Ice Cream Fitness: Novice 5x5 For Bodybuilders: Part II

[mikeallen52]

Don't rep me for this thread, just continuing the thread, due to the first one getting close to 10K posts. I am in no way condoning what Jason did, just simply starting a thread for those of us who follow the program and a place to discuss it.

Part I - http://forum.bodybuilding.com/showth...63&pagenumber=

Workout A
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
Barbell Shrug 3x8
Skullcrusher 3x8
Chins 3x5-8
or Striaght Bar/Incline Curl 3x8
Hyperextention 2x10
Kneeling Cable Crunch 3x10-20

Workout B
Squat 5x5
Deadlift 1x5
Standing Press 5x5
Barbell Row 5x5 -10%
CGBP 3x8
Straight Bar or Incline Curl 3x8
Kneeling Cable Crunch 3x10-20

Enjoy and feel free to ask questions, however 99.9% of them will be answered in the FAQ in the next post.

[mikeallen52]

1. Read this FAQ, 99.9% of all of your questions can be answered by actually taking the time to read it.

2. If you can't take the time to do this you are simply not worth the gains the program can offer you. Common time for the workout is around 1.5 hours

3. Unless you are unable to do so for medical reasons, do not alter the program. You are a novice, and quite simply you don't know what you're doing. If you did you wouldn't be in here. If you want to go changing everything to fit what you believe will give you better results, then that is your choice.

4. If you have bad knees, do box squats. Otherwise unless you are MEDICALLY UNABLE, you squat 5x5 plus your warm-up sets, and you deadlift 1x5 plus your warm up sets. Deadlifts are 1x5 for a reason, because they are taxing on your CNS. You are a novice, trust in the program.

5. Don't ask if you can ditch squats or deadlifts because "you don't like them".

6. Supplemental calf work is acceptable, but you don't need it. If you want to do the extra work, then go ahead.

7. Side lat raises are also acceptable, however most people prefer facepulls, google it if you have too.

8. Additional ab work is acceptable. Doing ab work on off days instead is also acceptable. Yes, you can substitute other ab exercises if you do not have access to be able to do cable crunches.

9. The CUTTING VERSION is 3x5 for main lifts, 2x8 for accessory lifts. Also you only progress every other session, not every session. Example Workout B: deadlift 200, next workout B: deadlift 200, next workout B: deadlift 205.

10. With a good diet, you do not need to do cardio, most people here don't even bother as it will not make you magically lose weight. Diet is what affects weight. You receieve all the same benefits from this program (As well as any high-intensity weight training program) as you would receive from "cardio".

11. Read these threads I/R/T nutrition.
Right to the Point: http://forum.bodybuilding.com/showth...hp?t=148547613
Calculating calories and macros: http://forum.bodybuilding.com/showth...hp?t=121703981
If you are skinnyfat: http://forum.bodybuilding.com/showth...hp?t=148733753
Basic Nutrition Questions and Answers: http://forum.bodybuilding.com/showth...hp?t=136691851

12. For tracking calories, Myfitnesspal is a pretty solid app. To calculate your TDEE for calorie needs determination: http://iifym.com/calculators/
http://www.myfitnesspal.com

13. If you fail a rep/set/whatever, you repeat that weight the next workout. If you fail the next workout, you lower your weight by 10% and do that until the next time you would progress. Reset weights get rounded down.

14. You do not need to add any extra accessory work, your entire body is lagging right now. You fix your overall body before moving to intermediate and focusing on certain parts.

15. If you are not progressing and stall for a while, you may need to deload.
Read here: http://forum.bodybuilding.com/showth...hp?t=121391461

16. Hyperextension can be substituted with goodmornings or cable pull throughs. CGBP/Dips are a matter of preference.


17. Rest times are taken as long as you need to be able to complete the next set. 3-5 minutes for compounds, 1-2 minutes for accessory work as a guideline.

Credit goes to iBeastMode207 for writing this FAQ.

[mikeallen52]

Reserved.

[Nosepull]

I'm doing ICF right this very second and loving it. Bench press and row PRs tonight.

[mikeallen52]

I'm doing ICF right this very second and loving it. Bench press and row PRs tonight.

Get after it, brah!

[GangaBanga]

Can someone aware me on why Jason is banned?

[Faiski]

This is awesome workout routine.

[mikeallen52]

Can someone aware me on why Jason is banned?

That's not going to be discussed here. The point of this thread is for people to talk about the routine and follow others progress.

[Hawkers]

Ben doing this routine for just over a month and am loving my progress I had a few weeks where I only went once or twice due to moving house and other schit but got squat and Deadlift pr's on Monday which is 80kegs for squats and 90kegs for deadlifts, my bench is still lacking a fair bit I'm hopin to bump it up to 60kegs next week


But overall I love this routine nothing beats a squat and it's good going 3 separate days instead or 4 days in a row gives me more free time to chill out at home and stuff

Cheers brahs!!!

[Nosepull]

Progress update: I got a bench PR, which I expected. I also got all five sets and get to increase weight again next time, which I was NOT expecting. Yowza!

(posting on forums between sets crew)

[Determinednoob]

1st page

[traxtar]

1st page

[otehblasian]

1st page
/?

[Jaw2Jab]

I have had some good success with this program but I did have to mod it to single leg presses on day b. Done by Jason's recommendation for strengthening my week leg due to surgery, hopefully i will be squatting each day soon.

[0rders]

Good job Mike, I was thinking of making a second part but I forgot lol.

[makeitright]

In. Good to see it back.

[mikeallen52]

Good job Mike, I was thinking of making a second part but I forgot lol.

Lol no worries, if/when a mod stickies this, more people will be in here hopefully!

[Mdenatale]

I've been doing this for about 3 weeks now. Not all that long, but its feeling good. Most of my work set weights are now surpassing my test weight from the beginning of the program. Feels like pretty good progress to me and I'm still cutting.

I am doing the cutting version BTW. 5x5 exercises go to 3x5 and the 3x8 exercises go to 2x8. Also the weight advances every other time you do a workout. I've advanced the weight a little faster than that on some exercises like deadlift and shrugs. I started pretty conservative though and they have felt pretty light.

[mikeallen52]

I've been doing this for about 3 weeks now. Not all that long, but its feeling good. Most of my work set weights are now surpassing my test weight from the beginning of the program. Feels like pretty good progress to me and I'm still cutting.

I am doing the cutting version BTW. 5x5 exercises go to 3x5 and the 3x8 exercises go to 2x8. Also the weight advances every other time you do a workout. I've advanced the weight a little faster than that on some exercises like deadlift and shrugs. I started pretty conservative though and they have felt pretty light.

Yeah, I'm doing the cutting version as well, but I bump the weight every workout because I feel like I can continue to do so. Once I'm not so confident, I'll do it every other workout.

[SkydogGinsberg]

Lol no worries, if/when a mod stickies this, more people will be in here hopefully!

They said they'd be receptive to it -- I think they were just waiting for someone to step up. You should remind them w/ a note in they got busy and aren't aware of this one.

[KCBiggs]

Nice to see someone continue this. In.

[jgreystoke]

Don't rep me for this thread....

OOops!

[flimflammery]

Well done Mike! This thread was in dire need of revival! Ecstatic that I have somewhere to talk about this workout again

[mikeallen52]

They said they'd be receptive to it -- I think they were just waiting for someone to step up. You should remind them w/ a note in they got busy and aren't aware of this one.

Good call, I'll do that now, thanks.

Well done Mike! This thread was in dire need of revival! Ecstatic that I have somewhere to talk about this workout again

That's the whole point of this thread!

[seanfl02]

I have missed this thread. I am working on my 3rd month of a cut and everything is still going well. I only dropped the squats to 3x5 everything else is the normal version. I couldn't keep up with the squats on a cut.

[SuperNac]

In!

I started ICF on June 3rd after running a couple cycles of allpro again (did about 5 cycles of it last year then turned into a dumb ass and thought I could do my own thing). I didn't feel like I was getting the strength gains on allpro's that I was expecting. After researching ICF I decided to give this a shot and stick with it until I got my main lifts to intermediate. Finally ran into my first hurdle to jump. Failed bench (160 lbs) on 3rd set ... could only get 2 reps in. Dropped 10% to finish the last two sets.

My biggest problem is I don't know whether to cut or bulk. I'm skinny fat (guessing 23-25% body fat) and I don't want to get obese while bulking trying to hit these lifts. Any advice from the more experienced people (the skinny fat link up above didn't work)?

[Phil10K]

11. Read these threads I/R/T nutrition.
Right to the Point: http://forum.bodybuilding.com/showth...hp?t=148547613
Calculating calories and macros: http://forum.bodybuilding.com/showth...hp?t=121703981
If you are skinnyfat: http://forum.bodybuilding.com/showth...hp?t=148733753
Basic Nutrition Questions and Answers: http://forum.bodybuilding.com/showth...hp?t=136691851

12. For tracking calories, Myfitnesspal is a pretty solid app. To calculate your TDEE for calorie needs determination: http://iifym.com/calculators/
http://www.myfitnesspal.com

Links dead.

[mikeallen52]

Links dead.

Thanks, will fix these once I can get on a better computer in the next few hours.

[makeitright]

OOops!

Hah, I didn't catch that either. Bit too late

[oz40]

Got a question.

When you say 5x5, does that mean the weight for these sets should be exactly the same. e.g. 150lbs bench for 5 reps, 5 sets?