JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Av5]uhHϒ+0-4{>6AvXfu*;dT90@ c*AJTEq(TIu`T9Dvf@'<18&^) LPq |Y\0?# $l$t9Px=@J ڜųA߭5ʶH)0B=yHd* O%Al8 TFN A`y #0U^cR#OYfT8sI3:tc[cޜS#OzBC(&A=X FP! ۟\" H'Yn ;y%8®k~]L.p |OjNIg"/I[_u][o$Q^x7IJK0|]m@ RakoQϫ\o>٢)&,G׽K.'eh}2z֫|,:|rj$1 >K\cU5pa SHkTRٜZ-l1䙓;0&[{2G'5>jѬf5*G5J]淚HAdB"Or.$՗ΨHN:n=BDF W˱8=k'fo)+lq=hY2TzR`/mRP7je~1iݽ)̓Q=)NB䃎EH#l">f $wִ 5?|l4Ʋrǀ{uv99޽/Z&ut09*βu  ث%߰sn9qٜnJ1A˷.ҵ_'\j;r31q27$1\xo1Lh#:REQv{GzQ 'nuƢz5 !y{v;JWTs^(I^nҼJOR+ _NђŪH"_6;8c*wHMYGRŗ=Mج3@^a:`\CdYk j^&Yd0#!nWoaqP_i%iwꆱ,~"'(sZֺ ^\ jbǁ]-^j͞cnKZ*&QH{^{׬EEg~w ܘC϶q^H8\z3u?OZO0 i Ni r@:"[Y :k xWưx+Q=գ cW4Bm:ı0pT֚=ϥI  AiWQ]KqzT!+RG<Ҥ%eUnjMq\QaBE34N[e!<=+ۯN?x彎]R{x ۞C(MM&1c\lInjw'bG|ւKfB3G=fM ⹯fwrťmm$''Q ,>S*Hu۞X [>[ts{ի KMYn $֦}cgr܌ume7w6'5[RYㄾ69*;sZ>mflg 2NrMBNO@*'#3 =hSV9٬YgA=N@!RNK+K3 jVԿK|JzS5{èjnI;HnEWWM,i Â9?zJ#De'#=3rPHa |'v @k#2G+CZIױRY, סdAyU 9Ncuf_"lEk<Ę8W+smݴx]5Bmb?oBfx~FH[.#^zx\5>2bQpH9Ȯ'zQmb+ģ`\;Fj,F/Vrqd$rw5JGHu cmOC RͶ#̌䳑##6)[N@.2 'syJ>A Gtd*k=lF2 ^#m,A½̳ +;Q=*!v.mshxcYI*JiG@#{l'Nܨ s!+( OF;UQm!! mGu"4Vr%WS j ͛]^IISMk";Sg13,|*5}ͷ;ؤ*C/ QC蚽晨NIe}mj$SUҮ9+<-e Mj6j߀nsʱfnDglǽU&`"ctʜZ;夞{4qڹ-Zfum&/f~:V)1^bt[ I'vtnJȧifn1f aw+th.ē+6@֣y{hJƹQU+H-d`r}7+Z&yHEuqE%Ef1vl'(y^T6:oߒշQ-PT ]hڵ|'jW`s^UIbx xK#wt`;u@kzͮL :ºnfY۔\$SgpG%䑡僴LJ'GҺ-cY"XڥK IYv"\`>8gk~ tJjѹ7wc*w*2ITuխP0(XiJpǹ]J`#h|҇4I^9^0 3_Jirfo]Cj1B7F0: OR2݆3ZBCj"rZ.RQV3bGE9zW捇nYr׺C[ kk1]qC8۝OKGqBSN"Yܟ#$}).Xu8k{XBQ( {afc{\:QK{Jvfu[\ޏ5Eڪ;ё$5$HەPcGDysD#FD'"8xor!'1wR|C`~LTHe$e]**vV3ghNz\Vpٕ5u?`rr4먌[Z0 S*Z;5Վ vDM/{Yt%_)ɌM<I O$~u mzRCɫ,-5b 8t/J4d[y%\C!p }:W;mjS>:>AS=մ{ EzOWN\Rf8鮣Ym!#`:d~ĒYmL(5ꖢ]cl003\ċc*%qתlIw*h ַvVW狴9hHvPjX]rĶuN!=?ֵ5nR<s'mN+jjdǵzϑOn+ FN[Gdcq+յ=ςXm3Xpj&%Ʋ.$fQ*jz*0?!Y?5]u!*c]w^+sx5yw%ʻ*`8>%uo #mW> ݍ+!|^K8ҸQn.QXo2:Z` <;}+DwYT&Wd)l \O =f'[Z|ĪNA#khy|ѓRֵ+rm_g6Q ?£ C1:+JS;-)0E+[~-[58o1#R:/M.lU|x\=ᱜ UZ&p%TZbl?(-j a$ \|L[r$iqH Q :vړg0a| j7YTlLϵcmm]HM_N4Ŗ'YI/TU7peq}q#Gy;7+oH"{r:sT5O VP$dJHSZܚ/G%DZ6?Zid12=j9erA=)#bç/29+ pũ,W׸>9 (mõƌI"F,EN_=VT$`{WW rSOx I1q\ EMӰb1z֐SN5;U3WJ4P;D63""u7.Pkfbl(߸`cҳOxX䍵n/LnRq+Rҧ:So#a|=qV1D;rp 5hLn ϭfi:]ƟCmrb{RwE4yuݬWq Q__ܼ6"Pˌ^Rk\(1T|#{x˹a}@p),2k<4o,1?Β_H˓0E,ZQ}mhm0W8SR'x˞6#u}NBslINբHj|Wg sf(DNNG93Opioq'Eе*-R-f"E$cy#v= 0۱'dښ L6)9kLYrE4G:v@52nʨ?TID пN抝CsŚd-7A!OcKar?.x+E;fp88L?LI,WE0EBH#*DG+3źC$y1jB,ԃ×f0dX8]l$E5.u #J}3T?tf̀ZrrdҜ|9#FL4Ji$JOpEOgNBz[ᲱntcLʷژBR>Ii=jd@.$E菇miq)h6Q<i 1Gb1[VrCƧ:#o#rp1]xDp(w0 Gb xj0);zQ6rK UEv&<^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 or more records per week or 400 per year for as )/ұRG5oi8n%cvU`NrY7!ϗZRHGd QPEFW{(W_M2(cq-GN<2OCVNw{: 5~ov^j?ѴxL_VHzx#evE5[R6l{=|5CnADŭt~jp nY77lQַ^7snܻ,xv8!ݭ%{,աj&Bԋ$mK[Cx4nɑw3C!%;DZז ; PȲaIq맮we~lPti@&`ܨ$ +$xpu+;呋;ZWQW16dR6afW^*F3H.[ q G4pHnm (ؒy>jokYUlz`8d+Aek櫍ݟ饓7MrLpi $hYN|7~<{H\l ЦlFu5۠h[vdpvv9da1WHNm#/ش|CgXQBځnեV1u@ ݪrmc3n6 7gh^bG[G^Cc2_Ci޷p_u~]YjGЏ"#zUފOIX\+ W_]rXDfVX kRmDFܜsWyI\I,T~#1=ۖ`jmLE1k\)qRh{mQ vqP[Wf/^nǥH^@] M_o/܎0:n'-/nɸHL1!+5 g?)~n\q_Vˮt$` a\2eaEbv2'_9dE9MY^4>ޓndn )1( Qz0'7%"@ {70׆ktP,†6W>^z,5bzX:oGMXn$cF8T*@zo]ܖ`pXMuߤ}[#vܿ(8Pq LlQ 1"E3å5i-tNuOU}0Xp(;M,nko㶘 b+OKmi.M>"<1CSTl7Qn!`#v?yk`O֘l=tosEʐxcq]{oө+j'4śm7 ag"MMQYmi=3Eٯ|qe͟qo*ۮM*8pF* lt/HXq]Sf$4;. k HWTl8 RƆ~zEi~6d-kރ) ?ʻC$]LZZ1#bcK <EƅGA@xsb3]-?Yqh j MeDs>Xe f5s~+zҞԝ,/uX=TcpǍb@ak\`M{Z8֖B@T^U\[3lʀg'Wy0q)ߊڮ W-eAVFv_:WpՆ&o@Ɓ*q\ RB4Ezr1_!@Fc뢫rE+kaυ+{#=TUl u m#gG"Ip H9cs#~^5jEw{O_E1ŏ+ͺ+R }U&FFr tиpBI#+믨@Gh@P%-kvL>ڴ 鿦X=1ϖjm`QHÓ5޿  *ѩ~!-4*r:Vrf؟8j<TtFM83[n}/ǎdV!K܎'Uo.8ބTpvJ+ ,ƴ|5齬@k֣cӍo~86BA8 1R=hcf}UtW8$v{Àu샨 3!>HD玐M^vgCbp+RŠ9 'Sd:4͎yX8JlIldlIZ2"~ʻ$VQC*_7ݝ-Fw [w3Tiѧˎw5ywrm9{߇ʅ\oFܽ;~oE5~^ע/Oow^3ώYQ›ʅ7&Wwn60Z4 ePۭ³ؘeA( j4[uYE/zd|@"o M5}88jAMrݟj d6 `}wV7Pl4<˶g%XjF^4&ÛdmP^+1*>8-mF F +c}jbQcQʅckZݔ,.ہV=im${4Q'YuqÒnv=CYU]@dBf@n.MӲvhZɉMsmUsb fZC*[1cy1SLP%D5eö@N(c%؀Oթh.GB6P 'RaOc1A#{w{MEұr7܀ot6:ETSEt<*6#‘q-A~O{`Yr^pu`@ |/n){Q Th%0M;nu46@s$ Tqނ!#YMͽ4HZq oǎ *=3zGyGFA'9E;iޚ H$nY$wH蠗f"&)EøqY2dG/x$[[ZM!0 :_h 2HHk@lO vh!n=vtޝ*X؀H7٦a#9;QGiPUǵdL1\M&<-NU7 \XA(7+{B PJc)hOvZH"_|\,4>{W4$6A=8_B J ;uJnbYebv8qr EC+@uҀG m E'렃.}ݯ"9VU| ̤Y.Hm+PEaqHfe^մ( gKyh Y2É<8y5R.TTY˄ F% 'AU;щC$@q!0^X=C,ĂfgmM[]dcJiGF?8ˆVFZQ-4.]K+?Oe,n(GnG̼2I/%iPg:y.%Wf'IT<} _K"u#Mj-έ2XGMh~ȘsN$oL܈Oݿy;~+HǵN!CW_frT=:~L)&"UZk>)GOt}٪E\]W2(# Y"