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