JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================b" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?uPii;H. ^\?g#I4qEHVi,9Vo5$ +Kdr26&=LzjMwNC_c>J՛G4l?i"\(f>Y,A#=QZIXʌ2+ oCn/yH,TUiqX\C!-98vAgb-/\EX,{}XC bWWC9 X"-0٥`|G'2{JkR'(XN3zj|ܸWQĞ1Z_okc"Q3 D*9﹢%.Oq&.2ZkrV^W9#OJO!;y}[G8`3VЅ,yj8[j)Uw(Ҫ7AlU$/=럼x\t)Vm3Z+UWЊYGF H8'[}R y4@|ӊ<^.W)i-: 9w6A3c>VT<׳*CQ˱IaRRG1t}LW:Y L  A<+Դ6|s\iFǿ{[I+'ct}B]bPq<ۓ!r>٬.xI'i$A<"? k^~Igxh"?y@Ns^Sh^)zODբmUḾ%==+ PA_K(!cc +G@Ӯ&xa18 `-Օ+XPsEJkAӧd{{v)^+2`Pwlb$ea-&Ql g㰯5Ԭ5Oj< P7IW_k]{W,8KPc%wXqUq~$սuQt$4+( bI{UHtV=xO\P~譧/ [էossM['wncFOnk+ [ͻo1t餻&uLgxF{s^ya.^}V%Gq+B^ʞ%MF;#$pDǨ߽h3]_i$v`2[2)A$u)97.ΤtgY*j$w28jÏEI"݉?k:gDfnask.MEȱQF1U:Nstew8t%kpܧU~kz|hj̍X=3:6:J#^\\fV z;zVKMXtCxgʽ*rNp3/yhģPeo=*mqV֫(V>YdxV)b(`y&Bkr^iInNHٸkU8Z:zUT`sWntY_- 0I=+Ю/γB߆#i~&4i^=sD,U#0<°&Sj|܎(f(cN@[vqyD8J;xH&#lr8CKcSi)AZB;qU9_k"Pn4EEi}FK&VG8;+F}Gy:T7,_ٱN4yVwdNG0μd:~͜^^D% 9&4;4k*jM>Z@?\(DTD&9 ^ռE(I(QCNjέk$Rd#TjRMi5LGf<Pv}z\X+JlKr@ּBx=I jMf4Kvbݗ2uSdT{}YBxgF2P:s a7u]/qVּYT[*9$ybRK^a rW8`*`$l4 ;JްGvԚ*;&{Q]mgrq:P-@T>`㴜ZHtsKȓfo`*wpv՘ 2ҥci`z 2o wUFR34ıA)G,p:ck2kb ŠEGЊ!V߃TeuS*5M,qөXR,4BIq!x&P01! IM֡TƑ C_X+II"3jM?KMоBZ4984F+PIx,oqIԨcӮy!#KG,qBA0v(U%r'IX4˫@ʓgIU['б<ݍus.w$>K~uqO'i?GZے[ Jm-Yt;kvlzMyr]Jq"drp#'#%72NݠdRknK{cH=OfLR)gu-eo'itbw㜃+< qokh|І!Jkt2'mU3c+54+?"{_(9$~ߺflEbġJ^y{TC>eJ+w]̰ G'9Eye,`HÑڜ0RyϭT!!hWa1袛(o0?ZȊWj{Ea-cY$#ub;ǖopqE12 G^+1Kp9Vؗ$2kGME6Jʊ(^(h`}7QEzٚW]. ȒO}jϫ5 \qmscb.0H{g`%*j2 y-+&Hu|)֖y[nN>ԇ֯H"mAsڥP۟ qRVe ~\0:ݿvGUÏ1/ae),eFEs]s BW-ѻ+2Y1=?\<ϬۓCpN~aO#8#+M{3gW{(蠍V#k|GvPnu YpmMdFVHny԰-_SΡ,tc]Y>[Jءy^q4p$6@YLTm$Suҩ^’Eq/'&t M6XsJcJ/+q'O`cyeY0ڮ[ svwf!mVBf>ٶt_FVr9NK 놱Lʣ6㾐7tLz}+[VO]Gi%yjdE9ԚMB;ݶA2й矠4]. C\%|KcFd1&[h1k纒IbJ؞R3m#,yq*dڸqU0PH3f7/]^|p=P{ +T"ci8qź/ZC0gQUmVEF׭HT0jt4JvRGU3RZ6%@p+.O,z*:ҋw-MwZF)#9_Unc)2{5GWayLմHxh)}=^2;g7?~9ɿFMZ[̟dcT#h=H51mV7b۞nA{mqoO!$~S ֍%F;ij?gͪ0lR{8 ;kFW0N$xly@ѯo*&"`yQоOk`o}8flֵlar~Nif %X(F)c*sH Us=/c4=8E,_4;&%s=So][=WSSOViF(F+I(\%,;Ҷ,lul`&r?t^ߑHlq 0NGqEkDJWlm-+1-2 S=BK #{dҊ*׵AqE 屐R@ Hڊ) ҊoUcD޾_#ԡ&Q댟*(݊0"9(0z> ]?4v} ERIDj6Xf zz( 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). his 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 coul cause an injury especially to the lower back. As atigue sets in, chance for muscle spasms and incorrect lifting techniques increase.<br><br>Th Fifth Week