JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?^+#??5K\{Գ (QԒ8kFq&dC pA-Y,K;{{G8 cu}6Nd.PT;j(ڠcQM W]@\:rJh2IBw(ъp0BΠ?5AP2L-P3NoX$1 GG}3ş%AUk]OL^AS`fHRhj̼PI{ bݬI=Zr='P/gz85ܮ5 *"3@򪞄H椃TwۼzN;Ƚ"K;5R-:( E%ZJm!4׍k,o|/cײ"xeUR{7S=9ZNGmAu \0Nd\gX;$E`F9BhR; ;Q 9(:,-t8J&H Oͣʅ  5Q=Qj'Lg)E'tRwɈiدk>´-?'Ġp^ZFwP@/>4 ECNGrIcAje\L{EbUV[$ϮEc: n5yUiԋҖ (QH`i( CE4 I$3U$^aOٞkdG+5~>t,co3uYMm!j[n~u3+d[˵3:* EX7 8ݝ&ۑ1Uʐ:'Ru⣔j!#q ev\1nǨ撹j2EXvRA:7qxovEze{Wy ju @~}*U]@~~bҶcаެ=MvdYĪ}@3ڣlR7"5C'E gljӫ")hQE EwuvcS.߽1 p2Ox4B  zSn2"5k@p0EX54@ VSчpjs$E!}j0?0GhVzΔ m?t+~ک*~Ҹ òN,R𪚆u^Is{+K+pIfAc3 d Zkrÿ7 <לzת|ԉO-($A1Vcz-jk/ QߎTjK/ SYzj5}R@3qQ7jgT/ՌQ@;u jS"QIHד|eK?MVLL?WROAM|mf]kW#yr@v3v-ENAPsr=ixpRnٻK}xLƚ`KnsթdgSbcA3VNr[VM+~s⛏a%yܒ42;gvOkQso¤fF?ҍN?iuOGGka.!fy>ƨjy>-T2;? ƨ`E<@S5M8Vd EC(ijVR]L3@MB6AqtJO(^ +xX^hm|U6w.(1Izyn[nӯ%cigSrQWf)lp>|Aˁ] RB 7c-rJ;{$B7q58&PwEA4`RW'𩭓/A%>F=Mi77R@-fYTeI,{('сsy 4/'ay|?63Z[< BNź>$K W \׵ihƊ6VJ6tmbk>"M}jҌƩjPը\1*xOƎ3wP98'ڨb)'=h mjk[qJ O&6 6$ϺDe=+NjQEf&i6'bmbwv8s^M`xEXgBܨH@" rho 4n"9ʚu=,r{UZXˀ Uڵ \x5|]y,m(ȉt!xy]t_ smd7sIE%;#ӠOl7`ZY|GᅊM,z*v&#mҢW|`, =z`4`K쁍q91CLTL^O]i8fǺU&_ $SC=/w4WĿyNQ̂ _ C;I!gtV lDPqHz҃c}m@qջ-h捷+)+zr=(~OľL7O+0Cz_߬oF)Ӭ O!\^ Wͨ[@e`[+U+jzVAAd!{\׊`k0$r?u2'R+-l'/ GwLvdlV $v5J{m$ޜ+J/]IW˶jO ?Zy 'aZms+C Sۺ2+2RWG 6ØFQZ]O4UhCGji٨bHG9bFu:`?hb,???b,uѤm3wTr(^Ywbx}jyVA XsV]ƕcQMq#K[EeԼ{7pQ9+>4Yǹt f=F?*"ZO 2pHt{)uAf=KG,Z"OEtՏj1i: s䣁ʖ/íVt ݱScsegȒMOEܼ3>d'5ҋtR Flt"ioRk<6:g + ]? og2\AXw~Uilc̒˟Z`GU3XvGZ$#=CMd3SOi4du~8%ה 増V(^eȰ BWқgeImmU-#}vӉc׌]Ki x؏Q^n;P͆W;m=NT/toGy| 0\, k{-@#,28Ͻy]oqz\ A ͑Ms 6G\օu`Fd- V;;3djZl|hX#fKdڙ^Kؘqok ?M7#xя(Gy*Oqŝr)j!C'5_kzoWn#dM܌Vŧ'rN{":&0"/kH/!(O>&?ڔJt- uz#mNf֢8B9}IϝTʤFH:v1ɷvv$J#=Q #t <6ǞTx#pAW8gGsA+#ɝ#i_ΣҡFg8֤ɖ1HM=kh_sy8|[dkFd>d^= 5cP\$]ִ֭][7GoJѭ,JYf=EP'?toR9mѸ =kJ;X3\ݾB#p;үZ%c#OC[&`c&4~rid{ nib7c+Kp$}YR'G%'nxzs0&2k[N* =B?:SjՎ^Lv-n<`{-r+Dy\+ R1q .mk91j҉R2Vʚ#sJdڄ5m0 ۦm=Wj+9[S'2lӥvƟMk,yj+'S{9&#I9~4Uy=yV%uG#Jdq=8&⫬(u,|w&6QHH$s5b߭Sf`Cd{ptAǮk-b7nՄe (Ӄ{,vJdwa-! nSFi5:pOP*L#Vց{3xnGgKNxn#"aڍx_q8n>@!$dk.Q%sE OZꭠ0"\FqI%A JӺo 3KoH [q?_JS\K4\TgTIc5rg.Ijn`FT%}<)E;܏Hȅ[ոHܲGAڮٛY9],a=)Ks7Y&p۲]"i k7m"Xpyj=.4vAqιwvθw,:.1\ctxv6.OL;qpLT R)M\)ZQ 2}z&4W1+ F[޸?*18I_|CETWu=aht8T}'CϿJ dw^( 94Vd6:vM$^:/SYVgx!Abbb;(^mr2.6R:|9`%HUr:}H5qIs2jZH\^\GunE:x5xF; }s[wbZM:nK`2͞mGEz6i^{U]@L=_PF"s6m{i{;nf, g+Yw$b1i~!7K(lnZ8#v @+rPYaqҫ'JuˌJJ 幯0{K˽]xi)ٝ?,sփJf+/Y15ujR9ڻlWI Q8'Ўj}+Mw`\QTK[(dWH0ѰiYά=Mŧ5 6UW)Ojt4JX!#֊BRb.$X0gϤ{d9ҟ٘儇նyUW~5+V;`s5 $К2"8,鑚g05#]Hp={i.1b&X{_@5~3d!V'R PqjL`$u*4>U";0u5p8:T”n9݊/3.#mkEpOґ:zu6u?Ҁ#iE>laWӒ;${7KG0)I@{7PP#G*&R@zHWFRy⧍81Sdj*d B)7:A8$0\ajо^CKd+29籫P9 h$ UVP֬q?+4\cUS1lc9 p9@A90$H' r!>⊄p{`⊠bhz+Pf$ gQ†OML'c5$wL͵QL̯qERe Rep Records as illustrated below. Important Concept: you should do one or more reps on the last set.<br><br>Maxing Out: The third week is a perfect time to max out on a one-rep max just by following the regular routine or once every 3 months you ould 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 on every 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 5th week by again doing the 3 X 3 workout. You will notice on the previous month s example, a total of 440 was achieved on the Towel Bench. Your objective is to simply do more!<br><br>AN EXAMPLE OF THE FIFTH WEEK TOWEL BENCH<br><br>Look what happened!! The Set Record was smashed by 70 pounds! In addition, a new 3 Rep Record was attained. (Refer to the example on the previous page) 180 pounds should be recorded under the 3rd Break column along with the 3/3 date.<br><br>*Many athletes like to try to break their 10 Rep Record after doing 3 X 3, since this is an easy week. This is called a  Burnout set. <br><br>WANT TO WIN? BREAK A RECORD!<br><br>The Sixth Week: Break your 5 X 5 Set Record! And as many Rep Records as you can.<br><br>The Seventh Week: Break your 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 ormore 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>_________________________________________.\L1)ng}% ̩rncCߗ,VXN'GX ҁYٓGd 01&#S2rOJumO~}^oCB];Sq/cR>Ϲ\?^;zA5}vW s3/"x*Na05}n *zTEQm1e!Ap]Кu :jGoK{Kn"q3Ȁ~JG9̱roZfZ=7+05#37iuBl1 c]cftٍ~C[utkYT43 &GrZ}5deDW8DbgbtK9I"zoOfn[? lޡ3'cƀ~9DӾ9̓yEPn͎#~^F6#F=|J w azsbU͊ANKҖOJS*'*HbG3x@OYC !O+=muoJ5VuF#jD(Xz.(.H4f2>X{cakDa&U\OCʺ'o;++ 3usUpZݵLc6dDtoj<ϭA.M轫F#:ºRc;qv6f6! LqEt>W?W7WDs]VK_9qK]Bݤ'J^22,<#oO|ҟ kEȓoA8(1cihui, 餬9q*Uv3ɦjV[?p;bbُ@q4"vo<#*h҅$4ّ?3=%ϫI#Ŏ:qw^`n rsvj (r؁L_%ʷ`@n#JuYw,H`v#/,{{:5򑾓Tx pfCIv&|3z}Az/s&%@XfsdFe3yn'N0]Gn(/+5w'æW|F7{㚾<'c==-MFX0Q U+ k2--W4 qW/> AXe,dLgP7~(}c}R+6@&DP]/?vl+4mIozƄ24N¬ޛMҴYZwmusWa62KeQ&,RnMpD[L[T$$~Iߋs"c8bIW=EE"lF,{ػe f#=1G=<Tkv&n.8⑗R0Nt,76ڄA) UJ֠._q͵ ZtêƢF&nj#'[nG5~P