Found My Sweet Spot

Training 5/3/1
1

As a banged up 59 year old I have been trying various programs of Jim’s and after much experimentation over the year I have finally put together one that works for me.

I begin most mornings with light conditioning on an Airdyne followed by light stretching.

Monday
Press 5 Pros with 2 sets of FSL
DB Bench 3x10
DB Rows 5x10
Barbell Curl 3x10

Tuesday
Squat 5 Pros with 2 sets of FSL
SLDL 3x6-8
Prowler Walks

Wednesday - Mobility

Thursday
Bench 5 Pros with 2 sets of FSL
DB Press 3x10
Pulldowns 5x10
Triceps Extension 3x10

Friday - Mobility

Saturday
Deadlift 3 Pros
DB Squat 3x10
Prowler Walks

Sunday-Rest

Each cycle I go up 2.5 on Press and Bench 5 on Squat and Dead lift.

Easy to recover from and steady growth.

Just thought I would share.

3 Likes
2

58 yo here.
Do you just keep adding weight it or as leaders and anchors or 5 forward 3 back?

3

Just keep adding weight. On my 6th cycle and no problems so far.

4

Thanks for sharing and good luck with your progress.

5

Getting ready to start working in some Airdyne work on Bench and Press day instead of early morning and see what happens