JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?+ Lr~jzJp4dw58IMT_?γrsQZd܏W?W-}Y8,N!Ya)WhJ>S @#TRy2+I1]iřLW:*a9Ef*)$Ej(NC>%E{5^zcn@& V_9F =6A z菱2?՟QoV@lۃJs,6˹Z1ʮsjCr/+a5(R6Q͟[rLQRҫ67Ew#!%1 IW0 GI|KMkRQ%wgSI6MXvR2_(|'hjq \8*A*km:Cc{U@訿1cJm8Fv,q.ܱvHjRI?S0By!y' '%'tGCk^j0;)T(c wr'.f*3I9DpQsNHgI[4Ֆi:qܱʷ#\Zb72t߭τ/mp! VUN,5􋘯U_*1q=뫰nctˈ9A4Ʉbs >֝"1Mɦ֚(IpVoncb|`d\&fY4NPxHbKAܩ^|s.YdEѶ`XݮQv^Th9?N+ P4 m(N;ԓɨ?NAYڭM̗A¦J]DrJFNrw^.~l~eJydTvV7\.}+#21xB 5BbǜqƭH\!s<Wٚ.tTg_]]ᲴF\|$ 5j*څAenOMM4)j3@m&+qϧZ5;N"M5s*[ `xi4$'b#MjV0ίmRȫ YW8̓j݀4r:?:2}}+YRV3 nk*֗NZ9$?05B/76ؙ38Go=ʰo:i:UtF&{yӶ+ЅxOfb^cmCHަ?i?eI&6!=@+3+ZHpL`R=k"*Tiu4|#J[zSpD;R3HS4u8!W|JH3>{akп} ӓA-u;20V7\o '9uoX1iV֑|t3>ӆ? x(a7ny\vTޟNFl#\ljf"zdu1NSnp-.8bhsz'Ip pr) ~LjVrPb⺿ OD'\XFx84S%s @zk)1]FC2T=i.GQҠg $&Aui(W)J2@]chl`@fIţz2nt6sIg>\+Eԅn8~Qh:#`bGHGҙQ]#ې9}Lmf֯FSVc3(tVz:E,>njDZ0ZW'WGb-h[虄i2'c)*e]@V0vHWdY;2zfI.fجf0>9c߰H<:4Ί+'S5hyI;[~Y̤J&0J1Ys$n+-]#wyL\)ۏze+GWc6=)(ז'jFa 1Ǹw#'_\eUrVwW4;+B=;*HR'5^KvJho&VfgwzdQ#C Ce^LiG)hy<ƭg1s i1K^??:5g$,xSʟƻʎO71YITJHr3cҖ1qM.1^k'Q}%WS$ \T̬T']Erz'ߗj+I57ڧ@FUJ+Yu ;إhzzSH6Z.|UjRQv1u=9sN0h(·f38l3x'`nՙRZLfȒy Tܞ:ƭp~<cTzV&׺\2\yf 宦6i$^V6ec?E5sMɲd-վQlb|tSIifRwPy8Z& W!֬^FQ@]p +$ ~|<'ʱ|qֺ-¶SzhuQ>۾TfV!EPH iipdQ s\Mnl[o}kfxӯLkߣOl ԌۥD Z }6#n=J:{W-/$71\*r~lrܫ9+Z{S \4 {+LA!xz֊,mn&UCjŕcG+1>Z#R%v2",x|䎹U| A Kpx$rI=+ti['LX TQXZǀb\iw k9%1>[l(]|y<6 Z2x"7 /|g#h ^{vg1omiF9ǿZm$y[j@nf9YD vPq90<\v:2"̖C@:nF?VކU_0[]JD<}1X". /J$*yc&⊥3yU2EGviMYy L yrv$qj!F,@2!rA}+N-;یT$mɌI0i!EYUxUV<S1ltӳ(_1S,I=[`zG9R@H)XwEiHX9S*{Fg2 'm+DJ  *01c\\QQq MKLW3aʒW3y ׊r5v^#&EEr6kZD!mq9?,5;۝;LC@"a$_֭C3\7ݏ)> -&I+i-rN_Q[IO1# H% cLVO[y"3~ P @laaКqgE{‘[=wz=õ f)QxQ]V1WH5roTWo3d}o[:}̹A\8zɦ;wʀhZdP\ ţT5ccV}XۚIlzMr;&%dK#H\Nkԓ~SxJ_Pf !b 28U#&mAF2q֭E4{@jIpqUPMF>f~\aYh|뚆\#7/#:@!PYIv8Tޮ(h#j:",zO2Z,6m$ v \JU$Ca%S$((()-Zh?JȻӰ*Nk~ц(v8[ 7`ýOV-rK`GL 4bzߍmǦ*ǿ] А%4P;zV…4Q@:AQ\RU@(ch((((((*3QEG(Z(?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 eve