I have been doing 2x2x2 with Squat/Bench on Monday and Dead/Press on Thursday
It is taking a little long to recover and I have stalled on a couple of lifts so I going to take a couple steps back and start focusing one main lift a day still following 2x2x2.
I have seen several of the other recommended plans for “grey pubes” (I am 57) but came across this in one of the posts by Jim and liked the layout. Do you think it is too much volume for an older guy.
Also, I have arthritis in my knees and feet and jumps just kill me. Any ideas on what to replace them with?
Squat/Deadlift (alternate every week) - 5/3/1, PR set
Squat - 5x5 (FSL)
SLDL - 5x10
Do chins/dips/pushups between your sets.
Bench Press/Press - alternate every week (5/3/1, PR set)
Bench Press/Press (alternate every week; do opposite of the main lift) - 5 x 5 @ FSL
Rows - 5 sets of 10-25 reps
Do abdominal/low back work between sets
Agile 8 x 2 times/day
Bike/Walk/Jog - 4 times/week (easy conditioning)
10 jumps/throws prior to each workout