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This is a brutal and long workout. You may wish to cut down to 3 sets of 5 because of time or energy especially on the Hex or Trap Bar Dead Lift and Clean Day. Select your poundage as in the first week. Record your efforts. Important Concept: You should do 5 or more reps on the last set except when doing the Clean or Trap Bar Dead Lift.<br><br>The Third Week: (5-4-3-2-1). This is not quite as hard as 5 X 5 but you still may wish to cut this down to 5-3-1 because of time or energy. In the example below, 165 was done for 5 reps, 170 for 4 reps, 175 for 3 reps etc. Record your efforts. 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 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 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 extraA8$= R}Uu籨1nƣL#{y2}GQBv:qMb1>ǕHc@E/̘ ~d9U6$9Ђu'tZF(j()]"UֲԧmQTfU$zSӭP3JD{ȪhW*0 p@(W?AsW vݎDMo0x" 8h,S\4W\%ݔ ېtq}7agRzx~H}vH }Li8bZQ$ui{Tې ճ܆:2A\9=}}U7KC)եQ/Z{-R]Y~ Y98; *`WVM82r?- .3GZ6 QjZ|?#9~ &4z&jU]Wd0bWWD6-y&eUt8Li_N1 4L;7Gs 鰸Q ʌD:hT#He}E6@Fľ{!]U=\pr6+܉>|2"0gi~zɟWa.Hi=Y9,HrC"'d$3<jɼ*g*zt D5#NDc9P$bj..X?FN藩%gdEzp8"n&рꗏ ^S\SH*JP6E (.cƋLP"NO~( X|f-Lf(?E?>-ddC>`$2AT¸1(TU[{V^ /5?gr/l G͓n4%ݑ&䛧 !EX]Gh[ R ލ65d\*.~u;y,fRjWfnLިHd8=)݉lE)km0?1Z6{dV {dCo>E#K1Ҡ +!O I콨ʃmsb$0Y{=s ٙ~ `ʤ uB%GTJ0ׯΙrPIt\ؿOզ [ qfE2UPt ue؟CgURF!U]ib>lcCg٢͇Q+u`;pn"[su5cV<3}B,pT" @r>At last the Warhawks had won a close game against a quality opponent after three years of frustratinglosses. The year-round BFS training program was making a difference. The Warhawks continued their newfound winning ways, capturing the district championship for the first time in five years.<br>The Warhawks then advanced to the regional playoffs against Edison High School. Madison prevailed 20-14 in overtime, led by Tyier Lee s 156 yards rushing and two touchdowns. Coach Leib feels that Lee s ability to push through injuries and exhaustion he crried the ball 27 times on offense and played outside linebacker on defense was due in no small part to his BFS conditioning.<br>The Warhawks lost the regional championship to Mt. Vernon High School the following week, but their 8-3 record and district championship made all their hard work well worth the effort. Reflecting on the startling reversal from their preceding season s 2-8 record, Coach Leib gave the primary credit to the hard work of his players. He felt that their commitment to the BFS program, particularly the parallel squatting and box jumps, greatly increased their explosive power and speed. He is convinced that as a team they were stronger at the end of the year than at the beginning.<br>Coach Leib, who at one time in his first year of coaching at Madison had 14 players on the injured li