JFIF C
$ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@= C
=)#)================================================== / "
} !1AQa"q2#BR$3br
%&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz
w !1AQaq"2B #3Rbr
$4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ? gr8Fz"QQ M;v(YLOJ 0R`AsR 8$yvǷzڤ*xJ$c mGJ5$z$sO i+ ={6s\0A 4@ ;8 J94n}鄃 c868MFҀ$֤Bs֡T!JThF(D?<♼Jabi Ҁ%W9
ZG P4$ *ʞMK> ݏFsQ0lF+6m]cn@#{ӯ6D<&٧sڀ.d.Ci++o Vb^Aҫ:֎txp+ti6 E1
@z=å+-,[N23q۹_BVݒnOz=ujAŬ/1sҳ~ > Yw%ſ$*0 Ҁ8rЏά9)iby 4lM21}
n;}+˞RHqGz\" Pߝ L2{V L48`:Ѽ犋iQI{{$ "Q `̨x/Ou[ Ng|qZtLuU;M VL\AKو쨮?eNETn{YۛHgl7?PLXH6
-H=ʃz&c +Bc8 V+دad[m$ Hz (܀jD%$$TSڀ$\`9=yqbI f݃ZX Td4 C8E= ] 6@$tFΉ3; `( MT1jC: : O &5O"`On pB}k/XKS{e'V/ M3Z5ƕ!iI^?)sq6rf*UX 0
2 ֎gGMi2MJUr Kx`(3,%ӭ'ɭ]?YshcN
sdAǧZKTw5n ^U$.в 9Q#Եi$'|=Z J9~]2!;i [ǑqRp͒
RYHl.0}) G~ԨHGJhTb'YWSުp= /\@pNJ*4P;*RO3OZ\2tm'ր w o^HdE y4 ~^ip)̅ nyn(ZS 8ǔdbWmOC_ֲau] @76z
Tk IȌm I@ՃCw8 2 .} q cM
>REZ0 Zg$*Z#V xU
V={UKY0 +q @7W ;Uۼ\ M%Ve,Kd `;WD-ҤKq ?A@,@TH0GSEŵ BbE;U
2 jrCg>m I EH~L@}в1pJ]1ϥM4t9P JnD\^; Q2(nj(`(gdSqIaǵ 5Pc;=2 )$8N 8 eCFM5XNAL2ܵK!_}1@o\zA_ F{bJa2Fr >Sf s,I عGZ{c JwOʚmIpBbBW#>{h@ r(UHϥRUȱJ(=>-ō@\{-i d1 - EA atX'? N{O9ySY>\Fj9$v52D;P_2] 8N?2tuAE 8Fka }*LI{U284*GFGJWeRZE S@`䞴U|?Z((Ңkwr@Z& +J2F@@V&NwNs+Kg8v 3@$O
i#䚏g%ST2H7X݁Qҟ
dÐIV{ո즵Xxps T
7 ϭ M52 Gs,?Zs0eVwن#
.VaR\3SAoKFx۷> Og[XO+ 3Tc 69/M 5p֪۠
2*H`F1PB2|ZI.=i$ >4py Z=4ev$,z;ǥZ\c5NB2WX $UBBT`c',W'ҥ. )l f )B
5bv dkCG5 aAIi8_ր2?1 f쵆Y}OJ-?u+]ܸ`IE " p~n O\?ƻ
#V:?2n~ jJ q~/ 5\#t~+YQAQ#wn Z D6F=* ~{c4rXmammߗΒSdw4i
@nr}}*0rSR6 c ]%feu:gŶu( [ڼnzȿν{ހTkԏǰ5EgAݺ O,:Y$ _ZX"(
} 4VAlǙ sXTs5?yce'@t yְ|CIf?
˓Ƽ 1H CX4 =A&q%9 })6 *j6BHx@JxTQӿRjUI*?7Vȯ4}5 VO^K0=E +j2l@X/SΤU Uh_̇P\
e 2'8 _QZ6yw;PeY&Mz7}*@>^x#ц
%Dۖsǎc>Τ؊)9w=J(ڤ
m}вʹ ևm@qM78< W#( |' TX?3P|=A@ lLw9NB \աb Wkm}x G3\ID[kz>9r9j0y 4. G\g>kp qh?uȥP~֜*n ^dg\֤IR O;e @ꋖ?LM8ۭ GAj `^7?'5귂ymc;u
iFV(Px(ز`? o_U#qWslGp2
JH A0Xdz]5 vB6yt%۽}VClj QE cj P̱b+ᾴV S
8Nv>&:bjIFX}3$+_]qGh3_tq8^ IɠK {ua]*KuڄUg; *⍱ 1ן a."Q u 09ֹ`LsBta"g@5NH Kc5pD$) Ҥ˚58''#ˑܞm7m]2P鞕.j$ "JGOah^.rcB59w}k;+D6ICg
ny>ccq
8AW 8 q'W̠TpFDʋU:&PD W`I vTq }@: (B1gUel zPwnJ( 魏:ܷLrvѻ3?P *Fm?3B99ɨ`t
mfb 31մf7Gpj ZVaלYq 9C d:RݡwFP{N8 SMJ&U-8GZđ g= Ar0r2#j e Rڀ+X BrG$ֺx!H X@SM-2XcܟJhպ C|ŏAK#lM1pӸhKmQVTZ!s9vƬq9;bi8 ?.iDm*.U<)@Rܗz
nTfGvV8hA"W1j4 8b)!rlmM
W OM28#=gYH䍣1yUDm N 3ȸRGLsϭ^ n( {wτ܈='= eQ k6?ߙ6 ! :-4gF
oo ^HǵOPH(Ȭ1qӸ8ҨpA ;c*FASs;G
n! =tż=،X=$a
XhVp]?Z"y.G` 1:u7 'Sgnn)v@DGm4ش`8Z<*$ < iM FcwFqs>(9,څP#̒<۹>1>2Y^T\LǑ,rj=kĚ|P5\R @ mo ,o)
K)&k 4 r)@ -5X'l2 8 X%Ќg=+QPC$3؆ r!H%8+oux+U%$- ֠
^"g] *M>p*4 pr#HDZ$
CCKVC @nt ?ºG[ݲx5&I hr?Gq*ݢh(- nR9=s@ =U&<
"'?_Ɨaq<' p{6*g
Zȳnݦ]G"; y9we=Ԥrga\`WBBaW9 ёR?*f
09>å($j;PSqlRQYե+3*\xW+in;dB d w o r k b e c o m e s f u n , s u c c e s s w i l l f o l l o w . & n b s p ; B o n n i e , C i n d i a n d D e n i s e , i t h a s b e e n f u n . & n b s p ; I w o u l d l i k e t o t h a n k y o u f o r t h e f o u r y e a r s w e s h a r e d . & n b s p ; < / P > r e p m a x e f f o r t . < b r > T h e F o u r t h W e e k : ( 1 0 - 8 - 6 o r 4 - 4 - 2 ) H e r e i s y o u r c h a n c e t o e s t a b l i s h a n o t h e r S e t R e c o r d a n d w o r k o n d i f f e r e n t R e p R e c o r d s . T h e s e t s a n d r e p s a r e 1 0 - 8 - 6 w i t h t h e B e n c h . T o w e l B e n c h , B o x S q u a t a n d S q u a t , b u t a r e 4 - 4 - 2 w i t h t h e C l e a n a n d D e a d L i f t o r T r a p B a r L i f t . R e c o r d y o u r e f f o r t s . I m p o r t a n t C o n c e p t : Y o u s h o u l d d o 6 o r m o r e r e p s o r t w o o r m o r e r e p s o n t h e l a s t s e t d e p e n d i n g o n t h e c o r e l i f t . < b r > < b r > Y o u w i l l n o t i c e t h e r e p r e c o r d s g o t o o n l y 5 r e p s o n t h e C l e a n a n d t h e D e a d L i f t . D o i n g e x t r a r e p s o n t h e s e t w o l i f t s c o u l d c a u s e a n i n j u r y e s p e c i a l l y t o t h e l o w e r b a c k . A s f a t i g u e s e t s i n , c h a n c e f o r m u s c l e s p a s m s a n d i n c o r r e c t l i f t i n g t e c h n i q u e s i n c r e a s e . < b r > < b r > T h e F i f t h W e e k : N o w t h e f u n o f t h e B F S S y s t e m m o v e s i n t o h i g h g e a r . F r o m n o w o n e v e r y t i m e y o u c o m e i n t o t h e w e i g h t r o o m , y o u v e g o t a c h a l l e n g e a n d a n o b j e c t i v e . Y o u s h o u l d t r y t o b r e a k a s m a n y S e t a n d R e p R e c o r d s a s p o s s i b l e . Y o u b e g i n t h e 5 t h w e e k b y a g a i n d o i n g t h e 3 X 3 w o r k o u t . Y o u w i l l n o t i c e o n t h e p r e v i o u s m o n t h s e x a m p l e , a t o t a l o f 4 4 0 w a s a c h i e v e d o n t h e T o w e l B e n c h . Y o u r o b j e c t i v e i s t o s i m p l y d o m o r e ! < b r > < b r > A N E X A M P L E O F T H E F I F T H W E E K T O W E L B E N C H < b r < b r > L o o k w h a t h a p p e n e d ! ! T h e S e t R e c o r d w a s s m a s h e d b y 7 0 p o u n d s ! I n a d d i t i o n , a n e w 3 R e p R e c o r d w a s a t t a i n e d . ( R e f e r t o t h e e x a m p l e o n t h e p r e v i o u s p a g e ) 1 8 0 p o u n d s s h o u l d b e r e c o r d e d u n d e r t h e 3 r d B r e a k c o l u m n a l o n g w i t h t h e 3 / 3 d a t e . < b r > < b r > * M a n y a t h l e t e s l i k e t o t r y t o b r e a k t h e i r 1 0 R e p R e c o r d a f t e r d o i n g 3 X 3 , s i n c e t h i s i s a n e a s y w e e k . T h i s i s c a l l e d a B u r n o u t s e t . < b r > < b r > W A N T T O W I N ? B R E A K A R E C O R D ! < b r > < b r > T h e S i x t h W e e k : B r e a k y o u r 5 X 5 S e t R e c o r d ! A n d a s m a n y R e p R e c o r d s a s y o u c a n . < b r > < b r > T h e S e v e n t h W e e k : B r e a k y o u r 5 - 4 - 3 - 2 - 1 S e t R e c o r d ; a n d a s m a n y R e p R e c o d s a s y o u c a n . < b r > < b r > T h e E i g h t h W e e k : B r e a k y o u r 1 0 - 8 - 6 o r 4 - 4 - 2 S e t R e c o r d . A n d m o r e R e p R e c o r d s . < b r > < b r > N o w k e e p r o t a t i n g y o u r w o r k o u t s i n t h i s 4 - w e e k c y c l e . Y o u c a n e x p e c t t o b r e a k 8 o r m o r e r e c o r d s p e r w e e k o r 4 0 0 p e r y e a r f o r a s l o n g a s y o u w a n t . T h e r e a r e 6 6 p o s s i b l e r e c o r d s t o b r e a k . E a c h o f t h e s i x c o r e l i f t s h a s 4 S e t R e c o r d s . T h a t s 2 4 p o s s i b l e S e t R e c o r d s . T h e B e n c h P r e s s , T o w e l B e n c h , S q u a t a n d B o x S q u a t e a c h h a v e 8 R e p R e c o r d s , w h i l e t h e T r a p B a r D e a d L i f t a n d t h e C l e a n e a c h h a v e 5 R e p R e c o r d s . T h a t s a t o t a l o f 4 2 p o s s i b l e R e p R e c o r d s . T h a t s w h y i t i s e a s y t o b r e a k s o m a n y r e c o r d s . R e m e m b e r w e a r e n o t c o n c e r n e d w i t h o n l y b r e a k i n g a 1 r e p m a x , b u t a l l k i n d s o f R e p R e c o r d s . W e k n o w , f o r e x a m p l e i f w e b r e a k a 3 R e p R e c o r d t h a t o u r m a x w i l l a l s o s o o n g o u p . T h e r e a r e e v e n 1 1 m o r e a u x i l i a r y a n d p e r f o r m a n c e r e c o r d s y o u c a n b r e a k . W h a t w o u l d h a p p e n i f y o u b r o k e 8 p e r s o n a l r e c o r d s p e r w e e k f o r o n e y e a r ? I t k i n d o f b o g g l e s t h e m i n d d o e s n t i t ? T h e S k y i s t h e L i m i t ! ! < b r > < b r > _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ k' DGnd/z1?(L$OfS&AͪtkS ,:32Wj3m]n:m2td'klmifWJf[t9>e
̀^,YF
9|& qpYVїmV_T27aIM$R0\xA,_PQd~~;XC1~4I(w)qbE@KH-B3AÝkWj
$2l7U6dfU_A6fB9wg`4 { x` $ y zb d .^SXٽ7>( K.褫s9:ђ!LR; 3Pd$
&0g;MvѦfT^iN%WiĀ|ΐUcr76R^o pMeu v2LՉLd-$TVܛ. $Pra]XHsd FI U0_RT2Yd^h}ix r}x_ <ᝣˌ F;YWUҶIDj|mdAăM,QȊ xdGa,54|n[p}ArIM$EV Qa\_kCxϼOM.rr _q2HG5!͈ގ>ZN8Vkљy>/6gV&9E%d%i
Ukbԡޚ9{N?fF6
I9Xz6I e^Du [OgXU:2NtvəA쀅R?!lXM4dA'kE${z\LGuAvTMc Se*l6(5h#6b
u ڲ>ItYQPYcݧV6LLUH~J&9$)KQ۴u_8jF
W{mO\Fh WYy!SVF>$6n* !!kj7 , ` t< >ĒWdR#mK? 34s:C?!ą#fE"<Mt@TF;DpZba;
Fq9}=PKa m
KP-˻C4Q.9S{s7"dc((lۯa -4E&#;C1=U~uX'dJ˳dh_% c_]:=Zu aR+ Pj&!Gl~&dFc'/bˍ͒m%vLAKmԀO5$Q2y, ++)6ט "f,QVxz>%Fbʦպ~ I1@@uzi (x~P.
EXpIA{±dР
f'g1]!1vڠW]U"rr a+hxx F/b oۍis1UfA8͠>hBݫ,WZ*"%b_,]T#'\y
rɎޓ# _S+Y ?Zՠ ^ V3c|21 ŚwTIhINSoOOQhձuINC˅2Jv0\)EK, ̧k 0Lok P;Nq*<{ӂ@%>j Q|84tH[Ķ%<ރԷ̊$LElrM$#oOo=
s47n4t,y SВ^,1z[̌>MtV<^^2}.}LjHdxأJ D@"*hxQ́@ǚjeϵ:1˴%[_a _JA *$Mt:.Dw<=rF!rV>\ -G.PHP$PI(Ԃj lC|@-k }=^,To ASc< qC'"X&#HBʖi)$V} Ξ$zoGX./.CUV@