JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?c‚sQ {v2AžAXz)vNJ8bӬPM ~{5gȭ 6 }@Zq۴Z\*cQYE[Ԍ%AJҦ ()s[ -p{Vߩ',Y+|'oBw Whv/$r8'#.Z&h, Ax5B֓)6a7,"ڠ*w ʳe2Cgi޺N*JVEu3ΝhFM¡}2?Z~P1ژP`L%/1PbwJd>ab}NQg+e<f:[iIJRxrW$=xa"F-pEzF֓R%P8s-DY#m{y|>O5t-8@_X[vIj2voLVUHlHu%pzxsc-%nm>zB[j; dX{8E\(,q[+1 5bڻ_t륓Ii#}Yσ0{U&)yg/lUc󑒸VŵJʎL~l8=9B:bNzgHjոXT$e*qg+F:; AL%,(@⦹dwճ%\$5qrsQZ'-jHEӖssUvzURyR9 =g` FkI9cd~z(?z1ܻ{=}KQ!ڤ7ު\B_Ё)7$`2qQ0+qNN gqkC¶p$<*+ƒխ3Ķ60sfbw'h^Ҫ [Kx0dpXSDwn7@VmȸyeI )-sSkdA7AqU4_vךB^92ҵ l2|<WG`w=F[4F?fk9:TT׈tќgfA(ԧ4iQ#2r8%tTtep#t=>ai`ddT#fj^>Ҭo;]J6"~fvg#Y7tUWR}SQ!m8cmmls3==kbPkg<+v3[pj}{5y/"FUta{rfPGֳdIdg3NsA~4qRwjURA 1JwbNI'$i;c-FK92Nt hf]WibIzQRx>Nk7IQ6 ⛫c'): j[g#)I6+ 5c?ֻ,7X{khAKjGM|m e*y{kD-(a^ؠw$ _wK-+no" #Ҵ6b<ϥ(LSe<#bMdv9zWO29jǬE$NK׎zU{%Y'*\ .{H/YE p~iWT;"FA,f#mtZ*ILJ+ck"'9"$ai S&5o&-bh(Q`V5)FkH$fE04As5x;R&+K7ENk^jl.u;29EE8'>+DQ@*,4HEMye\ޑc= wxe]} 2Z;?±[wGU+$wB8'ZӗK6$C!nkhA<1mkRKC>r.2BIHҢ+`21UG#gxMoMoIs6;3WBoYx%?_K6u}k|c}PE>Lv_84쉻0bQ `,1S- (猓Ջmp| 펀yvyasB`ZuƭI #|Fyl{Wp oBG"R[F)*>Oy$wqK^_%j0!bq>_DԡʯyNI<]iI“ҟ,/ vub3EWCalM1X(J9CM)m,!x? -ER; ݲ}he᯴=$tp)vi +cjjڦъ|hO+Q0icA^3HOHiwpI0ugO#I%#'!xHv\`4Qoƫ 1)l;u~u<1G!'vrB_k\OJ5M6{[rg #o0HF8ϭBYߣjw8b!2;pԮf ޤo]>ũK{t;E8HPp:5>"T@\Mi]%H(D}t~#g3›vW%&ݑ,3OxJZ 25q@1_a>ԐZccNimt4MꦢH=';m5+toYl;X|co)s|bH&p{l[xL5̱[:<7j 6"Ҥլ$I/-IAĩqhwJ=o4qq5օ^r$8Pӵ ;OT7 d<&;Frwiq{X>%NF-6b34=ZE nl` ֢FF6F> e6Р&sǐ^0; bElN>DvF <}}LXp2:TI~Fg[;U 7By'HY@ڠfg Ă#c dq֬CfbGM ۜ'uR%'9Ⓧ5Qv9ipiJ!IAm=T[m*l dKnO!v0E.4mduP{ tPTQ2qfV4Ofu\oZ4{hDm򓟘5VEBlIQ+V,!Y@sUfӲ6Ӌ\ͱ֬l/-gv{ *š yrIkFH[B$fiH㢃V7qN96+$J©6S]8eux:#+-#t@? ||+u#$'\WLa%M}iEY'e<)XN+p=+Ⱦi6:F_^ deHf?2sO$U$c?A>mi?7 ܟ•f/U``LI Qc 븓J[!28RWcImr0KȏLӬbpv< c^~>׌qV do43;\ӵΨ'MjO'j,>aKLR58sJr[UkfrBtpg9'moD~I0 5_%ar]n\h%d~D2ƀN`SfʍwG\9柪EȶuaB`$Y0<9-ֵͯXlb1HֻV# !nۂ1pOpŔA[$H'+H$*v`'nXw 0GZ\E6ʹ|sf4n}sVQϭfZ l5`K'w4|)gHJ9fbI)=s.~mn]c“:qWvvGۨ5cl!=FG_Yi iS'M=GԕǢZ)O`K&[IeS!*F ujE^m1>*(&JVeйfE`\[XX<(vܕF/i&tѴK8'8Ѹt{)O 6?.(eZṁ*H1R\|K y4??ʊ+$yͷqHvir,UG5MJ; y8Ǡi$׵)m9.drf%Ϡϥo[Ϧ[HQ菚Ź`(ND]hfM6#| HRE*Qw:-9V$6;zVX`(l4j4Oc_P]$VR:@ O'$(ScnȓK*+P1bGEJ 1&IvOėaUB&9i6E2(#P?鲀~PJN̎zMu++>4$T,1[$d`h$2nWqNAQQ@JX(<| 1g|)FvP15' H&?_?Ȣ_C} Qi݉9*2I9'4QH(#'$UzgԃU( Y35mw5k9)АrCaو5ci`0JR˩Pi}L5%}h| T6- J}kSp\ ̒?RRєṊL`#o$Wi#6l1=ּ%hY5iVaUA8zLȒ 'F&a1lni#Y?åA}%IC2y48#v+[ʐ7{Z"2DM7l(լ}麝؀]=AtF7I9jbE0=܎JX78\^[<-ĎY :Q):0GsL/S%.8%_ƣGQqE#jO||i2EKr|>!Q@Q@Ogy5mqP c549Oّ#X[HP6$j!AhI9;<0:T֗%Gnơ6(UP{PKI2fEqT]Ri(Qc֔J}+( c (( P'4hQ@}IW}I(kgrҪի\1*OUw]G6$6(0(_ kɅ55_X'I& U(NV M;귤5чK/1N[)*y^Eo[Ζnc1N9 q¼b @lakVΖՅk*G4) Ϧ@‰x_ڡ'+>W(cM=kK^\^\S,\`'f(tlC 8)aң( ( n7 m; S)mlqPUsPUfJm)c5="u}I)*)\M *HiOԞhQEt?#PZUW[kzku&u8>tReߧ?Qҋz~k47ʒ9atQhB#`}A a235Ku /U^b]Gڄ";C_@:+߇v1N#2#5d>xYϰX܈ XaA X>/GєNУ2/u y&MC8bQE/%09 j(p3IGjpr<(迍Oe|ESP(= |@E:QE!((^XE֛ES(nQEQE(EPҊ(X9U Giu9Nj yֱ/ۑ+]x~ՄAlTa$-Ï'k b 崚[1*qP*޻ .XG.܅A9:v桸-R#=AVn.YMFdFN늛SkLGP: os*m=ԋZ=kg%W|5VwQas8*t(zcM67n3))M!d2hdF0CDZzr<K][(1FBViBvS6nQ'mko['׬{2VLp*zLKrqƻiYlrTNNԚVS3#@8QVj\ z~*.}*/,ohI}f O^S8pdgj.KOJj< I$]t'7(P۟?U_SenoAjV$^A=shl |xQhep q}*[Oٜ\$zKsH00~f#yϸ (f?7ҝjKRHe\iʹ Nq3Uy%yd-#c~!ScڲCh2qM:4y!ۏ~I8^˿ IY:8P1Ȋ?y43CG+(O+SI^)WuUw^T돠+^fY 62x F]F%k`L;d> WKsWG`3H0I16S締`pJII##v=Ʋ`F8n=^H1W,9,OjޞM^9wa֚.H^6B F qk6ܵ Xh$֗'P = (=A: J/}{{ԡz~01@GMh 2#$k[WZISs=G##qxT:͸ )bf~shmehHBz| 'n.<=MYۡGCCz'xpsHI,$r$Mb\G^׽RM84i6c9V,r)r@QEξe"Dhk8'e衵J$;- ^H'+1inFR;uXM%UqƊ+ϭZjn7;ҋm& (N1O26O8'ފ+u=:tk5ԭ`oCXE {QEmBM~)%$QnyIn5,Q  Zo-= (n{PP`J(1AmOE gޗBI)\0-8-6 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 an easy week. This is called a  Burnout set. <br><br>WANT TO WIN? BREAK A RECORD!<br><br>The Sixth Week: 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 m