JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?wm ,r̨O9;!!%qH,H٩*ɲ^[46֪]h"#AYacA=+&.M+OLmX裙n-<*Xc19t 2:E!QRAWQ.>pgsPkCŦ-hY0p[uӄ$| 0i[9WΠJ8̛O>$ I d._|PAXcCwqr9?+30'8 [`ZMde'le~+kXt y8iIIu>qR"g(w8Δ9$Ҭ~𻔒k;k6 ؎t|V 3qsUeh3քM#GPh&.7t!-Y i|UsuX'GL aR;+_+cfXsҳ5]KTYFCs҅(JBè2n\\o|V[]\Le$RU(?x -6L'kGa&BR!kMf9%@Nr0=:UK@&)ERW,;ulpRC=(jI:a'QM# {V l4Ȏ8lf@g`F$Vݥc\պ\} uP[K495Y$+1꼓$,AԏulLNH?)6'jdBg/n ү̨Σ?Zx$\9>*oa;REQgZ6H@zMk)4Hw =H?ҙin.$&pI.wLUIJ_y-n, ?&Dm jζ'U,Goz6I3Gdtqў[xrrŬi6ʹgJ#0kצ]6k ɯϹ]ob]TpWa yIku0kt>i eڶG3& 㶖о%g*xK;_Ǎ䜜[3VFrUodzEVG78auF(=h%"'ў!J9V^U̽N9ǵM|㐾IYR\9 A=]p+.ºL5IA?;_Mtkn`n"{mESɋdy#)$ǰ6ϽHǽe|:&ծ`$;jcmevmPUGNr*+q2 9>ԺiY-8)hq *(EGW,9$9sҧ5=,iL ވIcW\`zbDz:gĉJ hqك?UCTx\}ͤ`>Wv6[fl὞KW9utu/u!3HW1 Qh7`39qKMZ/aU*0`ұ[S琿EK_cck;.Iz+cDQ~@V;}kmV4Ht4+HF u(r]Eh1#K6*;aa%ȍ->.Tp2zW_ ka+p2~B<9OĚmq8$9k8GO=hW][ $obz*6F:lʎT\s!ac芞ԍYIP'iu|Q7,ͫ+ѾIE՝-؆q>ކbi԰$ {,wrpfjϯUHՐVЏZ+kKhn$t@ d>|P@+iC틩jzYIHx[?vfds`x;EC$ixC]&qj\ bnOn}ˉ\*8̩=͚2͌H4q_5oZoO.c"#֊ʄ)WSԙi#(!XQ`(mؼ]wN8{?־~$AOOGP4Vc[ژ®ldzdb-k"{ Bco:"F#5Mٺs_x2l˻#*9N)Tdjq7|F{& :M˥#FGtCJ6C퀖J=s_z|}'EŢaOb~IJw'Β萜g glyd_{z B-<5nCHsҴ-sMD٬Hгp$MuR@v`T+#E44xYc 2 ' 79k>z_,yQ)E#py8ֹtR mRrҵKs 7'C44 s1,G$>3.bۨ&z iuU 뻈6 NellEw0,IeOF4m_TKݴh79V k%3P1֞N=9dd+#P#i% ab* !#޹kKyd1PJ=є~uϪDR2/~2+g^t~.O&ݤMю#Z,V׉@Fs?Zo,m%>mo=Еk3M0'n!v`8''&iJ8zG+cR}ZӤȄ uNϠPKJgo\wjZ T dwODC`)gϩ7^[?:=jn<#4=хKnAOkFn:&Qnm4jzAdr@9^k}:]7X/Y&YDl>1aU58.n)KX |ݏ{V`{SZ[.`>u-;ߑ}z1}P0p?LF|[h|Ύ*۸P|^HςXÉєV*3j/Cʴ)m|G iy74$L8 䌌f(8׹4}fPHA<~H |@Bn͂ҒnK:(k_" 춹x A ~(턥d6TdOCuQ5gEjV7 V$\+ũ謋ݱrHG[6Q'`RV:"ԑo dXee ?Zܶ3qU`O n9=+5tyFRdޫJWK%f01VKd#<M;;1[K>cg<zT1 vF$O *TgD.3gMX@^ZuC<ԮSV0?_v(}__ǽz[eeG8vK8,h(aU.1ȦKlnyIGju-W9MkBKUkU ;bRA6$2N :|c?ITBv#nOJ wfjkS7K-R{k )XGR~ >'lXlSUm㍕Ė{M4|lr{׶ w."|GxU>ֽGᆳn{;r%?db%M]W'*nƪB,!t,0隣}zo5 [F$;XI yzr(z +ƝM/f:RNU\l`1<Ҥ+HQLTh _$֍o$C=ꞵ`˶X&"C3^cmj:T-%y3]7T#neKNv$۹bwSÜUrD}dO%&ڳ.aej#\O~ z&)mLV.:c݂p?ȡ =Leh-#3%ЪbW1ȫ3ɧJcs&URF_nN|Q(Z,62 N3HȞBAfcg, XtE,,eV%՝ufrXTgI09#@(ziy['iH5= v :Tֶ`#O/9'p 0^I#{4N)\lQ:yM`ud묱ݭV|G9a+]#r-@kl sW RIĘZ+'g,c1 ZEW}.EncM"^5]$R^]YK#EaN`BqBky(s@nO_];b8) .K=:9Hס( ΒURD6`v33#5t u4tF1s=O]kb.-VU~'4d9q޼{嘡&`z4iq[ܪkI {ƛ}aous |VH#Jw Da4=a%GdҔP5D<|Kz) TW?m ($.Ǎ S6[.Xlq 9{9ZA#t ,nþ1cZ ^ khi[r1tU+ VK =D$.F΢V7Te$<1V,n'ȸ1Bp3jlt6Eywr ? aG@Nn=+C; ǚdg+E ;yp:w O;$3<\s'nך|?B8n%r۞oOaZ=<}L'S"k*H<*Ͷr?ֵ0n)V$ukZЌajҧR,`KVVs^:H[H o k`TfxoU6qmt5hW#§l嶎vrs]hUl~QԚŞӊbF{)mbFqBLfH*pB378#''OjPKr}M\2AVQ7qM8Z@ORO"Ej"T+&, =5-$Nxpm=jmWpTe"bۏRV&H*Kp}MG4L Ƞ`cQ6 (qzzz,#WUu#K}!p@!Olw*'m23Q rn6.rjbz?#X qkd`+{GC3 p~Ŷ򺩁|c0ھSKCq@O,8U䜢0sڳ[UF`dGjVw-xJ)Ծ+/ ɯشDNa~rMvH5 Jf@DP~ 6QpT׌t=L@Y>#^x b<br>The Third Week: (5-4-3-2-1). This is not quite as hard as 5 X 5 but you still may wish to cut this down to 5-3-1 because of time or energy. In the example below, 165 was done for 5 reps, 170 for 4 reps, 175 for 3 reps etc. Record your efforts. You will establish your 5-4-3-2-1 set records and you should be breaking some Rep Records as illustrated below. Important Concept: you should do one or more reps on the last set.<br><br>Maxing Out: The third 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 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 o 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 addi when I go out, I represent not only myself but my school, my coaches, my team, my parents and my church. If I were ever to get a black mark on my record, it would go down as a black mark on all those who I represent.<br> God gave me a talent and I try to work with it. I have been so very blessed. I know to be successful that I must stay faithful to my belief in God. I must honor my friends and family. I have a good support system of coaches and parents. That's why it is so important for me to have a good attitude and work hard. <br>I thank David and Coach Paul Dick. What a joy it was to be with hem at their school. I came away all pumped up to be a beter man.ia to 4th in World Cup overall points for the 2001 season. <br>Tricia is leaving no stone unturned in her bid to make the Olympic team. And should she make it, she ll represent our natio0p ȅp+kyիBc;3keQXYObERU P)ٹRbXjZoQH?dХ7dW ?ۑ_wWRGN423y}+|˥#AJӓ>Dn'PJ,x6<9Ҥw9oKW?1}Fl!%$Si(: |0Z̥2vFMUG&K;".HTOsO/ჴqCҠ4*z6(~O\M8kFdkrA"1;s7"יmc]?Iɍw+z%9u>渦G_ 4QG#G,(A N,9ޤؓ<-_c,+QJT|kfmk4 vE?,P:|$l!(T{T?yƘͩM}rW'1:^)m?(vlOJ<8M~QԮ$s0@JrB}f92O,I.k&|44aK- 4VKƲ؆a_&F$^3ֵk:_ˎ)a^b?XI3!B`PxoӈKgd07nGN=9猏tM!JQŇ4g7!O+m'Ijk۸@шL )Z-8`?^ O*GI'JYpEUqxV9-?'i,>>RNc ^T?oXv6P UY!sc>/%sr=r2.| ]+q?lն Rca/"5{Dś#k@z;!Ii{1QԫZT?A9iJ D6L83r><ӣ5]Jsݠ?^cyGKC[爻.i'ظD|.0!Ѕ۽XZsPvUc k$O>]q-O\K=Cyǿs xg͚1v-Ooc-E8fl˵q1sf9_5b#8=¯3͒L%KDw4;:ڿ-doikl cyKWvsf/AmۥsVj 8l2SրUG̝R6)o3X>NWt \kz?.pYݡ7=S}*U8&le_ LyRFկ¤};l_ )5s/g&?q+'za|~Zu |]?1w|=|/fZi5o?C4 ͙1zk|8K+H+N6 5u,6 ͂q7}aXks1k>ٖ1n͖O:`:>d]렡0F6UM0vߋEiRlY+z겴C W.VFI;o{ ݐ]9tTnؓCJvÛj  Click Here to Download BFS