JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?#zv9H S=Ej@Ӱ:#v9g";zji^0HnI82jVƈX{TLNبj`BmJaGg)6"8RM"M##8L4=Z)yS)(l7_H/ $ ֜#&1" lu`{Ҟ)1[閦@8\x\ic'OϨHAk{Ƕ<= 778 iHAA%PXd~C'?HCXi6#J as⑵Eف.A9b}:i0t i֭וKϥ~ϿKrhؼ̊PFO>-nAoI5溅r1$yMVu'ʍiC~00sxͪA%ӈBch+^ޣ k.|є22jcےcp}Aݕͩ+3XۘeiAfcr۸bqV bٔQۿLVTrV67<{Wi 4Jv(@ 7vB=T(EH*@dJ:zE?׭  4/`vg=UwMr1- v׮j iOp lO^i/'bV4]YMs4mIʚ7n+4Yq׿TT݁Wu Z:3A*v?ΩKjP,p+>qؖmA!)\\B$CÑ\r`;Z:_aٴ2$l YaIzɭ l:0*488'j,D=EJic(1I;Rn9EP"qVqQ?: ?)j@"Tx$l)#{'FU<5֓;Gr~vHs؂z}+nCl^08*뀌:xKöpūjC $(8Yuf'^k/or@lUoK0 vNk{q3mܰFFpIg9? x5C1A$kD[@I2B{+=NeiY8=sm&Ќՠյ9sE3yf2RZZVdҖ1Q?'$d֍Ԁ.OE%s߭HT|"}`H#5_Xo/ɂq@YY%C2Im#~IYI$zk_4$I¯`k[޺kt^k[LjCϱ~5)\Z˻m{Q9VVpBKnnd呋;1I^ɯX`Y]1s-nJי JUGQTh[vk{Sʳ̌nJ VZlkweb8^;RQvZn.%㘃/?JOIZc8֪Il0ެ #Y qؽjMVH-Y#\M}w޽Ze4b9s3Hҝ7's>ӣ-O1]z01 JV "w#}EcHZaøG&ڒm!:HPă=u'8[ 3V=`IΨd![O"}Ty/G -m)R̞UFqr|wrdZ88VsK@ԭOꊰ-8TS5Gftz>"".69Ioȭ#m,KR54˫jbzƕ=AFs[<%PdN:Qjzc@ݱ)SIFuKR{ƀ#d \ulVZcC)@ Qʜ8_9gI`>ib {KX|^CI rW GDpUnU . p=it+)Zi NBpq}5o"4wSX.\1 )pqIsom <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 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