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ÒI„ò\Ö奫F€q´¸éVžÉ|Ñ)>âjcc:‚9ñCw\ 9 ¢³®íâus5ºÊHáÃaøŽâ+DÅ0èãþµ^t”FK*84–€aÛé–’ç}ãÚÉœ¨t,úŠì,ÿÒÒ;H›sÚ¥†3éÛ¥aÄ`·Ü&#Îa¸ ê£ gÜj÷6·i5¬N€ ‘ÿë¢Qs*-DèÒÊ{kÀ÷²*ôÏsV¤q$l™á³¿&«tˆö¦ò÷®ãËz‘íSïâ°©HÕ>mJ2èɱ²åÀ («lÄä ’xŠ¥R}ÅÊ„ŽL×!ÛvþÏ󢊺$Ô:¼u‘É5´’’¼ôÅVu>"—ÂW–ÚÖá¾h@cüKòŸÒ¹~ÜZÞ"FÌT a¸ç ÑEU&ù¬)|"Áp%heprXd•ÒÂë"î Ž(¢·™‰iNÞƒš €ô¢Š€ Æxtúš( ŒŽ*3E¤•éÏÖ•$À¢ŠC dãÞ›ædbŠ(ŒFzS"n.Ò . ·¾;QE`[–fÒmšWw‚C ‘ 9ük:óE´yCÁi xê™ÁüÍV1œ»šÙ\F‚_-PyŠ8Ù çUز NqEîÛ*$ºh7:¬9Ç™*Œþ4QE4 ÿÙhe same procedure and again record your efforts. Again, on the final set you should do 3 or more reps up to the 5 reps.<�br><�br>FRIDAY<�br><�br>BENCH PRESS: Do the 3 x 3 workout. Use the same poundage and procedure as in Monday s Towel Bench workout.<�br><�br>SQUAT: Do the 3 x 3 workout and use the same procedure as Monday s Box Squat workout.<�br><�br>The Second Week: 5 sets of 5 reps (5 X 5). This is a brutal and long workout. You may wish to cut down to 3 sets of 5 because of time or energy especially on the Hex or Trap Bar Dead Lift and Clean Day. Select your poundage as in the first week. Record your efforts. Important Concept: You should do 5 or more reps on the last set except when doing the Clean or Trap Bar Dead Lift.<�br><�br>The Third Week: (5-4-3-2-1). This is not 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 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 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