JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?O5r11C<=+A_.NF? Qaf>b0HhM:-7( VN(fYm[Z4vqj7Z\c#VAxRS&ָP6qI ;NwO\٭gQakE@?R+%oDvܯLr֍m$fXbd0)pRv<L(8A' fMewۇWA>5Q-v*a$_p^jdoErgA(Pp̕ݑ~u(oB2Bj_|:#Cd.Ēx+Gkv;[ U[9?֦UylnBcFYNJQRKMx'Lkv'W @=¦|'Zu6<03=>mFy#WVY]MG3gVm>uτ,MjM} N= 9 x4Z bC8+qKC<#VѴNnF&8 8(nYjz~=d(_<\S~U\Ouͼ {|cmC`Aӣc+|tG;I`K$ X>`vHiXO{kYQG@xt99pFB854MSJD)gAO9*UB1og 1NMѴwhPuSj0*wȇ kdm~>XREp:dX8b0r8vfTYA{jgP c+`II'Wn4ΊTkZYS33ڻ߆AnXec.2P kcEDGϴ|S?˳n3O 6l< :t4K$ *GjCҫޱH!`[ 9ʲucivn4H1=>|74 =ҹ7Q9ZdS~p3OC׮T(;G sj1N[fc]!ʒ c5]>G:3 éޕ [~Cfnqr+=ؖ0dXmr_TJewRe,"2sEXEѴW2J d(zu|!i9oT?l2HUbKsW\K-DRCd݂=iQRKc$V΄謁ikmmqWWT(r(05^+IӢTF3<@M:|d  pk-  T8 ST5Roو ,As9Viy,A8 ּ/joy \$济ĵvzu,^c`̆GMjci)2C%7c'2%෸TM=#zUvW+ynR LG+GXlF /-`.nF!$}Nk|p4B-4%Kf(TzKs~Vy2G~*k+i.c ! 8%՞#}I i!H[ݠ/`x֗%: M)t3dq\A޲|;% %HV_X½Qlw 1Q8 $f7qƎP*`ʥA}.-LO\ϣiVs2]@ =䗶EEqA Λ¶*{UFr 2rk 9z+VlG]RF(!6ZBk_OֹF"j{&s$*Dl\ c>ŽJUdkIq4>F'4[5$)B#[K h8j5{@jNJWfU4M({}utW1WWAۜ'M⊎UPGN8&]LwH.v93]UD쑖 4fwn-K]4GKDKC`ۜWgiM2KI?UHt<=$Ux/¥[luSuvr6_-n.LQ92H%xBxd)$ A^v$WBQ2}E_ukMީs ro ~V+R|t ;Q*“]6/KiO IKG2?.2r S<]ej7v^Id?!b`q[Ş#fDb1!r#xĀz|-fxd(m"С \jiH\gr4MQ-/8-1*]ĸi8{TPܘ8H5Nho x|)EC$e{V\2OJqw5EFjZ|Az!Z:v&(V8ݡ=[~8?ֹf}L]:D@[ӤQZ++Ԛ-\A$l01ܡyWYg4W!0np-6zIXb`8E[k_іy`H\ߛm;S%SJQn.带yź;uV A#KZ;S1nw!=?HznקusȔ\]dp+1JqʧzKHe_a kmT1\JӋ^-f8da`*OPA+o- sW)MK7F xb. NbA6Vj{yRqB@ێMXGPwm s9)#(ͨ82O_Z\'Βߎ-Ay,(H{ⴺ2q@}EF8=)Rs3 t>@#&#Δ^"=eW=7y>_gp}䃌(gIGC^@wa34pH@#u>sqfr"\:㞕oŷəG cwֹHf\0fD6to,4h7뜜g-:DqlQ[ڈ{Hu[yex$z|3X6s)VWXA8IRw[QFdeeA9Y?&y d}[I%D jF7Oix?\c̙5w쇒B =Z>eBrJ}zQVmF72Ivj$ -H&SːBC5"K섣A @*OhMO=ԥ>H$*F*utXb9$bǯ"FG+H8vQi%\p@X R~(QOj JISIARgGذ>ǚh(3#\bc8NNvb} zj_3C06{] B1Q8뚼L{4w׬INpxQZ޹;Y6ϋX[ͬ[UJMr84u:3#S 7r+=ar}ǥtLHNx8[E{S{΃ZBRٍ84b,JSS^AfD-Oi%pcB6t?O% f9fIK0I1OMMoOqfxVW=֖;y cnހ޵$ur=_#]L6xh m>z-8UE c vm6YÙ2EUcrRiXM#13o>}V;(HMfo4fNhr?*?4I"Vh~lW9yF2z?qD4X(ЏThw i6ۀ +c uii$b\W60-49YIFTMZҴV Le(85]y:xjỐB Ua|Es6k ;'g#jne ;p>wP+AVQ/ǽ& i@u֜ du*,qՀcH'޳E ?kitڤʢD 9[PXqŽ-P!i*4t+GgY$;C@r p *BSEGݺTz3]ڐ˕NYS}[pbOnhQBy9<*r6FPJҼU}% +QI*Am O?KŲI4#[!<kt՚֬=/?_4;-H`$i'nna y+p-!~[ H-)kG]qL99 ȿν)4FLy\\Rۡ|մ% Gtڸ`G%ӭr1Mbo B|zj˴?ʥF =Z+BKqV>KѠTEfGIY4٤,tn?XӨ^UQ%) \9xm]{ w*FZ)Ld45p)c9l s ?'&CL)KgEkiEԦB:+Π1ކ=d:L? ["J\sEavCD|$Sg,~\pi Aՙ~=[OR`PAP_wsG ٧J5c\JJ@pz͘%[gO[+ ~"$I{TTu!<ҋ G287,Ѩ=tm1憭4U'jvP'{u-,My$;(RhdW`銓Z ^+'M}0ZlyJꬵD[.<zW]3?*x>wrH~v&l@0x \WcGv\ģiycX];C|dCcAPp+>#IqymG|`H~Y1X'u1bJ(_W{ҹlt\kL1N;EBp"`G%}7[I'$ReQ2aEIs ^{EN&,vH e\dˢi90r( Ϧrk{\"b$3S䷡'8Re2<br>Maxing Out: The thir week 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 an 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 bedrug, alcohol or tobacco situation. <br>Conrad alwas gives out his cell phone number and offers to drive others home. He warns,  Don t drive with alcohol in you. When you keep saying  no to alcohol people start respecting you and eventually they just stop asking. There is always other things to do like going to the movies, etc. I also believe part of leadership is being a good role model because tiny eyes are always watching. <br> It s nice to have people around you who believe in you, asserted Conrad.  I am lucky to have such wonderful parents, family, friends and teammates. <br><br>Proper Perspective<br><br>The following is part of Conrad s valedictorian speech:  In the ancient Greek Olympic Games, the motto was enkrateutes, prosexairo, pera - faster, higher, further. It was not faster than every one else, higher than the rest ofsh yourself to accelerate though the lift, rather than keeping a steady pressure. We used them for core lifts such as inclines and squats. <br>This will give you an idea of how strong Nelson has become since addressing his health issues and using these unique training methods: When Nelson started with Poliquin, he could incline press 385 pounds using ameron, he also coached John Bergman (396 snatch, 496 clean and jerk) and Tom Stock(391 snatch, 490 clean and jerk).  Superheavys have to train a little differently because they have big bodies they re lifting as