ICF 5x5

[Charlie581]

ICE CREAM FITNESS 5x5 WORKOUT LOG

Age:19
Height:5'8
Current Weight: 160 (will update monthly)

Bulking until my numbers get around: Bench/225 Squat/300's Deadlift/400 all for reps around 3-5
Current Macros: 340c/70f/175p

Not sure why, but decided to throw up a workout log. I keep one on paper, but it thought i lost it last week, and felt like it would be a good idea to keep one here as well

*Only adding the first workout on the program, and the most previous (for A and B) for the sake of not typing 3 weeks worth of workouts. As well, all weights in the first workouts were dropped significantly to work on form for all lifts. Will work my way back up slowly and properly

I try to film all my squat's to correct my form (was the worst lift of all of mine) and i do not mind constructive feedback on form or what ever.

MY DYNAMIC WARM UP BEFORE EVERY WORKOUT------------------------------------------------------------------------------
ALL OF THIS IS DYNAMIC WARMUP - DO NOT PARTAKE IN STATIC STRETCHING PRIOR TO A WORKOUT, IT HAS BEEN PROVEN TO DECREASE PERFORMANCE!

For lower body, I run through the agile 8
http://www.defrancostraining.com/ask..._08-10-03.html

With a few additions from this video (like additional foam rolling)
http://www.youtube.com/watch?v=ej3wA...p6mQyj&index=6

And band stretches
http://www.allthingsgym.com/squat-mw...s-part-1-of-3/

And then for upper body, i do this
http://www.youtube.com/watch?v=QHYL9...p6mQyj&index=1

And sometimes this.
http://www.defrancostraining.com/ask..._08-10-31.html

(purposely did not make the links videos, which would have made this post ridiculous and also to make sure focus is not on JUST the ones with video links)

Overall i take about 30-45min on my dynamic warmup. I also do the Agile 8 and some selective band stretched and other work on off days to get extra mobility work in (its a very weak point for me) I do not do LITERALLY everything i have posted btw, i have crafted my own routine based on my own weak points using pieces from all the above and below.

One i LOVE doing on off days for shoulders is this one
http://www.youtube.com/watch?v=XaXff...p6mQyj&index=2

-------------------------------------------------------------------------------------------------------------------------------------------




Feb. 25 -------
A
Squat: 165 5x5
Bench Press: 165 5x5
Barbell Row: 155 5x5
BB Shrug: 185 3x8
Pullups: BW+25 3x8
Skull Crusher: 65x8
GHR: BW 2x10
Cable Crunch: 82.5kg 3x12

Feb. 27 --------
B
Squat: 170 5x5
Deadlift: 195 1x5
OHP: 100 5x5
Barbell Row: 140 5x5
CGBP: 155 3x8
Cable Face Pulls: 70 3x8
Incline Curl: 30x8
Leg Raise: BW 3x8

[Charlie581]

March 11-----
A
Squat: 195 5x5
Bench Press: 180 5x5
Barbell Row: 170 5x5
BB Shrug: 200 3x8
Pullups: BW+35 8/6/5 *Failed all 8 reps, repeat next workout
Skull Crusher: 75x8
GHR: BW+25 2x10
Standing Cable Crunch: 82.5kg 3x8

[Charlie581]

March 13 --------
B
Squat: 200 5x5
Deadlift: 235 1x5
OHP: 115 5x5
Barbell Row: 155 5x5
CGBP: 170 8/7/7 *Failed on al 8 reps, repeat next workout
Cable Face Pulls: 80 3x12
Incline Curl: 8/8/7 *Failed all 8 reps, repeat next workout
Decline Situps: 30 3x10



A 200lb squat for 5x5 may not be an accomplishment to many, but to me this is a BIG one.

But let me explain.

4 years of highschool, i pretty much only trained upper body. Weight lifting coach, football coaches wrestling coaches, i can honestly say not one of them ever taught any of us how to properly squat, yet had us bench 3x a week following USF's college benching routine.

So, this equaled out to a 265lb bench max my senior year, with a 135lb quarter squat. Well after i graduated, I finally decided to start working legs over the summer. But, i still had yet to squat, or at least squat properly and pretty much BS'ed around all summer, gained no weight and did not get any stronger. So a few months into college, i am now working to a personal trainers certification to have a job while in college. Everything has changed now.

The last 3 months, i cannot believe how much i have learned and grown. Many, many youtube channels, websites, and articles and individuals that put such useful information out there, and I realize i have just barely scratched the surface.

So, i am now on a routine that is properly planned, with nutrition that is much more on point, and a level headed nature of the likes i have never possessed.

Life, is getting good

205 squats, COMMIN UP!! lol

[Charlie581]

March 15-----
A
Squat: 205 5x5 - went up easier AND deeper that 200 did wednesday
Bench Press: 185 5x5
Barbell Row: 175 5x5
BB Shrug: 205 3x8
Skull Crusher: 80x8
Pullups: BW+35 6/5/5 *Failed all 8 reps a second time, moving down to +30lbs
GHR: Skipped, was running out of time due to having work soon :/
Standing Cable Crunch: Skipped, was running out of time due to having work soon :/

Overall really great workout, even though during squats i was forced to use the rack i severely dislike (does not have adjustable heights, so i have to stand on weights and it gets dangerous) due to some lug-head (guy in red shirt in the background) quarter-squatting 3 plates for sets of, well technically none since i would not count what he did as squats :/ Oh well, got my main work in anyways!

[Charlie581]

Dat motivation!

[Charlie581]

[QUOTE=Charlie581;1039607953]ICE CREAM FITNESS 5x5 WORKOUT LOG

EDIT: LINKS ON FIRST POST DO NOT WORK :/ MY BAD------------------------------------------------------------------------------


For lower body, I run through the agile 8
http://www.defrancostraining.com/ask..._08-10-03.html

With a few additions from this video (like additional foam rolling)
http://www.youtube.com/watch?v=ej3wA...zxIpuSzvp6mQyj

And band stretches
http://www.allthingsgym.com/squat-mw...s-part-1-of-3/

And then for upper body, i do this
http://www.youtube.com/watch?v=QHYL9...zxIpuSzvp6mQyj

And sometimes this.
http://www.leanbodiesconsulting.com/...-body-warm-up/

On i LOVE doing on off days for shoulders
http://www.youtube.com/watch?v=XaXff...p6mQyj&index=2

-------------------------------------------------------------------------------------------------------------------------------------------

[caderaderbs]

March 15-----
A
Squat: 205 5x5 - went up easier AND deeper that 200 did wednesday
Bench Press: 185 5x5
Barbell Row: 175 5x5
BB Shrug: 205 3x8
Skull Crusher: 80x8
Pullups: BW+35 6/5/5 *Failed all 8 reps a second time, moving down to +30lbs
GHR: Skipped, was running out of time due to having work soon :/
Standing Cable Crunch: Skipped, was running out of time due to having work soon :/

Overall really great workout, even though during squats i was forced to use the rack i severely dislike (does not have adjustable heights, so i have to stand on weights and it gets dangerous) due to some lug-head (guy in red shirt in the background) quarter-squatting 3 plates for sets of, well technically none since i would not count what he did as squats :/ Oh well, got my main work in anyways!

Squat form looks pretty good bud. Subbed

[Charlie581]

Was asked in the actual ICF thread, decided to post here instead

Charlie why are you only at 2690 calories? I was looking at your log btw.

You seem to have good lbm on you, are decently lean and even if your coming off a cut, you can still probably reverse on about 3000. Makes me think you probably have very low TDEE or dieted to drastically?

I know that 16 years doesnt = 19 years, but i'm maintaining on around a ball park of 2800 cals at a pitiful 120lbs atm, will increase ofc when i begin training more agressively. Just kind of curious, what causes this variation in metabolism.

I was trying to figure out my estimates awhile and was at like 400c/50f/225p

Obviously number were way off, as it showed from putting on about 10lbs of unlean mass and honestly felt pretty bad most days.

But, I had also consistently gained knowledge day by day so many things have changed since I first started tracking macros. So I have finally played with the number and tracked weight and have my macros and numbers where I LOVE them now.

Also know that everyone's metabolism is going to be different depending on a wide range of variables (the list is quite long honestly). Just saying 3000calories is good to bulk on for everyone has some holes in its statement.

But I am also still upping macros SLOWLY (10g carbs per week extra, fat will come up possibly) until I see weight gain become more than 2lbs per month. Hoping to get carbs to around 400 if possible, but well see

[Beerto]

Cool log, i'm logging the same workout but am on a break due to injury.

Do you always aim to do 5x5 straight working sets with the same weight? If you take a look in mine around the 3rd set I peak at my highest weight.

[Charlie581]

Cool log, i'm logging the same workout but am on a break due to injury.

Do you always aim to do 5x5 straight working sets with the same weight? If you take a look in mine around the 3rd set I peak at my highest weight.

Thank you! And sorry to hear about your injury man


Yeah the program I'm running (ICF 5x5) is on straight sets with progression being to add 5lbs every workout where I complete all given sets/reps for given exercises. Once I get my lifts to intermediate levels I think I will transition to Bill Starrs intermediate template but throw in some accessory work (Bill Starr program has rep/range range differentiating in percentages of workload and poundage for sets/reps depending on each week)

Hope what ails you heals soon!

[Charlie581]

Cool log, i'm logging the same workout but am on a break due to injury.

Do you always aim to do 5x5 straight working sets with the same weight? If you take a look in mine around the 3rd set I peak at my highest weight.

Just realized your running the same program lol But yeah it's supposed to be straight sets

[HungryVenezuela]

IN.
(on) same boat as you when it comes to upper body/lower body development.
Except substitute high school for the marine corps and replace quarter squatting with running every day, lol.
Now.. business, I'm trying the same routine and on week two, pretty excited since squat depth has increased as well as weight on the bar but- I thought the increments were only to be made every other workout.. meaning every workout A, increase squat/bench/bbrow/accessory stuff.. Am I off? Did I misunderstand?
Regardless, I'm gonna start one of these logs on here tomorrow, hopefully that gets addressed.

[BuffMaltese]

Great depth on those squats. I think 200 lbs is huge for how deep you are going. You could probably do 300 lbs doing the bull**** squats I see in the gym.

I'm working on flexibility, those are some good links. I got my foam roller a couple days ago so I think I'm going in the right direction.

I'm still on the box squats. I dropped another inch last week so I'm for sure bellow parallel. It also made it probably 15-20% harder. I just did 180 today and it was way too intense. Felt like I was going through the motions the rest of the workout after that (it really took an all out effort and I was spent after). I may repeat that weight next workout because I barely got my reps.

[Charlie581]

IN.
(on) same boat as you when it comes to upper body/lower body development.
Except substitute high school for the marine corps and replace quarter squatting with running every day, lol.
Now.. business, I'm trying the same routine and on week two, pretty excited since squat depth has increased as well as weight on the bar but- I thought the increments were only to be made every other workout.. meaning every workout A, increase squat/bench/bbrow/accessory stuff.. Am I off? Did I misunderstand?
Regardless, I'm gonna start one of these logs on here tomorrow, hopefully that gets addressed.

You add +5lbs pounds to every lift where you completed all given reps/sets and form was not hindered at any point.
Ill make the example with Bench Press:

Say you last completed A workout with bench press being 135 for all 5 sets of 5 reps. Next time you would bench press, you would add 5 pounds, and try to bench 140 for all 5 sets of 5 reps, and so on. It goes to same for all the lifts, even squats, which can be up to +15lbs every week if you can get all reps/sets for all 3 workouts (on deadlifts you can add 10lbs though, as well if a certain lift felt exceptionally easy there is nothing wrong with adding 10lbs there either, just be careful).

I have gained +45lbs in my squat in 3 weeks (and honestly my original 160 squat with correct form actually felt just as tough as 205 did :P)

[Charlie581]

Great depth on those squats. I think 200 lbs is huge for how deep you are going. You could probably do 300 lbs doing the bull**** squats I see in the gym.

I'm working on flexibility, those are some good links. I got my foam roller a couple days ago so I think I'm going in the right direction.

I'm still on the box squats. I dropped another inch last week so I'm for sure bellow parallel. It also made it probably 15-20% harder. I just did 180 today and it was way too intense. Felt like I was going through the motions the rest of the workout after that (it really took an all out effort and I was spent after). I may repeat that weight next workout because I barely got my reps.

I love box squats still, and currently i do them as all my warm up sets (i set my phone to film on the box when im done lol)
(glad i fixed the links too, didn't realize they didn't work until today haha)

Really though, filming yourself IMO is one of the biggest ways to find out how you look, and to figure out what is wrong and where to improve. And yeah i know what you mean, after these squats i get pretty wiped. Just have to keep pushing though! Only time i skip exercises is when i run out of time, which on fridays happens a lot due to having work at 3pm, and i wake up late and am in the gym 2+hrs.

[HungryVenezuela]

Word, appreciate the quick reply hommie.
Also, didn't track macros for the day.. just did.. 180P/80F/610C, damnit.. I'm stupid, lol.
How would I go about cutting for this routine anyhow, reduce volume by 2/3?
Since I might do that in a month if I keep up these accidental over feedings.

[Charlie581]

Word, appreciate the quick reply hommie.
Also, didn't track macros for the day.. just did.. 180P/80F/610C, damnit.. I'm stupid, lol.
How would I go about cutting for this routine anyhow, reduce volume by 2/3?
Since I might do that in a month if I keep up these accidental over feedings.

No problem! And don't worry about slip-ups in terms of a small time frame too bad. Make up for it possibly, maybe do a little cardio tomorrow if you are really worried (doesn't have to be a treadmill, you can play basketball or anything where your justing moving around a lot) It's when slip-ups happen on a regular basis is when things need to be catered to.

Last week i planned on going out to eat at some pizza joint with family and friends, and knew i was going to eat A LOT. So, i just made sure to hit a decent amount of protein before, and pretty much fast all day prior to my pizza binge. I gained 1lb the next day, but 2 daysr late ended right back at 160lbs.

5x5 sets become reduced to 3x5
3x8 becomes 2x8
Weight progression becomes add every other workout, instead of every workout

All of this is to protect yourself from overworking, as in a caloric deficit you will not recover with the same efficiency as in a caloric surplus.

Here is the link to a vid where Jason covers it
http://forum.bodybuilding.com/showth...#post979537523

[HungryVenezuela]

My motherloving life saver, much thanks.

[TheSucceeder]

Subbed!

[Charlie581]

My motherloving life saver, much thanks.

Haha no problem man!

[Charlie581]

March 18 --------
B
Squat: 210 5x5
Deadlift: 250 1x5
OHP: 115 5x5
Barbell Row: 155 5x5
CGBP: 170 8/8/8
Standing Straight Bar Curl: 70 3x8
Standing calve raise: 135 5x5
Standing Cable Crunch: 62.5kg 3x10




210 was grindy as HELL on nearly every set. I smell a reset in the near future :/ Until then, pushing hard as hell on everything!
Felt very tired throughout the entire workout though. I have been a little over stressed about school, work, and relationship, hopefully i can relax once i finish my two school papers (that are due in 2 days but i have yet to start :P) lol

Carbs getting bumped to 350 now, so at least i have something to cheer about

[HungryVenezuela]

HAHAHAHA! HELL YEAH! Grindy but still pumped them out!
I felt the same through my last workout as well except I'm only at 195 :/.
The second picture describes me each squat session nowadays.

forum.bodybuilding.com/
showthread.php?t=150362993&page=1

Also, monster close grip bench strength!
Good luck with your school work/relation business oh and, enjoy that carb bump up too!

[Charlie581]

Woke up not feeling so good :/

Brother just got off a cold, and now my mother is on one. Eating extra fruit and veg later, hope the multivitamin saves me lol

Gettin sick? i got A workout later, AIN'T NOBODY GOT TIME FO DAT!!!!

[caderaderbs]

Woke up not feeling so good :/

Brother just got off a cold, and now my mother is on one. Eating extra fruit and veg later, hope the multivitamin saves me lol

Gettin sick? i got A workout later, AIN'T NOBODY GOT TIME FO DAT!!!!

Uh oh bro. Get feeling better!

[Charlie581]

March 20-----
A
Squat: 215 5x5
Bench Press: 190 5x5
Barbell Row: 180 5x5
BB Shrug: 210 3x8
Pullups: BW+25 3x8
Skull Crusher: 85 8/8/6 (failed all 3x8, repeat next A workout)
Good-Mornings: 95 3x8 (these are really tricky, first time doing them and i'm not sure if i have the mobility to do them properly yet)
Decline Situps: +35lbs 3x10



Thought I'd try the old belt again today. I can tell i've lost weight, as i had to use the last holes on the loop, and even then it was a little loose :/ Not quite sure if it really made a difference or im just not used to it, will try it again at 220 on friday, maybe even on deadlifts as well.

Uh oh bro. Get feeling better!

Thanks man, i felt a lot better once i stepped in the gym and started moving around.

[caderaderbs]

March 20-----
A
Squat: 215 5x5
Bench Press: 190 5x5
Barbell Row: 180 5x5
BB Shrug: 210 3x8
Pullups: BW+25 3x8
Skull Crusher: 85 8/8/6 (failed all 3x8, repeat next A workout)
Good-Mornings: 95 3x8 (these are really tricky, first time doing them and i'm not sure if i have the mobility to do them properly yet)
Decline Situps: +35lbs 3x10



Thought I'd try the old belt again today. I can tell i've lost weight, as i had to use the last holes on the loop, and even then it was a little loose :/ Not quite sure if it really made a difference or im just not used to it, will try it again at 220 on friday, maybe even on deadlifts as well.




Thanks man, i felt a lot better once i stepped in the gym and started moving around.

Looks great on the squats. I would try to ditch the belt if I was you except for maybe at the most the last set. Personally I only wear a belt on heavy singles or doubles or if I can feel my back is very weak after squats for my 1X5 Dead's. From what I understand a belt is a good tool but if used in your working sets your back will not develop as well. Could be wrong but jmho.

Also we're pretty close, I'll probably be resetting on a couple soon. We should make a couple friendly races for some motivation!

I'll start, How about a race to 275 (working set) on squat and 225 (working set again) on bench. I'm open to any other's you might want to suggest.

Either way strong work bro and good luck!

[Charlie581]

Looks great on the squats. I would try to ditch the belt if I was you except for maybe at the most the last set. Personally I only wear a belt on heavy singles or doubles or if I can feel my back is very weak after squats for my 1X5 Dead's. From what I understand a belt is a good tool but if used in your working sets your back will not develop as well. Could be wrong but jmho.

Also we're pretty close, I'll probably be resetting on a couple soon. We should make a couple friendly races for some motivation!

I'll start, How about a race to 275 (working set) on squat and 225 (working set again) on bench. I'm open to any other's you might want to suggest.

Either way strong work bro and good luck!

HAHA sounds good man, now i can't afford to reset soon!!!

[HungryVenezuela]

Looks great on the squats. I would try to ditch the belt if I was you except for maybe at the most the last set. Personally I only wear a belt on heavy singles or doubles or if I can feel my back is very weak after squats for my 1X5 Dead's. From what I understand a belt is a good tool but if used in your working sets your back will not develop as well. Could be wrong but jmho.

Also we're pretty close, I'll probably be resetting on a couple soon. We should make a couple friendly races for some motivation!

I'll start, How about a race to 275 (working set) on squat and 225 (working set again) on bench. I'm open to any other's you might want to suggest.

Either way strong work bro and good luck!

Legs/Knees ache- feeling like **** today then I read this.
Now I feel full of life.
I want in.
Gonna get some grub then do that gym thing, gonna attempt 200lb on the squat today.
Gonna see if I can convince a stranger to play Spielberg while I squat.

[caderaderbs]

Legs/Knees ache- feeling like **** today then I read this.
Now I feel full of life.
I want in.
Gonna get some grub then do that gym thing, gonna attempt 200lb on the squat today.
Gonna see if I can convince a stranger to play Spielberg while I squat.

Alright well let's get some numbers in here then:

Finish Line
Squat: 275 5x5 with video
Bench: 225 5x5 with video
Deadlift: 315 with video

Charlie Working Sets:
Squat:215
Bench:190
Deadlift: 250

Cade Working Sets:
Squat:225
Bench: 190
Deadlift: 255

HungryV:
Squat: 200
Bench: 190
Deadlift: 280

Any other exercises we want to add?


Edited to add Dead
2nd edit to add hungry v's numbers

[Charlie581]

Alright well let's get some numbers in here then:

Finish Line
Squat: 275 5x5 with video
Bench: 225 5x5 with video

Charlie Working Sets:
Squat:215
Bench:190

Cade Working Sets:
Squat:225
Bench190

HungryV:
Squat?
Bench?

Any other exercises we want to add?

Deadlift is the only other exercise I'm motivated in terms of numbers so we could do that (I add 15lbs sometimes just FYI though)

And @hungryvenezuala, better bring your A game! Lol