Oversizedspoon
New member
Hi Guys,
I've recently decided to start training for strength, instead of just going to the gym because it helped me lose weight. I had a deload week about 4 weeks ago and went from seeing a PT with a program that changed every 4 weeks to the ICF program. I have had a calorie increase as well since I need to bulk up after coming off a 12 month cut. I have worked up to my previous weights since then. My current goal is to get to 2/3/4 plates on the big 3, have a while to go.
Current for 5x5 I am sitting at
60 kg bench
97.5 kg squat (didn't get the full 5x5 today at 100kg, but not far off)
115kg deadlift - Which is more then it's been before.
The ICF program is Workout A, Workout B rotation Mon, Wed, Fri. Increase weights every time you day the you do the exercise and if you can't make reps twice in a row, reset by 10% and work backup.
Workout A
Squats 5x5
Bench 5x5
Bent over row 5x5
Shrugs 3x8
Skull crushers 3x8
Incline DB curl 3x8
Hyper extension 2x10
Cable Crunch 3x10
Workout B
Squats 5x5
Deadlift 1x5
OHP 5x5
Bent over row 3x8
Close grip bench 3x8G
BB Curls 3x8
Cable crunch 3x8
Seated calf raised 3x10
I am considering adding a accessory day on Saturday, but I am not sure if that will just cause problems because it will take away from having the 2 day rest.
I've recently decided to start training for strength, instead of just going to the gym because it helped me lose weight. I had a deload week about 4 weeks ago and went from seeing a PT with a program that changed every 4 weeks to the ICF program. I have had a calorie increase as well since I need to bulk up after coming off a 12 month cut. I have worked up to my previous weights since then. My current goal is to get to 2/3/4 plates on the big 3, have a while to go.
Current for 5x5 I am sitting at
60 kg bench
97.5 kg squat (didn't get the full 5x5 today at 100kg, but not far off)
115kg deadlift - Which is more then it's been before.
The ICF program is Workout A, Workout B rotation Mon, Wed, Fri. Increase weights every time you day the you do the exercise and if you can't make reps twice in a row, reset by 10% and work backup.
Workout A
Squats 5x5
Bench 5x5
Bent over row 5x5
Shrugs 3x8
Skull crushers 3x8
Incline DB curl 3x8
Hyper extension 2x10
Cable Crunch 3x10
Workout B
Squats 5x5
Deadlift 1x5
OHP 5x5
Bent over row 3x8
Close grip bench 3x8G
BB Curls 3x8
Cable crunch 3x8
Seated calf raised 3x10
I am considering adding a accessory day on Saturday, but I am not sure if that will just cause problems because it will take away from having the 2 day rest.