Several months back I have a friend who started following a 2 day a novice program for those 60+from Andy Baker’s; The Barbell Prescription. He has started to dropping his jumps in weight to 5 lbs for squats and deads and and 2 lbs for bench and press and still feels beat up.
He is 61 years old, no prior weight training, and looks around175lbs
His current set up and lifts looks like this:
Light Squat 3x3 at 80% of Mondays weight
I talked to him about trying 5/3/1. He would like to the same routine so I suggested something like this:
Drop 80% of current weight
Squat 5 Pros
Bench 5 Pros
Light Squat 40%,50%, 60% x 5(borrowed these from 5/3/1 2nd edition)
Press 5 Pros
Deadlift 5 Pros
I thought he could run this 2 to 3 cycles then replace the 5 Pros with 5/3/1 for a couple of cycles and go from there?
Any thoughts or suggestions would be welcomed.