JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?H&m(2`L_ J5 ֩ɧ N:6Sb ՈFuGT^8c@ڲW6*ԷU` |D(Ry\Um2xne[rgw cas5u5ؘ㩭I4ky'{ 5HVxsx:ܖ0G#UzM9 /C0 Z tnp+o>Z3VgttHeie2vjēB\R)K#c4R|tLKjdODà0C5Hr~[\! \ۙa\0=jd\؃VrIlp3[,SGj :&n?Y OLw"2i3:̹@=EqSiRXw6&{VИƅe`Z[[/+``/P<cS89KbHy$U[ot]>jdWF@ֱKD&z/YH##VJ3*duܨnQ(5-&3ҷKK==f%1F<|Eb/*QdZ8d'op4Jbƍ[[CbQ>Z\iWw-28-:W}*(Fr5E- sWo1WhYiejA[@PDϋAEYe'2+İ.vP8L/(bT/^$r2 "ҸC3#`Z95GyqaUC9d^ ZK6r 4"kֶaKw'sDmM#dջ`a3dZ[D嫩[BQC7D ox'g s]KFZjwFw,Is]ޥvxeӌC2#p#=+R-T, N/[ռ6&K/r1Unn+`2$ns.@ ~I;.@JO"iSw22,OzՓPӯʦ$ch Ŗfy3#2٪徥=:S-!5IB0WsN;UB@cV%5LGq *?^p(2zGc7UqfT9+!جڅ8: F68wi y\D eu!G1tO3 r$ʮQ֧afU]oZ$f,;Hخ>GX6ӬX,'0xJӁN1Ʀ >+hi| ն$0ֳ|F0 &C#bt HI{ұ hfIv1Z۴z-' #$,)ird+pVHn T夸@vLu%^q_IS>\\ PcgIP??*_x4[eYh 9T񵮣e-1/.d=\t3mX5kȆ=ʧTyoI@QmتSRY#mТ{I."RA~~Θ׊>x =@:gDR{cL$edGjA+٫NK?˞sZ:LќG!Pd 4v B9NKk9=o;R*LlO:P;-6C 9a%C.=P25Y ׇbD3<Iћ#0Sx@ (|DɊʂ2K9#'zWĢ%X{W[\و;U*;b7OŴɬMǧRjxoR Ӯ%XJ y^ţ{ÖVqs8I{.]S@q=k@vc]Ƅ1@-c6̚$b?xTRS޵_QXH@bzZFBE(kZ NY5ZwP3yr'zaBwo’2% 3SiHtLvRUc9O ք7 /p1>Ei$F6:/?]k #R9c"/ %#kK x:wr-%dey潦&@JR5 !eTRS8Q=U OO[eYUDNnj~vϽGQzQܣqՎ.Gr .܌+^U c[݈㰎{p @sPɢyE|z\Tge}u֢.Tƪ̎ccn#Ha!Kw ΤD1ݎ$R=ЉnzWn|TtkyVdڹ}oO6edZEW?k1Ȓ[(˜#+OZm9d Q&͔,u&n?e7!`(%P:)5}?mzdmrj'N,JAeAm{cDcA\>cxϧ֩4/[d=+NDƎIfm YNH,d޸{K9ؤfӡÔ䰚t3z5sP7 2 P.[֭-MI揘ci n!l[[$@ua"<JгeN* >^\G! ES(scޜchO4T(Mvs\%{\v2Oڷ."YX08Ypk[3(O5Fu$ŋ7Ӥ`دH{])x=rxYQv|S*oCUa]nb8e=IImo9Bg^i5-]~|0ide=iщ%<l3U=нpA!KunuIh-[[ ^U3E㦖$ҶS,caa $*C힔 tVi,|{.>]+>mi֑]XS=;+czJXɊcgs^#.8@8_P]1Fٌku9L۷Jk]Bf-F#`p0+J+H$h07 bJ*Qju\) #QaT֥Ԛ)ϦjT\nhevI*quw+Ef 8"D#桗MKJiͲPONN)F1 !_SR!V7Fo݌S-.֊ZPN:fe)K1\{~O򤋂b+:(<`0- &;PIE(O^#i:cd/ڭdp7ca5\F.Mw(**u'v %W1 tִ"E[UJե-gD5˵J={Vf}jIAO/?TZG'PO։w52ۢЯSX )&Hbs \JGkKvq=3yڎtuS ;TnJM2KaInMlGc D,S֬ڭ]wӼ1ߓZ;R;SHȸeR[xrնңq\j8jFNY.Ǔ؎$-$,3^A{ Ȭvu#ފhdP5,hA F@LnTrbSяL+JmwCnW0/NE! O-V.O=m+9TY9G}n[KE&Y}ERO?FЊ H~,]VEe 72t Et)֧hy 7j/ 4yw{Z,K rh2^kd ʲw`?k`ɨaW>ݫLUyhDza{U߅/ڠVaMHݩ!T: λi3 Zl*Zm'g&5|+ц{Uܼ2*Y96>R@aN[EIJֱEq{+#55%đj<}%#C>;Җ-ms:Bޭ^l#U*ݽ 6+tћ=„lcedžF?嘢!x[[$<4ӣhb<(QyY'r%KlL7b]=MU2HOzSd|SL0(}}p>)5 #+<&?Ա|tyV0ڜg&(cEH ]nUt4Oң̀T|&МIjŎF1 T0cRlr3TMjROղOP +&esֵMXuw*3miʞA?Z"u3_U>`{;W&tabD.BG@+®n(ݩR@s{t?Y]윂e$7"ܗ?hm_t>#>v$vD<8s7JfC('*ݺ{= LumO 9 jg;k_Ie|טJ^gC'&O|b.>>cJ"Ir*J\1|UiLJ,B_ BpzkKQe2<UTHA Mm֐X)`⎪rx5Əs8It&āV 5K꫃֤BITd^Ĕ6Ijp6@-ZCE֠Q)aPG'!WqI!!IĒ6C;& rz|9hwqsڜݐE]ዩFVE$ƨh0f8ܙЩŻ{oI3X}bWA#ɬ!.K?$PER8U}!\S|ՍxOrXT5dͻy0 x?ATc3|;V ޔ19jH&`^r}=ÿ/q,xx?cZ*H{7I4$8%=4b7@2sǥ]Nm9j1Va vNUxSpv!@O8 (P8awCH{IǵdlOEə;Pw,6R\^UE 6Z ) `֨0l Ma\uv%\\6G8i?gb$ (?*ˊ{hX'ԡrYațijTtlV_IJE|9f4'ƜR#D*玫j^"9j;3VIZA٢WP*X_ksޭGHpѩ>S5+'@G6 jh=JjR\Mr NfI=on:SVO F- $Ij;m-١~oa)7#xڤmFQO| 8nϭ^K#h[l|8t菕z\tzMg~=Z)*wo~!iBCK_ۜVٚmKSOJi6R3TGC6=)B"o> ӌV$'r+sVqSիOKϖ@5QObo@XqW0<Bk[&M'J,֣:6KXӗ!s> -BXZmV1IܞN XV隟gs3{KhJG@EuSFS=G$ wtJFZQA2i6~~O{I+.UQ5k_ť"_wO'NƊ:]{ =9#4 rW5Sw4cVkg9 GL pʹddڊ{{T#{h`ח|NQ=Az~+~$V[F }w8&TS&-VYsц)A 7Gqj$A1 JMxxN܏QWA'ʕC֋S)ny>Ij3[06 {u+W wö\սM"ffS朡pO<Բ4 `BH\vH$D][o^Qd[Wwwkv7hUgՆ0sB SBƸp>nyBRW?/WO{={ᙛ+ [욶$QWHcT)HĠsSPI!ip{gD6A<1G>5^iOwvJ7U}C+<c 5 aă#~ՇB#uiymܖ&JjP5w"G6}wE֨JEFU n+#GH"*Uv%8'3&vGT+ SNGjw{}T|ȍrkY1Vb-ʿN)XM4PG_(iͶ+Ois 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 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 itis 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>_________________________________________ thick and made of a softer urethane that gives. This allows for the plaes to be dropped as opposed to being set back down. Kids especially love the bright colored 10-pound Bumper plate and the Aluma-lite bar. It looks like 135 pounds but really only weighs 35 pounds. <br><br>TEACH CORRECT TECHNIQUE<br