JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?q8 RbB@h (ݜP&z{fQ'zp5Sӗ@bq3'}!)'8 PoZP@褢0N 6RHA(A8<;j5 y8 #"A+!^iwf:QOYѶt9އ;5yy)+7dj1SkB8Nj+#JvE "Vy[;T\a%]9.(4b{'uAA(r:rqґ6e߹d-zKvv;I G3OS,V͎ uZ΁ .x>=FVvq`ֳ5+]v88^EAUi73u%4g+6S޵Gy"n#K}%di R6cʱBڧcD}떺K'?scմ?ieMC팣k;K {K/t[1FܚQ<.]jqy#*ŽŃ?J5w'q9.%PhԲpmC&J)-C2L=rkOPӯq~UU;<.UN)bdU#XawPĖIzg4km2m,=7 +ۍ=ZH L+ύezu\m'erوW;A#)8˸ߜ޹o6! c;_< `WMw9'* a~rr;c^}SO\#+Z7<-(͹=sc4r``yR?D^;HҳO%&ҺI,-fS,& +4 ,/4stV1;k8#NٮdIx. 8WڼǞ:34y`gOj),"]iӉ$rEЛ1VqK"@%JeP3}sZWn"ǜ0=4ƈnHvUzqN9~MgpЪEX0syYGSMt-͌f!TjyI5(HHN+VP\>ך9-u ' 27`{]k*ic98q#&WŚ[9'8e}sRaLjrH'Qx%"|no+GS]tG4g#YFტ|kIis8sJ#3#YSkσZCGnA~NpיэFjOu+,Q%;5bp($+}1ٻې |L֐oB\rI)r'LcFHǴm'CcW|Nk;h<]ǂ-籊|"Ws<)-`B˜>FI=Ū{1*v#fLҮ㟖"GAW?}pO_8^+K񵹑KR,u|sȮ²&i"ɑH,l3Ӝc?R SX{x@6 A-ZI{ీsMFuMB D3}(rCIq3GT^eğ<c&\,V"*C`S^ H 3Y{Lg1Q zpzVfhc'񂡿gx~Ay0GVFA#e"\kBVcM>KgIat5֓{ #WO[>sZx_i+T+uQ롚Z J&__Dfy<{q܎u^$mBŤ'(n > ÏQB8± UoIf:!o>%bFqۚ74zxxUy.$q1/dmÜO^3pqZ06v&Ew1۪d~GV ֑h$dw Hf24Bmߧ֞֙:Ʋqe9L~5M%>&' "!3؉98q!?615X^}Xq4=qƹ&{ReP`TV~Tl34Ul+rw H/;Rr5jq]%RpsӌJ1O8WO˴ uXp:upfIVǦh&PÊ)XE&$"E#8Ջ}*6I[sKL `g+F9)C4:ҥO ,W9K1?3lL⚨W&lj}2DCFy8и= :-V.C;,vP-\&r@2/%J pFU "\)hNed6"Fl*z4ɘ/'j٣$Ҙt9?)GJBnٜZP@`洓NUsXUTZ/m3aȥrHjcb3qVBv8G*[dһcEk` tSKw#[~u+۳(b 1E~a*)n=X`, qQhT0n-ҊDOJ)X.Ń/=M$v\,X ';k$@\!Z#g'=)ExS4#nrM!A 6J*nF9cNGyg9@*U9ǵ ȫd;8tKRRL`_#ֆ!+#+9 FBpF:r)2AQ`B /TɫD:rzjA=w+"# CNR`l~+*$cW-6I撸SAm/ y=i/qLWXp X!!}i ( =EXu>g(`*(},H <br><br><br>THURSDAY - Sprint Work, Plyometrics, Flexibility, Agility,Sport Technique<br><br>FRIDAY - Parallel Squat, Bench Press, Auxiliary Lifts, Flexibility, Agility <br> <br>The Sets & Reps for each workout are a follows: <br><br>Week One: 3 x 3 (Three sets of three reps) <br>Week Two: 5 x 5 (Five sets of Five reps) <br>Week Three 5-4-3-2-1 (One Set of Five reps, Four reps, etc.) <br>Week Four 10-8-6 or 4-4-2 (One Set of Ten reps, Eight reps, etc.) <br>Week Five: Start over at week one <br><br>Each athlete charts his/her progress in a Set Rep Log Book or on a BFS Record Card. The weight of each lift is recorded. At the end of each set, the combined weights for all weight lifted during that session is also recorded. This gives the athlete a single rep record and a combined total record. On the fifth week the athlete refers back to the records established in the first week, and then breaks those records. There are also Rep records which the athlete tracks. Because this is just an overview of the Total Program, finer points are not covered here however, they are available in detail in the Total Program Book, The Total Program Video and the Set Rep Log Book. <br><br>A complete discounted "Start-up" package is available for only $69. This Package includes a Bigger Faster Stronger Total Program Book, a Set Rep Log Book and a Record Card, a one Year Subscription to the BFS Journal magazine, and a Total Program Video. This is a $17.95 savings! Order it today from BFS at 1-800-628-9737 <br><br>oث1x² s׹:3%$C7Z"yzgiVH|dxV?ڄW5\ 0_;&J)?J^LMq'6څ$Z<%:>SVoeX 3I?_щ;O߬/!o8@8Ϩ(Py'+F"bvIjRI9$((T?n in competition. <br> <br> From Pommel Horse <br>to Car Seat<br><br>Although the glute-ham raise had been used by European athletes since the turn of the century, American athletes were introduced to it in 1971 through Strength and Health magazine. The magazine showed pictures of Russian weightlifters performing the lift on a pommel horse in front of wooden stall bars.<br>American weightlifter Bud Charniga saw the article and decided to include the new exercise in his exercise arsenal.  What I did was take a padded car seat and nail it to a carpenter s bench. I then placed it in front of my power rack and hooked my ankles underneath my barbell so that I wouldn t tip over. <br>Because the car seat Charniga used was padded and had a much sharper curve than the pommel horses the Russians were using, he noticed something unusual.  I noticed that when I did the exercise, the curved surface of the car seat helped me flex my knees more so that I could get a greater range of motion. Although you can t directly attribute all his lifting success to one exercise, it should be noted that in 1974 after Charniga began performing the exercise, he snatched 352 pounds, only 5 pounds off the American record in his bodyweight division.<br>In 1979 Charniga visited Russia and found that every gym he looke