JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?rcmq a0n \jܦyjq4Ȥp=kÞ(xttydoSRjyxzr.E:[-mnbX3ǵl y\BMR)kq5g̾iY1>5WI}V=G҈浖 Ú߉n)7qS$6㒝zGu[^]\U /i̐%=^#qQ\5iIkXɵVc 2s8+Ϯ)u~W.^tw:=(ۥr+{+.@* uB~`1;c&Nqޜ˔PpS[Y*x\ sk╝)'`#=m6M9e.dpdc=J5Cٯz^gc%,h,V7LםiZzܷLm$Igwgi?=¼fDΔ岷w9)h+7YAky98}< >:jrnZ)&aҺ? Dg`t"J0gnWPM.+HdWE^7J]pAz3Frz~k\n4vY0N;d㝢sYoߋiIRۖw?ڐ\iZ$m'}ni>!oEe d5M-cݏ2"lYG-5GLToEC^_r31ezdWCo}VvѮFpvj6O aYkIndb{kZ3Rdl] Aƥ9^k;mu4,б2ejMYm,~fi sZX<рX}bOq AFOMV68ZmI\^KhD2!+Zi7pӽ{f FĈF@NEo`y@U+:9j:0^ ſv4:siH}:֓K-!Ԓ[6&ǹ}rGbw/V߹RyJ cMiF ۗI:nyS B*F1ޱfMp"\sm*kȘ̀t=j˟"J0#;N0qZR)3J4Ejvl8 7bk6_ڤWL]'XzB¹>{DŹk9=<e)h+UT#UGjYU]SuR]2[Ŝp+ _qMgIpü6cF2)Av8%ɼ_fOr+{yKd^mE"D+qQw( Oҫcvyn+ &y d03V],G884U[0U{)=jw^L )&?gg?֪F[ȑ,5J[V q#˩>Ri[i,Mͼ#(zdz]hu2 \#.pSUUNH&]3j)mx{KMSO6Hx+8}4jJ_:K=jHwHm?fkXcg399=+u2ZABuZFqz4zT(Vͯ >sx֭j2[QZ$\'ҝTԜe ){-C*_PLWW]1$4}cp:I6-ō[C!$U+ӿZ+EMڅ:-U\:L {֡rCUuG%LDw5#V4nh-^9id$`w'#}>iTʍ"? "4B,}:f0"Kg䷂_w²Xr#1,[qޱP=H^.$I:)WsХq3?>N͚ۢ`ySυM"NK*ϰug4\Omg$'n+5kko[)^I6ӄ;;Z"Fdihu*A$OlVG|Sge^<2(1q׭M[Aqgx[)8br^xWkvUcHmpI7bF|@&.9Cy׮ [ AlfO;cǽq r5Օ$%Aoi/`'u*YӚrM˚n mpUY8-JC"HNHS޼VZLۂu#O hwl5'}Ydu\Z *{"x㕤f9{s'ӿvf72i=U~/Eye۱'9VN2բƴRHvFyU)`@cp͸ŻnOB;WC.nB2CYsd*n#q20$av4(-#EO1a9RrJ-7CI1ǁ5x~[3[LI²9^qltO;hcA=\Eƿx䈆\Un,Ġ!rJKL ~Ti75ڛyg֊OCxZMh`Me *y,%N~}0۳j=jKg-M$^cʱ3?_A=b{JoGE8(u Kh3PK]>XǠWY\43"9B$_dH7Ϯ? t"MIO;3pǕ4{6M1u~5~r]BTڕpG8D!l‘^g;qdלi(uu=toz[|M_.A:7t?*ԉ7͡gGty6_ʜ;V_m*# "漵{".22`˸`qYz޽oW76'x ^#ҥA)\UrYt'vc%9'MyΞ09niy0~^9ݏŲK,l!2]{g}A5jBc>n]xngmY Fdɒ#9O⸰QFK@""WbJ^G.^8hfTm%@rj7HmJ7k/2\y{Wag NC*13ߊ/%Kh4]BAң[irhr%#@:?:)&gYYN2+K,m>d(zɵ&EnS9늙WKorKk9Ec$'ǹ'޹yR9|Y yyfIcy3Hv39Zm m; 5j vgtҴ#I$n'Cc>}Z[iyGaqg[VFmVK|ʝfmVN%90=T,ퟮHK;O4!Z6ŋ8_ƺOO53<+f\p:VeiPeڹ3]tqhOApN+e٣6KpqIϦZ-]TG9Q\ZfPc9?:vCI;]7'WDນ0v969 -c2BQXby+W?.+v[#n6e$ >Ɗku"04T"O*!OÿoRtW{L{GAJJTip#V2;g;MoiilB:Wjap1sNKiiȞTqxVBHud?N|+qm< dkkYHQ3aU21AZlʸh${Qoϱ4R9i' @c=*^ ә*+!޷ E=;S69y;)<)+]>\>{59qzWY Oja}BЧ!(^˩%@Vd4w56TH0&;[WomxZ:zq\%+lr0E̲Y$S]\!Ԟ!-=W#IjQc_ܨ^;i]1CL.^/@|$}{юաP1֐C}]6Rz} D)n=V(+Mm Q 8nM( zQWG(e#)VZ^Ps'9s22{וڐCK.b.ߒ=;P!_J| 1`%s!BNF@agp<1[HGAs X?lOQ!r~^1GAs 7'$sHtַN}qҎ@0ŀ4אjO$v \]<қ#+[G>@l`AǠ$zv}Q2aT5Vo)㌞І( ʿpg#w9-g}haSt@H/ 2fXapsUL;6Zzǚ |֙} () ??9Lz)홲rs: 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.<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><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 Be1䑜a%\++' 0}+`L.v\j-iX,WAN˩2+ץ25dSN0 * pzQ,ېz~}X%B_X`cP~2I\zR*p )%prX1E  LTSby@nPHiUchqwі((*x*5V*1GAon.I ai28nTJIZ(4]sML\1@3(n}9#SF2)Ȼe 8N fhC`@޵CR,;q4Z (4RzUrͻqMV#p#ڥhrFwC3Ҥ "2޵6i"" =@  sېHD7)@~!gmқ;Yy# ݉inQLNq#<ЇrzdV#E&p0Z|Zm6{z98's|e!gKwId L+m!NH\(:T*DѰyCҽĉ:wM\{SmN7'=i2- r9608+qh\^Tؤ_)VYCFa0[y$砩wh''08aXtITpAR8Ơ8do2pfRڊj`Gٓ`cɏƆH1áXYh6>9r6wHQx!,T22\Q 74m&ާ]]GΪGpvOZD@eG$*u*(փBU@1v\E, 'q`4ժCF ju+,'-JJe9?ѣX{^շnA:L7&u&JWᦓ=XaT`YN~?12&H?۸ؒ$k A*+~FXe$a) HR}Xyó $e`[&u7 zQHDtT~j].m e P\3n5S!b&T9RinAnʒk济-I-{*Ru%}&B2-.V4K`dzbU9QŜq5&8EurGMcB xi2`6`nb':&HTOxkߔ7RGSkҽ4Hѩe}xm;eKR%b uIMvI˲بپ>ўy}1)P/.\5GH|HVom|F!ބb'}5@ hk0E]s;Ś|:7U;ORm1~?Y0qPcȸ6JcZk0m~+ YA7Rٚ~aVɸ)S@xQ*.3ta54X,J=,y II@NMWvݾo<*)c:Hm}eƁec澪8s3dmrOh 7"- .I :5FL2Xo ?-c.0T2m7Gz!&;m7ֹyfԱ?c;@H) ҈( 9i*µQT{+ Hd@{oݭ·T`YP=F6$"f{ڍLmOOXȊ(uٮ+(Lrn&7dlۂ>A!.DI/OMH߆p̀Z[JDHbęHh{oҦ]J7:%R&(:5C!"} m1M,.w}j 1i%q*K@O,Ib,qjs|Y6k}4IUږ$6,-F)Y8(0Z܏x6wP3YI1~7"%$ns.B$_uSÕ^H¼gtR41\Asp_B&.I"Вbywd!IRA04^L[;9lu%H]h o;HG7Ftԛ=d„ʠMR}=qayL DHާi}|Lh!x kQ+q!y(pcs5VIˀ<GJ Ï4qǏ{t` }pWZH`>p?W'Z x'W8W75LJG[Zk]mkkSA!hD.I.6iRԓɧt*rNPId XdIAW@:pdAuh~ -JUGTfYYr.Z]q!'1 D9FX-N T)p 0ʡaQoiY.vC!E1]9K5xN2#M:@d^GCT%F;r .&S~BG65qo15\z(5?WmIeRMꘟw`_""t!/ \{EG X\YZp'B&G+adrRRK4bͺdP yVXeC[o_O3F ,G#jV.NE=g*nQn9P&f#TxIK"܅EIQJ!$VӴ JدƲD0RUZҕnJ/)ٖ7wʽ5.Lm1Ic