JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?j( ( ( ( ( )Җ *m/yL8=8-B=QEQEQEQEQEQEQEQE!8<j(b"1F6vCR0phiZΒ*;F>op#"OQHKs8n@>߁tqcrf AB ZI;lOwW3]}6A| T)e{kuoca_jt3I`dl=;Tһ)eDzqߺ^`i 8l7}đ7zʺӭ4xx `c^yU#iX4Y#֒w׊n%ųҬ v uIzWM+ʫgڸ_,~v"ag(hHy$}h{k`!LQyw=h:^E]\-Ŏ:ǵ ^N=|Ru+СzPdhub1#yK`NBEPEPEPEPEPE`T4t'JLnHnqNXx y^Mg ʟPUތŚXIcz+>epFҬe~5,^*n^9cn7cZ}u %-W$b o_usmAqIk.CLT)- OMc!?ֳMEYnm%rFct55,QKgyoQ+ ZK8;L)T@=EsZ}m%եi5'so; yN؀1]s-&Rf^X8YUcGTv_`ͽ>AHw03w־ Ԭ-Gb/4,c'G]m/b{IU[J1z5.aK # AS%.:AM>P֬QL|P@@XG'wGEs51(]Uƍk\orrϨۉf5jM|A=nG5dFUF)YY 'P]ޡw%6IE һMWxViarЬYG?5x7]NMuEڃ5vZ=ikel p1zۥt+rZI袊((( AkMnO!)z޹hPҮ-I?i>UW&g.FP$^H CTmV_8m&37/* v?KiFd)VQg(TSG'nnxH ҡTt>!547Z&9"9.'|wQ52kJu FMGM:*edt]ynn n[msFOQ[ӍHފs7^ 5.; kg2,GtY=]TQoNO&O}K; onOq0st>VlieسI7ryU_k LG?av[Kw0_2edĞڹozw^Y\ =P,DϹ xǵ W=Ok70 "%¨znj_k4?Y//$"t?k5ֱ5ŔcdqDYtti zKXVߥlU-Q@RPY> SSE kG{i][?RA'*͵RIY."q _TҸeYG\qooáz۾uͮtM#iyJ1,[J nukM6='S++r@z:SRǨT,0o5 E0;I8?)t Y?LZSWz('h w4Ag6I?TA<9ln4g'W%%WKk;ԀyzWxc3̍u\K|&̠bvK5J瑚ѧESQEAucm;d`@םA]x=rv2˺D<ƻWSˣG,:nFHi0W6]uK,řN9HG)eg٥ٲH1&ui4v.W<_r{&&+KMHJ( j 1v"h;CR`pj4K^Uԯnu[I(- }+)TrI8Z>]\lPZ4j sԝY8s/Df^4@G_r{ o%ĥU' nBHc1vF>?΃) |OQM|u=/xcEU7xKw?ʫOsj6ZQ'PQjht*p5'׌k"5j)PD׼2k#PޓxQ)Ť&8xfћ8{~}T|;vlu 89KMd.@ޙ (9X::*HFA^[*$HYr,RuUrל]kl,fϔ=wYwۭnfh);w`uj.5D'qOsk94\S3y~zw[iŘMu=Ƌ|I) l| ñ#CtS-νԯxU}]׼C731A_A5vu_^)qA_A5o]SgN_/~J?ė cĆͽ.q Ja}{\OvՖ7>q;c8keQԣ4{褖n1z~50o.PK u+}OW2~Yj-B!_4onVU`a^ \Y*4tL>TQ>ΧtP}B1Th%m»/"*ܩ:cn:Ey\vj)m\Ol=H<^hn $&a$Ckty%:tW,}vLE-M=5n/Y@jQVnhX'Eu ?Y{KeXn*sMI^ hYJg,ldI-\;n&_n "Jɿq\\ xCcpsC6S'{Ǟ!O& R%<.^EjZE[Y=p@z'q;Hm"!rd##Ʊ%#BcFH=ZXײLee dȨjdkj3irp^c(Π ֮|Aq==N9?fYXɉw}tNGzC;ejZtW9o[e9z5v -m0-0ZO9e1= ֲ\O<$s 4p"[)Z,meo3??θ _(+fHl"J:M `8-EZZ^{ft!{֚bv+h>vڽÉa/˟ƻttl{ .,cx1cY lcd m &Egn1AΑ#BIN/y}A .dbztEzʵfՋNK-6&q$Yƒ 7[n4>7 ,cjʇ\ջ<^ݕѷwVkKq=^ڐ3ɡ0f׆r&g[b/h1 \qp.8*JG5(/EnIBUyFI4Ek$&XahW0?7[V.oaA[iL6kf[rGBq6pRn,Q*}+H c*jxcamk|I`y uޝRk [اQEQEQEU\ wNkѩF s'ַr%Qa"fc mq(5k.O+QXחG/+WeioȜg<ݬl|?,<#m;9ljݞ oy.#DXojÏSQ|4 ;w5z Pp*DQMqgmx)#@cVqyu[GYKU>n4{`Ydמ7vӫӣs^FBMRk{UҡIqGc}^=D;R@x N2,h$  /WX 6 zޟܓqygm3Ƥx z4=n\N4C+>v^'+8+nOμc楡f}a$!+Qp@"4~-đsһ"խ-7jUA"hTEP ((((͚\֣(ڀaWh"?syfFwO,Nz 𷁚[2X3ֽLӭc\"a^hv[O'L(cG`j95{w4q.ۘҙO ouBVwG\X-\P Wo\W4VnɐN0E{DhgOx\\:IX7/ˠ݇3EC-"ULVGt=Y9=Oስ;eڗ^A#ڱ|-cޖ+S1|WVxKE` GzO(d :W=MFZ"+ywҋ 9;CnEUSҖ((((((((9!I> N`TPpqEoc\U(.f譐550)h ( ( ( (?h6L%E.TFsLՃ@D.[I]]_ ld% u3{O͋x)@}ݦs뚇j*Dl2sS&lprQ9 ;l\J9"iz=4 \c5Q`unccKqҚD'@>۹F!Fts0T9sƐI"8#{HAcx*Ɣ5A WIV7i9d^V+-cꢹR58 8I+@Coʞz:/|QڝjbzSաMqró5vsm $gw31Z?sJ-YTk} LNq{*\Hi49ϽkkwjJ0NZ莚җbUo8>OzPTݪ}.O)Ҍ-A ;'ҁؐ;oJ) SvFH, O9d*R,@QB(gEf#$V3ʮ[tk{qPq7$,?ctYd8 jO0G"M9r~uI$S]KKqN",9=*ړUXW?kW?sw:oCrHhqTÆ*=EO'pvv9Nvg؃j TGRw ;ӊ">O(^CҜ!SJbXB;Bb3\RQYPO32kޗbcO%=* 1 m̊33~uY'},ƮEOEconsider having Manta Rays for their squat racks so that all athletes can squat without saying,  Ouch! is a perfect time to max out on a one-rep max just by following the regular routine or once every 3 months you could go 5-3-1 to prevent fatigue at the last set. Another way is to take 10 to 20 pounds off your 5-4-3-2 rep maxes and then do several singles on the way to a big one-rep max effort.<br>The Fourth Week: (10-8-6 or 4-4-2) Here is your chance to establish another Set Record and work on different Rep Records. The sets and reps are 10-8-6 with the Bench. Towel Bench, Box Squat and Squat, but are 4-4-2 with the Clean and Dead Lift or Trap Bar Lift. Record your efforts. Important Concept: You should do 6 or more reps or two or more reps on the last set depending on the core lift.<br><br>You will notice the rep records go to only 5 reps on the Clean and the Dead Lift. Doing extra reps on these two lifts could cause an injury especially to the lower back. As fatigue sets in, chance for muscle spasms and incorrect lifting techniques increase.<br><br>The Fifth Week: Now the fun of the BFS System moves into high gear. From now onevery time you come into the weight room, you ve got a challenge and an objective. You should try to break as many Set and Rep Records as possible. You begin the orks basically with the other Tiger spots. Coach Jones holds a master's degree from MU in human performance and sports psychology.<br>Rob started lifting in the 7th grade.  I read about Power Cleans, remembered Rob,  so I did them onmy own. Hazelwood West, where I went to high school, is a Jr.-Sr. High school set up, so I lifted with the high school athletes.<br> I started playing football in the 9th grade as a 6-0 220-pound guard. As a senior, I grew to be 6-2 265 pounds and ran a 5.1 forty. Rob made the all-Suburban North Conference team twice but did not make the Missouri All-State team. He also lettered in wrestling and track while being recruited by Stanford, Michigan State, Air Force and Army. He took the ACT test three times to get a score oyour 5-4-3-2-1 Set Record; and as many Rep Records as you can.<br><br>The Eighth Week: Break your 10-8-6 or 4-4-2 Set Record. And more Rep Records.<br><br>Now keep rotating your workouts in this 4-week cycle. You can expect to break 8 or more records per week or 400 per year for as long as you want. There are 66 possible records to break. Each of the six core lifts has 4 Set Records. That s 24 possible Set Records. The Bench Press, Towel Bench, Squat and Box Squat each have 8 Rep Records, while 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>_________________________________________t of all free weight exercises to do and to teach the Six Absolutes or proper lifting technique. Anyone can Box Squat with great form in the first day. Any inexperienced lice keeping single-minded and focused. He believes in Coach Smith's motto,  leave your baggage at the door. <br>Rob has not missed anԪtƈmP;GVɯ>L %ɵhec9DxfZۥDrbd$ZWMc W#2Fkzu4+RS҄Tm3