JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================d" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Si*gx9߻VIh -S`# ǽOyjb"SAR]iWVq g47g`JV.d`TX^iBisRj(ȥ#=1T%Mu#b{}j͇ڒ3* 1җYq%XUU k;Zx䶺[*Hbx\liY[$pqڽ1$I1X$gy1^Cq[ Z7dg\Ws)5E1%U {Y?X%i4oE_ҹ[ xIASNFm2'!H =k M&Pԯ/Z]Ȋ@ɛxF<+Evgqh@:W[-Z~o]UA?*dޅxGRU8 )dLZ:=&wG)^KٕPC8"G5VSv1ұL1ywIEG[9!`vx NDz$ųh3Ee!*d.%$TlE@횣[-ޫm:I $}k@4YK<h܀H##sUS]ΚQN]Vx<~܏z^-IJ!zfC<7%c(kr+R^ YP|xsZ=YFJ2KM`60?URw@Fk^MdF v;A@A`p7coSBNd,ǖ\qNbAtXɫW,b*F0*Q= XG*㪐@J𵮧]jX搖e^|3|=it 1V'8  0iKAQsY7.>|q+`Go&ŴTbPq/SW ]Ios\ jx,8tB+:kދ6#nc.dYr0 ӊMl[:\e'v}IiAOk3bYHV,Ozݸf6cA2eZ{igԧBihy֯2r@l`t^t>lA0Fp+|3mo426`:)d'v GUQ%8Jr;[}ʷ}GPX9aP+$]cX^Ti.OFi BA韭a_j)e gSW341kq:VC)3t,f[[sH1oUkVWH 8]kb~4">iVniMsP|)#A+Fk Uu+0<4_k:o\r^ceR*SJuMm^:C"F>I LtVPVXaXJMSJ(%>v֕8-9 HMbBq!m7Q©y4|PċX){ֆ9yZޚRJe: I!';Hϭv=H渷`9\N<3Ƕ=+6Qʯ| pedRv5W #z7 g$I=WPڡ$¨+bi'sDV:&iPxumGP|ujYxmfDgی~Uk=v f$qksx y6ҧ=9;7Sm'%OH#UÚȰ1*`޹ A'5>VEdP$g$Zϑܾdy%'ޱG h0^Z:Hӣ5Z@$9SXEKhZqN!\SUt 4R,=o7,&T gY$ey4S%J@w})%b[ o2HSQ9%zhic^"-n1(hc*Tcr[9 Umt=inuk,(LMTzPs94y"zIK}Rzfo-Wr1ki_rUpPޫvp-|j]'DSYu KV6 }(#1+|ғQ7eD'Y~WohUK˛t0X@J[`2tԛ%UR\"[4$=*RC4wU_*ٰ.63~uo/MA8<#TuW:sA'ֆEA9/7#k{i?1fۻb+)4絘IRҮ-4jLS4U-XFT@9_m0&O89ϽQkͧynsDhI$5)p5>*y >U85n/ux"CX+E8 ~CBB}w\s3Qm&} S@H &m-aCVvXrF$Sa\.Snj'И`nzjZ <+1 r3ұln0ַC6urhLXԈ ceҚZ'vqq/ b8-1QZv<z s8E5?1\Mxuܗ]&R@(|CVi(ԧ" (~,t⠑xe,ִ1F^ =3)w8<>~^Vx%wwꋒGOdJMȿiwi:SwAxVZlwV, $YcV=^{-8Ka3ؑ[-׃1i8_ҹ4mmzqwZV'4S(r8^XSY՜yUhH}袢CݲX뗖ˊfUj2:K#` }h&/|1hPET.d/ E3c[^3+ؾxnx9ʨ# ($?HTd/xb qF2qT3 QE[؅2o7j:T6UXr~E:ED get one rep, you will get penalized in the Set Box, but you will set a new one-rep Max Record. If you get two reps, no penalty and you just record what you did. If you get three, all the better. Let s say you got three reps. Here is what happens: Your Set-Record Box will have 130+140+150=420 Total (shown in red). This now becomes your new 4-4-2 Set Record. You broke your 4-rep record on the second set and your one-, two- and three-rep record on the last set. You just broke four personal records and that was just on the Power Clean! Wow! You are an eleven! Yes--We can win next season! (This scenario is quite typical of what happens with the average high school athlete in the 4th week)<br><br>ADVANCED SITUATION<br><br>Let s say you are on the 3X3 workout. You have been on the BFS Set-Rep System for five months. You have been breaking your eight or more records every week but it is getting tougher to do. It is Friday in the off-season and you are ready for the Bench Press. You had a good Towel Bench workout last Monday and you are looking forward to again getting to do a regular Bench Press. You look at what you did the last few times you did the 3X3 workout, but especially what you did last month. You look at your 3-rep record and vow that it is going down. The goal is to break your 3X3 Set Record and as many rep records as possible. Your 3X3 Set Record and Rep Records are shown above.<br>In the BFS Set-Rep System, if you are going to start your first counting set in the 300-pound range, you would do 2-3 warm-up sets. After looking at your 3X3 Set Record, you see that last month (2-15) you started at 315 pounds. Therefore, to be on line to break your set record, you think you should start at 320 pounds. You do 5 reps at 225 pounds and 3 reps at 275 pounds for warm-ups. You are not feeling all that great. For some reason the bar feels heavy today, but you suck-up and go for the 320 pounds. You make it, but it is a little shaky. However, you say to yourself, that if you can get the next set at 330 pounds, you can most likely reach your goal and break your 3X3 Set Record. <br>You get yo