Want to Make Sure I Understand Jim's Principles Before I Begin

Bigger Stronger Leaner Jim Wendler 5/3/1 Coaching
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Sorry for the long post but I want to make sure I have a clear understanding of Jim’s program before I get started.

I posted a week ago and have been doing more research and come up with a couple programs to follow.

Once again am 58 and after some health issues leading up to a major accident last year I started strength training. I have arthritic knees and bad lower back. Shoulders are not much better. I have been doing a lot of micro-loading.

I have followed the Starting Strength model 2 days a week but have been stalling and need to move to different programming and 5/3/1 was suggested.

I am considering the following one of the two 2x2x2 programs. Could you check them to see if I I have a clear understanding of Jim’s principles.

Option 1

Leader 2 cycles

Mondays
Squat: 5 Pros+FSL 3-5x5
Bench: 5 Pros+FSL 3-5x5
Assistance: 25-50 total reps
Pull
Push
Single leg/core work

Thursday
Dead lift: 5 Pros+FSL 3-5x5
Press: Pros+FSL 3-5x5
Assistance: 25-50 total reps
Pull
Push
Single leg/core work

Anchor 1 cycle

Monday
Squat: 5/3/1+ FSL 3-5x5
Bench: 5/3/1+ /FSL 3-5x5
Assistance: 25-50 total reps
Pull
Push
Single leg/core work

Thursday
Dead Lift: 5/3/1+ FSL 3-5x5
Press: 5/3/1+ 3-5x5
Assistance: 25-50 total reps
Pull
Push
Single leg/core work

Option 2

Leader 2 cycles

Week 1

Monday
Squat: 5 Pros+FSL 3-5x5
Dead lift: 65%x3, 75%x3, 85%x3
Assistance: 25-50 total reps
Pull
Push
Single leg/core work

Thursday
Bench: 5 Pros+FSL 3-5x5
Press: 65%x3, 75%x3, 85%x3
Assistance: 25-50 total reps
Pull
Push
Single leg/core work

Week 2
Monday
Squat: 65%x3, 75%x3, 85%x3
Dead lift: 5 Pros+FSL 3-5x5
Assistance: 25-50 total reps
Pull
Push
Single leg/core work

Thursday
Upper
Press: 5 Pros+FSL 3-5x5
Bench: 65%x3, 75%x3, 85%x3
Assistance: 25-50 total reps
Pull
Push
Single leg/core work

Anchor 1 cycle

Week 2

Monday
Squat: 5/3/1+FSL 3-5x5
Dead lift: 65%x3, 75%x3, 85%x3
Assistance: 25-50 total reps
Pull
Push
Single leg/core work

Thursday
Bench: 5/3/1+FSL 3-5x5
Press: 65%x3, 75%x3, 85%x3
Assistance: 25-50 total reps
Pull
Push
Single leg/core work

Week 2
Monday
Squat: 65%x3, 75%x3, 85%x3
Dead lift: 5/3/1+/FSL 3-5x5
Assistance: 25-50 total reps
Pull
Push
Single leg/core work

Thursday
Press: 5/3/1+FSL 3-5x5
Bench: 65%x3, 75%x3, 85%x3
Assistance: 25-50 total reps
Pull
Push
Single leg/core work

I already hit the AirDyne almost every morning and do light stretches
I walk the Prowler on Tuesdays and Fridays
I will be doing mobility on Wednesdays and Saturdays.

1 Do I have a clear understanding of Jim’s Principles?
2. Which would be better for an older man in my situation Option 1 or 2?
3. Would you recommend progressing 10 or 5 pounds for squats/deads and 5 or 2.5 for bench/press.
4. Throws are not a problem but any suggestions for jumps and bad knees?

Thanks for any help or suggestions

2

Warm up knees prior to jumping

Knee Sleeves: anecdotal evidence that they do good things but scientific research not so much

Jumping exposes the knee joint to forces of many times body weight. The worst part is the jarring impact from returning to the ground after a jump. Box jumps solve this issue by allowing you to jump without coming crashing back down to the ground. Set at a appropriate height so that it doesn’t become a flexibility contest/who can get their legs up higher.

Surfaces/Materials: Jumping on concrete is as bad an idea as it sounds. Surfaces with little give will expose your knees to greater forces. Rubber flooring and foam boxes for jumping would be handy for you.

Minimum Effective Dose: Do the minimum amount of jump volume while still getting the desired training effect. It’s not worth beating your knees up and affecting the rest of the your workout/s.

Heat/Cold Therapy post workout

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Thanks khangles.