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IsۻYHW[;8pkʹN˸d.{SrwHuOߙi_ȚQhb6װrkO6^µ&֭ hÌcWqZAXTSG7ցxȍU#KTK io EAQ$E9$\UhJ+;28 XB:즬H{B@ϡjrݡ<{~upMuzU=G;HrǓrθߩ-:qA/&zdfwCUbIaR ʞ \ZْỞ3Qd : ͌14BxTJZOcZ@a }諶l- ,{?mT鶢tant 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 heir 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 eek: 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 recors 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>_________________________________________nt shocked the wrestling world with the loss of such a great contributor to the sport. Dupont was found guilty but mentally unstable and is now incarcerated, hopefully for life. <br><br>THE COACHING YEARS<br><br>Mark is currently the head wrestling coach for Brigham Young University where he is aving muc_ (k'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>$6n*!!kj7,` t<>ĒWdR#mK?34sC?!ą#fE"<Mt@TF;DpZba; Fq9}=PKam KP-˻C4Q.9S{s7"dc((lۯa-4E&#;C1=U~uX'dJ˳dh_%c_]:=ZuaR+Pj&!Gl~&dFc'/bˍ͒m%vLAKmԀO5$’Q2y,++)6ט "f,QVxz>%Fbʦպ~ I1@@uzi(x~P. 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