JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================l" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Q|OOABHv%Nx\gҲ.on 5v~"lѸ)@N#]42pL hw[Vr+i$QYG.-MoO7[4ebISE<cOjVuk5sn9G4UbҁA>%ۨBʑ3ҵm5 >I  PO|euF` 78V &m -74d6*QqrH!z\H'0\$G(/c34g/3 Cn/>.N[xbM$ !Rhk%yYHc9RCeҕɩi#lqة-"[ҧu8`0ZBJKh4;_ h2GKfDLvs^}}Ms%$czW1p4Hb06q^3\i"}zv>ТBXap#`buR_Ԟ^O?\mWv%}(zj(KGk $ǽtzk`'F]`}MfUyh&ї jBTB*x*&W]4 ")#A!kEĢs|`sd&*{]"%bFӧ [e&K{RAɤf8kvdcUׯ_٫ɫO˟XEQ `h&fn.<ؠẞ,ة@\y6n,yf.๐-waduHi,?0Y?ZVF?>s]I&S*~cҋv r?,Y?+BlEq֥kc Uw:Ma;͞xT[LV^ I=<-E]$Q`I`sL1OH[ ~AѮum6|?F1ܰs)vgJoU\٭ B8_LU+OӬͮAeEgv\I12uȳHך|p|ҹ9+\ŭwRR(>qo<;K,p.89R7TpX0e^QV5IOZ(Ŷ0`3uO$m!ǁOK $>lx})%of]0=*ytLAWf䒲Eo=ڥ-wiMґ.V+}ڞ{-<3NZxpAf'ډG[,+KHT2 sU٥kT-|f;h:K 2LD|bQdXA ќR[hUR Wo""G"sjZB&H;}9$Z܊%dO"JIq32zJmP!X#T^8gTFR3.gq?3:`U+`uiUf=SLutٌ8a9lޤ HLylqɛ4e,ܞi߹篧@YTZuK.,[<`Ic?ݑV}O]k{y losXVW]$($uN8VGvϭmΗ}]B7 øJ ݑYŪ{w'''@d^j k/t}:YSmF:Ǻ. 1%V79_6׌QIHg 1)cCeI%f$V.LyQ9$}*zQڲju+3Y?C}MF̬q}쪈0[ ֞VXf3U$sIXwH%[4{wXE {V%sc+RԼ#܇rrq=*4үZ;pzzL[,}؞fvG *;gY}Ua$#\ՎA&q'Z'IEγ뎫Fu$) zn~\FxrN1(jrsN2`1ey ]FZ+g1IMF9TYRf'jƇåX Ͼ 9ٰx]c =*$M9Hwa~)Xǖ0֏-0vfG !E"^ȎG+>Q۫' $>Mb aUX͐4C Ro}aCaʦ R?d~U!.eDO^bA ˈe !;G!]O}#4Ly- Iu#?_4yz+A6UG zW-RqOi8Sin}N՛SN7r3NlWjHfy5h1oyK*IXg&vTڅ{hJrB pI")?qlqB*)Ed=҅E%dMɊ+",X YzD]%H ԟsSx.uXbP{3w[A%r nj&ikiBRs^OXS\Iq)r}oirfxٝ].5Hd:qG;yܥ!v9cWEr[Dd3tsNqPCΣ}d}9<CSŦ^J4̑vhݙ#)?d >uev~쓖^֚%_)c%vNI֨bO?ZT RA&vF,ܻJ}=GKvnp@%Fh%yv>ԅ 8%$]fvJG#"@H9r#7?q1z3n%ΟHt-Eؑa&|Ṽň @ǎ uiڮ=cT7}ūNeW|z< I |Z .M#: U>5uXGL̿9\"*ɼdGoC5\(Pd/ΆL/%kCBۈy ,c?!ϯ=+ԧ[|cP|1K߇13?BkGmzCx6,lGwmx\ zt֊^ВWf%ϳ ]иQ(x 4;uHeSS[{%~zu_2TkИũiJRؕ v'wdB)K۱݌}[N\Zm& Ǹo&,+Mtylcwfs *@޳FDvz~[F"qݫ]t=b wf9 yuBH|Bf~ƃ~Ѯso{9)rclp3z\Z&8@P\eKnpJD5+ӭEuoq1 2?ZoJX m DQb t#!7*4,n@^?JӧWhu sSH%vSSVt5%|pAw] ieQLIG ϴV׋%d I;NzBG4s +le7ayq +WVv-V[H)Slv[.\h vLs#i:+g0 ȶr4T5$zkIMN=1O 7]G2v)Y &@Vcj] A#2GWL)ghU[iUЯ78nYa1:i9^JL Nxt钌Sy,snM Im$v&BQ'Gm:تT#&񑜐;)Ï(tYGP>c R_'|dZJ7PHmj0a?«IU<2GZc9x~XG~7JԮґ!2-݈b)D.Udh,Ms+ "A<|.-m`B`pR\$!;dSv.TZ4hd]J|ۑ2"Oӭt]@}(V2㯥Im+y ] *(żs(aWҚ{SwFeݾu >D66ItߟX#UWGq(/YDH|dƭϨnnHy$}.2zҕJC#[]V[H5mΨ22OS`$==jO4#o#,rqSE-4;8t C`u?Z)K8ƊUٯKn֖&DQY1خOeAX=pɏ,ֺ)XV8+ j0,.bEOv0ʯq&gPqOҴbgIE]eYFnZ6T9Y|R;lָ/"s1(ߒOEY7 =aהdѶĶPKV8V"舻p9?su=6{7[cq̡vbvk1 &+1_?Q8?QLDOm?QE?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 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 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