JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?p hC *0)`#iˣGn{Őg&3G(*4DIimq屚wHJ8ir+ N淁.f="nzG1ӵy0` Eۓ)lB=|VqҐ!:Vt]<ڱ5qe)#'K*,hn ַ㵊KP;20:mZH.g**|RntZbpy>: ˭C$XzרG8(hjglЦ> .;֟G ;gt?O NNޟO4φs+: +>q$c< 4 xCpGBzBCLj/ZxYޡn-獧6T9y de\g=Yώiۭb;*8=>6H0 ąS\,$խf^폛U?Cuk,v۠"KY+s[uw0N1bɆ >Mfhcڶ9fgpY@dTdn򌠎}&h!=?ڜ}Rm}cì(Sa?Uߏxúc$⊛I?>*Bs֊\ǁR3W*Ȯ G]އ{,\'[ { sC84K"~E@ $Rzr)V8Hqq3$Sw$OT_5a/NIohAќ#n}*M"e8JRxci*<ޜgŮ~Y,ߚ|G[cеZ]#C+s3>I"iܩAv谄܃k:u}b28kfXGRZmg@{𦺗ycBӌ4;MҬ^a,̭!f;錊XڦMظE9v1|YveC=N bx|\ܪ )21Ax:^F7lR],$1⫃ۆuYݼ5p1)Rg AuqY>9QMd!tpãOW|14+*i#׫w9椱&\j%[Ko=5 )56 Nip1ұ|ɨ[kcmi 77x#f|MY"؝گ"L@WɯXЯl|%h1IՋaqkϼ5 O[e6W l>(ʆm-zI8 Fo ]9f3c=kaėROHiAiʪ08s}e/,a f qxhsܻeN;U| 5,eH 9B029#գ3VU;SQR( ڗ4ӏjMwnR{R~Tۋx.1’]r*+=.d6! LN}:SYq&"II+×rJD[@Z,>rM[y<$0OrVP`3C]O~+M:ާ3]:. *N܍X^'wFm03]ς4l:711=Q{$p誰qr?ZM svř6{s?5ixjY4Ƣ9q"ex˒!*"yH7V-BK̒ؤɎ{Ҩj5K iX6[rPˣJAS?PM]_Ns }c[Iu>+$Ftbc>j$kpJ&FI= =7>D>w0Ul j;>#4,c kUfLmӋ{f2ih5#jqNKGUsQ| O%|l *h ˬENrtz:F5{mLsc;E1zmуFB$Q 7&5?ۮtlиt/[ky<kc91QjCIPבn,O~ /÷ m!K<>T.R{D E1qOң{PdԐ4Dg^oҁM3֣/jic ISlG1tYKvM!ez(ٖ T0)h~fJ9{H[Ħ00ߍZfɡ.$d We[qcqh|5<Y ;BM)"~Uk}e*ÜctXcQ,^(SGdYdYIVχ<:a``7##9~6F{EbQ;`+[D&jρ5A>[f. a&2AtdPAa .JhQtcNjE,3޸0!s)/m='2cy%"=ʁr:Wg,(7O1ꣵuO=ۤacLDzu &T4/rCG#'i)f }|w]6r7MhV2w)4urêޛy򌺢qs#S"2zdT#;S$h [8o: }j^ _Z]l:/gu건qY06 R4>jfAv)>\umN ez9GS7g)Ӭ3m.tC2l~֠A./"u|NWlU:wa*E#AڭZ)Bp]O#%q#3`#u9~OṖyEgOoҘ4IA8 Mվ|/>3!9=(gMkm:'kϵM (\P\jc~c|eK@E&!gdg8+[ʿHHr;UsrFx-v%8}6ġm׭hgސʲz 様2Ƭ8-~GqPj-RQ"qgހOPJIS1⫹[e P\A͌6G%(N{TI$ėo:wnp_hRJ>aڟ5̖,#8>{-'I'F#;xJVWs_!48/[@ϷOj [dd⑘c̜n#Qf^*؛[r -bin0ILb׭C{u m8o \B i!H>f]-WӮxlm?j@SPr>q?w= peay,WV*g*UAPVgA-ܗm&;Ȋ:0ޱ [v܇ ek3u.h؈>zO gsO| 'cܑQ8g= 9?Z~G=J0!  S s@M]"&`7c%I9>Ե @lwSڊكN}h#]HwS>X;x8[1HS|T.J FĞXl۰!ܹWAymZ-k$XUf8g+aOCu5ķD ;/S5\DAOr*D;Vۨ94X}E\ Rځ!(ٞN9m#[%t `ڪF8Һ2)H}3`gQ&\oc_o3 n+#,1]g ZUyV{!Ԓ=*ZSм5DCMa5) h 84ސ`4PaMlR1M<H.F֊&are going to start your first counting set in the 300-pound range, you would do 2-3 warm-up sets. After looking at your 3X3 Set Record, you see that last month (2-15) you started at 315 pounds. Therefore, to be on line to break your set record, you think you should start at 320 pounds. You do 5 reps at 225 pounds and 3 reps at 275 pounds for warm-ups. You are not feeling all that great. For some reason the bar feels heavy today, but you suck-up and go for the 320 pounds. You make it, but it is a little shaky. However, you say to yourself, that if you can get the next set at 330 pounds, you can most likely reach your goal and break your 3X3 Set Record. <br>You get yourself psyched and visualize beating the bar. You also visualize your technique. With a roar, you get the first rep. The second rep is a gut buster, but you have got to try for that third rep. It doesn t go. Now you have to go to the penalty table. Shingle nails! You only get credit for 315 pounds. Bummer. <br> Okay, you say to yourself. How can I salvage this workout? The set record is out of reach but maybe I can break a rep record. You think the easiest one to break is the 8-rep record. You put on 270 pounds. The first reps go easy. You get six, then seven and now eight reps. A record! It s real heavy now but if you could just squeeze out another two you could get another record. You just barely get nine reps but that s not good enough because you do not get credit for it. You know that you have to get one more. Just one more. You give it all you have but you only get it halfway. Exhausted, you set the bar down and record what you have just done. <br> You totaled 885 pounds on your 3X3 Set Record. You record 270 pounds on your new 8-rep record. After a moment, you realize that you gave everything you had and even though you were down a little bit, you still broke, at least, one record. You vow to do better next time.<br> What happens if you are down a little bit on a periodization program? You fail completely. Pure and simple. The BFS System is the only program where you can be down and still break personal records. This is one reason we get massive voluntary participation. This is our underlying goal at the high school and non-scholarship college levels. Until our next issue, may you break personal records every day. lifting in the 7th grade.  I read about Power Cleans, remembered Rob,  so I did them on my own. Hazelwood West, where I went to high school, is a Jr.-Sr. High school set up, so I lifted with the high school athletes.<br> I started playing football in the 9th grade as a 6-0 220-pound guard. As a senior, I grew to be 6-2 265 pounds and ran a 5.1 forty. Rob made the all-Suburban North Conference team twice but did not make the Missouri Afeated. He ended up running an 11.32 100-meter and qualifying for the state track meet in the 100-meter and in the 4x100 relay. He placed twelfth in the State in the 100-meter and was theonly freshman there in sprints. For the year, Conrad led the team in points, scoring 235 points, 24 of which came from the district track meet. Competing in four events, he had fourteen 1sts, ten 2nds, six 4ths and two 5ths. <br>Conrad is an excellent athlete who is only really beginning. But besides his athleticism, he is a great student and person. His peers have elected him to be Sophomore Class President for the coming year. He has a 3.97 GPA and is ranked 2nd in a class of 117. His freshman year, he received the English Award, History Award, Spanish Award, Geometry Award, Science Award, Weightl