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PFv?Ϲ׮ :7HfYvV:ץ=*ILȥAKu^݄1q@v.xe I_j4kx2Jm3)#޼}?|8=-'FFqr4RQ_Gոe2bwaYqV?- / /h71zݖq :\9.#ooA}+<5lT~\jvW'((DzEmXxVQ!9"#b><94 D,Qk6h; H4k Q\Z P^=?JZK^A ,1<«|Fᮧ kJTp2tMH+0@x$z- vk`%PAɂ'WIۉm/幖ٗ3H26cڶso>e)$XGO6p Z =~x3LkwG ef:)'$Z_#Cjψ|ROkZzތ:H,nL\β!@赮8/U6 p$#nS/ރhjh%E* rhR .R_I?W~)df|AoAӖQ n{O[_"pI@8_E|kCzW?4?0X1O;<: *(c:  t:>(-Y|[^ۡH|*獇q]V5^-_:,m|c<zq5@_#4'o5Q@}eoa[v6 wmgOm\] NKa`Qڮ$EUUĽh?5ŠSkW_EpWWiZ!9ޮCfCpW[EpFsy=mCK͛rUo^?hO?3YTck?*(g&j s|s_\e`&eek: (10-8-6 or 4-4-2) Here is your chance to establish another Set Record and work on different Rep Records. The sets and reps are 10-8-6 with the Bench. Towel Bench, Box Squat and Squat, but are 4-4-2 with the Clean and Dead Lift or Trap Bar Lift. Record your efforts. Important Concept: You should do 6 or more reps or two or more reps on the last set depending on the core lift.<br><br>You will notice the rep records go to only 5 reps on the Clean and the Dead Lift. Doing extra reps on these two lifts could cause an injury especially to the lower back. As fatigue sets in, chance for muscle spasms and incorrect lifting techniques increase.<br><br>The Fifth Week: Now the fun of the BFS System moves into high gear. From now on every time you come into the weight room, you ve got a challenge and an objective. You should try to break as many Set and Rep Records as possible. You begin the 5th week by again doing the 3 X 3 workout. You will notice on the previous month s example, a total of 440 was achieved on the Towel Bench. Your objective is to simply do more!<br><br>AN EXAMPLE OF THE FIFTH WEEK TOWEL BENCH<br><br>Look what happened!! The Set Record was smashed by 70 pounds! In addition, a new 3 Rep Record was attained. (Refer to the example on the previous page) 180 pounds should be recorded under the 3rd Break column along with the 3/3 date.<br><br>*Many athletes like to try to break their 10 Rep Record after doing 3 X 3, since this is anvP |mu?OM5?ƻ (QCYSho%HGZŠ闺W&QY.G q+ ( ( ( ( ( ( ( ( ( ( ( ( (?a)|d\-0$Pj Qi8=ц ۪N+v*O,ZTr; \Ya}OP%<%Z}F;y2UkwUL2˖{ qK1Gd>}lu-{tդdZrdbh儒,vސ溇-/S"//Vk/K .blT [.._ˣC7rU֥4L!O.^Cu˘(G? oڈ[y70D=h`i8D%Ĵؤ'aB]?N7.h~{XR?|SE7u>ζ<#@ɹwurWsOhYD :bi%FC#b4 n mkpw;L3k][qm/QE>'#v/ n*>x^e,{G}Sdjm!5\^C?@ZTS3ᕜcՌ.0"̔Z͂,dSMUhfxG+ixzO˭S9'Eq"܄&~ng6G_^,ߗTM΃ 2;;$am<'Of r۪f T)嵬R-*A;u6 d6ZPͤ:_a:Njz 5&>E؞Sf)RڇXOD}XOz֛q{Gߟ1#p| œ(z q8QKu].\ Ȍ8S+i[Ux9!T⣾yӏbxçL_^4zσP/?Y8i?1#.!k?iG 'ʶ鍯?5<բ6M[b(y?nqCY@[t5Vy?ٝo.b5G*r*߳r(ӷӇUk#77!(Q]A?)uP%DT}K,C5Qae~R:{e헵s!,4X߆ZD%%;=%>/Jj(;Sʶ?軏|\*