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Thread: ICF Squats?

  1. #1
    Registered User toronto2000's Avatar
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    Question ICF Squats?

    Hey guys, I was running the Reddit PPL for the past 3 months but last month my progress has really been slowing down and o am unable to progress linearly plus I was feeling burned out. So I switched over to ICF a couple days ago with the hope that I'll be able to increase my lifts with some more rest but I find that the 5x5 Squat is wearing me down and really demotivating me from working out at all. Would it be okay to drop it to 3x5 instead?

    My current lifts:
    Squat 165 lbs 3x5
    Bench 95 lbs 5x5
    OHP 75 lbs 5x5
    Deadlift 215 lbs 1x5
    Bentover Row 115 lbs 5x5

    Thanks guys!
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    Originally Posted by toronto2000 View Post
    Hey guys, I was running the Reddit PPL for the past 3 months but last month my progress has really been slowing down and o am unable to progress linearly plus I was feeling burned out. So I switched over to ICF a couple days ago with the hope that I'll be able to increase my lifts with some more rest but I find that the 5x5 Squat is wearing me down and really demotivating me from working out at all. Would it be okay to drop it to 3x5 instead?

    My current lifts:
    Squat 165 lbs 3x5
    Bench 95 lbs 5x5
    OHP 75 lbs 5x5
    Deadlift 215 lbs 1x5
    Bentover Row 115 lbs 5x5

    Thanks guys!
    yea thats fine. just make sure to eat more while on this program.

    Also add in an arm day cus 3 days a week isnt enough frequency.
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  3. #3
    Registered User toronto2000's Avatar
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    Okay thanks and I just upped my cals from 2600 to 2700! And really? So I should get into the gym on a rest day and just work arms? Wouldn't that affect my progress on the main lifts for the next day?
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    Follow the program exactly as it's set out... don't add extra arm stuff to it... This is the problem with new guys , they just want to focus on arms and chest.
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    Registered User toronto2000's Avatar
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    Yeah I'm going to, but would it be okay to drop the squats from 5X5 to 3x5 ?
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    Registered User needmoargains's Avatar
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    Yeah , back when I did fullbody I did 3 x 5 bench, 3 x 5 row , 3 x 5 squats. Squats went from 155 for 5 to 210 for 5 in like 6 weeks. Then I got lazy as hell on legs.. Now I'm trying to get my leg strength back and go for 315 3 x 5. If you want to ask any further questions DM me.
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    Registered User toronto2000's Avatar
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    Ah okay thanks bro!
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    Registered User needmoargains's Avatar
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    No worries dude, lean bulk and you will get strong af. That's what I am doing now.
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    Registered User toronto2000's Avatar
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    That's what I plan on doing brother!
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    Registered User BossRock's Avatar
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    I had the same issue man, I’ve been running icf 5x5 for 4 months now and at first I did the 5x5 squats but the heavier I got the more it took out of my workout, I just felt drained. I’ll usually just do 3x5 now and feel pretty for the rest
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  11. #11
    Registered User toronto2000's Avatar
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    Ah okay thanks man. How did you like ICF and how did your lifts progress on it? Did you also notice a big change physically?
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    Kerri Chandler is king cosm0's Avatar
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    Been running ICF on and off for 6 months now. The vast majority of people will need to switch to 3x5, especially for squats.

    Also after 2-3 months of running this program if you're not eating in a surplus (and gaining weight) you will spin your wheels and go nowhere. So set a clear goal in mind to either gain weight or cut.
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  13. #13
    Registered User toronto2000's Avatar
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    What do you mean by spinning your wheels? I'm currently gaining about a pound a week so I've got the diet in check , but I definitely wanna continue making progress in the gym and on my lifts
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