At 64 I do the following program based on Wendler 531 2x2x2. Mobility is everyday. I workout in the morning and recently my wife has been walking with me after each session to get some exercise. We are now thinking of doing weighted vest walking twice a week building uo to 20 lbs. My question is what whould be the best days to do them. After the Lifting Sessions or the Airdyne sessions. Thanks.
Monday
Squat – 3 sets of 5 Pros / 2 sets of 5-8 FSL
Close-grip Bench – 3 sets of 5 Pros / 2 sets of 5-8 FSL
Circuit of 3-5 sets of 10:
•Pulldowns
•DB RDLs
•DB Push-Press
Superset 3 sets of 10-15:
•Triceps Rope Pushdown/Ab Wheel
2.5-mile walk
Tuesday
Air dyne 20 min HIIT
2.5-mile walk
Wednesday
Active Rest
Thursday
Trap-bar Deadlift – 3 sets of 5 Pros / 2 sets of 5-8 SLDL
Press – 3 sets of 5 Pros / 2 sets of 5-8 FSL
Circuit of 3-5 sets of 10
•Inverted Rows
•Goblet Squat
•Push Up
Superset 3 sets of 10-15:
•DB Curl/BB Calf Raise
2.5-mile walk
Friday
Air dyne 20 min HIIT
2.5-mile walk
Saturday
Kettlebell Swings/Farmer Walks –5 sets
2.5-mile walk
Sunday
Active Rest
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11-22-2022, 07:33 AM #1
Where to add Weighted Vest Walks?
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11-22-2022, 09:25 AM #2
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11-22-2022, 01:26 PM #3
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11-23-2022, 04:27 PM #4
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11-23-2022, 06:03 PM #5
Honestly it won't matter which day. There won't be any benefit to a specific day other than your energy levels and time you have available and even weather dependent. As long as you can get them in that will be what matters most. Could even do it on the days you plan to eat a more calories (family dinners, birthdays).
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