JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)================================================== " }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?t2.c4E F bRf+d+'$q$T6g\w(~+YsR J68r&Y\tV6@u0lVEd;6D(,ǞocWޤ lnu*>T ! i$Gkf $$??ݦ=|/8,9Q/-RV ze ihI$V+GJ%s1߀zU hUCg6Ԟt(9Ztf87 ǽGz 9S#?aV#eZlW8PaW(AAMVKkCBè Q @*$qcnT⚓*[G *+:U+VqPr zݞRsJוZ'wq lq~:Ӗ5bHtImu(ܯly.HT ,0qϵ2HFr>'bc)-WhAP+SR~_Y-cW5?_c4mhy`r:m嬗S$(\5qiZLo?~>Qì:J4jHWGҀYɬtYQֱ.ee ԤJXaHX##keaqM֤+cE^';Q{tpڦLf[|i7HxtEᕻ̘WAWE72sVtYwhKVfj+rH퇓Vt-:,Ly9G J :]#3-HT-!X#d!l`Q{45F%ItYL Ee`Q LzbGmPrks{ymnR5)a7VE `8Xv5+RϹl;vET)+#+; j)nn0Oaڻlz4Q[$\p P:#vqZvwc`nSj̿E,OIcѭ+q.s&laG+ C2md( ^Z ( p+T`)zu&%7cMc8$X?p ۡhl1o-5C&r at}n-ؼ&YjVRW ƽk;H!v4ǜ" 8ܵ^osAǥ75/O%iv'Bu|={$WYs0ާЎҖP6մr5p܉ǣ| jtqSlne$-c+I& \tֵIDh޸/QQ땗 w+e$k""#{d3ci&c'=DàYb  hFk'Ͷ!oEvCt5itc/yX….c0v:t+sÚ~2zZ:$73(OzoUS n}jKCBd]>nZNVKĘ,C܇o(er~Zy1]G8 ZTރ* r2xQZI${Zu ^Ozɱ #bznDO 3oNY=fթWR_nGE۟ sM;ӱ*\eָLJWdon,LneWFT-Y_zCdeD\!E[Z+xf8N0{Z+Ghy$kYDK!ڝ3fx櫎8=hSV:@`9R8VmTZ#q3UrAq<]ݕ#B֣G5䛯8=]+٣((%ա>l8Ab0H r?J+uMٟ>"vɎ+u_I\!zE I_8 LNFMh4uzL=r3'iMEݤuң< |8k ö  `;=Q% p֒0Q,JJF6zp2ݎ=gIYEV$x@ W[}v,^Yb3ǽi6|CQ!@GJͺӕy/L^?ƛzʑPg+nň1sWpg-!Z`wY`,?+<9HY6RZut}ޠTd`bOEIFx8<ΥEeuhtfө# -0y#ҥ-NPȟ{oL\bc>ulmM%AS_ߥ$#5[ÚXGˌVUYW%m즍B֘@E9WZ-fZ Җ -NTO]zqQQth6!YF iS[Z :QmY0\Ǧݢ6 gIqϵEm{i$Vh58Efqj<7q"3 |}abΤ(2,C=X>"*`nSҚf#qݨ&hk?xp=kI_#OFtYC.r X j2C*xҋb~k6W=>%1}z5䑙e=i|T6ކ0>H o m!ZO+N*ox> o5N(JLo #+iڗQ81)EfNod6 YX |:?/n )K:cW/c6 Qo$FF(ԵVvFp`gk~JU+9RW^4"t!W}\W<[1}*E7tw'#WGCzhd[I&BQSUCr i3*3W:SI"QÌԠXh4d}ޤ݁e(y\!nyq,#JۘH4i?_5X)E69ۺ=)P~\`edm 0kv7Gݻgƃql+=kp+KIѤ)"E~U$։6Qqӓ\䍔wl(L-[7׶(fQ5=6B @ v,@AQ_lfp@ի$ӨeY!akZ`W5Wfv¨<(fs)[wl zӻH2M8 [(E`Ec?)\S1A#=(У#y5-'*Nv,#!\(PqM-^ FKEh"7u'[g8悫zLMBo`h (Ӛ=jW %0܍Ê*[jxR>0ÃU]؈j;4Y?VU eO263ֹ;.SC̘jay,ԡ=*[C|7nCv9dX-Gg6g.F!!]qN.f2B?F=I+}7lwwPy/! ަ.!0y8d<ڝ5rɹ? f,I=(+AOQ@ :uF;HaHH1H9JqޠZCTQcW3dCM2MQfv$sWJ7LiIO/ePϥSfvpXJmS0I82ndDG30Uw6qExGn(hN S!hM,Ҁ `r $U6q($b.|aH1uQE)RsH'SJEn4(9>~Կb82pM'y5soj bVL;­J,YuU;N g5sK֔`1N#cc)\X%g=Xtֺ>YqzDƹ{+ 搧)+R1}Wm[52`@w F3E[[In8M2%s^q2( ozs5OQ@[U31~kz-i񉮖9H e+8qjV !i`S8EQFM"&ba}WEV~Zݮ.I^f/',O&KHYػ&PiUszRVeIpQUi2}(Ɋt2p70}jN˞ޕrO2b 1JK0zWvzyG8'֨͗,YESBZ2iMcj8#/kbXD1o]% pJ"v!ȧL9U9 GIzV8jO FDrޔ&|1eWtҭBc- v\ XSzռC퇔݅fjcHTV+хqd9$sTЂʯ.K/! )aN1y#J?ȭi k L1w OA]Z/.l'هף)"8j(0OG Vj.[#|}rNWgu8&1AN q4H~@:z=V;p \5qrZV,U7V9[#j d8#K2-fh%QTRI8 fWI%|JУ8J(ԓъV*qX u(k)k.$+dsT5AlF=hU+6U[{70!sTEjS }HcX漈ŀ`[sƊdS]Myr :M{†bxg'xfs&CQjIJu d{R4RBFv+M8v0}r`޴r>F`UsơOsVyB(UeO+5~9ܭ鷵Rَ;ӑ 0fjOa ;f  sR,VK,A<] ݁@k _CkNZ]Ч  J{KYmǠ$Ok%AWI3Q׎rijB2=ȫP,Jx`h߈i2O%:*Tc,Hq)Tzi&rDbv <$x|Ɗ\ _`?7QII{Z鯮tĊ3;Jsj.D%j䁻9fG ;z4)&H+3;궁p$3qU!smҷuY8 I$դ# @]? Mieu)jAlisShL,5BXqJ]~][8W>p@O&Ws!l 4 HjR,W]^+9up3ZяQEƒF`Hs)X:VBi`Q=?Ek%>\g],t⼗`(8sիi6 鏽Ҥ] MZe͜z֚CW5آd nނ/0đ/js(K+d;h\A!4- ucQy|@aWLD*.zicӔkMQ1Is. /jIlu&tNVq#ҼC2uP{gܫ9hD9kZrpӋG(Ueͻ #< 4KxXKrdgn>UЬ_bGqc?Kb2Ÿ8J'YC/c+Ca)\tϮx54+ Bzh6:ro(W=KN溌g!O`Aiq` AG79Š4FF2^.+GP}C|e,zmSl FIRlA̓==A8 =jGW?;##ƍmdɁ)hVa̝i8mncq9ihYr2=1ZؐIG緙Q:DOQDr1keJOU/f[kDtj20RUA\y:4J8=)nV3b^o6N7$z5[bRrj)R{sG֢gl֣XJ0`=on 8#<\gh_Y]f.LLɷs3U/neX~fc=)2A,֊LWeK$PRGzӂ(.=pr:ȜQczI;U+|Nvi 筣  2њF4wJ8RwoZ>\i"B1SsUY>L)UÝ޹Y06(ۥ|pyָR2?j?̫1}M+{xMkҨUc3֜>b-Itm@AbX w\# ddt*84K&hM(s m^R2Q5Y@Z{tfɖVkhFGb +9Record 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 ower Balance and Strengthens the Quadriceps</P> <P><STRONG><U>HAMSTRING STRETCH:</U></STRONG> By far the best Hamstring stretch is our BFS One-On-The-Bench exercise.&nbsp; This can be done on a bench, couch or with a team in the bleachers.&nbsp; Sit tall with the stretch leg in front.&nbsp; The leg should be straight with the knee locked.&nbsp; The toe should be perfectly straight with the toes brought back not forward.&nbsp; Try to lock-in the lower back and look straight ahead.&nbsp; Then pull your entire upper body forward.&nbsp; Do not try to put your chin on your knee.&nbsp; You get a better Hamstring stretch by bringing the chest/upper body forward.</P> <P>Do this hard with intensity for a total of such an acute knee-joint angle, it teaches you to st way bck. And because the box is going to gauge your depth, going deeC`@޵CR,;q4Z (4RzUrͻqMV#p#ڥhrFwC3Ҥ "2޵6i"" =@  sېHD7)@~!gmқ;Yy# ݉inQLNq#<ЇrzdV#E&p0Z|Zm6{z98's|e!gKwd L+m!NH\(:T*DѰyCҽĉ:wM\{SmN7'=i2- r9608+qh\^Tؤ_)VYCFa0[y$砩wh''08aXtITpAR8Ơ8do2pfRڊj`Gerfect. <br>Bennett got hooked on box squats through powerlifting guru Louie Simmons, one of the most accomplished powerlifting coaches in the world. Coach of the famous Westside BarbellClub in Columbus, Ohio, Simmons has trained dozens of world champions and world record holders.  I competed in powerlifting when I was at Virginia Tech, and at that time I read Louie'sarticles and visited him quite a bit, says Bennett. I got involved with what Louie did, which included using box squats, an started doing them myself. They wored, and they worked well without beating up my body when I was doing rep testing. When you get where you can squa about 650 and start doing rep testing, it's gets rather taxing on the body.<br> At Marshall, we played every home game and practiced every practice on the Astro turf. That turf is a monkey, you know--really tough on the body. During the season our players couldn't do many regular squats becaus their knees and hips were hG- 1Չf]#>M50W#h`nHw^>K"?2y I$v)Din:l2C]/v)kި?! h %=+T< n'#Ck()*Jkua/m Ļ40I:f*3XU*!;F@=11B-T7ܴN Hv7/İgGQ0ʨX=KCpGr.*:K==&['\R4ڤZ148'%ɹz#e,ω|{.Zd~xl /]O kl4  @x5!{w"9dSٙ94FJ$PHu#ӿqE;KIBFc驯JqSy.G '-vMdnIW'%E6>!UU&@h͓Ʉ ^|Wx$2PS}548߈q9O (숪iOZEj&OQ2RV=ԥPƮ=Uc=RI MFr+_RqJ_]4xJ/b-nMs謡MHPH {&\+/@NQ Fh|[skPmYtjphC7e7;Ғ@P>Т[e/-Rbq%#ƖRI).xC~>&Ai^ 7?Yzv޺<)zIڒFiR-D,r1Җдom߮+*jOˆpNpO- bR+1Z##!Vin8:)Ci.y~<ۏ1f%'2Oid2u#nyJkn8?0丢gq3L'^R]R7RJ+q͑77yq*)}=Ri\>漰4iu 0\;Ŝ2q,7,E֡X&,yQ`!+nH׫b12rfԇ V٥5 Ǔ: _3 ;Q[o@NNXU.94ˊĸTԕ{}]XއZ7oOQ@}F- Mx&%[}iX0-mɔ|q'I[[I SޮFՕ$ܮX3~ JBCoj@!74hY,-Γll2Q\u|bO NIʖL?f>DN!f1< -$kMVe)5l>Ko/Rc%q_ش jZJɷ[Cdqu5JuiRd KXԭh,2dyBTOwuYDO<!7)#2֬tm[`!Fc.!%›Fӻ5DG_cvag̓CVTrYhRK;J|H^}PU1")o1G:X]w751{8!uq]!)y'i쬈IMmY61+x7e}ƂT4P] Z'+(d<|i(2uűG*E*@9 )Mߢ9% v sP:RI/o6z±j@i(XuOنsrVPPp\}ŧ#fG#-ΥQ)߼x[HW_.O_5#3J PֳQS׹hAcʆW}k=%EN漰T |=}!?sn~Ssq\{$6.HnI4}{%t<Jhs_'b~;OM4lE-9wZ?Pd9ifjӨƾ; + ~0>#v5|PyO6t0浿)$uNuWx&w<5ڵkpfW}%zWNO[J~[$ fns OQ( 6Lj( ,r-E⠍lmgaXհFֹp`^~L94GE:.c견2@,QFy+{ycbd"B:X˝ﴮx;Y0H:j84Ȏe9Џ9oǔ