rowing machine for conditioning with a 5/3/1 program

[therealtony]

Hi Andy,

due to a new job and time constraints in regards to my commute, I am changing from the Starting Strength 5x5 program to a 5/3/1. I figure I can fit my training the morning before I go to work. 5/3/1 seems to be a good fit for this (leaning towards "boring but big")

I am 47 and weigh 228lbs

Squat 280 x 5

DL 315 x 5

Bench 210 x 5

OHP 142.5 x 5

PC 135 x 5

I started lifting last Dec, my weigh was 290lbs, my goals have been both strength and weight loss, I got a handle on the food side and I am keeping to a pretty disciplined training routine. I also had to do two deloads due to injuries due to poor form..but I tuned in and things seem fine now

I have bad ankles due to old running injuries, so rowing is the easiest way for me to get in some strenuous conditioning.

I used to lift on a M-W-F with a 30 minute row on the Tues - Thurs ( I would try to hit a sub 2:00 tempo)

what sort of recommendations would you have for me I regards to fitting the rowing in?

[Andy Baker (KSC)]

Do the same thing I guess and keep the MWF schedule. Just rotate the 4 workouts over that schedule. I would also recommend keeping your volume backoff work to 2-3x10 and not 5x10, especially on squats/deads

[therealtony]

Thanks Andy! I appreciate the heads up on the back off sets, it's going to be strange going from squatting twice a week, to only once every four workouts.

[krazyduck]

What are your reasons for recommending 3x10 instead of 5x10?

[Andy Baker (KSC)]

Thanks Andy! I appreciate the heads up on the back off sets, it's going to be strange going from squatting twice a week, to only once every four workouts.

You can do a second squat workout with moderate weights before you deadlift if you'd like.

[Andy Baker (KSC)]

What are your reasons for recommending 3x10 instead of 5x10?

Because he is 47 and I think 5x10 might be a little too much volume to recover from. Volume crushes you as you age.