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You will establish your 5-4-3-2-1 set records and you should be breaking some Rep Records as illustrated below. Important Concept: you should do on or more eps 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 big 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 WEEK TOWEL BENCH<br><br>Look what happened!! The Se 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 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>h type stance will cause unwanted pressure to the medial collateral knee ligament. <br>After  racking the bar, make sure the feet come back to a  jump stance before setting the bar back to the floor.<br>The Dead Lift requires straight knees (Picture 10): Again, use a  jump stance when doing a Hex Bar or straight bar Dead Lift. Do not use a shoulder width stance. The knees should always be aligned straight over the feet when picking up a weight or setting it down. <br>Look at Picture 10. Her knees are directly over her toes. This is perfect. Never Let the knees come together as in Picture 9. <br>The technique to correct knee problems here is the same as the Squat. First, yell  knees to help the athlete become aware of the problem. Second, lightly tap the inside of the knee and third, use video analysis.<br><br>CONCLUSION<br><br>Be constantly aware of an athlete s knees, making sure they are always aligned correctly. Most Knee injuries do not have to happen. <br>I want straight knees when blocking, tackling, jumping, sprinting, squatting, cleaning, lifting, sitting or rebounding. In short, I want straight knees even in your sleep!!<br><br>_________________________________________verything this school district does is state of the art, and Bigger Faster Stronger is going to be a big part of helping u get it all set up. <br>Thanks to the new spirit brought to the school by Coach Bruce Shearer and BFS, the Tigers not only live, they roar!card is so valuable. Every day the kids come R*keUӺxU78ߑ< caF&[(TP\9edSR5P8*GH^q4ۄt-z!F!L02QE3[-&qF%gksL`4R~ğB{Ĥj1\1CNUNwB9 (15{`qVͺ8Wny[.wgy!cjtdVggfm6](&[IIJ>ROCƌߚ $D@<0hq Zw2x]vWY'xbRYJ({Çi>e!oʹ>_;qj_H}U tAwő^@ = o(w R"x{3.ӷFڡi&nmdEw~ZmynUȨXݖ֍Qw޸"HGCVj:k4Ǹ!+,1-sZrDžV5y~. 榝oLuOƆ?^hOpb{I|kmG<;}O>UJDt%FA rFI4zE 8Tj(1li9.w M3|.ϺǓ{Y]z4ajY #!AŸxb;`K:/f