JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================," }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?4<J\#]G&=?ZQ{}(ϭȤ}:!׏Ό!R`qzQŽA}h&qҀnq'8)'NçR$vgDPF@<iq'N?:MCO7Oآ-:Ӡ엖35n_ʓv-{~fapֹvQ$(z22{Y94.nA7W2 UÞAOQY1Rʐ3Uc<0GRذ$v4b$sc+מ4uHlk4Ԍwrx^@jk}Yة% 0$t+C2ܠ:Rv5nq޵m\l qfs* F YԗCUe;J1ǭ0$#wj7(sE9G#xrH=zOGe0rsBv%@@yHd, **2HЌ!lr'"q5GL]r{a3qnHZ; ;zJ+jC#yq0{+N93)b3jlac\uq.:]ɊkW [G13ӽOӭ kzG}zv=j3{xރӞ(?FG^`V_&,+SxO pd"WCN F­v#,I$c}+f-:Wqڝq; %vzv;;hr'4: p<;W&|5{F̗kXـ&B/K9Ikcע"IT]YXmTSD:㿽DiNݎo "jvR;5> `WO}NԤʐÂJ9<\?]}+?[KN>pkr1Ite/JnLec[x!\̀1޺𝵝L~iQ@ǯƅMosu (uڒޮz?3v G[J JKSb/-"X~ 4#?[ȮrgZqBt?LQFAcEY{wz<ҌRg#_ҐzƏ AJ]ks#>ƺqY>!l)@YV U9"RAld}k-yZֲER6GJ݈B0G>L2y8:K9=0:}iPZDĐHg0GۀAT nFq9cu/5TrZ?l𫳵ɍ4#Z-ð Y3vw%Y6OT`u;zC~TR@19j!W 29`.In\u9 ܦWXly9D ?X(@9~Zn1ޚ73%${sNLǦp*ڈ<20x=F5.lK7oR3?:-ȝٜ.Λ=ZE]@8ז'X^.-lk#=@IliX[i16(ֶ@>j?OJN{3EB7 ò֤82JT9ǭu$6z+=H`*ȅ&poTt{Y%@AH|+t$[9tVv'1V=i 槝y^Zyj g.5b%$W?>:Vw_iL;[=&h5~ S֢u vz7/ǭ4n .*8S^JeSU+J9Z1 ( Ē_o=M6{,˹V,㶎ny "'[deyWcٟ@k>yj1[Gaǧg('>ԄwDC@>?!9{I8>w#@ ׽NsR~Tps)=GZ|#rm$=%nO?zLq񅱗B( {IiJl#1W 4cI\\kZX/4no j[_N=ZdP15vl֫Oj%2G6IN!  NN+O;d0ubٰaF!(g%+=F>,^P~֞˧[s#5m8KAbÐ=Da%wdGY9{,ldd\;@'&]1$.AY(,1h/!# U&Iwj6oxnh̎ץl\YzN|xLVG*h3+T`DZSON(9'kT`87pIE7'< (JarVN]Kmz}Wޣ17׳pHJtGݞw/Co}̜>,B\ڊ6h@/ ѳk1]-ݭ^mݒAҾ}URtg  TA(%u >%m,Wkz& ɡ$t5 l4DΧ=qiҌeN^G[cy=px5y!'rP k^-@4{Q\-3J g(=\gbIqXJӝ`V,@}KFD*#Lmژ+>PIǎ5#Ƈln) A{3*rQPĞ׭QRY2 u!l:ߙ. <QdJrHݢ*'=ySyֵNe9U$A޹ i<< Σ  ^:לzj_ns8#aS1]'hY59TlP*'Su}3IBGn漊 m^0Ba7}H?`I9NFS>(i䭅L8#ykO򢼮vh(P(0q+{fCCJ|N=+SC-Z,}?LqܖUl>QW` CdbL$+xdvAQ)R]1ֶmgl`c-U8#H;dv8LFFׄ9o0֕u'885j'ýļ>I6;']Tk$z:/2:-3L鞴{>⹥qK+pխ:q$q1ڲH4]F9c;1~MOވ> ң1&yqSW?xP[պXk=PQFb'&ggbKԓXy\$jYd<#xzRVd 'ڪYh5֟`)l `{"I5tՈ·uTGI=Jknm50AnL`V6 O'<׿hTg#qwgye֣#qXbk)>攩y5 h[}zfq 录дL%f8܃ڊ{?3trQEj (]3K}SO.`QԎ< x-|GlH^LQm +uMJ@JW- 2}oe߉TCqcz2V~So嵪!2#d6hFu+ێ^0ލu Es&>`;*q=k-bk_XnAøos]ܥH?d]i#B1]0ՙ2TU>?G<ْ'GA&İ[~$ " JϚIzhfgbI'4(nPYg% \hWք b<#)I^- ;3>/Ygu f@?S~|!֭ 7Zu "8*etoEfm9:85_hK4TGY>̷ЩWJ\5 XӜκڞZ0I\й$1یV'-x6 CYA$MB%o+ nwro._Q+Jt(ګ"u$i 61p˜Q\UĽNyf1aa!aMR%QEAQETӵSpu>梢=WO9܂x_ПAI J6EzWmi.$mg!? > :u76抒04+糿PWzJA^bR@9mAn!UrA!mZ?i ]9 Ui(!20H$Ƨ}oA]?Š~f?pz6>qEgN.CKByf8?y±(RKDdŠ( ((z^[)Jg5NN(}REiިK46dgcݎj:([( ( ( (.izF m#?^mo B]&5daH{v?P }ž@hկn"5ʄp_^\dp:vy1We~;4r?"qCۀ; ΨXdv8^>£W~HL\JD ?&j󬖆6\>*C`֟g>M7õeKZ?QͲ2Y|98ȨEp Icgoį ݍOJ_3G9B9X ?ׁzJMayy?y|s[g2XLI>BER79frtQEhHQEQE*I42pi{rq^S"ݔaZVX|E\"-źL8_O.FQAT/3nu MtЛMՏ2x׾d^J*v#;V}%].şƩi71ȜpmzQEQE٩>9sN3*Fdg9铠czMu:%{~{ow5rrWG8j|/Fn W;y(}GRig\Zo$猟Kmgk3FFF=q9m_|u'ҋ ~\O,F>eS!nū1(r*}e+[ۗOs5zKjl[!4|u?jQy6V%)ƱmrU2>mUJ͡ZEPi2LܬC3:ΠƋGʻ:Ӷ9ı0Ǹ\n&ldQmjMx1O5YE0V>ӐzWsJE;BTƇ6gd^QzH_QZr'sO$dԚT`{9KJ2眳g?k3kȺG|WUrܡ{z|\~U xj-AJi20Zr5%OaU8JK(6džU,OL~uܧ,G|JdrMH G ukgR>$*4rsOZIL}jmm/'ES2XZM 0?.TKwۃIy2FZ"~Yc<]Tnv*%̧?`ϷZmZ96Yɧ֛M;iVqhilɉNr+]?W(vݹ\1_aYLOn^U&IԮO<k]Zܗe@VM:#nJ͉y~1#' Z:\$w*Xmp9AͨVܤ{|ќ2:$VH稭KOjWa, gS.q[yY[j^:${?Z͛1ۓ#ֻi7T Swaˑ9ڹIx3RI+køŰc>Q%"ASqr!U.K԰sZgaI?'Ҵ[ö#7FsMl\5d39J :3z= e<5a.X+V=%EGozh6̈́d꾝( 0L qއ[Hoo6Ln J+\@ϵuK6#gRHL[<) p{z*EHİtrXَr]} zr'}+Y ̰x>||Nڳte*h֢[H[7;q銕o0ðZVsQ!CL0^=d2iStMXIm8w'Uo iqFa',=*ٴKq_7<br>The Fifth Week: Now the fun of the BFS System moes 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 bein 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 he example on the previou page) 180 pounds should be recorded under the 3rd Break column along with the 3/3 date.<br><br>*Many athletes like to ty 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 6 possible records to break. Each of the six core lifts has4 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 Rep Records. That s a total of 42 possible Rep Records. That s why it is easy to break so many records. Remember we are not concerned with only breaing a 1 rep max, but all kinds of Rep Records. We know, for example if we break a 3 Rep Reord that our max wil also soon go up. There are even 11 more auxiliary and perormance record you can break. What would happen if you broke 8 personal records per eek for one year? It kind of boggles the mind doesn t it? The Sky is the Limit!!b><br>_________________________________________ference in the measurements, this indicates the athete has excellent lower-body power and should concentrate more on BFS strength exercises such as the squat and bench press. If there is little difference in the measurements, the athlto many sports celebrities, includig soccer's Mia Hamm, but she admires[ Yv$7f)иq%ZIC_\HPy=+ZӴc,bs'ֵmv6iیyFII;3B5sq^O_U77 ^ꪼ#6=H]ѻQQx&wn_ ~NdTC _-.H2?>=֕,vnX'դX\)5YShH%fp9AUIcD-*Bƈ@{|=FE.AFRK6Ӓ9Q@ ƿJ 7 w:+ |طVW88ߠVqu"|< SvJJʀi;hzZO 5Ç% @9B=@c" HJWy:mʢintd8BޚTNG\++Nt\j~d20^CIm/"y򭍣QYJy0y隝Z}Zk4wHeVYc_ƿ͎VM.͊ ƣR>Mqm[|MeM:1QR݉=&Ёϝ?ʛ.*aԐ rA>BTTt"k^G$|+_늬*=<_nǽڣq#=@ʣ ] )?iB u*Oj҄I#7;lq ŕV< g;Vo+z,(*@=5Pq$^v"xGƪ)hvzR$Th >l2-"@;V, )ZYkAB(Sݛ'ry 'aت QAz3eC_ե  ock^犠u]XtS2:?Fh7|Y5)Skonk>]ܺ?X{->5<|}EW_,"i=Lz@(U&/+ނyvp^|]%.>"KxIf%2IL>SMɆayBү;˧JS,8!j-wR3* O@<|STfxXA>})p* |YϜ,[ E1uUPOŲkk΃}ut 6PA [{|k tJoGuhk~!@~#^` Tq@ 6 >^Ƶ۷ߕFՎ/l{V* Ɔ;x9QXSܐEx2^%Z>/j1ZJbh vG(RCEfc؟CȰ;USja[~r޽Ib2/}s$Sz_a\H4\nկؚoGo\ŠQҀnM:C@UT*M*OMGunwcO̠E)^}Mb@v>&p|44tn\/Psu4|j@o^۟2'mǿMbBh?G#1ykQ Pڰt,|䨴lVOSƥ}Mҧ4_>iZa$-uHƿXn1T4M^z5 Zy^$C8q#Vn̒6X^ianߗ}]8jFs~J)]cؓ 5$ֿBk{t#iT(4qN:EB6k NTyxt|Yn`Z+O8A=jc>mCRM\V