JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?hp{ h[ Ò:F}y?*z]"~ݚp2Tۣ8 3Ok'zƜڱ0a# I7"_/v.z=M.35jc2 ԕNb#1>cyC;ӂL7 f\^/T ѐ =27;P Ja^I@H'd?R>q'P>dl)Y9R;mk9a>gb$Ri) \rnGץbr\DF&G NH gg FXI# u9+(:/ &emzTm!-8};T/Bdql$1ضsBlmĿ tFg ?AfhZQ]`;@Q#E$JWȗv+#Eu[Ii2G#Ҥ͔`)Y"( "P&l`0=E,V[$wt_U迊jf"#W>٬Vv|RAb˨#?2z;QʍY7qR r zz.S}&{sTr1n} W;":&mW>W.`RsrE(wAZpvjx1Z'#zP<VPx4r3K swc4Kqnd)'>Rzݢvv-% cxwIdxV:WYfWǏ-S^a,5w)@QLS?=OsܭUr^,TUXBx#zmOY#@!G=@edYa(AדQ|ZT&aÿ="ެFxI@L>֮-ץUHQ#L/\BRVڠznM2Ӿ)/ iS*|&Ӥ E56$uX'b=qWŵFJ9z{9i|Nb7v#"r?^uK{qíI m%mly.垥nV|/4+uo$`! +޿*|g(}SF;.h'**h]OowC8[UMv>~~.s9HfE?֨O߽Ӯ8N:v;n58*Eϖv*l<1:e:5 Y/\/ c*Z`>sy9ݗB(r].wpWQG0rtVgȬ_6?k]JirDl:zWH"cc'#^?JvX`SL}7[_BIqȩ9f@Ukyn5ky qIظ`@ϥ hzRW*#6pA\t5,d`, A5=9 ďZl(H w.SJlkNv88@?/Clּ\c'Ok|M&MQ9ȭ񃴕Ұ5ioţMŐ$ȌvaFGAV/jE< KpɽrڗɵR8_0m4)DXDc uwdxS-?(qsKʽDbvHb`_unb%J $ ->IwuvΗr{ *=֢PKSNy5Vޕ)u}.E#pJ3!xs^[Y_Vb7=r?΅vJVG; W>O TǮAL=ݼt   xMǛLT89&\ieD7*3VվJ\YdžoO?{'DT1|0zϟϭaxMxrӟ#ozQme;~^W$҈#tV`"5MdN]2Ĭ|lKBUt̎ByW>Sp3šY's&~\cYcN:Ndn(L3\Rw<ŧq.1зRB|:v;[]:fl<$.oS^RԮ7$qMs@*:\n) Ҥ E>`4975-c_G̖<O }}1O{[]N՚8tz.f,V J10z2ᢌTqj_ ޣАr1|S`ֶ)t1:"BBSaq$LPxz]4XgP@ՃOP@VrA%{`R#f&9.u$20+UVh%Xg9 t3=}+$R~DT}Sd6}qO6`[]}t$ " ´^B[jvS{jP/  9˖NCqQHwmz3V:3hs\@_޳e- $sk @sjYHLNSt-ggff5ɗn:tUm€}srAH )#4vǂHw*7dihV94q(mfchdr3-,~#$ ҪGhɸʮb!)QQH*5;p}Ucg"&Ksf$.-k?Z.UN>خMѦ/ qqdua=gñk"dǮsvf-_[v2:."neUdn3&+8[]?2=wUHqzMًh)hb"qF He&@< Zq1;H8L]H=*TrzQ]M 2|RzV'Oxz8LJDUGZ󊤓@Lծºk1r;(~"𦪣}ZV/s<1]Aoz|[c]`qZ;ܓyEQ%mɒWenVw Fqokma<~DG<`6wv_I_![֢3=YQybUqES[ D,$mw$FO1Ac!LrX26:c<^qV㶻H㷽x ljA#'G\yck=p`mIOsT׹anT7G%$k3_:L?R-άy,[f5b$' `d^͋A& |1?J c|pHUW;5-*s:8[6_K FKnOtLJn9C΋Kĺ^jF=Dj+qr:n{iY%WQ$q^m |s g޲5hb HlsYJcusgwݤ2ʨ0@j-=MZX] |3쐿8'Eso%иo'>ho}~mgwh<;#wc>w0yұ5=oKNQy!Pҷ8\5̐ s׊Y1lncm6" w5jvV 1pC.W"Q]jw&1m9[CC-3Tg#QYg`mYrʬ>6ef¨W%$^dAG3ְdfҹjR%*hs?thdM剉R9XkIWg!&mAǵ=5RiZh ]ė2HHUpB*I-Ź'+XRd!#xoL}>D%: v\&w,cA]S>${q *-9h=4 LQokcݲ[ߠX׭x!ծ\\,KcA?*jNK] *E-X֮E"\i,q<lQ^Nu[YQ@;o~O#ԍ^8H`hFkzV͘Ҫ黤jce%z%R]1Ȕˆʩ%Ƶ&1nP?J-5PxT#QʻuFPI5kg#8?Ym\):sP/Vc]"X_ .vx ƇbeVRV^8?8;.EIl֖UZPc,)4-w3 s |JWI>HnfH0}֯sќ/éi'cr&׃jNPB[$n?·$5NG3mm9Qj/PT$矺5ccvEmN >x85.K7SN~pި1mVb~y,]r 8R 9Hr{qG2WkIcNPq$1[vY|N'8lz$m,n7rX~Ts6'OLJgx OZ/ ̚R nGE[***INO|sXJ2G.ςy.hmN06&Bx+\H vN>P &0s)j]u ;NG,h(mX̎Ǚ4J0Sv gW\+ d_ >(+(4 s&{ޤxoI1 o*;ӸcT&)?NS$YHڊdIJmf"D#( mÕumXc뜚('@nqۚL=TQH_[qG>TsuT[&^ފ(`Ť".NI}}*8C`bx@'g)(w{\m5 l( %fkHQZ^ph,]j h N aR+UH`RA<~9j]f[9 FY:\99֊*ْ 3#Gې]RVhX%!>Q@F1,"v4Vx&4\EP3E d-$ǘ UN'SFNء@2 !0΋0Ad"ERay: <br>The Manta Ray is an injection-molded device that snaps easily onto any bar. Its function is to spread the weight of the bar over a wider area of the shoulders. Almost all girls and slim athletes like the Manta Ray because of the high comfort level. About half of high school athletes who are well muscled like the Manta Ray. About half do not. Experienced lifters have told me that it takes several workouts to make a good adjustment. Inexperienced lifters have success and are happy with the first rep. I believe every high school weight room should consider having Manta Rays for their squat racks so that all athletes can squat without saying,  Ouch! 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 orks basically with the other Tiger sports. Coach Jones holds a master's degree from MU in human performance and sports psychology.<br>Rob started 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 All-State team. He also lettered in wrestling and track while being recruited by Stanford, Michigan State, Air Force and Army. He took the ACT test three times to get a score oyour 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 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>_________________________________________t of all free weight exercises to do and to teach the Six Absolutes or proper lifting technique. Anyone can Box Squat with great form in the first day. Any inexperienced li