JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?)F:RllTb׊C|*ENjTRO8:'4vtFaݒyv( ~ָ1XR3|ҘG:V.3Z9;\Q,DZEy"Em 2nQ"ڧ)TRx5'2ŷ*h:>]׌Em 3EFIt#hOq/MUqpzbby|E&I pA2ϵrZR_~v;D7+X" mQZkXda(ï4?)R)GF# ?:h8<cQ`)3)vVa/6TghɢNɲ๤emF}a$2XB)W;єU!{BWy_qWX\ֈqȩ0pyB)ItJp:֗woQGZNytTzQHdax4hVlwbgB_Pޤ|67\؆ `P'df0g޲Ts/O@{fʟ&LV}UBXzLe5eҩȿ.\j!FϞLg>+ )fc2iATA*EOBL)nqU?ήP QP0ՙ?ʫ+єc4/4}@gaM R'𦑎hLM8iVC 4}c9nsIh$ִ\*:u w%2*ZYe\,*’ r}B+fu0?k;wq*f8?ηRM]?y\stdŚtǷvzScmsn렵fݴc`S8pVܤ8xNQj4Ð3PHvTw:Tr(-LD43\Tdtf9óaGa?:aL Zr;T(:52tn/P*g\/K݊I݌{Vv9+Y\tk'"ӟ-IpV4Py镖v"H*Sמj{78隭 ?1܌:G-|KɉtwW`sjh#5zc__\;KiVUIHȫ:I^Jbatz^ΰHZw jݤmUj\ 6F=ƾ z&$ÐucJTjM}3]MliT}YnM5qXc *'AMܨGHo+TXR1X~AX[ WL RIF R\^G SɨDLF"51+X) ى2}MtiOAs I˂5%葮:D!z\wɃSUBGN)y=rO #.޼bp;A:ȧ tַs ڹSӊ 5]ntPΊV8NAVq/8"lHpVz毒3xDJwQ"TNz+vϥv0鶰* |—-ށst|`xtA2J>r+{{xU/N%w*Rհ|U" -2NL)@d9;U p;*u#a nR!6.ӌf\{UVr՛Y!51lcO5nWU)bzt&[8tKAⱴxqEoʁ rbez8~Q4Php] ZW<cw:VԫypH-ې fE ޥ145]ExIԭ{HmQoY9H7pW9'Xz򐇧[QʕA^޵˸R8β$SCG&OyO[jpbre$bIK|ة@ܵvB:cs8 FRԉ= 6HNU ƦU{]4uÿ eicLV^~#=F3EIv~1j:.8(DN1=z~01Z | LҞ#i1T Tn;@aM\rRwkUKRGzH5u*ZH:0zF[d,MX.GNFM)C 89ݬΫ-^x攤QcVg|3ִ@l2뎦KENsvA72pWE#$IWQ2'5^62C֫T5ddYV1Wgvz5h;j)+jr|͍ p$(P֎uFp)P)1L ҹLveUA6! 5\R2OR$'95ԚL UɩL\gS㋐huCj)=EN# r$`vJb8\w8'"+'+N;SR#zFT{Q]TC<1hz}i4zi:8N=j&ƤL)TiOn R7Q J@)8 'i}iZ|9~4H>ZWqɪ*̽G >MFl4`CҢIŒ*pZ~n/CDw2r} ;a<(Y[Q«kt#0dd (~lڥn>?*\D#LuJȲ§O<br>HEX or TRAP BAR DEAD LIFT: Do the 3 x 3 workout. Start with 145 pounds or your body weight whichever is the least. Follow the same procedure and again record your efforts. Again, on the final set you should do 3 or more reps up to the 5 reps.<br><br>FRIDAY<br><br>BENCH PRESS: Do the 3 x 3 workout. Use the same poundage and procedure as in Monday s Towel Bench workout.<br><br>SQUAT: Do the 3 x 3 workout and use the same procedure as Monday s Box Squat workout.<br><br>The Second Week: 5 sets of 5 reps (5 X 5). This is a brutal and long workout. You may wish to cut down to 3 sets of 5 because of time or energy especially on the Hex or Trap Bar Dead Lift and Clean Day. Select your poundage as in the first week. Record your efforts. Important Concept: You should do 5 or more reps on the last set except when doing the Clean or Trap Bar Dead Lift.<br><br>The Third Week: (5-4-3-2-1). 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 setsand 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 previort: Can't. I think I got through to a lot of them with that," says Neil, "especially during the early days with their weight training. When they were struggling, they never said,  I can't do it, Coach.' Instead, they said,  I'll try harder the