Rock Lewis 600@241 bench press - RAW

Wilkerson 600 raw bench

Wabdl Worlds 800@272 deadlift

600lb deadlift

 

Metro Flex Friday Night Raw 120707

Metro Flex Friday Night Raw

The best lifter in North Texas showed last night to compete in Metro Flex, first Raw power lifting competition. The crowed was intense as several great power lifters form age 15 to 60th took the stage to begin what will become known as the beginning of Raw power lifting in North Texas... Metro Flex Gym is located in Arlington TX and is own by one of north TX great body building coaches Brian Dobson. Brian is trying to keep the faith and passion he feels about the metal sports alive by holding raw power lifting as well as WABDL meet in his gym... The lifters came from in from Oklahoma, Arkansas and Mississippi. As well as several local lifters to make this event a success...
Stay tune I should have some picture and video coming soon..

Metro Flex Friday Night RAW

The question was answered in Arlington Texas last night. Yes we want RAW lifting in DFW. Metro Flex Gym held it's first of many Raw power lifting meet, and name speaks for it self. Friday Night Raw!


I love gear but last night the best gear was Heart and effort. If you were there let me know your thoughts on bringing Raw lifting to North Texas.

george halbert 550x1 might be 560x1

check this out

ryan kennelly lifts 1120 in the gym

What next

Ryan Kennelly lifts 1050

1050LB'S Who will be next?

Ryan Kennelly 1036 lb benchpress

This was broken today. But still look cool to see a man lift 1036..

Ryan Kennelly Benches 860

He Coming Back Captain America

Captain America Lives
The Star-Spangled Avenger Returns in Captain America #34, with a new costume designed by Alex Ross
=

Captain America #34 cover by Alex Ross
By Ryan PenagosSteve Rogers, the Sentinel of Liberty, was cut down in a hail of gunfire in March's CAPTAIN AMERICA #25. And whether or not you agree with the decision, he's still dead. But a character as iconic and important as Cap can never truly die. Who better to reimagine Cap for a new age, a new character, a new costume, than Alex Ross? Working closely with Ed Brubaker, Steve Epting and Tom Brevoort, Captain America makes his return—or debut, if you prefer—in January's CAPTAIN AMERICA #34.So why did it take nine months to reinstate Captain America? Rest assured, it was all in the cards. "This was always the plan, to have—with issue #34, halfway through the whole big, 'Death of Captain America' epic story—[a new Cap]," explains Brubaker. "So, you know, it's all very, very planned out, believe it or not. [Laughs] I have an extensive notebook that I sometimes lose. [Laughs] Which is kind of traumatic."Luckily, Brubaker never lost sight of working with Ross, an idea that'd been percolating for a while. "Well it was my suggestion to Tom [Brevoort], like months and months ago, knowing that we were going to have a new Cap starting in January," admits Brubaker. "You know, just an off-handed suggestion, let's see if we can get Alex Ross to help design the costume, thinking there was no possible way. I think this is when I found out that they were doing [AVENGERS/INVADERS]. Tom was like, 'You know that's not exactly outside the realm of possibility,' and I was like, 'What?!' [Laughs] So as it got closer to needing something, Tom actually broached the subject and asked Alex about it. I didn't know him at all, but yeah, it was great."

New Captain America design by Alex Ross
Ross may be one of comics' artistic visionaries, but it worked out that the big man behind EARTH X, MARVELS and the upcoming AVENGERS/INVADERS series simply lined himself up with an already winning team. "Well, it's all a collaborative effort, so it's not just purely my coming in and saying this is how it's going to get done," says Ross, whose recent return to the House of Ideas is in large part due to the tireless efforts of Marvel Comics publisher Dan Buckley and Dynamite Entertainment publisher Nick Barrucci. "Steve [Epting] did some drawings as well, bouncing off of things I was throwing at them. From the first time I had got the call, I did some drawings within about a day or two. I had an idea in my head immediately of what I would want to try and it largely incorporated this influence of a dark costume that had, say, a focal element of a shield on his chest—his old 1940s shield as if it was put on his chest plate."Cap's classic shield isn't the only old school element Ross & Co. looked to when designing Cap's new appearance. "I always try and look back in the character's history to something that maybe was a forgotten costume element from a bygone age, maybe one of the earlier costume elements, to see if you could bring that part back," Ross adds, explaining that comic book Cap hasn't been their only resource. "Well, funny enough, there's this awful movie serial made in the '40s with Cap where he had no shield, no wings on his mask, no white sleeves, little tiny gloves, and he carried a gun."A gun?! Indeed! "In talking to Alex, I immediately hit it off with him," says Brubaker. "We were referencing the same eras of Captain America and I immediately saw that his initial design was referencing the '40s movie serial costume design. That was kinda like, 'Oh, this is totally cool.' [Laughs] Before we even had the first conference call, [Alex] had sent over his initial ideas as a coming-off point and so we kind of circled around those and gave input, but Alex that had most of the vision there. My comments were sort of like, 'Can we give him a gun?' [Laughs]"

Captain America #34 cover by Steve Epting
"Alex came up with a couple of ideas and we had a conference call to discuss the character and what we wanted to bring to the costume design using his sketches as a starting point," explains Epting. "Alex did some more variations throughout the next week and we all gave our input, trying to come to a consensus. The problem for me was that all of Alex's designs were very well thought out and had great visual impact. Honestly, I would [have] loved drawing any of them."With so many strong creative voices working together on the design, it's pretty spectacular how smooth the process has been. "Well, it all looks easy from the outside," says Brevoort. "There was the typical back-and-forth that there often is when redesigning a character, especially one as classic as Captain America. There were maybe a few more people involved than on average. But it helped that Ed, Steve and Alex all first started reading the books at around the same time, so there was a very basic commonality of perspective and experience when it came to the character."We were very fortunate to have Alex's involvement," Brevoort continues, "as his sense of costume design is so strong, and he's so dedicated to maintaining the classic elements of the characters he works on while not being afraid to change things up where necessary. But it did mean that there was another strong voice in the mix beyond the people we'd typically be dealing with for a design for a Captain America character."

New Captain America design by Alex Ross
So not only will someone other than Steve Rogers step into the Cap costume come January, they'll be armed with both a gun and a knife to go along with Cap's classic shield. There's no doubt fan reaction will be loud and varied."Well I think in many ways we want people to react with whatever emotions that come to mind," says Ross. "The idea that Captain America would have an offensive weapon like a gun…if it's an upset feeling, we want it to be so. We want it to feel like, 'Oh, he's got a gun now. Captain America with a gun?!' You know, it should stick in your mind that that's something. This is not your father's Captain America, so to speak. It's a more brutish interpretation, at this point, for the modern age.""I'm not worried about it that much because the costume design looks so cool I figure everybody [will] love it, but I'm sure that there'll be people who are furious about it," notes Brubaker. "You know, nobody's really complained about it, but after nine months I think people will be glad to have at least somebody running around in a Captain America costume in the book. [Laughs]"

New Captain America design by Alex Ross"As is typical when you change a classic character around," explains Brevoort, "there are going to be some who'll love it and some who'll loathe it. But it does have the advantage that this isn't Steve Rogers, so what might seem right or wrong for his Captain America won't necessarily hold true in the same way for our new guy."Epting lays it down very simply: "After 30-plus issues, I don't think anyone should doubt that Ed can make this story great."Who's in the new Cap outfit? How'd they get to that point? What's different? What stays the same? Read CAPTAIN AMERICA #34, on sale in January.

The secret of STEEL

Conan's Father: Fire and wind come from the sky, from the gods of the sky. But Crom is your god, Crom and he lives in the earth. Once, giants lived in the Earth, Conan. And in the darkness of chaos, they fooled Crom, and they took from him the enigma of steel. Crom was angered. And the Earth shook. Fire and wind struck down these giants, and they threw their bodies into the waters, but in their rage, the gods forgot the secret of steel and left it on the battlefield. We who found it are just men. Not gods. Not giants. Just men. The secret of steel has always carried with it a mystery. You must learn its riddle, Conan. You must learn its discipline. For no one - no one in this world can you trust. Not men, not women, not beasts. [Points to sword] Conan's Father: This you can trust.
Conan's Father: Fire and wind come from the sky, from the gods of the sky. But Crom is your god, Crom and he lives in the earth. Once, giants lived in the Earth, Conan. And in the darkness of chaos, they fooled Crom, and they took from him the enigma of steel. Crom was angered. And the Earth shook. Fire and wind struck down these giants, and they threw their bodies into the waters, but in their rage, the gods forgot the secret of steel and left it on the battlefield. We who found it are just men. Not gods. Not giants. Just men. The secret of steel has always carried with it a mystery. You must learn its riddle, Conan. You must learn its discipline. For no one - no one in this world can you trust. Not men, not women, not beasts. [Points to sword] Conan's Father: This you can trust.

Mike Wolfe loses 76lbs and increases his bench press!

Mike’s Initial Foray Mike’s odyssey began in July of 2006. He had just completed a personal best competition bench press of 835 lbs at a body weight of 416 lbs. Up to this point, Mike had fallen prey to the “bigger is better” trap that afflicts so many strength athletes. While it is true that increased body weight correlates (in resistance trained athletes) to increased brute strength, adding excessive amounts of body fat merely to increase one’s power is not the healthiest long term strategy, aesthetically appealing, or necessary.
While something like good health is a noble goal, it wasn’t the driving force behind Mike’s decision to slim down. No, like so many men before him, Mike’s ego and competitive nature provided the fuel for his fire of change. A man by the name of John Zemmin from Detroit Barbell lifted in the same meet where Mike had set his personal record. John competed in the 275 lbs weight class and pressed a tremendous 830 lbs! The fact that this man was nearly 140 lbs lighter than Mike and only pressed 5 lbs less was not lost on him. He silently wondered what this man was doing that he was not? A brief conversation with John cemented Mike’s resolve to reshape his body. In Mike’s mind, training was not the issue, he knew how to train. You can’t bench well over 800 lbs if you don’t know how to train, right? Time would answer that question, but for the moment, Mike was focused on altering his dietary habits. He started generally cleaning up his diet by dramatically reducing his intake of sweets and other “junk” foods (foods which had previously dominated his daily caloric intake).
if (!document.phpAds_used) document.phpAds_used = ',';phpAds_random = new String (Math.random()); phpAds_random = phpAds_random.substring(2,11);document.write ("");
Improve your Muscular Strength and Endurance!
E.T.S. uses proven ingredientsand is one of the very fewtruly effective sports supplementsfor the hard training individual. Improve strength and muscle by reducing your recovery time with ETS!Click for more info!
Mike quickly dropped a few pounds but soon found his weight loss stagnated. He decided to consult with a bodybuilder friend. This friend recommended that Mike both dramatically limit his carbohydrate intake and alter when he consumed them. Mike accomplished this by allotting his entire daily carbohydrate intake into three meals which would be consumed prior to 1 P.M. Below is a basic template of what Mike consumed daily at that time:

To read the entire article, visit here: http://www.wannabebig.com/article.php?articleid=316

360 bench press

WOW

Steve Wong bashes 904#

Dont mess with Hawii Brother!

James Carter 727.5 Bench at WABDL River Country

Hey did you see what this guy lefted. if so email me the clip.

James Carter 727.5 Bench at WABDL River Country

Hey did you see what this guy lefted. if so email me the clip.

WABDL Championships, featuring Barbie Barbell!

In one word this clip is
omg

Royce 363 Bench WABDL Worlds 2007

Ken yells press @ WABDL Worlds

Power Snatch 242lbs, Power clean 308lbs, 3board press 440.

old school stuff

TINY MEEKER Almost Bench Presses 1011 lbs.

yeah

Jason 475

Jason

Ronnie Coleman - Deadlift 800lbs

Check it out!

Bench Press accident

Deadlift: The Forgotten Exercise

By Disa Hatfield, BS – (Courtesy of www.protraineronline.com)

 

The Deadlift is an integral, yet often missing component of a strength building program. That’s not to say that everyone should be performing this movement or one of its variations, but the benefits of the Deadlift for a power or strength building program are innumerable.

Muscles Worked
The Deadlift is a compound exercise targeting several muscle groups including the latissimus dorsi, trapezius, erector spinae, gluteals, hamstrings, quadriceps, and psoas (hip flexors). Your forearm muscles, which are involved in gripping the bar, are used to a lesser degree, as well as muscles involved in trunk stabilization such as your obliques.

Benefits
The Deadlift has many benefits. As a compound exercise, the movement spans three joints with extension occurring at the hip, knee, and ankle joints, thus utilizing several large muscle groups.(2) When compared to isolation exercises, compound movements that involve larger muscle groups elicit a hormonal training response that results in greater strength gains.(1) The dynamics of the lift itself may also lead to greater gains in hypertrophy. (1)
The Deadlift also has possible rehabilitation benefits. It has been hypothesized that the moderate to high hamstring activity elicited during the Deadlift may help to protect the Anterior Cruciate Ligament during rehab.(2)
The movement of the Deadlift translates well into real life as it mimics bending and lifting. Anyone who has a toddler is quite familiar with the motion of the lift already.

Biomechanics of the Sumo and Conventional Styles
There are two basic styles of a bent-leg Deadlift; sumo and conventional. The key difference between the two styles is the placement of the feet and the width of the grip. In the sumo style, the grip is medial to the feet; that is the grip is on the inside of the legs. The feet in the sumo style are at about a 45-degree angle pointing outward. This style utilizes a slightly wider stance than the conventional method.
In the conventional style, the grip is lateral to the feet (on the outside of the legs) and the feet are only slightly turned outward.
The sumo style has gained a reputation as decreasing the stress placed on the lower lumbar by as much as 10% when compared to the conventional Deadlift.(2) It also
seems to be favored among those who are leaner and have longer than average torsos. Since the sumo style requires less hip flexion and a more upright trunk position, this may benefit people of this phenotype by reducing the torque on the lower spine. We also know that the sumo style Deadlift requires much larger knee and ankle moments; more flexion of these joints is required when compared to the conventional style. (2) This implies that the quadriceps may be more active in the sumo style.
Furthermore, because of the wide stance utilized in the sumo style, this method requires less mechanical work than the conventional.(2) It is important to note however, that world records in powerlifting have been established using both styles.

Performing the Lifts

Beginning position

• feet should be flat on the floor about shoulder width apart in the conventional style, and slightly farther apart in the sumo style
• grip bar with a closed, alternate grip
• legs should be flexed as in a squat position
• bar should be as close to the shins as possible
• back posture should be straight

Upward movement

• begin pull by extending at the knees
• the hips and shoulders should move at the same rate, keeping back posture straight, with the shoulders above or slightly in front of bar
• at the end of the concentric phase, thrust hips forward and abduct lats. The hip and knee joint should be fully extended

Downward Movement

• flex hip and knee joints to slowly lower bar to the floor, ending in the squat position

Points to Remember

• your torso should be straight throughout the movement
• at no portion of the lift should your back be rounded
• keep the bar as close to the shins as possible throughout
• feet should always be flat on the floor, pushing from the heel
• exhale through the sticking point of the concentric movement and inhale through the eccentric phase
• do not jerk the movement, it should be smooth throughout
• if your knees are moving laterally from side to side, reduce the amount of weight
• because of the many muscles involved in the lift, the Deadlift may require more rest between sets than normal

Conclusion
As in all exercises, the Deadlift is not for everyone. If you are working with a client with special needs such as lower lumbar injuries or any other joint injuries, it is important to get there doctor’s or chiropractor’s release before adding this lift to their regime.
The Deadlift itself has many variations. You can use barbells for lighter weights or use a limited range of motion if the situation calls for it. There are also specialized bars that some people find more comfortable such as the Combo Bar or Trap Bar.
Because of the wide range of muscles the Deadlift targets, some people use it as a warm-up lift before their workout. In whatever form you use, the Deadlift should play an important role in your training program.

Bibliography

1. Baechle, T. Essentials of Strength and Conditioning. Human Kinetics, Illinois, 1994
2. Escamilla, R., et al. A three-dimensional biomechanical analysis of sumo and conventional style deadlifts. Medicine and Science in Sports and Exercise, 2000;32:1265-1275.
3. Hatfield, F. Fitness: the Complete Guide. ISSA, Santa Barbara, 2000.

 

USPF AMERICAN CUP POWERLIFTING Feb 15-17 2008

The United States Powerlifting Federation and Powerlifting California
present the American Powerlifting Cup set for Saturday, Feb 16 at the Los Angeles Convention Center. This will be a Pro meet for Open men and women lifters only.

Cash prizes of $3000 to 3 best lifters.
$1000 to the Best heavywt (220 and up)
$1000 to the best lightwt (198 and below)
$1000 to the best female (all weight classes)
This is a full powerlifting contest for total (squat, benchpress, and deadlift). State and American records can be set here.

Qualifying totals from any USPF meet going back to January 2006 will be accepted as well as any qualifying totals from lifters competing in the USAPL, AAU, or NASA and other single ply federations:

Qualifying totals for the American Cup
Men: 114-777, 123-838, 132-934, 148-1009, 165-1102,
181-1190, 198-1257, 220-1323, 242-1367, 275-1411, 308-1441, SHW-1472
Women: 97-463, 105-496, 114-535, 123-568, 132-601,
148-661, 165-706, 181-766, 198-821, 198+-865

The Los Angeles FitExpo Benchpress and Deadlift Championship
The USPF and Powerlifting California will also present The Los Angeles FitExpo Benchpress and Deadlift Championship set for Sunday, Feb 17. This is an amateur contest with no cash awards. Medals will be awarded for 1st thru 5th place. It will be open to all men and women age 13 and up. All Divisions will be represented ie, Open, Junior, Submaster, and Master for men and women. USPF State and American records can be set here. Lifters from any federation are welcome to come lift at the Fit Expo BP/DL. No qualifying needed.

More info: http://www.thefitexpo.com/powerlifting.asp

USA Powerlifting Brings More Strength to Arnold

From arnoldclassic.com

 

USA Powerlifting (USAPL), America's Premiere Powerlifting Organization will present world level competition at the Arnold Sports Festival 2008.

USAPL is the only US member of the International Powerlifting Federation (IPF), and is headquartered in Columbia City, Indiana. The membership includes more than 5,500 men and women who compete with an organizational commitment to drug free performance.

The IPF is the oldest and largest international governing body for the sport of powerlifting, and is recognized by the International Olympic Committee. Founded in 1971, the IPF includes member federations from more than 100 countries.

Dr. Larry Maile, President of USA Powerlifting, recently commented "USA Powerlifting is committed to the honor and integrity of competitive powerlifting. We are thrilled to join the Arnold Sports Festival in the presentation of this sport on a fair competitive platform emphasizing honor and respect. Our international affiliation with the esteemed International Powerlifting Federation will bring added attention to the sport and the Arnold Sports Festival."

Main stage events for USAPL Powerlifting at the 2008 Arnold Sports Festival include the invitational International Pro Deadlift for men and women, the International Pro Bench Press for men, women, and team categories, the Quest American Pro Invitational, and the Unequipped Competition with belt, wrist, and knee wraps allowed.

Complete Information is available at the USAPL Web site.

 

Arnold Classic Deadlift Schedule

March 1, 2008, 3:00 p.m. to 6:00 p.m.,  

Arnold EXPO stage Scoring in two categories: Men/Women:

Absolute Weight Overall: Wilks Formula (Men/Women)

Divisions:

Men: One weight class of 12 (6-8 USAPL/4-6 IPF)

Women: One weight class of 6 (3 USAPL/3 IPF)

Selection: All athletes by invitation only.

Selected from the past two years of the following meets: Any USAPL Nationals - Any IPF Competition Men’s Competitor

Criteria: Minimum 320 KG Deadlift and Minimum 200 Wilks Score Women’s Competitor Criteria: Minimum 200 Wilks Score

 

Joey Smith at Iron Country Bench Press 8 Wheels

Amazing! Nice lift!

WABDL Worlds 2007 Results are in!

Too many new records to post here - rush on over to WABDL and check it out!

WABDL Results

WOWOWWW: 1010Lb World Record Bench Press

Find your Max!

From the great folks at www.CriticalBench.com, this chart is a huge help. Here’s how CB says to use it:

Find Your One Rep Max Maximum Lift Reference Table
The following is a chart that can be used to determine your projected maximum without performing a 1 repetition max. Some athletes "get psyched" for a maximum lift, while others get psyched out by the number 300,350, or 400. But as a rule, the chart gives a good indication of what an athlete is capable of for a single lift.

Example: The first column all the way to the left is the weight that you are using. So let's say you use 135 lbs. If you can bench 135 lbs for 8 reps than your estimated one rep max is 167 lbs. So just slide your finger across the page and line it up with the number of times you can lift the weight. Yes you can use this chart for other lifts such as the squat as well.

	2	3	4	5	6	7	8	9	10
135	143	147	151	156	159	163	167	171	176
145	154	158	162	167	171	175	180	184	189
155	164	169	174	183	188	192	197	202	207
165	175	180	185	190	195	200	205	210	215
175	186	191	196	201	207	212	217	222	228
185	196	202	207	213	218	224	229	235	241
195	207	213	218	224	230	236	242	248	254
205	217	223	230	236	242	248	254	260	267
215	228	234	241	247	254	260	267	273	280
225	239	245	252	259	266	272	279	286	293
235	249	256	263	270	277	284	291	298	306
245	260	267	274	282	289	296	304	311	319
255	270	278	286	293	301	308	316	324	332
265	281	289	297	305	313	321	329	337	345
275	292	300	308	316	325	333	341	349	358
285	302	311	319	328	336	345	353	362	371
295	313	322	330	339	348	357	366	374	384
305	323	332	342	351	360	369	378	387	397
315	334	343	353	362	372	381	391	400	410
325	345	354	364	373	384	393	403	413	423
335	355	365	375	385	395	405	415	425	436
345	366	376	386	397	407	417	428	438	449
355	376	387	398	408	419	430	440	451	462
365	387	398	409	420	431	442	453	464	478
375	398	409	420	431	443	454	465	476	488
385	408	420	431	443	454	466	477	489	501
395	419	431	442	454	466	478	490	502	514
405	429	441	454	466	478	490	502	514	527
415	440	452	465	477	490	502	514	527	539
425	450	463	476	489	501	514	527	540	552
435	461	474	487	500	513	526	539	552	565
445	471	485	498	511	525	538	551	565	578
455	482	496	510	523	537	550	564	577	591
460	476	497	513	529	543	561	577	593	610
465	481	502	518	535	549	567	584	600	616
470	486	508	524	541	555	573	590	606	623
475	492	513	530	546	561	580	596	613	629
480	497	518	535	552	566	586	602	619	636
485	502	524	541	558	572	592	609	626	643
490	507	529	546	564	578	598	615	632	649
495	512	535	552	569	584	604	621	639	656
500	518	540	558	575	590	610	628	645	663
505	523	545	563	581	596	616	634	651	669
510	528	551	569	587	602	622	640	658	676
515	533	556	574	592	608	628	646	664	682
520	538	562	580	598	614	634	653	671	689
525	543	567	585	604	620	641	659	677	696
530	549	572	591	610	625	647	665	684	702
535	554	578	597	615	631	653	671	690	709
540	559	583	602	621	637	659	678	697	716
545	564	589	608	627	643	665	684	703	722
550	569	594	613	633	649	671	690	710	729
555	574	599	619	638	655	677	697	716	735
560	580	605	624	644	661	683	703	722	742
565	585	610	630	650	667	689	709	729	749
570	590	616	636	656	673	695	715	735	755
575	595	621	641	661	679	702	722	742	762
580	600	626	647	667	684	708	728	748	769
585	605	632	652	673	690	714	734	755	775
590	611	637	658	679	696	720	740	761	782
595	616	643	663	684	702	726	747	768	788
600	621	648	669	690	708	732	753	774	795
605	626	653	675	696	714	738	759	780	802
610	631	659	680	702	720	744	766	787	808
615	637	664	686	707	726	750	772	793	815
620	642	670	691	713	732	756	778	800	822
625	647	675	697	719	738	763	784	806	828
630	652	680	702	725	743	769	791	813	835
635	657	686	708	730	749	775	797	819	841
640	662	691	714	736	755	781	803	826	848
645	668	697	719	742	761	787	809	832	855
650	673	702	725	748	767	793	816	839	861
655	678	707	730	753	773	799	822	845	868
660	683	713	736	759	779	805	828	851	875
665	688	718	741	765	785	811	835	858	881
670	693	724	747	771	791	817	841	864	888
675	699	729	753	776	797	824	847	871	894
680	704	734	758	782	802	830	853	877	901
685	709	740	764	788	808	836	860	884	908
690	714	745	769	794	814	842	866	890	914
695	719	751	775	799	820	848	872	897	921
700	725	756	781	805	826	854	879	903	928
705	730	761	786	811	832	860	885	909	934
710	735	767	792	817	838	866	891	916	941
715	740	772	797	822	844	872	897	922	947
720	745	778	803	828	850	878	904	929	954
725	750	783	808	834	856	885	910	935	961
730	756	788	814	840	861	891	916	942	967
735	761	794	820	845	867	897	922	948	974
740	766	799	825	851	873	903	929	955	981
745	771	805	831	857	879	909	935	961	987
750	776	810	836	863	885	915	941	968	994