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The spotter could say  one-two-up . As the lift is begun, the spotter should pull up and back while pushing in on the lifters lower back. The spotter should pull backward as the lifter comes up to get the weight back on the lifter's heels. When the weight is shifted back toward the heels and power line, the dead lift can normally be completed in safety. Just like when doing the dead lift with the Hex Bar, the lifter should maintain good form by keeping the lower back locked-in, the chest spread and the head up. <br>A spotter should always be used when doing dead lifts with an Olympic bar except during power-lifting contests or for school records. BFS standards for dead lifts with Olympic bars are the same as with the Hex Bar. It should be noted that a spotter usually helps 50 to 75 pounds. <br><br>OTHER LIFTS:<br><br>The Hex Bar can also be used for a variety of other lifts. Some common lifts that might be performed are shoulder shrugs, upright rows, straight-leg dead lifts, etc. <br><br><br>FOR MORE INFORMATION:<br><br>The BFS Dead Lift and Trap Bar Video provides excellent instruction and visual aid on how to perform the dead lift. The dead lift is also featured in the BFS Total Program Video. See the inside front cover of the Magazine for more information.C ߵ]+I;XFJDEB[kWZ|;:Vt o¬5zJԁkht6՘ܱLTn\HYm =]óc>#==OɎe#߲ ;K;6r[(n֝i"8&u2(5[€Q5cjÍX֭j:ymnjy4k}t)}o25_X6nYAPPnԲu2r>R:ّ?ա 7\֨7T9C{mܢYݮmqi(^ea*,8iW:WkKMj,zZ\Eht"~*hHR_[X:׵l \/$VѐAzd<> , 5Gsv=ojmUV1eb}mt+g: z/VZ:W%\GJ:*Jڎ(e:(GZ=Rɹ-5(D0TX\$Zt,Mes$M3$flSoEiFu@aZ~:Њ+5oBO=^5 |skikhW]*K-I9GmF_Y#&U[XFk},GhJ*,GzkSzWjްloV'j׭+FPZ>u^+o@z<.[n0vim\ f: ȠU{mI_*LO&ed1qpP:j˗-AO|SYf1~69ٱӐiބͷ&`p$zq\iڂPCkhZq>&̮Gϑ5;iM9Pl4휒k{x4dJgURh$PdGZuy겾'$(7cM{~^kpoDyWdZM6u;.yZ bv7S sR"aS1'j lwS2d OEM@'Qm֫Eah_U`%OM$[ФKV@0dy.1h]J1Z7)x^)?Q|s ʱHe#/%\ѬaBȐ"AAMGN]%1u Vks[#Z `_6V7rr_͋oѭO.mZzlα9滇೎#$rRRQC =cV켙tKIb:ܠ)SL:|뷩%oiXYCEQ\>_cL[\ֳƳB~Q-ۻ,UjEQ&"7=nN4>6+( 1(P ]00<br>_________________________________________<br><br>Establishing Set Records<br><br>It might look like this:<br>145 + 175 + 205 = 525<br>140 + 150 + 150 = 440<br>The total amount of weight lifted is your Set Record. In the example above, the Box Squat Set Record is 525 lbs. And the Towel Bench Set Record is 440 lbs.<br><br>_________________________________________<br><br>Establishing Rep Records<br><br>Let s say you did 10 reps at 205 on the Box Squat and 10 reps on the Towel Bench on the final set. Now record this as your Box Squat and Towel Bench Rep Record. Simply mark in the weight lifted for the correct number of reps and mark in the date in the upper right hand box. <br> <br>You will notice that all the rep records are the same at this time. Don t worry about this. These numbers will change rapidly as you break your rep records. This will normally happen every workout.<br><br>_________________________________________<br><br>WEDNESDAY<br><br>CLEAN: Do the 3 x 3 workout. Use 70% of your maximum. If you ve never cleaned before, use 70% of your body weight or 105 pounds whichever is the least. Use the same procedure for the 2nd and 3rd set as Monday s workout and record your efforts as outlined on the previous page. On the final set you should do 3 or more reps up to 5 reps. Try to get 5 reps in this first week. <br><br>HEX or TRAP BAR DEAD LIFT: Do the 3 x 3 workout. Start with 145 pounds or your body weight whichever is the least. Follow the same procedure and again record your efforts. Again, on the final set you should do 3 or more reps up to the 5 reps.<br><br>FRIDAY<br><br>BENCH PRESS: Do the 3 x 3 workout. Use the same poundage and procedure as in Monday s Towel Bench workout.<br><br>SQUAT: Do the 3 x 3 workout and use the same procedure as Monday s Box Squat workout.<br><br>The Second Week: 5 sets of 5 reps (5 X 5). This is a brutal and long workout. You may wisp=