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PFv?Ϲ׮ :7HfYvV:ץ=*ILȥAKu^݄1q@v.xe I_j4kx2Jm3)#޼}?|8=-'FFqr4RQ_Gոe2bwaYqV?- / /h71zݖq :\9.#ooA}+<5lT~\jvW'((DzEmXxVQ!9"#b><94 D,Qk6h; H4k Q\Z P^=?JZK^A ,1<«|Fᮧ kJTp2tMH+0@x$z- vk`%PAɂ'WIۉm/幖ٗ3H26cڶso>e)$XGO6p Z =~x3LkwG ef:)'$Z_#Cjψ|ROkZzތ:H,nL\β!@赮8/U6 p$#nS/ރhjh%E* rhR .R_I?W~)df|AoAӖQ n{O[_"pI@8_E|kCzW?4?0X1O;<: *(c:  t:>(-Y|[^ۡH|*獇q]V5^-_:,m|c<zq5@_#4'o5Q@}eoa[v6 wmgOm\] NKa`Qڮ$EUUĽh?5ŠSkW_EpWWiZ!9ޮCfCpW[EpFsy=mCK͛rUo^?hO?3YTck?*(g&j s|s_\e`&eek: (10-8-6 or 4-4-2) Here is your chance to establish anotherSet 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. Imporant 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 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 auxilcoaches limited their exercise selection to primarily just the classical lifts, the snatch and clean and jerk, and squats. Such training is now considered the standard model for almost all elite international lifters.<br><br>The Miller Physical Training Plan<br><br>Those who recognize the value of the snatch and clean and jerk, and exercises derived from these lifts, consider them unmatched for developing total body strength and power. According to Miller, the characteristic shared by these exercises is that they start with the most E_AE )_c~`-dZb-H [9'Bv9U҄~6+z}j?WvVއ94(7Q{gn (gQsk-9WTԔU47 X^D4!7*BhP5avEtrM=+N1̹D[.wj=z`;n0H8-$=8IUz,@&<1TNt\ ^MЏt1q;p] žKge4ȧ6>5܋bzfuA?g \DUF|Iܜp;3sA6mSaUwƓUpS_$ȹH uONjP|>ta$>O).a 3 z}I}F"y1I}nA\)ɨqhG d޿v@9y .%#nYy fѷF'`qI=P$EB>Tֻ)DGO|^KVM )SӨ?+SV=(P5eW weM\g Zo ?Wڄxbq܎x.}?ViŸߠ'rmn;\c# u Ҧ3;RA EC~,{mZc^N èY(hh:FE l^d-VQH㏝b#L!bؖ#+ꊂ> BjkS\nEAM崈zRؑю5 **Ԗ4 瑯5\qb7?~2QAO3q$ }{5vUr"HRw N}`2ZU3{9\:e…Cc*ӋMLLI1CU+fČ \Ƒ㊨x㣚hMmxFw<\M)0y]HtAA}UYo#Du`"a2ygpyP\i{\W";(i0hŘ֟ fP+(T{X-OdQI ZmNCM? /n8rHd%JԃN?%USϓ@E #aOѺ!F^G9PiZӐlS # V5'5 woz5D&VxlU ;v yy(n܈=IZjqm|bUvoaǧYǧ% WYb(~_:wX%TqZ$bG4k^4}d~:j} Ŏ ~ON?Myԧ~? nIPz6?"qa Tr6P7܈xӝ +ִ8Os>~\_o+be0 2x-}^UfDPI5ȫ0 =QíV/CzNtjkþ;f0Oj e? BGas'W_S+JO. 6Z~t۟zPq+ۏ^5iM. 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