JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?( ( 1RAtzwWh̓I?@D\iZ([%d pU)+ef4SR %hPKGjJ(&( GjZ))E4QҀ\Q@ EPE*EeQ?½V9nbo:; F,Q0O#?^4-&f*;즭yīV0>Il8+WGB\:d!ך|&5QIEjb!aYl#cG1wiSOn F7g9#`2X=3M " n==F}TѣҺ9 Q].S@K <;'7M4!`M%)4bQ (TʱĥX4uMBH~WhI7܌`ARxW0#̂KX㧰O nnVmi"E2!O/$d+;9kum zz|<^ՠ1mX)MZ&Tdlgr\`TϧQJqR_2g%-q@ϴ+h{zEzؗUpW6´avjַeXF>l6qךίV\yfu^OT$_"R0flA^PQ=ɣF8c )+Ӣw7sްƜ v{>!57dr0qO2Ă0<0ObpO#<#} tV#X13õu|pPY^!Md$o%o_íE! eWnGS\VOF;(hQj-Vy/5n2:Ϋ{c=kCO壐r׫k\пu&R#rWr ݽzy{Ox(f""ىhk(r.UI Bbb[N EʽQtO>H6jKc*?wBϰs\C^zS(>p3(aCdD<’wGQ&$b ~aG:qһ?*S>Mqlocj|ɢB0$&eb ߎ+I8r+WÚv8ϖ<D%i&oJI]Mm멤-5ÔFݜ)8~2lng9ds]geH/m@.6Y4@Gִ+/Tu1ȒY @I!WTyx㯭J҅ p2:d/H'\pj*뚄Uٝ.9ⳐV t:Rv`eFcyFMKT|M+3Rv;pXj'M ZW=zh\*E $oB퐹Ҥ.Fz/9P>]mlvOb/)&xQ>k_9fEic[k1ny|4Z4m4K ּZҜynzbgbgmӹcǥE]g QEkXINqߊM2욕۶q޽_gH0ұL M3wUhFxfȏJ cQz#H9F3y>ď\An>x(2g:2cƱr~~WLXe95]Hcj@=}Z::-jͳy'I_ sHZ;5V:'\[3TN*01d)e~9Wt[.!SÇ:ncOI.n$6kw<\1Q٭NČӡ'>ƼŴ;ĐIqFkcGE0IQqܷ;>1I+k"_j]D\˜ח^gzXՔ׼%l=F ewQRKKgEXRt<8gXfzt֦UnU0?wcYe,#jmfTrUsRITck~<1+z]_Y6+֞)?-88]/è,'ҶԳJU_ $'߽yj t'һoj^$[לG3F1OcZg5}ѹ t' LT:91sjW$ U~SAU.'늪ӻw3$I;ŋx9˵w-@&. t #:5 +vH̘+JLzYPM(9PK պFp=kJKVX Ryk 9[ꋪxoR*IK*0=:)U\LkKM>t{yV[Y\zqYҊl`ޅ??o|@k%wjpGޮV6Qʑis <br>You will notice that all the rep records are the same at this time. Don t worry about this. These numbers will change rapidly as you break your rep records. This will normally happen every workout.<br><br>_________________________________________<br><br>WEDNESDAY<br><br>CLEAN: Do the 3 x 3 workout. Use 70% of your maximum. If you ve never cleaned before, use 70% of your body weight or 105 pounds whichever is the least. Use the same procedure for the 2nd and 3rd set as Monday s workout and record your efforts as outlined on the previous page. On the final set you should do 3 or more reps up to 5 reps. Try to get 5 reps in this first week. <br><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 th<ܚk9Hjx.Uv |ZOut: 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