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Thread: Customizing The Barbell Prescription 2 day a week to 531 for an intermediate?

  1. #1
    Join Date
    Nov 2009
    Posts
    160

    Default Customizing The Barbell Prescription 2 day a week to 531 for an intermediate?

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    Question on programming for a 64-year-old novice who wants to continue the 2 the day a week program as laid out in the Barbell Prescription but has stalled several times and wants to move to Wendler’s 531

    His stats:
    Age 64
    Height 5’9”
    Weight: 205 (This may have been the hardest part of the program for him to achieve. Eats a lot, eats a good balanced diet, but claims he has always had trouble gaining weight and keeping it on.

    His Max lifts:
    Squat: 217
    Bench: 153
    Dead: 250
    Press: 103

    We have micro loaded all the lifts and he has stalled several times.
    He likes the 2 days a week set up in BBP and wants to continue with the main work. He is unable to do chins and still doing pulldowns (Currently 120 x 8).
    He started looking at Wendler’s 531 (which suggested your doing the Starting Strength program first), and combining the basic lifts with Wendler’s Program he came up with this:

    Week 1

    Monday

    Squat
    •140x5
    •160x5
    •185x5

    Bench
    •110x5
    •110x5
    •130x5

    Pull downs
    •120x8

    Thursday

    Squat

    •140x3x3

    Press
    •65x5
    •75x5
    •85x5

    Dead Lift
    •135X5

    Week 2

    Monday

    Squat
    •150x5
    •175x5
    •195x5

    Bench
    •115x5
    •120x5
    •140x5

    Pull downs
    •120x10

    Thursday

    Squat
    •150x3x3

    Press
    •70x5
    •80x5
    •95x5

    Dead Lift
    •155X5

    Week 3

    Monday

    Squat
    •165x5
    •185x5
    •205x5

    Bench
    •115x5
    •130x5
    •155x5

    Pull downs
    120x12

    Thursday

    Squat
    •165x3x3

    Press
    •75x5
    •90x5
    •100x5

    Dead Lift
    •155X5

    Repeat by increasing Squat and Dead lift by 5 pounds and Bench and Press by 2.5 until micro loading becomes necessary.
    I am not a coach, but a friend and lifting partner.

    Pros? Cons? Thoughts? Advice?
    Thanks

  2. #2
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    53,557

    Default

    What did Wendler tell you?

  3. #3
    Join Date
    Sep 2011
    Posts
    8

    Default

    Quote Originally Posted by Mark Rippetoe View Post
    What did Wendler tell you?
    I am in direct contact with Jim and this question has come to him many times. The answer is as follows:

    Monday:
    Squat + Bench 5x5x5/3/1

    Thursday:
    Deadlift + Press 5x5x5/3/1

    5x5x5/3/1 is the normal 5/3/1 percentages each week, but the last set is done for 5 sets of 5 reps instead of doing it for as many reps as possible.

    Set your training max at 80% of your predicted 1RM

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