JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?E+֥]i h` {Uyy4>i[yX:i"V)Q=opaZIW`)Vr㸬D2I[B$p Զ?dx?'TR.|؊2(1=KP5 !vb3f5_T: x> eQ'>􋑻?N&i[$H@ֱ_yJvOEoF1p|ylHc`Ҵ|Yu^[E9Urx1Z<QiM5!EzmdpJA5@0UKI"w8ҵH!f8c#ױv^jVvHbI`jm/R{tyV=Iɩ-Κ5tgLdH#$8R$ OsI̚, =3(e%F%nG)Oֽ+V.`!KT,2_PMr [+aS~F9w5$K25ϾX(R x?զ^. ~63a^vpcU ]Y2(8 b KMMBh Yl-G9_Tjne m2ZRG#ÎAyGy#:gG^,ww5U=4BnM^}FgH!@% `=I+u_$Ћ[aUn u<}RӠcfX.^c1!K bq95Bd)$7\ˏ23Zd+7Ex<x]R-/V1 .D}q:>, "g =MC#C+gvSIomz<'ўɃQGpw^wS]\-rԀYP )Hw۝vK*xCIA {n]k37sgqtasGm_6/$\7dֳbZr&;oo9ǰ>h8' !s1Xg(_.7c܊cM"sxSIQWW {-IH0Hy[i ŕu}iI߀O^ՙ>6vƁA>% uh9EڧŬ Hu0mim$ %.ʫ^jjYŢ$gY5x2;=^ .,d<^ B2=Aj?kiTUQKk"T,:'MI]ny(bĜ/qRufGR!{PSע9FA99*g@F8EԚHXv4hϛ} -&ս"؛IL>` (''׃WZIHIGv0El$*  \eupN2=[pԃmIjf/IlnTEy(ks튊_ \X]g?{ڶE_i3h6T׌YF{孼SYUXIXX:|խn殹gRnmm,^KV5 2r"%IY:F"Hm-f=y=xSӯlxM('ӕX&s4R 3vm#=]1$-zrl׌3:T-4/[`>{OAja SfH2q=ӥ )$vH]wZuTH1:䣴8_ހWh[h2[w\HYI[ (i92_ϐah9QaY\cB9n,-eM T3J+wdsEdQ׳YhXNJuvVVŀ Vuc$/sڵ<9cj$,:ǨB2sVyV=sL,b|ۜ䃐:V-[6I" IJ¸Z :lg\bѲK&m n J$Ao<FM݉3Оx>]$m?|8܇=3ֶsv-LP,N5=mN.5MռC$֯q",i&zv 7om]ʒg =FF*׆ Ǭ1IA$SuQI-PKG6&t2#r8q)!KMc&q!QJld^%hY.aGQLw_z|=aw5n`CsDp>E#,UoklW'j^  I1|~5}tmCsI(_\ pM)ŽQ̵R` hi/q- +pwᇮswYWVෟP=񃴱#BVNrj]'M<jv&WU;S Hօ]i.$; cC/o!y0=ǨBNPuM۫tH$Vd=*)nE#8e2OlfOsCO$3[C +`JqOaEbE\umVP)۱Ni=T?)=zanʐAkԵ|(@!r o5J oG1̇u^wFf6z=2&);r7o|_\f2mԞ=GSI22HX~n}K\tmpǯ4675 T6>Jn7BNebg<*V@ 7ڟ, p~ojڸ0f't1Bֵ^1ⲌdSwzG sgKF4sc~(gkGUO1j W˨;N$e5ySve[^[[.r@?wy;=9(oq Fyj2|r;]S"LZ޽O6!eqX_A Z֜%*WB/L j̘Fxf֤Q"nۏ~~5>+lYYPvPBD>"sZ]L9jng_> 'D  ?:{}o$#D2"C'rZnFYnʙ;Y>[Vi,X@:zG>^9YO *{K&5;J49obtqA,+ Z%``֣bKteb~Usc0!@?Z:vrjrR8 jy8W5v_YO1F2QjIW'=ғal WuKw.Ȑ'^9ufTl0T/KLyLO9x֢Qy﷎qw#2q[R;SWV[o.N S\B%Aޢy'o'ުK6NH懐Xmp!cVp`P)A\9~א*``AVBLv3`wJg $J34Ku9V='^er,`Rbt%}1RDFqj,<x73B[qB(;朔y g#{+?BΊ1^K湗89{tҰJazקZI2GTW qIkr&dr[=?Zj覚vfNr0xOrOi5r.n)?ȡC NnLԦm 6{~5>LOޯpnyF~USniz}1 UDg98vbw29Υ6tI T=*Kd-pY:a@@{T&]ƺuż!'h듞:.YtZ#{.P$˴GOc[1q}/d JtߏGBi 9G_@?s!xϡ\ΛGB:[$OYnPp:fZA5LヌGN%m'}:p׊D8ve6jzj",x2=ي t9S4-N _aJ|5>v"0YcҒHs$+vbl봻MȖ;`U vF:ӻ "FYcw0lCڝ0vtS`\)]vLIu٨?,Hqꮒf#+3 FX9n|fa(<;rDwJ ~bZ; V:|_ߡU 2qg,h|=REhټpfCkLiVi#IA@8<QX[SzDbxgk=uE3V+ž,V^n&\~R@y> Kē￸,;c"}qcmys ?,HTgVyys~뫋 HX.}֊(U Oyr啂${EЙj7Zi2YJUX1;q]ŬHD,Y$m3E]4M_[ܠ1H;&v'iUbD?xtT'f'v2xٿJMsuJ=`b>fEu6dёR?*f 09>å($j;PSqlRQYե+3*\xW+in;dBd work becomes fun, success will follow.&nbsp; Bonnie, Cindi and Denise, it has been fun.&nbsp; I would like to thank you for the four years we shared.&nbsp; </P>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 atigue 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 th 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 Recods 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 ong 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>_________________________________________d which uses natural turf. As we continued the tour, we next came to Bancroft Hak'DGnd/z1?(L$OfS&AͪtkS,:32Wj3m]n:m2td'klmifWJf[t9>e ̀^,YF 9|&qpYVїmV_T27aIM$R0\xA,_PQd~~;XC1~4I(w)qbE@KH-B3AÝkWj $2l7U6dfU_A6fB9wg`4 {x`$yzbd.^SXٽ7>(K.褫s9:ђ!LR;3Pd$ &0g;MvѦfT^iN%WiĀ|ΐUcr76R^opMeu v2LՉLd-$TVܛ.$Pra]XHsdFI U0_RT2Yd^h}ix r}x_<ᝣˌF;YWUҶIDj|mdAăM,QȊxdGa,54|n[p}ArIM$EV Qa\_kCxϼOM.rr_q2HG5!͈ގ>ZN8Vkљy>/6gV&9E%d%i  Ukbԡޚ9{N?fF6 I9Xz6I e^Du[OgXU:2NtvəA쀅R?!—lXM4dA'kE${z\LGuAvTMc Se*l6(5h#6b u ڲŠ>ItYQPYcݧV6LLUH~J&9$)KQ۴u_8jF W{mO\FhWYy!SVF>$6n*!!kj7,` t<>ĒWdR#mK?34s:C?!ą#fE"<Mt@TF;DpZba; Fq9}=PKam KP-˻C4Q.9S{s7"dc((lۯa-4E&#;C1=U~uX'dJ˳dh_%c_]:=ZuaR+Pj&!Gl~&dFc'/bˍ͒m%vLAKmԀO5$’Q2y,++)6ט "f,QVxz>%Fbʦպ~ I1@@uzi(x~P. EXpIA{±dР f'g1]!1vڠW]U؃"rra+hxx F/b oۍis1UfA8͠>hBݫ,WZ*΋"%b_,]T#'񏶫\y rɎޓ#_S+Y ?Zՠ^V3c|21ŚwTIhINSoOOQhձuI