JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?폥hCm֤N>sFp[tJ|qڭ$G5I$xSu*CS^!؀GY~%$qC@"fx,R?Rvd]Xo1(ZǮ)ر}+ns3Vw bTҶ+7P t'x>1cS~ޣ*V11ҢxpxePbN*%Jej'J})*]a+7_:cV%N7 W hHxՐ{ԁ~Td@8(p9ZPQqث;R}[U^XfI#E9Zp/ ǿšb 4 1tZMجRcp9vax0y.pν.M;G^_rBY(]qf0#C0iv'YKX%Ѯfc櫃>-y$QrGj/lMH#z(-_w=!lQ^3/Ұe:썸V~%0rOB|I, 6|]k%2Mճ m&3r=^m+"Ҹcұ&?i\BSv ;a*+:+9 NQٕ*7⮡$[ざ$mC^6lIKVV@5h%T6Ԭĥ&o \S|W_ϲmJkV ͞3Sie2 mAqUt.Mn/Ws\RTAEfBǍJp=Qǹ>"yt-?pv tUwt]?t1h4D- sC0)שVsӥԫ(B ^mE W'd㋛cvUxMNBK9ZSlFЗ,(<}.FiQUEiq̤#_?uOGp۔1LA2*2]SP- "xSѳQr>>+פ]*wC =[-\jJg1Xٕ)7wn*@ F5-N"d.ǧj~k.VRm 0ot_V{YnŞ-߻q%i𚋉+ʮOC^Ejt5cb^m$:( (lI8ל?SD6|.zqZi]nNΊcAecYk@2(3^smZ(Ý"v#9l/=ʭ&0jTI|E` xryq,0?k rym=sk5K˿ӤW IyW3uf, =(WԶCSUTW[.Y<q\eͳLQ#t>bd`.ִJ6ɫ^>XwSUL\+`W Es>qp~x،`wR:㷭u>ki}{2CWM!/(-0;Vk=9!3Vlyxu>xJc_GnƏ)ea@pO+^-߈5 640` e۽??񎰠~cL[qZ#:vU6nq?Y>֓UKMs3GvdeN A$ڛ碱)% oZ] c <,z]ۡE20#ޱ=3OyH^Mgj(y~zͷj/c 5fT@@,湴&kC#W:مl4VR r8s<1G"O/Dmٲ3R|BhR Sحa.X] U&^Ш\cςr7 ''o''VzLBsO@F#\`~s܉]"mGQ[i\lus+<3c?P=W̕HTՌI'sYטTl UPMpf 7Oxdxɘ^Yoj"u IħklbgcT ȡ=)Zu>8kܑ/i wҵ[ZueȆE҅v7$XRpY3%1iÌrAڭZhB%'9 )%pd0=*ǘH9!YEX 3nCytPEc%n;o"v܁%HP1ERL=%e w`clc^=XV&q4FɎ 8k6e@c]1MZ]C¯ȫ?t5c}}r pzN OMq[+c՘5rA- *:IsRLLvLv* mc"CiZoRExfhڴOc;Cqs^W?PH6*C ˻3\Ҕ6p"lƅq>}fe'6g5*9sILo=RD/d!sz@B5M{ad7\P䊲$:>46̑D AN7Ͳl-~ 4hYl*˷kE L 9hA٣Yv9 DZ9%;EZt0i]kR;9'oQ).i'ߦ9kuyRBg1N,U5c<'s},b^AZ9_zAMż!(dFW}oٍn7呴NFOE="re}</л)Zꁁ5|`5/e*894ow=w(Tr*$B4=xM 0Ca]~k2&%11:1j,lzs\%[-WaEG Ұ-p q#\5R;THqϷ&a$k\4q|2TiD;WT#kɜPGyq0Uy:uǗaf皩ujempOjwR_PIm,nŀ⹆+7<j 55' ȣS(B[[?:Ɗ8kqD$>'TKe+jFa-Yc'^"/-cnA'%s?&]Yv-uDjZ|H-weJن C rmcF\-gFۇ֨xi ,x:c ^ֆrZe l*V/aji1o `)?zv;Mf /BהP <Zx|#AIsz8M=WN-{IpDq5xQ0apȰNT~x#\]O$|pZqo=l|1cfԯ#j`:\}Jӻu/#4xG,~AVbm7;~P? b@n~1qҮM&rE6pϓ4JmWeI/G|T-%F*{oR]xDYAr rкkIKTz,LI{TH{ͽٹ] W9s#ڜ]Q(Ǣ|.vzνf>'Dwn2}; lu>9O7ڀq.k#fe'b?%OpqE x^6d`rQPqLCJ4Qۻ䨽 =ٛtR{jm ;1c>5k=)3$?yO&סNR^EƈJ)@'jiެʪ$9.Tc9]}ܞֻ~|CC[8U,A:?yDKlo)abvm+]"@`J)M?bidq#2g <%ū*/,fIrhj N$V3#9sU =['3L_gV\\[V_4y.#wҺM7Zf"x:b|Ñڇa|NC

p6m"ܼE{E))"+ـ56}(r{Vj%?$r"m?t׳͠ɧG 9sL ԏF5MidD{  9i='I,آRNrsEZJðC'r25-y ,$P#O@[ZգV*,;Uu GZ(O+e7s(?^K!'vzM^˜Ѯ}Z;* @=@<U# GJ'$ïSm5;V)ﰀv*@_[_#ȫ$|y힕(R;q+:KCNWƣs1G+*`p+>ic-̲}{dWj?/yHp15~ ́;rk9Y!N490iC?yl[rH*\VkG [_`"BȀt8?xSV#Yp57#ֲl~"`yvC~|Jb|a/9"$r{cve^#mAgGD?G+q@s3ߤ4kQ6(W!Www|f:/Ɋ\ ^xw7:6.0;"˸Mؐ=3M٠m3~Q5s{k7X;pOs^9/ Amq$ϙc9'<[iaH~':.T,8%=qɨHE8D+a5kBp iX#rH$Ko]K /rՌ܎# gu#rdᐯ9VG]$߲41Þ& hcr=1KmNEϞ&? 2f3ɥ&yC漫ZK1Ey*_cҽ+jN;B;v~ՏiO 2: ҀԡAThD̻+[zk:jV' .{1*+16&+أ;> qֺ~\yHX%X+>jz~]ɨ"<Up⊭KoXwf"S1``HE Nj@^GP=?P֝c<ܕ!~wW*8JTNi7gO*29*j g8u}LC۱ԁ]g[k K+8iB?VG-֨7oAOM|Y"ݽҫ8>^o|5Ɩ|ӻ>k7ƫIy)p rkV -J6pCJ qȬ/TdRQ0afN&/_O+pzŕFJۓۑ^]!&0BǽRgAS'$&<6@G|l$8Rn2O4<~B0H\֝gjdc$u2tD?Ezf㙮ockxL*1$㠮F48s'Eڿ][m.. 89nHÐ+{Tv{HS-ޤg|^Fl!W n@zd-lN.X*2ԭ5ÜcCBd4I'wq$!!|WeV\^eǮrj=b;=}:T/lpNHf OWD9Rv/׷j$`vZ*MS^p~VχHKyDziɗf7mmvkMEm݈$کb I ջg\ɜUyZt2(,cxm;WwGf e^2*ŋmBWKwpn C NNp>\53Sal4t#֗A}V>b=FAWjqw q]f{+B\c\c46K7$Eft%I=S~s֥b jȋ1+ٻ h(?1P 4neמ԰DZO2\AR' Ьdd숎͓8Kjx'hFl'"5QV6Lqc0F]^ZV!p*F7II)Y"N3 uSV3OtǨˌv=)F748Vqm8NUQޥUB]e޵-|֚gcګp@\yŒD9㍑Vtg8 9yn* .c-oqмEҹ^V;JAY0߭\1?6E&xjaSR4pm櫽X=+v?9E=%bzti*(ԫmY _ˁ։` פݧȫ++T\UF=jaSA]"%A7_MӭvE~ϒrN[[(kSAXUak]z OJ;FeYuX ROLz 3;pXv5$RĦ* |G~Yu-M3y ;r[?(”xwtfh9Ri=3]#r;W;/rbPA6kӴArm9Z-coTxY^DxaZOh*Щy$?3\gNٟ֔G5ѵz)9pGΞyWЗx9d9oL,ctt`WUO[(0̹9c[SMDG)za~uj-Qru; SR.,#%-H0_ΊO=(( 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 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 unde 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 5X 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 record. Remember we are not concerned with only breaking a 1 rep max, but all kinds of Rep Records. We know, forexample if we break a 3 Rep Record that our max will also soon go up. There are even 11 more auxiliary and performance records you can break. What would happen if you broke 8 personal records per week for one year? It kind of boggles the mind doesn t it? The Sky is the Limit!!<br><br>_________________________________________ Adobed         ""     s!1AQa"q2B#R3b$r%C4Scs5D'6Tdt& EFVU(eufv7GWgw8HXhx)9IYiy*:JZjzm!1AQa"q2#BRbr3$4CS%cs5DT &6E'dtU7()󄔤euFVfvGWgw8HXhx9IYiy*:JZjz ?2m*`d`K,k[F=W >AVbݺʒrOSo'S/ ^E6 FO.f>JK  "Mu[UW`tWj6F,RL??1Cjq$sWf!mB2%*%J2MJ`d %,s b'`'ZbyX=0&Ju9S0Jܹ>'KH3ي['9UX>lм#)q(&(QK@ W cVWKv[tzʸDZևoG_Ip<'dnOϓ (bB2%C%ak^K.lmo.PMzl a8 )TO_=?CstWtqld U7!F=FMF&´M‚J aR%7φ7#?G6hG" #`۫)90mKM Oڋ_' *~^FiK\̱NhEʸ qD f0[i$)UR@O#:ybqp "OG< uʁٍ7 TS#CrfdRO % VӓJ1o`RByAnnyW~Yˈ7F|%^q*9#2oJk#8oφ_Ht{ARN,H <+j^qfo{{`vt9sV\yNgS;ycR -uXm I?\r``Uj`._"Y(~ W Ryr3nдfPRV5C+ܶHhmbRvҭ_ֱ@sDɡ #܃ "^ZuEXpoFLjg봂BGoJjycVz̎B5׳)UEjRI2*-M>̘|R'-}.Yӕ}zO k8tSO5Yj-SגS_ݻO-=6?c,Yy}#ʚ$]5đYh(`~ H^"F+ a7}LJ%)t]G=/a͌42O