Quick Question From a Geezer Snowflake

[DavidCC]

Male; 66 with tender knees who doesn't recover as well as in years past; rank novice.

I have a copy of Barbell Rx and was planning to run a 2x per week NLP as written. But being a snowflake I find myself looking for alternatives.

My question: Rather than squating 3x5 twice a week, what about 2x5 three times a week, increasing weight after 3 sets.

For example: Mon: 200 lbs x 5 reps x 2 sets
Wed: 200 lbs x 5 reps x 1 set, 205 lbs x 5 reps x 1 set
Fri: 205 lbs x 5 reps x 2 sets
Mon: 210 lbs x 5 reps x 2 sets
Wed: 210 lbs x 5 reps x 1 set, 215 lbs x 5 reps x 1 set
Fri: 215 lbs x 5 reps x 2 sets.

And so on. I'd progress the other lifts as written. My reasoning is that the weekly squat volume would be exactly the same but by spreading it out my arthritic knees would not be complaining as much.

Anyway, I'd appreciate opinions from others, especially "Masters Athletes."

Thanks.

[Scott.Acosta]

Odds are you’re not a snowflake; just old. What makes you believe you have snowflake status?
Twice per week programs are sometimes indicated, but I have trained a number of men and women in their 60’s and started them off on 3x per week. There isn’t enough information in your post for me to prescribe one or the other.
Get knee sleeves and lifting shoes.
Hire a coach if even just for a few sessions. You’ll be thankful you did.
I hope this helps.

[Mark Rippetoe]

How about 1x5 6x/week? Exposing your irritated knees to squats more frequently irritates them more frequently. There is a reason why you should do the program as written in the book, but this is, for some reason, apparently not an option for most people.

[Andy Baker (KSC)]

OP, I think you’ll do better with 2x/week if Volume is equated anyways. The increased number of off days will help you recover better. That being said, usually well executed squats aren’t too bad on the knees, even for old guys. I think more important than volume/frequency considerations is that you are squatting correctly. So yes, coaching of some sort is indicated if possible. And knee sleeves a good idea too

[DavidCC]

Thanks for the advice one and all. Upon further reflection, I think I'll start with the basic, three days per week, 3x5 Starting Strength Program and see where it takes me. I might be happily surprised.

[Mark Rippetoe]

Perfect.