JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?M#A05s?CU4elV@$W¹€:? ?81_C ?8BsӟJG̘鶐Q~U`q9Fsp5}1R)LȦlz q~{m'اXFs|Wh:m&3 N'Őma[=qTHCǮ)2n=)ǡ)!pjkޅeqN~J:C0(3]B${x;Ny\<" ~\sR ,1S6FsM!60ފ rvҊh6ܫ`aISҔ .YH{-EAmʂ})90=)80xJi9i`0:hr)HՎ1 0h;iv T=`j3àq9X֚xL6N 5<]0wfڮG*p+H"obѽSLH&%ݻrIj$ɡc9*'q)\=+SMSҀ0?7Pqap^vԜNe ©#)?0F0(Pp \.NT ^ƺ%nzVZϱ{Dr2kH.S ϖ:U2A育$ELbE$l9b)nv ua\:*Ҵg7~*Fe]ۉ#%@j6D`$`ktҲnzdtƬn 5휏r?Q"  0H$ jHdͻ1alq"}1`oӥi69 3 $6}3W@*e11#NU>(vn{s6>ь­+0r{lKAɱAԤuϥE $gҀZrs: f9#H>shKP;:fpҬ-ka5Pe#58]~!f€x(CdjOX6@dd;zS[$8J5vUYPG& O TqLqHld5iie(YZ9Sș[&1Z/u&. H᱒dUZseZ#Op֚x[#jVԉBWVdYAݼgdc 4,I}1T3u{\<2j./fRќpN)YȄ6~ iB;ծ[MY\czP~BF 2N95JLD)_Q4!3n\<]Z6鍃q#Pivr~ltWWc_xZ~fsI>UI6?/z{K$;AUf})1 sM3&Bp#lqqUnflG+^>`5ԗUbmh4B#ҊbyNBBD?)UqQ[g죚l~ΔHQ:A"0)OvWֈy]AG.>^ TUu6@9¡qӚv@A:`=rG\VfȑX)J[ۏJ~"H_mXg;Nhs0'޲uHnfTI#kYE#33hؠM\/r&v^jҮͬr:5>X<Os8>xQцk&ǟ)F.9~%rkS`ڨ\؊[`pY֩$q%YHd%J`N#*ܮT~u$be^ ۞+./.u|J5+v8fx6#*^Y08rw|e 2(r2֢6U8R;/}EkK.xx'|:u3ZO^.|:0kB-ګMn@ɦHOCS2=+X"E?ACUt2rzRL<*x4Nsڛ=X85̓!sE%T9jeўsV|;txn`*iLQՠsB]'8ʏ(~n5IĐ1J}C/>ǰ~j985v,-p T ]VKy٘)*k'JHU3e gocUm.bݞ ԠS֬^b6>Ɗ_1)$М S =:žUEBy?ABE7m`cg:1&ykW,~3o?\9bI<՘ηDij:֤}"5 bCg&1Қ'JqA= ILD44Mi3G4D v"L~iT0tux  &;z7&]GCҳ3ڟQTSKBR=+:V!$Vrcxb9'&gkB 0rkԴۋвzn'Jk~Þ(wrvR>|3*w<>``7~"`Jrի}6a#cl{yʼ^mh2DY>xl#Z >֝AB  ?4vR}]v ?z3MݓQ()nR[BdV dQ\wurf;gg<+Qqv:c4ٝa&2G8!s)EuJK\i^&F1>q\?ŝ+tvڊ/#nGj疐3.8í;8gQo.ǜ P}9"4t`[~U8['E+ Tdq8R/(ژ9~h-\G>ls4.PÜ{Rl;PҐt.}GDԟH-oc #w}ssG@kk~k&k>f>Y^ds61M`G͐Fi-#jxGP4ȳu!I+Ҹl%of#ͷZv$`."dzPҏsQvY'WTЮ-۫' h۱F=%ML4Rn0Hu>;ҿA$$C\4N@;GRqNis@Ի^0HMh >Hɢc (&N{Tc9=EH3Y|4zP= #I߭IxŰ)NLaM0ԭʚq@Qpn|0>v]_Z᳃]o3Ï&l(Bym'KX捲 u#ЊT1uh739215RS$.ZH}Z˖6.L8Xtʢvq^@I8j!> Vm"};]|Iq[#~%?iҚ-n J78_FkyhH2)FT{;arwʏbA]vqΊT`uJѵ mMw( נJ<̛XAq>pqS\Nn%xUAB 2[A1mL {P9⎝py@ \қs@Ɂ^ T:;S@6@N(hs@9< $ST!{gMT_xe!f̖b#ۨz׎|.~f.!yG=]ŜqWC*Y(aׄ>`t9k< O@n̖ljIi&t_Q^/'L6.QpH851ڸ__t3: *OS i)-R4?7DHEEf({ҘJ};wb3yiO4G?1wH psF})C994hz}*6S_OԭhdV{. 9c9WPE|Ҥ/`Vlm[SDL >r%]jbӋ('w+Ѽ||4ҸȊEn;WI%lG~5Fc)h"${7o]Džxr?`XkJbanz-/#ᣛrDtcfv?^OZ[a~VXUg[H#9W@#bHj|{21SUqsG|BF⫝̸\J?r)-c F_~Aes@ǣzL@wz) L7=3ڐfsIӊs#=)< 4&*29 a!N68cb1)#cuJ kf+=* :}w:ҼKes'D]{oxj.׎Aqud [J^2 m3u#xZ64nGy/2L4kݎxj'|6h,sHU1F0+nUwn?*Պ~*mԼ}l{WF>V+Ojg]!k\wt;ir)azh{ċoxFɅA׆J6_ʓ5{79 NF),a4ST~Ri;QL@ϯDFcҊ) m9FN?:(!sښMS;VaU̎?^:I=u?!;; Hĉfq(f x.vz)]zJ|̿qұ#5}A5ߺZ*qg3ji"[Wc5zM6KXpLl> [!zbh5M*7EPwrsUE=9vݧ.- 3nct蠑D*_==C`f-J3zըF1J4FeiZ$m4.2qsZwIl+[}ĩ}?(#M:EĮT<5=ƬmsioǟJ4sM͞[(WSi Xe¸EF8˗Q}sȪ^+ֳM.dlE<3kȫ1xGHgST2^asV[Dc9`y޳|?⫋^Gkg,uCjӍ9&KY$-'`Z[oì-mpuW-^0QK=_\%8.won>fmN@gi| ަԭu 鰽F1X;QxVZ6c2g'2ds vuzmԾimTgM<Ͻjgmr'{pkm$x`[xAԢqwfz>eEr:*B cL[fLguu%<1<K34Pd9*GyƢ4^GaåxSlmm!*±*K J˂:s^9\P+ּ2x{k20(\Mmmh_*ǁzS\ %ʇh3,Hvz^e{&arq}8Lq>[3Mi #n0q4U /W=*{[{F9qŗ7&@2NGy-οŎ:WUw"}`1xw~89ͩ+iEm=ZxW̬4 yƱu8茖&w\ʑֳ[2, mSXiiiV S #n Ya}ivBZ=75$$cj7wbuۻy,n^z׫rA0\pqҲSz˛9L]  ӾeL+<aATKt3m=8 wFҪҌTixݾU؜ECqt,>cmJRW>_=5@gb\̶1If &o-pJ b@b<(jO皵BPw<•h_B$Mx18=@V}]blU\֭υi/l'ܭnF6PcYv$ެKm cצk8y*snz֗&5S!,2ڱ

tmheGLqWLJ\`ecQU]iԴ ZU&(iL<i5$Hřd0.F vy淴&JtV3fe*G/Lٰv+4^rgBGn#UjjY=IZGq'VN&N_nC!A4ťI22MMsWR-pڷ?t7S{+'Eu8|n'J{RWdM 0^< g~ N_َǨjƧN۳tH"׼2$hjV9Z$n35\q޺xtxQ'D22̢s~qj9[StL~Uݦq=slwdv=}kN+%3E%V.1cx"3]F:+ۗ|bʬ8&'^vtJvGGcJ><ێE;8#85=r?:\!q{H3iph=Izs& (уhڔ}M4uSs@ FK!hORchϭ(6vrK%"7ﲞ[V! @&xz稢QNRE$!JhZS֊(=)Ҋ) Jz(hFQL~Q@1QM?zE)more reps or two or more reps on the last set depending on the coe 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 especiallytothe 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 onevery 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 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 under the 3rd Break column along with the 3/3 date.<br><br>*Many athletes like to ty 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 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 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 possibl Rep Records. That s why it is easy to break so many records. Remember we are not concerned with only breaking a 1 rep max, but all kinds of Rep Records. We know, for example if we break a 3 Rep Record that our max will also soon go up. There are even 11 more auxiliary and performance recors 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!!<b