Moving from SS 2 Days a Week to 5/3/1

Training 5/3/1
1

I am 55 and several months ago I started lifting again following the Starting Strength program 2 days a week.

My starting lifts were:

Squat 75lbs 3x5
Bench 85lbs 3x5
Press 45lbs 3x5
Deads 115lbs 1x5

My current lifts are:

Squat 185lbs 3x5
Bench 140lbs 3x5
Press 100lbs 3x5
Deads 225lbs 1x5

I am starting to feel a little beat up and suffer arthritis and have had past shoulder and lower back problems that are starting to aggravate me. I have taken a week off and feel better and have decided to follow 5/3/1. I still like full body and want to lift only twice a week and was thinking of follow this.

Mon.
Squat 5/3/1
Bench 5/3/1
Chin/DB Rows

Thurs.
Squat 40%/50%/60%x5
Press 5/3/1
Deads 5/3/1

Does this look ok and do you have any suggestions?

2

Looks great to me. Go for it!

3

Thanks.

Another question. I want to start adding conditioning. Right now I just walk about 45 minutes 3 to 5 days a week but I want to really get in at least a couple of more intense days in. Like I mentioned with the arthritis hill sprints, jumping rope or any kind of running is out. I have tried them all and they kill my knees. I am thinking about getting a Prowler but I will still only be able to walk it. Any other suggestions for some high intensity conditioning without tearing my knees apart.

4

sledgehammer, KB swings, med ball slams, swimming, biking, battle ropes, weighted vest walks; you have dozens of options.