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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 enery. 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 maxesor a bar with a yield strength of 135,000 to 165,000 PSI is $130 to $150 (without needle bearings and center knurling). If you want needle bearings, add about $50 to theprice. <br><br>Choosing a <br>Bench Press Bar<br><br>When choosing a bar for your benches, it is good to know that the dynamic demands on your bar are not nearly as extreme as when doing squats or Olympic style lifts. Your bench bar, however, should be well constructed and have fairly deep knurling to assure a good grip. 30mm or ven 32mm bars are fine when benching.<br>PSI: For all athletes who lift under 400 pounds, general-purpose bars with a yield strength of only 105,000 to 125,000 PSI are fine. However, for those heavy lifters who bench over 400 pounds, you should get bars with a PSI of at least 135,000. <br>Special Features: You do not need any special features for your bench bars.<br>Price: Bars with a yield strength of 105,000 to 125,000 PSI are $90 to $120 (without needle bearings or center knurling). For your heavy lifters, a good range for bars with a yield strength of 135,000 to 165,000 PSI is $130 to $150 (without needle bearings and center knurling). <br><br>Choosing a <br>Deadlift Bar<br><br>BFS recommends using hex bars for doing deadlifts. These special bars bring the weight into the center of the body, making it easier to stay in perfect position. You can get these bars with regular handles, or raised handles for your really tall athletes. Hex bars do not have rotating sleeves or moving parts so it is easy to compare bars from different companies. BFS does recommend that you stay away from the old-style trap-bar diamond design because they do not alBreak 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. T