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Which of Wendler's 2 Day Options?


#1

I am 57 years old and have been thinking of switching from 3 to 4 day week training to 2 day a week. I am debating between 2 of Jim Wendler�s routines from his book 5/3/1 listed below. Do any of you have any experience with either one and which would you suggest.

Option One:

Monday

Squat 5/3/1 sets and reps
Bench 5/3/1 sets and reps
Assistance Exercises:
Chin-ups 3 sets of 10 reps
Back Raises 3 sets of 15 reps
Dumbbell Bench Press Â?Â? 3 sets of 10 reps
Rear Laterals 3 sets of 20 reps

Wednesday or Thursday

Deadlift 5/3/1 sets and reps
Press 5/3/1 sets and reps
Assistance Exercises:
Dumbbell Rows Â?Â? 3 sets of 10 reps
Dips 3 sets of 10 toÂ?Â? 15 reps
Good Mornings 3 sets of 10 reps
Curls 3 sets of 10 reps

Option Two:

Week 1
Monday

Squat 5/3/1 sets and reps
Front Squat 5 sets of 10 reps
Straight Leg Deadlift 5 sets of 10 reps
Hanging Leg Raises 5 sets of 10 reps

Wednesday or Thursday
Bench Press 5/3/1 sets and reps
Press 5 sets of 10 reps
Chin-ups (do sets of 5-10 reps between all bench and press sets)
Ab Wheel � 5 sets of 10 reps

Week 2
Monday

Deadlift 5/3/1 sets and reps
Safety Bar Squat 5 sets of 10 reps
Good Morning -5 sets of 10 reps
Weighted Sit-ups 5 sets of 12-20 reps

Wednesday/Thursday
Press 5/3/1 sets and reps
Bench Press 5 sets of 10 reps
Dumbbell Rows 5 sets of 10 reps
Side Bends 5 sets of 10 reps/side


#2

set What are your goals?

Either way, I would do the one recommended by Jim here:

I would cycle it though.


#3

I prefer option one and would go with training Monday& Thursday however I would reduce the assistance.