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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 keep the bar level. <br>Side Spotting the Box Squat: Use an over/under grip as shown in Photo Ten. It is like a deadlift grip. If you put both hands under, you would be more likely to tilt the bar. Photo Eleven shows a full view of the side spotter. Notice the 45-degree angle of the side spotter. This is the best angle from which to coach and judge.<br>Side Spotting Any Squat: Keep your eyes in position on the rack as shown in Photo Twelve. This position will allow you to help your teammate take the bar off the rack correctly as they begin the squat process. Most importantly, when your teammate is finished with their set, side spotters have the responsibility to get their teammate safely back to the rack. You cannot do this if you spot as shown in Photo Thirteen. To see incorrect spotting, go to any gym; go to any college or high school weight room with athletes. The majority of side spotters will spot like Photo Thirteen. This is wrong! You cannot see the rack from this position. If you cannot see the rack as in Photo Twelve, then you are out of position and are putting your teammate at risk. Always keep your eyes on the rack on the return.on strength and conditioning, and we like their style of offensive football. Tom Osborne is a guy with great character, and he believes in being thorough and working very hard. That's the way we approach the game."<br><br>Tomberlin believes his calling and his niche is working with high-school-age athletes. "They need role models at that age desperately because they're receiving a lot of different signals from a lot of people. The biggest thing that I try to tell them, if I could put it into one sentence, is that  you really do control your own destiny.' By that, I mean if you're willing to do things right, you can be successful. And the dE^G"~`6k-cT>t}הli9n2#㷋S |c3EvqþvIny(-M%=ErEwz+ʶvJLR0VAC0HzmKˡ 4i[!C zZӣK;b wQ9E PMec7O>NTVbv靧ލeu:%tSy{9NI/4@K~\OLyf>_WUg'y9|Z_/iҢ,$u<6%ZM.n}Ffʳu-BN:u6]-n!*2J_]Ȏ]_Ύ\_gOFY4ls:y5Vrr;GgOM^&wh>wF~/X"2J=8ӧ QG,""_W `TqY@+r“,ı]'H!IQVe53'Gk а͊1lnS0W.{o_s| Uvƒ<ݚʓ]{aCu5́/MxR6',>B ;xcܨUQ)4Tf,!ٽ"u[wzr$W(q@}ejH:T30`)θ!ٖ j6AUu }Qc*SބV PތnGQ:` hKzHAJ M? 7Uu.>w[AxGnZ5jշ(쎔K麃*\:ʦQoj5dDZSk~Vo-]LcW8 .Ynu