T Nation

Changing from 2x2x2 Full Body to Lower/Upper


#1

Good morning,

For some time I have been following training 2x2x2 using option 1 from the 2nd 5/3/1

Monday: Squat/Bench/Assistance
Tuesday: Prowler Walks
Wednesday: Mobility and Stretching
Thursday: Dead/Press/Assistance
Friday: Prowler Walks
Saturday: Mobility and Stretching

Age (58) and recovery has got me considering going to a Lower body training on Monday and Upper body training on Thursday.

There are 2 programs I am looking at. (Prowler Walks and Mobility and Stretching would stay on the same day)

The first is from 5/3/1 for Powerlifting - Old Man Winter: Training for Mr. Gray Pubes

Week 1

Monday
Squat 5/3/1 sets/reps
Assistance exercises (can add in some light deadlifts after this, preferably the weights you‘d use on your deload week – this is great to get some form work and extra work in for deadlifting).

Thursday
Bench, 5/3/1 sets/reps
Assistance exercises

Week 2

Monday
Deadlift, 5/3/1 sets/reps
Assistance exercises (can add in some light squats after this, preferably the weights you‘d use on your deload week – this is great to get some form work and extra work in for squatting).

Thursday
Press, 5/3/1 sets/reps
Assistance exercises

The second is fro the Beyond book - Two Week/New Template where you do the main lifts once a week.

Week 1

Monday
Squat 5/3/1 sets/reps
Deadlift 65%x3, 75%x3, 85%x3
Assistance

Thursday
Bench, 5/3/1 sets/reps
Press 65%x3, 75%x3, 85%x3
Assistance

Week 2

Monday
Squat 65%x3, 75%x3, 85%x3
Deadlift 5/3/1 sets/reps
Assistance

Thursday
Press 5/3/1 sets/reps
Bench 65%x3, 75%x3, 85%x3
Assistance

My question are have you tried either one of these and what are your thoughts and experience with them and is there another variation out there that I am missing that you would recommend?


#2

There are like 12 full body programs in the forever book.


#3

58 here. I’ve been using and almost identical 2x2x2 this summer.
Last year and in about a month from now I will go back to the following.
Lift every other day, easy conditioning and mobility on the non lifting days.
Training 351
Day 1 squats , push-ups between each set and a circuit at the end of 45 degree back extension, lat pull downs, curls
Day 2 bench, pull-ups between each set and a circuit at the end of sit ups, rows, overhead plate press,
Day 3 DL, push-ups again between or band work like face pulls depending on how I feel, circuit of VKR, upright row, curls
Day 4 Press and a similar type circuit to day 2
The supplemental lifts are squat, BP, SSB GM for DL and behind the neck press for press. I feel I get some " full body " work from the assistant exercise. I can recover and make gains.


#4

The supplemental work is usually FSL 5x5-8.
I run 2-3 cycles of 5 progression or 5x531
Then 1-2 of 351 anchor of PR on 3 and 1 capped at 10 and 6 reps with 1-3 sets supplement of FSL and 25-50 assistant in a circuit style