JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?#RҤV\sڝhNJ@0}ҝtJP9)qp(Q:.J}*003>Ԙ qQ7j{vqTTB2TdsPTئ2SZWژLErJUœ SH}2Sph?z)Ԍ֞ qސQ)Æ0{Σ A(.g ӀUO 5 bVM{kYy"Ŋ䜞h)\t׏=8'L1"ul PƅQ1}*F?ʣ#O#E#ݪ]1L (g 7iM.\n(ΰtKwא^r[pip1_>c, 6YKS#6?Jg0K0[<=|9k( S;c}kY͜{>v5!J/ N|sLdJVYG'–; _МT{l*'ZP*FSꌎDeWpwo,# lTbd{Sqo /,lb)$IGf͗lc1]ַGGeԥkX#'^4)z+0HJ#ךoű,C*qo_h_[yqk;:kD5aҭ.֑Z>Xa1P?ZEҠ^NP F=*PLDH=G^L'l?JOUa٦G9ݧNOxXk^bk.G$gq}*lf JTwQwuỤj@2koxTӒgR;>}+>ѐ}Qc"RIWc;􉵍N+H&C?^s4*[˰o+E"@J{ D˜EYE&UǏJy#A}cY˂P{ׁzt}԰̸1#_B;W Ϭ .<#T THRMcs)@pUS2VQB('J(|~"3Οֶ<<М[kcg~ѻoLZ mhI_ҳ:6=B֧+;é\7 X}5ZtP5{܋d̓mUP:^sx#.&B? ܴ,Ι?ZJASKV ORōĐ&p2zJ.MzCNn?*@J&* $[W33^J$KDMx5(Uʠzk5l5m׋@g6CStbM+9sOo˜ΫϥFTnƦF@Q;T[p1DgSK@ U.?!^N|w 31 (8[^[{Kk}k7x22zh u0fN:׳"|@lL׬DNdFPq<=qkVTes` qȥ$ʌ]4=D$>p۹Z%c qیlѮ0WL B Ez$[IA/ze{jrۥ)>^=%k5}:f-9=~S^WOlNʝ&{a?Ji5[ǰJOңfckr QҢh `Ap%v(K3J)IKJ;U2ay 3Z#w?L@?Jv76z?𮁰_5!cȊ}GٮixnxsN^ʫI*Cn FE%ʒx ؍cV-uB̞zc)^+񎂒Fu eQ_OR뫛w.KnنMV h,)@9ZZ;^'A+/(O ]t"%l`s۵qZݧryA= =yv{]կC$rj%tWy ;MxW>({UtZi^KFC+ E]iXOc uvaBz֚dS)1L. 20~XnqM j3n8 iɝ* X8sw4_ìP/ev؜lV>8o;V{C$%s⏛Ve-vOj n>~84<+|.5{b{C]p3ImML!Q.{sKy: I$qԇM#L)W$xQso({?}mq/AH?=kFm7wʘjēw#[uz=2:-qIa]j~8L;>0\dekgӮ@a^ˤ޴,K!; A,wD./ q=f3vZ.Єg$9`nIUk\1dm &oxA ňT6nUFqs߉q5wʀ9=*oax{QYmn ˒7*Q9#/4hlە\cֻ=Ĉ5F`A@9lϣɷCV~[Q:qM1OP>ӊmEsYw^6m;zZYՀsN,86#2Gk"IuwtJwM>BXuE;\~%Csiqce'ڲm\abSoѭYZea{O*[ehy֛{}ez&H?(1pku,RrCǚmm,mPfTʤ3ZgxD#[([X4?z5j96Vlf#M% YYJ 5wTa!/&vZMk9Ծ<3sqa%+<>eq-‰qfPP `{+ "ly'<>ڼUǗ!Zp|54N ;kaC]O䱷{24\C+dgbu q])#mŜ|'lxU nUxmtrAYڦ]6fg,J N߫KQzt55"G#?¤÷S|7 :Tt6LkؓYSWԝ?©wmpC 6"QĂHϯfo_ݰ3O+-.4tR "jBEyM"^Q]}-I[4-M-b{{ij'/ p3SZyv+q>o²e];QPб\Ȩ:rqz7U7nq!p LWsđk6|r=WWvn+oFy@B"gһVs=N2+;4>^Q\ՇWPK HGډ=ju (~鍱P E%8k, qޣr0k)=.GsjJYlU ǥ?2Z\eA^*=ۘt>B,:VDsJ!ޔi֐5 lِ6G\מk$yVS'=Gz ֲ/ Ũ!هZg׍s(i #vہDѤbGε*\KHjFW2ˆZgiȄ1NESU9,w [p?Jf=Hǵ^{`ECҕV66Qt=QEhD*ڪt69&mѹCFZlg;+~6cK ~^٤RŶ"zվiuBoJ믞JЮo=ǐHǁ׀]L2n$o:6Qұ>Y]3!PE>`} ;̚PԦI.iUi-# F޿i0nȥ7VN.a;Z3jxJԕ4e{3БPOkks6yf&&7|EX3VIw amob)q1BŰ=+y-/!IܽWQ{[х2?SbETP84VqVW`AVAO {`S@-;u J^ D`A@N;L֜JqgoOƀu"UVc 4PT(Rƽ(:}(:FhdcƯ~j1n*,k TiAH-1n 8?CI1p8aӹ-8{O\tݫc+:P_d\.i!x 4Ӹr)Im 81vk͵ ]:UpMzt1, -ĥ5&roZY0~"y\q^HVYm8犻B5^١xUsMRJn#O.1zzj{f>& `rpGALB49x'=T6Z)ݺ )/ձ@B f,wg֑]Tq`,apZ`*Üךv% ]nJ = H瞜c.,s8=wؑM` ;qRst@`p)O"/AM<֥28;GO dB`~uzU,AС);֦X¼'l鶗@IogtE8 ^tB [^*;.ySMhON 2Jխf;@1*PRӰB]c5eXXU}_q5,h7Nj`|J6 P?)zALCq3җ)7FL.x@rM郭P6XO!(d? EE!1ǵKz(>>E,etJ(e O'Ҋ(@ŏS ( )cZ~QC*/J(Q)O(VEQ&EEf+=* :}w:ҼKes'D]{oxj.׎Aqud [J^2 m3u#xZ64nGy/2L4kݎxj'|6h,sHU1F0+nUwn?*Պ~*mԼ}l{WF>V+Ojg]!k\wt;ir)azh{ċoxFɅA׆J6_ʓ5{79 NF),a4ST~Ri;QL@ϯDFcҊ) m9FN?:(!sښMS;9j!K&nM(*85B7֘;}@y\9jžNt R+HZY '#6ZE~ܗj"0⊫&#H#6H pOsޠ%cH;y^0$ Vly\UR’3T2 ?SV@k =+CK5U 9ۓ]Gli+=-~AƁ6w>[!8zC?X8#ԖC72?U#h!u=i5k,}iD|] 46)ȹ#'4gPK8jw`rAiܓ#!r$l6֕4WҳяI NLd;}ғO$)nͰֱ9hգEcßr:;:[۳nCTqXZ1Mo%ݐ MCi($v5w^RNrVlǗF3mAW*QA =z.aJǚ(عǽ1Z8vhEU=Avs6O'P# 49-;sNOi61 >4R>1z53֟@,͓y?zق-=:ڶ*rphOsGpϮsER1?ٲȥAKu^݄1q@v.xe I_j4kx2Jm3)#޼}?|8=-'FFqr4RQ_Gոe2bwaYqV?- / /h71zݖq :\9.#ooA}+<5lT~\jvW'((DzEmXxVQ!9"#b><94 D,Qk6h; H4k Q\Z P^=?JZK^A ,1<«|Fᮧ kJTp2tMH+0@x$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 hat 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 more Rep Records.<br><br>Now keep rotating your workouts in this 4-week cycle. You can expect to break 8 o more records per week or 400per 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