JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?X#pFv?Τ M+/!'\ܖzׯV6O/ƒ1X~j!Mo9yHH4T1T%A=2kD[l-kPԵtWY[12T[&P9l4g n6i˸vmԨ?k'@#8p8 ֣B_X>̺\huOS̻kdsUEǯ#5iov/c̐B2= Y N$9M'IZ{`70Ȃ _R{6թzӼd'GVBd1C؋g-S$gWyTe& {5q&eM+$uVgJ݈\K0#+r2rM;6c>[j\ȍRUj~"";ۦ r8+ho&Ke]vJ1=o2G8d 譒>*KOB9o$#Xյ!pgD֕r{V8OE4K$[GJu$]=ť9Y'=jCMNK9.mź 6ް"7wZi u+7tʾZ(1'ew?grlvQ8<Դ0Mjֲ!XHiB9gI_)Sv?oou-n/eg`1Aoq7cTEiJ[L$/Z-FA*IӤey5ջ"N«,em䎎Uq\O!Gjc+9`i7:7ӤP~ øұ.<'o<[ڬp`9+;Q# Ԝ^i2}b8k  氆?#ZK(Y 92GIsca wpDکjp6XgZCNGh Och#BɐOBkaT6H5vvŖ#fe&6qyX1z7H n 6j kՔT1hI"X58YD# Ufa%Y|ZQx>`6;?W_w,|9b-ftMez[HNՀ@ Zys RDu:Jty㷷Oeۏ%mvh&XF~zըk}7~ ;wȰ"DFqcLJbec,{O ZRIxygcn;Xھui.r;{ ?*~Ҵ[P"7f!{#qenԮ'O8_6 >!|M=Ĭ'8Xup *C.ez]-9,21) BqַtM+[m;er c QPB<c#ztٲNz½IT\"ϬGK s.ys9/5AkI.$'q[!72[ivw6@2Q1?^kW{+ eE#>:wǯrҡzRvB% Kx!>NHM<"E=71vsEݮg"p eʷk[;MB+{i|3Xܹy:Q7vFU`G ^h׎*z/STce  uJ镱aԌ'-Bp0HUs .2\%O.ܶƸv)+Lj6Q٥IofY1ѱǧ_Z$N@ T̾[򔐰8zqNUӣwkM;%&clQUF2-rͤ :sWhQ=+9TNQ\F忇*F*ծќсwMTAUѫmܨJ)6'mOTVTr&U={y\Hђr7zqhؒg2:W':jڦtײYۻӱ{[My8_,FW!_K '#Iheo<뮏lۘ:j*itWVm-E=Z]o ?,x[ƳtvGlDa,Nܿ+}έ%B7=]Q_29;Sleib9Ffd*Ïϭn_xA#5e`}kΥ*;26]komC|I*li:Vm٧nS ΎpF=gKO*q(<A]5#h;F;mjQx~+V /6P0cOW緶7ctNRC6#)$:6YUP(WL^+%77ܬjo#ࡏ n6STWRe Of#;PC6_f1[ V2}tUZGwݐN8BP|yN2zsֻ_x+e6wj`֊JܨPw,ZCˋh$t]-x ;lC 1up:2M7-٧r@1iڠUVt{h4O_+\wo'N[UA'@Xu[Úk0:GQ<:nV{%ukx.vMvܩ(!x SKn{1k{1$=k3!ٞ1 s\84l!%aLueEH匲wc׎W-p?9?t7B`cl"F:[׸\ULs74FR{D4ӨG`OПQEej3Yׅ6=GcEML4*nf*-2U!sZ>!wjdt.l)p27]5=IJ@Aڴ-nRV8{4/gU4?Oix[ti~XmqtH=O·ZĒZRW9= jZF2nZ3k\4r1y֬s 8I>Img2fwF@<}JϟFӮ^9 Wܤ0C*ܻܽhXVM\{T7:$,#6"??Y0:|^-VB/9P3)uF͡áϨ̾D[bLKYJ-npZE<~t氎{-VEZ&Eٷ tsz-Շ]cF"|;}+0VbD׎#ާ޲$ ӶkUf%؆&rbVWRQe[/$TSqV. I.6?:uZhtM6 9$[pu56ZSY#v}ڼ~% -V9Wkc@mSUƥn=jF_iA4#=xH?xpI6⹝ Z[H[&Xm<] [#E;dk_oNGM4ۿr V8=ȮJ u[c$bʌxO>WZވrC$WB'RF9qӲF)#uha<[!`q2I7eUlzx+F?*N|;V:AU++SSI(Yh[ @+BԤW9?vzm_Sҭ-]+nyJ9ՌQXHm2FxǷ4Eża-.RA5kI:^cIӸ3d{d IFG (y#ڤDv-&¨~ӷNլZb`譟y#7LtEWUX:C wP"Kj@/$=F4i&)w`"mȗYt4ѬcwdےA=k>=H1 \uZ}vWM@R; fo|&b\@1V8Z#SKmtdFO-85)}=+6{Dj]ǚx,9?ASA|!LhqJ.(2v*j2[1;tq䱖,=Guo5”sMj>]Һ-L9%X~6'tܢƱ~iN?xrnL Iz4$.nՊyNwMw;ք]HQ=) eWh#%=+2$ѥdoˠ)6:t04£~rӊMɣ)M+/4{3{HE ǮJ̳H"yC@ >RkQӮL,g;u徥ss,֑q ֵv}^W#\Uo]Ƌ PI٪Euˏc9Ȯ?z=fQWP+;xu0,bg[=Z ZT\s]wHeY tV  A䐞8<s]}ωtGXOe1,c9`j:G D!r탌WLq54(r)J4wIӬ<>m+V9׷j+𭮩=qq$8*`pQ'ЫU莢}*5Λg8FZ w$k SC).PN>zWwi汞V ZsZki ]P4#cZ\.`G}5I i@m`^+p]#BIǠ|-Z]*Lc^\x~Vㆱ{)a0= BQtr\jz?w1XUfc#}AWA$Mq2;HDǖd#?8.45V-L$wS7H͹O wW,UE>H*4ybZ޵%"eA ՛=b[! [Upx麴nnt .MN_18_U& B#h .)9(~: a`C-vOY0F4Rv|uci"gk*'{7ٕNJX穭H$Ɯ"HNI7n u9Ҏ]@rrk޵ŞfҹtE6g\30YIßFdc"4bW̞Cܒ*QoVD8)tr72nlҮnH TsW+idys$C_K.βxe)9V,Gk9r%mhCLF9aԫgPZZ$)ы $ 0&QklQR <:J٣c`>tl+J5:҅8_úul+}݈c'e)tjV[P@ey@rzoTeƁU N@OZ2VlK:IFu6ϵwd>=M8]K͵ajYyFu%{iQ.bnv8RAhku;,Q'(_Aֹb`%v*m6koG\kՉ<Ȣ\ b])xQ:Js&pYF3G"N V-5RNh^(5vY8U)A𢼂= ̌WW&nW-<Ε]6}1ZK2I=>LFm@bz]2 = 椿דdqIk;A Hӧ{ OCbѯk1€ 灁[W\k=nBpkV՝AbqnߏZV9z]zJsq~RWLJ$M342aX3*xRI @v)3*~/|"(1*9KJ'o ㌃Z7s4sMYq vWhxiP~~X*ǵu^#ԒCM eu8 gD̔.p)֟~*MH$n=Kj̹! j?1zCDZ LɖfP~P@yW'frsR5nKX֛O<2\?{=Kpj\hUe#z5X4$34KA]62 4,>YcJuU&Qc/.%wC c!U{U!b' 6;OUrlYcָ[LO ]79FiӦwI+#@vĦD2lt+]NQ@3(`yd?ZuuO /.mdc{W=Zt6ĚPmaE[Ż,yn6b~!f6{HY#>>?Ze1a VK 6Ĩ@ 'Z7U*i#šZ=]b<Cr,̾s(WTTN!'$ђ緺J|/Xg5VZ2C{/~h)r_R*浿Y%"y+Q+rYd\qT1H; GHK4YxB #G^*#{"j T$?+3Y~Wn-X<_3?JҾ@5 1(Aݍ9 NN+t6U,,ʫs^`NȨ yW1/ bnj٥[Kq@PG`N%ِY>85Ԡz 1x|=O+5#ԵǽFwg V?濨> ;YU9kY2P(;"U٬؜`­oC.0Kw (!RUے;ԏ)$*HC![~"$.#Uc,mrsQ_BqǡSSIj=GJi^7a9\n*iLUI%,ʩ8z ֮ ޿WR9^]A?jѪ(GC&oROT=քe`>ДQQ$FGZ?-RK,0W857ɃZH,G~QZ1{i<ɣ}zҴFOvٌ̾@6q2 7h2rݬ$({/cNBYT¤~jG.(?S÷²8uVqv9z֗mI.8EOdRr;n;5if'S (ean with 135 pounds. I kept on breaking records. Coach Rowbotham was awesome. The best thing was his patience. He just kept teaching the basics. As we got closer to the season, my knee was feeling strong and my confidence kept building. That meant a lot to me, because I remember the doctor saying that it would take six months just to return to normal. There were a lot of people who doubted that I could even play football again. <br>Duncan not only showed up for football practice the first day but also quickly became, for the first time, a starter for the Skyline Eagles. At the end of the season, Duncan was one of the leaders on the team that finished second in the state (within its classification of biggest schools). Duncan was First Team All-Conference and a Second Team All-State running back.<br> I made good strength gains during the season, added Duncan.  The week before our state championship game I got a new two-rep max on the clean at 280 pounds. Everything that happened was a pleasant surprise. Duncan s totals at the end of the football season included a 295 bench press, 415 parallel squat, 300 power clean, a 405 Hex Bar lift and a 4.62 forty. As a sophomore, Duncan s time had been 4.95. Needless to say, Duncan overcame his knee injury and a whole lot more. <br> Your confidence is everything, advises Duncan.  Get that going and your body will follow. As you break records and you get stronger, your confidence increases. Without the BFS Program and Coach Rowbotham, I would not have been as successful. Plus, training alongside all the guys in Bob s basement, we all became best friends. <br>Duncan has developed into a true Eleven. On a scale of one to ten, Isaak is an Eleven. He maintains a 3.65 GPA. He has never gone near a drug. Duncan can look you square in the eye and tell you that he has never had even one beer; and as for tobacco, never. He s planning to play college football somewhere next fall, and because of his injury experience, he s looking into a career in sports psychology or physical therapy. And maybe, just maybe, someday Duncan will continue Coach Rowbotham s tradition by training young athletes in a basement of his own. s 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. There are 66 possible records to break. Each of the six core lifts has 4 Set Records. That s 24 possible Set Records. The Bench Press, Towel Bench, Squat and Box Squat each have 8 Rep Records, while the Trap Bar Dead Lift and the Clean each have 5 Rep Records. That s a total of 42 possible Rep Records. That s why it is easy to break so many records. Remember we are not concerned with only breaking a 1 rep max, but all kinds of Rep Records. We know, for example if we break a 3 Rep Record that our max will also soon go up. There are even 11 more auxiliary and performance records you can break. What would happen if you broke 8 personal records per week for one year? It kind of boggles the mind doesn t it? The Sky is the Limit!!<br><br>_________________________________________mоohu ثpmjzDڍBjc*\L nO&Pr6ZPu0ͬ$/F}aVđsEJlq\-kP>L;NGd!-,Pb71Qh𬍶F6'ڿ*R=>1gZm[)MOuɵHP.feR%30/R/E&jƤXEl[foڭTEYLwp|l7YywV2[mBȆkF u3ܐV\V;}F*:̌ e7 ]LY9Fag?jH ,?IuƮ-0hdkO5qXВa>#5Yv+06I|ğiOh5gڊNbù)b"$%Y0ާ@g3Ph-ØQs=~cα |O*}4]evghjz"/c{Y8r8W **4/I7ځp6%4-8,Gy4fDp0V7/=-pԘ<#騢\ZYbEN];H OnT6kuA(T/968zg4oXfCȆ0J+$AV/G'-۲}>,wzOvehGZ r\c.I5$j|1G} ٌI^H:Hah\c&Lml7f 7.+.s6;Fn(>1ډx#EjI=k١H1Nm8Xt@!hto>t_/wUm7Α-26FڝО^ ,rknEWqG~+3Ƕ`V\!U+mi%)Ӷ!%mU{qbЕpVa%N߬Ҫژz>8LF(^G<հGċh [lVBY9/G >?$Rc>؂O( 6)ik%ޝo%@"|OlA*k fz)UR"0u X~&Dޘ?W?&>QfӞ @i^ǫ"ꁒ+Ncf#,JXi9E,tN2<1Fn%T{WlF댦2[KGj?> q9m->x{k4Qs;`՘2ŽoYqLtc ,Ƀ/q m6AWs)&UOZ <;4h