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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 he 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 cme 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 br>Following these guidelines and principles EVERY athlete can improve speed dramatically!<br>titive lifting career that spanned four decades. At age 19 he broke the national teenage record in the snatch; at age 41 there were no more than a handful of US lifters stronger than Miller as he snatched 281 and clean and jerked 352 while weighing 181, despite having several surgeries that included two spinal fusions. Two years ago at age 61 he cleaed 319. Not only can Miller hold his own in the eight room against many college football players, at 61 he ran the 40 in 4.91!<br>In the 70s when he was working tirelessly as our coaching coordinator, Miller traveled extensively in foreign counties to study the trining of the world s best weightlifters. At one time he was able to get a private audience with Bulgarian Head Coach Ivan Abadjiev, the man who single-handedly transformed Bulgaria into a world weightlifting pve to your training methods and how do they respond to what you are doing ow?<br>Brooks: Most of the comments ere positive about my changes right from the get-go. The students here are scholarathletes and as such naturally want to not just what to do, but why they are doing it. If you can justify what you are doing and why this wold best for them, that goes a long way. This includes my choices in equipment purchases and wightroom design.<br><br>FS: Are the athletesworking out at the same time as the regular sudent body?<br>Brooks: Yes  that s probably the hardest part of my job: to coordinate any kind of lifts, especially with teams. With teams we either go early in the morning when it s not too busy, or after 7:00 p.m. If we try to go btween 4 and 7, tha s when there are no classes and everyone ine she's 6' 2" and the ideal height of a model is 5' 9". Her height makes her too tall for runway work and sometimes makes it difficult for her to fit into some of the clothes. "What I can do in (^!r-UW ׶1@M< Fto *[rG Gi֔`9N"OΟ)ťxzmqA{Dq)RVS˾;