JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?\)RχqTG4R/cj2* }bMK՝.4>'-W3MdHW 8Y/lS #G< $nLW)@tnm\ G]6> ,jC.5mnQ_1-#, VWZi:}9Mh/fsF'ilQ{H5&6V@uk/þ#Z# 퐩lv-8MA;rqQY۫.l\ȌI5; ʒEkrnӚKtt>V8Su]RAnHJN!HvfPb@ܽ*y''|1uJ̵ENZ#P =7PU$HzuIlk}n)-U{NX'`:sMIUӨ;ÃRVub֖QPhpG.uVQhǕ!Lczt8Fr~ $08nRl2Fc>WKd|8ȨVċ;6֖6b `.yby&x TE\laZ^-&vzRNOzBWvEc(:XgT:|q{:3qt 5zƶ[UM$q[qƙcwq 3GXF8Xu]z9Eu6U¢hZ00_zn}ѸX .@>>M~0ң'9`qmۡ>~)o Uec^(cDVH1f$}*;c+P&m {[ 65NH&f;RHҴus86kPlwKefFgk?!475>f;7C$F.nw$۶01޴|3vȱm1L_/(T'I 0m1dT,sԌN>s*7 $feduRC+\tI1%ڃ,u#%^Oh)Į͋[%#S"cy;sXt=R!7[#X=VVYX L xD,X=Vwotm7i\t>[(^Wج>?`E?hl/"]CIמsZk}NW6sϭt>$ю yn7Msi-&~WLn+FU,dJ_C2,Gg'zctvC69?;&e;2%<-38WC#099ȫOP<,+0Mh{O7#*i+"8„%at!q %SܡT\UN 5Au]ğz\6 7N#IIf 4˶3ZnY%`z ӌSsNJ"oqUΜ.tې(v1 t2N&F :%8FIi$r1iE {QVGpJiqak6'?ƪe'ŇIYW+xJэϧEMn #EVv q6I|G8ls+򛻴 ƒћUE8Wibj yW>Z(ҕ>vcx}.#]Qozu:{45@n/K93Jv٘ϸNuDY& '"(VQlt{'TZ^Z@wnq5$g'QY,i$1ѸdVu&b-lG[*h̥AQ+%f8$.4`&C۞~m,PI=Rkd%ts-;3KJ6񒡑VZ'I!d9%=k Meơ$_lV]Ca;Jl mgp̂:)#=j-E7Nb/ܞ13eD7Vݴs*_nAPV@U›LqG'k(GRQKXMkܦ}8#~׊{ ]P-jqүtn<8HLI#Tg-j?_ kU^2kNZkK-y5"$maW%Y8`kѥYʈs,Π sDugh'e B2~?u5Ϝw):շG΅n G6Ii%֢,1=Mz [maV0x֓2\d"֑mZN+Īwz k| 唹.eoh3>zU-ݮ#jl"rK.eOB]'MV3["-"+nk]Nd*5[n*ÛHHTw9N*UZw(#ž#Mn^85EcO qKwuy6o??T鸳(z/­ n!!QXp#z=֛i}Gsr.e> ȝ%ibNo9XlgrXsKGvkf·V"hT} p鴋_:[`Ǡ?M68.Hr9{/j6چoqasqRq^Sne$z g3ty'f['cIņYga9>Bi3c$cچ@}0eTP}N/ *սIQ8!FOA֞*՘ie!o*R{~l8>i`\ޱM˹ 16{U(&+Pq\T[RHΘ;;۶#5|Y嫧4*c?8:<ӓjrҮf )^+_fb녤qϔkhj$و_(`>Y*0;0imMe* [^F2\C#T|̤n[ig'ު L\c&r='U/Rr>av5ww-qn)Hו"FbA9_ qi:2\\5RJu'l $Gt2 (W$NsE'xgQr"lA',!>oƙ,v׬|I帍Z.Ebuv(tjݐ\3TaVfҮ(b~EY[QsinSW)YE^Cc 1G&1ZH0:+MíeٽEer嫎2s(Cg#8cYIjm hH$tɔ(٘r+>OBJ5r1w2I'Jc#nrAWIsVU^ЅSWHk;ְ-sYb(Qe8&sV#$k{RGzVrķ*4--"iQ[E摭r&t2@20N FTrzTRiPzjRc*( 'PρֱTe*QE4( y>B1gU'6cʅha#W#z=hG֊=hBMI8!D2ƣ8EvRmu[Q (ɨU W$Cx+.wi4vUhk$CT W;mjkb, tIgH:qS9)= ppZ #{r8My6i *yJKsHVQ!H֛,r$N98T\ԊS$ˆ9`95_Aels{{cL0^*V{Tm$.3N縤bRŒzTk:՘yhI6iJBGgcܞMwzv0l`X Ea6-Η&j]ĉp]ݍw >Bŀ8\Kd'I>V_*3Hʐ{ב|GK=c}mN+u65@^xUэ8^\;}GZiU3qֻ}$sSS@ĉ^]Y"ʥP8"9{7h0(@ڊ `/2՝%Ħl;`;kVc8ti~CnmkK׮aH]6=ćQu^ bTk8$ V)ne)|Y]R&<8ԁ7EDQU^͹a_ʇMtbU)qkKAUoX '|.~/cwʂ%Sҗ*s&|I4]ƑCd%yUʒFr+s>գĖА;$c<<`O 3z N6I~S#a'<*5%tcV GzxBJ1}JmVZ,Ik+b/ExNAf-{bDU ZpOJqW:[Vy6^sh,C=n,cR~/+LtT6ZW48yEj󚥥؋?*R`g s4mDG~ gB85J,<#pFEhkOc8$u}LӖ ʹYoF$y4VNO԰kVybr.{U$:Vxf+? [k4ASJGz(nQgJ(%IF!x!()aul}yrLs:(:aыM##o\'q:cQ[a׺pc>4,5‚8=Hd'ފ+vs$1l@G/NcR9wqR{[=7U52(mEX;XMRS@Ew9I8nj(ݐE;+XyOzĺZnHFOފ*_QGY#ZT»:rh r9=QjD9e*HkRƅid0LT SkS'ұRNdoά+XtXEgn8h.S quite as hard as 5 X 5 but you still may wish to cut this down to 5-3-1 because of time or energy. 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 prfect 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 eps 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 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. There are 6