JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?InH=? E-൷"2sizqhR=!+_ƹOvp˸{Jγi]8qڒ=#WE 88~8IGCRIx?vqMUJ3F+V22sޚ,_隗L@Ϊ2FOAVۑEZ<L9$#6Lϻo/eUH*ǂO\$6WsV5#sوEiutDZO4N|6ǩQ}ֳof wS1_F ]KCo[b?T=V)/ N4+_Xљ t.㴍NYh͕¯sӽzM>pln+Gah4u4ʌ2$:'c 'xQ[X-\zc7J]_EbX1ufRy<#َ ՁjEfMt#pFyB'̏yrKe28Fǚ]G/uK*`ԎՍMv:0WiCׯUI"n-tY fg\-sV$ F\*n涭?S3FE+ՠэgy)1Xv *-8@%zyu &iSzm 5j(`C,Kyۅ'?p2!܅s9汵Ժر6nxz~uW~*Qj(mYOn}kK:Z A`?j cg*b0'K.tKOq4wf$f!&B1\+ԕ)Tfz!`,_jbd]ʱMP1JbcPsWt ̂/:Bd!w>] QO:XdR'OgR7l[4>di MYSN$1DeI{עI|m3VBH'WE໚O[3<%8+|qk5q_Ks*,MҖ[$,?r8j۪,@*> ү7H$Tv@qēUvE+W(S^P~3iZ,qiYU|7nlaqreeˏ9޸aFv{k E,XricZ~Gy;5K4VƏ\V=.@wb%ʒǾIx[K$x5Q9UW#>>oU]qMX`9JKc7ڛD{vuMv=&Em..#~n :v-%dd 8a*AJzSf%`n%yY^}j9mYme>ID-$bb TrVlŵ.ZNJ:Sdw:-:BHU>cҦkM:Kۖ >Ӵt8)ZyA &s=χu;;KE$_>?6fݤ nMb|7oOuX]غp8X|}WC iz.t?0>RԼ4Z]"_h[ZVZQ++AsqΤr:CSRc[xGn19Sr@M/l%6!9q!Fa e#*{dYRkv\B6W⩴֢Zh,tC{2|}*k7W;# <# T1Y!wӼ-k"xU"(\Znhp`A!.'j:"!^̲(A[y%VF> ZɖoH'X|\IӧOZ)- FTgGUA9UGQ$$2)~扮2 XqKҾ杍%a)@>WH H=C](a@Տ|?Ir3|sQQfwak7OcvWj !z >k6<~ElPq"(US88o KTʁ%y4PpH~j.o";h% F쑆\`ö$&;r8-8+ :MdԵ)Q=vWN׬loZ}LyN|rW5=1ݙ dr3ƽMr^7 C8k׮[_af-/ }\)f; 'pf8d}+a洎LRFNOֻ4%HG v_Z)9.VR--G55=ҼJ2*Y%7v~(@DQ\Nd:dGW]E=jW3\M3(29l~u*2trpSd] 鴭F(UbFL=֋\QxIrdBzg\-j`)MIri :-nezfX0v$h'&tГmé zLkάjԼln5{nî^:-L0LkRz]e}*96!kl+ù’rsֹ;1WsMxBہr8[@rAc}I6\rE iXU#=5Ok)TU+{Tff uյu7nקugYdW=@]dY$_Σ$^I71cvWdRē8\S:ך61rmXpX$t}Y"LtW\(LIF2W^msQKpf^\zڶ-+E9V$&fRg+!}WC J'`z󟉖x9\B0lg5:sqڽ+e;)?C^tuФʹ]ob #{Q+\=^9_Korwq[\o> V u, dLFɨmsD}G4PKmWI;\&6m-Q۷ֹVBS GcZ!-FG'֭ $ ڄ7RA$$F^TeF2uSF5*T<:d`&59TrDR0 :Ũ-r}RWni4`p0ŵUzsV4_=얦h'ye\Qg+UCJ3x]1NH-Ã\ljE6N9ic^UMv1[?2zUrVB_m&ݒ_xYKm0ĐF8otЬK ;{u8WrهCZSvv0$֦?=H ar:AL#HOM9.hELԔU,&(Z晘c(Sv)z`9s+>i&)u_c3G_W{v CYjD+>FiOrYh䏥bk}J]ava>tT)7Bۉ$#7 ử7P'yW*7QRc65G]y543U3[x\]<$wd<^6÷uml RmĢ%a#\RmQҨ[<\5Hl%%S|HL8d N G%la3Ѽ0.HQ)v$ckשּׂnB.Er ?~C&HxQm9ֽ#vy c̵?% (@^/>q%HߜAdqNaiqr֗).Ǟ0zd&&\YuI=r _"˶A+"tbPEFGk$^*Ca=qX8]qwG#ё)T!|h?ٯaʒW3y ׊r5v^#&EEr6kZD!mq9?,5;۝;LC@"a$_֭C3\7ݏ)> -&I+i-rN_Q[IO1# H% cLVO[y"3~ P @laaКqgE{‘[=wz=õ f)QxQ]V1WH5roTWo3d}o[:}̹A\8zɦ;wʀhZdP\ ţT5ccV}XۚIlzMr;&%dK#H\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 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 more Rep Records.<br><br>Now keep rotating your workouts in this 4-week cycle. You can expect to break 8 or more records per week or 400 per 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 5 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 breaking a 1 rep max, but all kinds of Rep Records. Wething that is long, long overdue, said Coach Bower,  and we're finally able to do it. It will especially help us from a recruiting stand point; it is going to make us much more competitive. <br>Coach Bower was also a great player and set many passing records at Southern Mississippi. Most of those records are now broken. Bower coached Brett Farve (1987-90) and Reggie Collier (1979-82) who were two QB's who broke his records. However, he still holds the USM career mark for completion percentage with a .549 mark.<br>The formation of Conference USA has been a good move for Southern Mississippi. Original members include