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      <image:title>Blog / News - World champion masters weightlifer</image:title>
      <image:caption>Ita Pantilat places at the top of the womens 2014 masters world championships in Denmark</image:caption>
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      <image:caption>Hanging knee raises add good stress to abdominal training.</image:caption>
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      <image:title>Blog / News - 2014 WA State Powerlifting Championships</image:title>
      <image:caption>Susan pulling 107.5 kilos (236 pounds) at a 52 kilo (114 pounds) bodyweight</image:caption>
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      <image:caption>Susan with a 82.5 kilo (181 pound) second attempt squat. Susan was a 52 kilo lifter at this meet.</image:caption>
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      <image:caption>Susan received the Best lifter trophy at the 2013 Team Phoinix powerlifting bash.</image:caption>
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      <image:caption>Smiling, colorful faces.</image:caption>
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      <image:caption>Valarie squats 52.5 kilos (115 pounds) for a new state record.</image:caption>
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