JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?GE]_HAO?)+8kڜ_r3ZƮ *Z*Hw?SxZFzO c1i}h:oΐVcks\J : |MxЇ4ueʌEy"-߿ZR72*z)/th.bfF@ yU)ZJɝ2X/S?—͏š24fup*F$) PO9S$w=?ziץ4h gA4P#oaC$u VA?$`I9pG*┑AWHiw=WՎjf[Y@5oWMyA^=$-qDLӗ?^Zx  xZBZ¥0Ni[Sוmzy|S[k,d Y6"Jahs*=BAkjK$!]אjV"`r>ݻ:P#N 6y_OAN7|e9$?SJI&'Ĝ M%/<)2{p';{xE0E8 F C@cH%T!#8MHkG[結~ڽNjUd + W=p?:x=NzhqR ؔ<8?COLJ:riW2U,i@=IStcI+}Z6LcKoMRa¹Vq7*v30AE I:W2UAԒ^0HA޼%̮z3qf!RO~Mv"{qeLGT!`HI5M=C?h=T~9?X\*qqZ7ՒDte߈M!0Y̝GW4&AaԚŢXBcHn1#9y+9qD:EּkfPϸ5.=qZIYӜrQW_͝Z:*Nwl85:ӚzX~"uP<8_z(qipvF|;W<7T.t׵MzTK Ez玴uM Ifu>bGu98INZ')w:)9yyS:Uaf\s֥è+d}`ky"aAYjĕ~Ւ ?iDæJK?T]+Itxd??]Gh1A^Ho0OQ^K; &C4o5^ lc8o$cHzrkUI$0PNV6ȉ=qU;y™" L+-5"M&=5`ܜ߂zU¢8QW(̣qݻr}ɧrgq6x&hNKAP8Oj[ O^ч2?Z=Z02 1 Lyý ( 2)x瓃fZ_vEV^#Zc]9#kkfȉ x=Gv?['%Xv X?*QHsҵyJvw=MOMW-IE&m+tr $^&MdzFjANYa NmY1`\|:Һ%`iN\M"&w.=x8냃Vg;V"2{nr$gh;Gýs:4٣݇L2TX~{E;gR:2K$6fysמ{ R  {%qCgY,O9$85rXאfZڍ6馎jh*S$㚒xA!B+ab',O:r3-51Z8]]$c8Y 3+}?Yd.U481L&1`1xSN<4o1AbbpL]@- }f"L@Ǧi`Q#ҟxL Λ F};Ud!['9e(cc]xM@rGJwp=M[d p:t^ #EQҸcҜbc}ѺVAǑ!}^ixeC߸_ uG9C`p|87sI\mҹ%m7KwT#w|HgoNI|sA͵wߵYl0L{x<ҡo3t>2] ~ZqqTtag̑W63:8(3)h#ӭ1+K~c(?:E}Ǹ"8sߥ;bu=+ح'5Ԃ`W1a'V  hm~0Tw(VigU(:4-wֺr%Os(}ǵ`hz첾wm|sgYf6T/\2Z5KVSn?ZimN7(M_ЬOXѤv wm5cV 70_kV4QT,M*H Um"}s[>#]/汞)f$vGOz<9z7"Ry[g $9dYRuVsI58UxHaC֪xJ]*l"bҸ; {ւbЧˑsR9뚩%M*JqzQ6i)1Htϭ!)xcLtMG$N`#ӌr;ҫ2)T BlW59tGҰu9(+ Յ~R<]h4:8BeՏZkʇk-d}VK[7٦K\)P[]5?i4mn{Yp`֭hs'۶۵U t;Оߩr8 >!;:@qԍ\WvGK4Hػrk+}IdY12?:%߽OzL/À4D`s$ík:TIj(%}jĮW&3O2Z{a~+8>Ƃ\gN]jnq9[K吜t]W3vx i{qR܎)yMsE;P 8QO/ >UMg5ekW!`5hw9ɫgy2ۋIU'=+:n655 \4p<8X?֪8խmb1;.ZKx+:g⮒B>y9zS ?ƴ)[xN",X`zWAIxe$Av[mXh{J\D!\N4$F w-^!Xbf\x~AIьpGdP38o9'޺/oUM ;T{~RiF0 H $|EUը Z\ !^ # ,le2TI sZ.mg$<6DzqLb$I,e˜G#VDvh(vqqsm\9ED̸m cJsto֙ޙ5)US? r[‱^³vd\5Gz썕 }k{wL&QW34Y ՛;ķB犦wY zV{3[!HҼu8LcvIfDB"g<CX =E=8d=?;qEz;1GL]+rzsRy'`';QUCP?*npF)@AA'֝` G><W$^)ppzt [ ғ2G 85B,AIuZU1$?M*;]:3H8|V8CnN1: ۳d?]0HҤUS8rw6UҺocI8_ޅPXVc39XpOTr8ݫז̨IO3J_ݮZ?5יxJ0'M|[[p QEC1@`~4Z)2hj(0!sF`GCm^jis_Xw^֥^1IZ;F*@G$)#B$lr33Pm~SxܒG҆KJ\AB#[fypPvcW^]ejQI(n.昌y[ZoEkr%0kVOzr:H`\[(#dPG u'EUhJ? (3H[!@ )gؠbQJ@h>QJ?nGҝwR)㨪_Ҥ]cm 8GcJ_ʕa1M1ձMi=? >$IqEV2I l❀kr4ptu`I3nfhͰԴB*OR_x}ZMr?*S\Z{T!u'j zTsn9\s1VG(ר-#C7^?|mȭ>7;ڄq6ˏjnQob){h2JyPHQaH)<ӞX 7yJ$4yh>S?g@^{QE!QHQE#RQLԞ yhmLr$uE2z%dqIiQ(!O 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 bi 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 WEK TOWEL BENCH<br><br>Look hat 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 dat.<br><br>*Many athletes like to tkbx %^OJ+.t3Ʋ!R2MX)QEQEQEQEQEQE"F +WӤ/dnO?wǍeB#**AM My|G_(zUMHL*Q{<7q`s!!{\?b/G9Eq/S2SGA5L̺Z]~?m],$@~hF8^is3wj S}O^[?ZLsdi1Evw9*IuQVfQEQEQEQEQEQEQLE ;Q7Fq+eF7=[sjF ԓ\W5]G߆ukvk6{y9DT&@Z]Cy*؃'ڷu kDKԡAqE+(r@ j7ЉK-|G9`Vĺ|R$;;t`OC.U-z7<-$} $%'\;sҾeԮŰ2"p0Yd>ʹ?Gysr1ciV-ᔳ0봅ǯ$V#ZKڲOSL*2r;㧽e*