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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 d but also imagine the future difficulties of Jeremiah and his family. We must keep our eye single to glory of being our best. We cannot lose focus, even for an instant. <br><br>Steve Bellisari had started as fer 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 ecord 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 5 X 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 B that I am truly sorry for my actions. I want to apologize to the university, my coaches, our great family and especially my teammates for my behavior. I let everyone down by my actions, and for that I am extremely sorry. Ultimately Steve was ordered to pay a $350 fine and court costs, attend a panel of victims of drunken drivers, two years probation, and a six-month suspension of his driver s license plus his jail sentence, which was served in January after the Buckeyes s Outback Bowl game. <br>One headline stated,  Bellisari s suspension might be the defining moment for Coach Jim Tressel. What should be done? Kick him off permanently? Or, don t worry about it? Let the court do its thing but let your QB play for Illinois and then the career-making game against Michigan? There were a number of options from which to choose. Many, many eyes were watching. I really admire the decision Coach Tressel made. I believe it to be a =JEqYy5I]07xF堟җE K{z Z7ג&>TP"RO1;nm5X;VGq %t{ʓ^w˚վdߕ2[{6Sz$G,D׋q=ײ7+ %$R> S9"6}֪^pP'؍x$i ^$4'm/ެY `;r!o/Ϧ_BKp7*~= rȑ\ߛ+skʚԏsqbd)@U~o[m5 ,+'oh[[iDu+x:9+jmA7Zo$C)fnj0[8$M-`  f:u-n ּ݂kNB Ln k1:TzYxr2Io:_QrRrhf7|.-1+,e@undY,PUe%MU}?6ZF:NDf7⊀("k˻i緸xmVX^c`}I@^-}O%EZ jub$9;g1ئVeYNO5[!k&i֘K &k=ea^#A9M%)&WVccrPYQ(ց&#]rWD,aRE oqq~ˆV24+n!1gh2@VBN#z$O+*Rk~q ax}JDG6 rRLONZG^߆G,^pȲ_P# QIV CP3_hzE3o}A@9+NO$ۯq z#: Qy<%OQ O0y{MsZqM?l'巶u=[p%{r(uHcrcFAt(Z