Looks like a pretty standard linear progression program, although personally I would swap the bent over row in workout a with lat pulldowns.
In regards to the weight progression, once you have reset around 3-4 times on a program like that you are likely ready for a different progression model. An example would be to complete as many reps as possible until you reach the prescribed reps in 2 consecutive sessions then add weight and repeat.
Also what is your current height and weight, that will make a big difference to how hard it will be to achieve your goal
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This might go up as the weights do.The workouts are just over 90 min each.
This might go up as the weights do.
you don't need any special program to get to those goals so just do whatever you like the look of and work hard
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.
You say your aim is to gain strength. That is highly possible / achievable when the right methodology is applied.My current goal is to get to 2/3/4 plates on the big 3
Its just stronglifts 5x5 with a set routine for the optional accessory work..
just do stronglifts and add your own accesory work as you please, keep it simple, track the main shit
youll get strong with the straight 5x5 and youll look damn good adding dips, pull ups and lunges as accessory
Hey mate, I found this to be a good program for building up to your goal 1rms.
I recommend you stick to it and reassess where you are in 6 months. You may even achieve some of your goals in that time too! (Took me a lot longer though, too much BB stuff)
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