JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================i" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Z*M#Hp5 z-+& ❆4I3Y7PGda-A9cLyU❤曨\ k7W k"sYim|aJiuE#. SҝU7h7%N= !ٗ(4w]x'ڤ;c,j,MM8PҍX)ln$UuXYzv ۆq@9S1&wmSl(o#,FifPz)V-dT@CQOZwwnI"BnoOs$}Ŭr ۀl}Anoꄒ0b+;Ş t[twA>RKcK7.Y IJH~viRcF;m@Hm2h Ӵhީeu%kH˷_,^oFvI1y|M6o V펫F:DTGp^%wT^0Wq&,eA{VDž@ #}ֽlO"i-G, SS,(Kݥot#vzWw]\+ʨ8$}+Ʈ4vԼau;ٮgqZBZx'SG MRO6G*F8T';Ygs`lU*F?}lgG4>dyL1\zTO/Kh Gg#nidx$م||P۠DMħόzwuEْoآ; t]!.IimXx }j͠8D+}A\Bl*}UFY M>] PJO8Q9(խB$.}NӦ$R?.ڣg `{R2wz)iLd"3Q_Ʒl7 keqPj&C l\r7>qWMm4c+qIwNM+)fp>Wbӎa)Xd]ضKdg]֕O m_.6l=~?_s~o8s.g͊ EjyĪ 1۸qzR!Iȗ'?욷>s,r*FП֠EtdhUi >j`Qfhuݖ Aگ-ylH.n"#*X&I$!K qkt~ iqnevN.YU`îzk7URMʣ 5zOr6T.1dx-?61hQCsR*k3U )x2PC UZ%Fefoi+̼AoT#99+[Q4F#eՋI]!G UX0m C֯R'*X;滻0Zlv>l5]=YhDcڣ%l+ѠGjobp05o ܴ1*) tPs׵KW5U9#IMSES,@D~1YE՝ F%33OojOM$2o@}j[QOpT F23(oB%ȅ36;ZҖ{Gv+nQ p9\zraP}yi#YB7:V<ݳ$F\nEnx_:DnY7J @㱯"PȉsjGʱZzXN|4+[Zlb 3pq\Dž|}Rآ%ḎHeIW:_aȶŀG^w)Rwf+Ϛ+ "*Cry$J۞EE'-17˾;I 3ۛpƺr,r+zSZT҆he 801'/&PӾTrrU~&YKeemPczUYnKkxRO,QocR=k5٠q#1wd7J*feާr-#298{Mud 8 h'y !|-.TU*Ro]ze{mZLq#:*p;oڶR;TV]ypw{۽sQv7I$Le^8 C$Z\9e:lIV]]Ҹu;Ex$&K}71ɬ)U[IT< qm01tֻzᜮց5i!e4`q-Q@ŽX Oj`MAk6rl"8"ls QM2GZrr@*|M<3 gYFWڒVҥfߺ4RCLwH#/9Gc̶w0 O"D:1~?)ּu YX3qw2nV/9/A5@~߅kQD49D@ .":WLdcZ_:["|I98x_]s%XTLjIxM$s&$䯦@}^} `/uGޓZRz[ZyY,wqr?nxmn5hoM(+p?_sY}]_C\d=pMj`&;紎?w6LhkT*b^*Cz.F*rҼ͍ꐱ3I1k>k#Q=ݜN5 ;2CA~A@u#S\p<br>MISTAKE #4<br><br>Bill combined programs. He used a university s set-rep system and then used a BFS lift. Coaches who combine programs are almost always less successful. Bill should have used the BFS system which calls for less sets and less reps than he was doing(5 X 10). The most we ever do is 5 X 5 reps. A college male athlete would almost always warm-up with 225 not 185. Perhaps this is getting a little picky but if you are going to do a program, I feel you should do it exactly for at least a cycle before you start to tinker. You have the luxury of many years of BFS tinkering. The chances that you can come up with something better in doing our lift is slim because we have, in all likelihood, thought out your scenario thoroughly. <br><br>MSTAKE #5<br><br>Bill said he did not control the weight and approach the bar gently. These are not the words we use to describe our approach to the Box Squat. Place the bar on your sholders as shown in figure #4. Do not place the bar on your neck or down lower than shown. Do the six absolutes: Eyes on Target straight ahead, Be Tall, Spread the Chest, Knees Aligned, Toes Aligned and get into a Jump Stance to take the bar off the rack. Put some pressure on the bar once it is in place, Figure #5. Then get tight, take a deep breath and hold it. Now, take the bar off the rack aggressively by squatting straight up and breathe out some, Figure #6. Then, take two steps back to the box to get in position to squat, Figure #7. Not three, four or more; only two. All this time an aggressive attitude should prevail, not a gentle one. This helps prepare the entire body for what is to come. It is essential for injury prevention.<br>When I coached football, I learned the hard way never to say,  OK men, we are goi