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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 hat 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 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><Qa\*6l?`n\﹨5d}#)8EjBJTP~h9̈8z?$S ݴª͐]M`aLBIH+j@1So⣌f41RH(J.8iG823ٖݎ9;qGakr*@y:u9]Sy $f[ē;Vʏ@F\pj.;q;U`Ԕ/Mj9n1QS,Yw?bt~K tT ws)&!E+ C覜-T7?k4Gg̊dOP=NT@/`.spd-'̸199xSQq Dr0=/-cǾMvJ9;-h؏quXo&Rgny㶷-< #+WI.gldg>Ջ4F=a$FsRwGeԡb*޶3@b`O4Ψ@5 ڇ  %]4M{9s Ag b}SscT1\Ƨ=B3 QwdD%_@rEgCq+#8*Ű1kϼ]efxw'V$GDUp֛Lga mɄ$ S+:̗qG]x)]=3P%iBw:RQmjKf:>,uəPtm/ORHȾY 0 [[bxlIfKhSՉ;dw켚!}GwG=95*th{ ho5̽{eT7=O֊g}AguHɘ}ݱ >ӒLL$`Ʀ8x%ѣCPes|6? 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