݐ MCi($v5w^RNrVlǗF3mAW*QA =z.aJǚ(عǽ1Z8vhEU=Avs6O'P#4QJ %f\HXAS}k2d nX`pz{QEj>fSQ:`ph΢֊խqܹN̪7袪 9+6wOuu;8v_OZuyHd w*/x&C3@Km XcoqZ:MV.k_BS/50m)n|dtqZ[3~vlrG*Nj^ %P|Ӱz (A6 jf0=K&?^`S4QZ hQA protocols of 3x3. It would be less effective during the fourth week, in which sets of 10-8-6 are performed for many core lifts.<BR><BR>Moving Beyond Nautilus<BR><BR>When I trained for several months on the Nautilus machines in the early  70s, I was disappointed that the exercises never felt  smooth throughout the entire lift. I was told by the gym instructors that this was because my earlier training with free weights had altered my natural force curves, and that extended Nautilus-only training would eventually make my muscles balanced and the exercises would feel perfect. In reality, I believe the problem was that the machines I was using had force curves that were designed on the basis of 1-rep maxes, not the multiple repetitions I was using and the manufacturers recommended. <BR>There have been various attempts to provide appropriate resistance for all types of strength curves. One former Mr. Universe and gym owner changed his Nautilus machines to use circular pulleys and found they worked much better. David, an exercise equipment company in Sweden, designed its machines to adjust to the curves displayed during higher repetitions. In a David leg extension, for example, there would be minimal resistance at the end of the exercise, exactly opposite of how the cam works on a Nautilus machine. Another refinement was isokinetic machines, which allow the athlete to perform exercises at one movement speed. With such machines, resistance is applied only when movement occurs, so that no work is being performed during the isometric (pause) and eccentric (lowering) portions of the exercise. This is a major problem.<BR>Research has shown that the eccentric portion of an exercise is the most effective type of muscular contraction for developing strength, and eccentric strength is important for developing the ability to control the forces that occur in sports, such as landing during a jump in volleyball or basketballl coach.&nbsp; In 1994, Coach Anderson was the <U>Indiand about the struggles experienced in training for the Olympics, Oerter replied, "Barriers in life happen all the time.&nbsp; You have got to step it up.&nbsp; If you ack down, you never learn anything about life or yourself."&nbsp; Later in his career Oerter did have Olympic coaches who would really push him but he always knew it was to make him better.</P> <P>Al Oerter wasalso a great success in the bsiness world. Ironically, he worked with computers and advanced technology. Currently, Al Oerter is living in Colorado.&nbsp; And he is still a lean, but powerful 260 poud man.&nbsp; Although he is retired, he stays quite busy as a motivational speaker for a variety of corporations and as a husile the Trap Bar Dead Lift and the Clean each have 5 Rep Records. That s a total of 42 possible Rep Records. That s why it is easy to break so many records. Remember we are not concerned with only breaking a 1 rep max, but all kinds of Rep Records. We know, for example if we break a 3 Rep Record that our max will also soon go up. There are even 11 more auxiliary and performance records you can break. What would happen if you broke 8 personal records per week for one year? It kind of boggles the mind doesn t it? The Sky is the Limit!!<br><br>_________________________________________n t have on a coat, hat, nothing. But he stood there and signed every last one. <br>It s a side Henderson doesn t show on the field, where he s vocal, intense and demanding of his teammates.<br>And most of all, he wreaks havoc on opposing quarterbacks. His 10 sacks lead the SEC, and he has done it despi