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    Registered User Augustus59's Avatar
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    Moving from Wendler’s 531 Triumvirate to 2x2x2?

    Good afternoon. I am 65 and have been doing Jim Wendler’s 531 Triumvirate during the fall and winter on Monday, Tuesday, Thursday, Friday. Each day is followed 2.5 mile walk and stretching and mobility. Saturday was dedicated to HIIT on the Airdyne.
    This spring and summer I thought I would try his 2x2x2 program and focus on conditioning. Walking each day will stay the same.
    Thoughts or suggestions?

    Monday
    Squat – 3 x 5 Pros
    Bench – 3 x 5 Pros

    Assistance Exercises:
    Circuit
    Pulldowns – 3 sets of 12 reps
    DB RDLs – 3 sets of 10 reps
    Dumbbell Press – 3 sets of 10 reps
    Crunch – 3 sets of 12 reps
    Super set
    Chest Supported Rows – 3 sets of 10 reps
    Triceps Rope Press Down – 3 sets of 10 reps

    Tuesday: HIIT – Airdyne -20 minutes

    Wednesday: Mobility/Flexibility- 45 minutes

    Thursday:
    Deadlift – 3 x 5 Pros
    Press – 3 x 5 Pros

    Assistance Exercises:
    Circuit
    Inverted Rows – 3 sets of 10 reps
    Goblet Squat – 3 sets of 10 reps
    Push-ups – 3 sets of 10 reps
    Hanging Leg Raise – 3 sets of 10 reps
    Super set
    Face-Pulls- 3 sets of 10 reps
    DB Curls – 3 sets of 10 reps

    Friday: HIIT – Airdyne -20 minutes

    Saturday: Mobility/Flexibility- 45 minutes
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