JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?(4QEQEQERp>v}2X^s(IMRO6FFH5i(5bK)Ü?JoDWiWVpU'0']&kFqԙ$b N4R CE@u4u}"mb ]Wݱ`As\$gJNPMQL(EPλ0$zѼR}B Ğ\LF 1YBI7rVD2J7lzsQS8k˵3/OJlWG(9VIO{uf%>WtYu+{$0acU-sӦj;"251*U_)zSc:QAҊ %.(EMqw=[YSG^y|!BycQޝ_?xM&RR((;9!4QiʤP| QJEZ }(%bi3N@$€.j$fؽxlfko YɡI{3Y6@ƤxΓ͘ή'>閖ya4|0A+)L]NbVڇ.sd#*9\m夶W Lk::LKisʊ$=;޸x^ɸLyNAzha:#Om˞tB<+e @wcJ0ēuEQ_d6mFi̴\NJ|mui$ cj8RڧTmn|,M 2f+oĖ-w2#?֬J싺%ga(KILAJ e\ߕ9?[+茬IS 릏4Heb9۞xC H}s '$ܔ`H^gk$6BPBfѥ.Ґ2^3ӹ%WGRʱ1ڊ\@A<6|=hq^NP Fwdʼ\٢F )UlkEƞ4RmghPqhj^Դhۏ¡}Wyql.g8nu8]3#뻋Q|=[Y)@k2 F"r2\GݍGS,@5Kc}B7ȻT]z:1RO3\KC2}1z:%x?ۿnjN$o"󜡬;RXbkh!Vw);2 y$.%2(laٮ+"Wϛ+uQ]l08Wr+]Vb`kJvǮwSq޻`Ii?bHkiUOoN:$}:TMm1xdDAZC0E+NݭU=cLG)I MFw-n$ڼ[HTIa?ax坙] f9>n x <ϧҽ EXH,< 5 ][⥍G夓g;F} wc9]ldDJ@5x`}8IV''[tC#Hj}.Hn$OYH QU}mB:=-0t<+Dd*~n=+ƣqkl!P;d0Fk[U=,n!*RJӴCw92}痢aHkV zdrl[sb=\l97r?;})>hOmg&vD-.y?is8sRTVkDΥTۓ4x020jӧC\Oxx-myA݇ӏκ('@涑FP*uzזe;`g fSėzM'il Iz<9Þ)ǧE]I&՞ŋ Mxmb9nȰLHd?Ly⫸t?]Tf{E|j3js/#g; IطEK/`G0M}(y\m@鯥Ђ*)1hxi~fwW#ad)<^"8sW{#"{v824bagOoʭi?g.S~G_#*AUc抋Cռ.-L}\ev+O;+l[*zZCw.?sд8L4@!撝␌PKQ4P> BJT,ks%O U=gUHЯ/ ){w&Ejy=xIyo[Nσ<^[Vu;.X1f&as{He?iA⾟^d+濇V|iIԭmU5\O_a|G2^yBrÁv%#8]]Ro݌}>V@˽8I>R|JOw7^#[ &z,2 {8ɼe]K LqKMt,{5TrGUlKxY9=^T3N#ݍ1z#Ib ֌*ǣ C BE vxj3➯.K/vcq_85&k7NDi{yzs޻HdH=+kC޻2rc $etwJM5Z HZPP>¹KxYGbjjJF4)MDGbwUqn+Zn<\T#*-{t{.Pq<&ugkd+ ((]hT'Q,EۘK SĂ6Ag3MƧx$YTc3l]89cQa#A%X+o+D.1$7cַuÎ6,&?]OR6)}HTn_=-~-PԵ(pF~SR}( Mps:Q@̏\42>l0 3w?t)!28aޛ@|0 9xjZpxW/Һ Ofqi t]ΗI-w=ڈ8t=vexu2&}0񏋯Ex6oEh דzԛztVSZI,e7FBF)GUxp ƦDz&+u?ccsW@o(,dq^ofYS]>x92=GL#HYvOU>Ƽ^<<߆w\ۑGWyqF̒hhȮCştm>H4ۣ}4T,|MnyEVIl3VVڹPݫ Ͽ@?¼_MZ"?>ʹ tGs!> sSK:__ekyp98pfe#Q#smw]iRIղFkJ(`*+k`=r ǵFh=jaLڜ}ޝPߚ ';##q@Ƒ{PzSӎ~4Qf-XKwnR;6+>/t(/޾Wd2Һ| j54^ERcEۖm#t“V[V[9;Ds> qU#ѻ@MZXԫpFҊ(/je/хh]/Z(@Ex=;zEHʤtX{?J<٫kܩ8Hi\VqI&H.?wƜ!<#4QPޯ??7r?(5U3 v1 n?EEZCOȿ#4kMƊ()UVoG)gݟis not quite as hard as 5 X 5 but you still may wish to cut this down to 5-3-1 because of time or energy. In the example below, 165 was done for 5 reps, 170 for 4 reps, 175 for 3 reps etc. Record your efforts. You will establish your 5-4-3-2-1 set records and you should be breaking some 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 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 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 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 Recorman coaches, who recognized the value of shock training and other forms of plyometrics, often had entire teams of several linguists and scientists working full time to<br>accurately analyze the writings of Verkhoshansky. In contrast, in the U.S. very few individuals translated his articles, and in many cases it might be a college student with little background in sport training. One example of poorly interpreted research is when American coaches say that Verkhoshansky recommends that athletes should be able to squat 1-1/2 times their bodyweight before performing shock training methods. In fact, Verkhoshansky says it would be unwise to wait until an athlete reaches this level of strength before performing shock training because it takes considerable time and practice to perfect these exercises. Furthermore, many athletes may never reach that level of leg strength! Indeed, when you see elite athleteFWwe{i^sMzǔE5!UYe] OR/z6Yx\{M4_i`:ԃluI6gib;"`.m֑^IP:Mn}JcSw?AHSeUo8PxfPٸqLoKx16 G- G}i^r^ڟ.vlpg/oЪ/fO8G0TZ~C]@yk|f+/u\/)'jTR k1}fyHY'SLAikVW aVs} 5ZʼnU2bVbE4QztSLK#EP̩rN Qk.5_J3"`LMÈVC1kSMw E&KSz\9lrb: