JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?QhO֢gAhnN,&MOR1n窰]yZX'9 @ 95t;vq$|0kA BHx|eh˕+_ \|UwO.ȫ( GW >msGJH:U4Q$bAPG\O1k\C%OPㄷ(>UNk>HDa6o d1 a6n۷BQXZ}W +LI%E],hp3;ho1^?/iapO^g`.8@g  &]i7JTq^PTeMy3xkTܧ$HFjmmo@/ Y'xݯnÅ`(BdFp0P2sUn)kϦse `A=ү~YeLkL鸞Rع'.,_sʌ ph<+bg k?YGml]ļMsLNmmr*& Ym-n 1pzTeq|M`y}B ַ+Ir 'hRIv^֤,n" *8׭pzmťWΪs q2 #ޯw-+?ԩ8a=zP[neъmylJHKOu}\`1m$2čhخ5&I ǭ[ӯe2sd|+ !*Ha:|+Ic?6qs@e.G!?U#wXEY#4Vf2O1WĒhrZYKIuZkz=]HD1tV; Q XG0BGWICb#˥$~RAgGYy1+r Y5mԑթqZJVj'&Vڜ/5ޔb|:ݫ3Wq [V壸vo+p=9}jthԼH8%.#*(j6&i<v^³4h&]bR`Lki9=SQwyWfյ^ԣK27c\&e6 䎌.mEKymjLGtM0$ ݱmxEQ,0=6&$@6rF{V=Oa;k{nPB@L@%U"^PrIÚKUL|?.<@=u"=%t=.}9RG$(үلW$d7R5b,r$ r(W&Ybs8#]Dž5^e[}\֗El,  Õ+Ca5̲N[E] iZ}H^`qLGZq[,A2ZX Ew"~o Qx :nJőOe/㸔98>[PKRr~PlSIO'FO@7JӚ}(+أPlmAqMFOL" o!LEKz5RJ!}rpEiiLbKHH9 OmhPAS28wryzF9?SXwpm N:uYGwPlu@Ke@&]?ݠ ,&0tV*eAr۵Νsy3j#d3$l#z.\:t?[OS,a lO[BKg3P.8F>Ml"s@vx e3VֵYMܘcAݘ{S8K=2 Y$cڹk\%U}W( Yi >չJA ja<k돳n8Žhz4R(ϽmEFI*Fn3@HqUg]jĄt|]:F|MKcE%ĨSM@/ бBi݃95,d {Ӆx(7\)=kHZGS xdEƀ*} Ѿ˂Uϴ 3ϭt0Ʃp>ꇊ<(:&oe aAvmFrOq}wc9xf9gaRMw6[[E|1rjG[o÷`L<­z$S+4/\ o b$At>J'7NkUD89UeSA䅣{+pp)Z9BKQv-ۑ~ٝ&/a?F>NEs%WP8; i62%RƊlgay`FB ުD1ѓw.soh$IeMҶ.d<`ܟuI/썮Q?2{mXx%R7Tm -"]Zx}GSr*ZJǏӊW3 uk" asq8v4]fgl*EE<#ۥN-i~J$x1EM7[dv >?t7ĚĚlI-lKvl PP+= n'X,daWisqjl0ǡ T8MݎhB rhJ_ E[>(>Z }iq5.rG@*=T+ϱF=E;a ?whғ`h@˞0}QyC|b Kv;TB7v\P*/0q1ExZ2 rj*!@+[Ѽ5{m9ۈ`m/D7 ܣ#],Fxa9:[xvO!x$?uIj6gS2c\4ԏZ_,c'OPMڍpi!o=0# @3ޘF2F5*/=4܂(E9_;a0$)F@y@ 3NʑȩKOaB(ې0}ip09 SHP8s@(#ץ;4|A\4=903ڊ恭5iG/z@N2[lIҙ@ǾqH~7=)p3ƐүA@(@TH`H{PYAm\g9;ؤ`tP 1R~A#={ÃK?"o!b@<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 10-8-6 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