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?