ICF 5x5 (InterDUP)

By Russell Taylor Coaching services

Ver 1.04 beta

Inputs:
Squat
Bench
Row
Dead
Standing Press

To get PRset +5lb or 2.25k

wrusst@hotmail.com

Test Weight

Reps (<12)

1RM

Enter best weight

Enter reps

#VALUE!
0.00
0.00
0.00
0.00

Note this version is under review and has not been approved by Jason Blaha hopefully an updated version will be released early 2013. I take no res

Workout A Exercises
Squat

Bench

Bent OverRow

Accessory movements
Barbell Shrugs
Tricep Extensions

Reps

Deload 1

7
7
7
7
5
5
5
5
5
7
7
7
7

#VALUE!
#VALUE!
#VALUE!
NA
0.00
0.00
0.00
0.00
NA
0.00
0.00
0.00
NA

Sets and Reps

Skip During Delo

Cable Crunches

3x8
3x8
3x8
2x10
3x10

Workout B Exercises

Reps

Deload 1

5
5
5
5
5
5
5
5
5
5
5
5
5
5
5

#VALUE!
#VALUE!
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#VALUE!
NA
0.00
0.00
0.00
0.00
0.00
NA
0.00
0.00
0.00
0.00

Hammer / Incline Hammer curls

Hyperext with plate/good mornings

Squat

Dead Lift

Standing Press

Bent Over Row

Bent Over Row

5

Accessory movements
Close Grip bench
Straight Bar or Regular grip Incline Curls
Calfs (optional)

Cable Crunches

NA

Sets and Reps

Skip During Delo

3x8
3x8
3x10
3x10

Ok the is my non official take on an intermediate ICF 5x5 Novice originally made by Jason Blaha.
Its no suited for a novice or early Intermediate as it would slow progress vs the novice.
So ideally 12 month on a novice program or 2 years on a bro split where you making a gain around once

The first part of the template is for Deloads/back cycle (So it marked DL)

Put you current PR's (be honest!) in the top box and the program will tell you what to lift if you break a P

It users allot of principles such as wave loading sets ,conjugate periodization and also has PR spread on s
PR weight is the 5rm and 7rm number + 5lb or 2.5kg or even micro plate's if you have them.

Program is use at you own risk it still a beta example but I have had very positive feedback from my Guys
Enjoy!!!

To get PRset +5lb or 2.25kg

5RM

7RM

#VALUE!

#VALUE!

0.00

0.00

0.00

0.00

0.00

0.00

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0.00

1 More!!

pdated version will be released early 2013. I take no responsibility for injurys on this program.

Deload 2

Deload 3

A1

A2

A3

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NA
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NA
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NA

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NA
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NA
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NA

######
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PR set
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PR set
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PR set

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Deload 2

Deload 3

B1

B2

B3

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NA
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NA
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NA
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NA
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0.00

######
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######
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PR set
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PR set
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0.00

######
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Skip During Deload

NA

NA

0.00

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0.00

Skip During Deload

originally made by Jason Blaha.

progress vs the novice.

where you making a gain around once every 2 weeks.

will tell you what to lift if you break a PR update the top box the plan will scale to fit you needs

eriodization and also has PR spread on separate weeks If y ou stall or weights back cycle use the deload template and work back up.

ro plate's if you have them.

ad very positive feedback from my Guys so far.

A4

A5

A6

A7

A8

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PR set
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PR set
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PR set

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#VALUE!
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PR set
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PR set
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PR set

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1 rep to/or failure

B4

B5

B6

B7

B8

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PR set
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PR set
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#VALUE!
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#VALUE!
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PR set
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d template and work back up.

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1 rep to/or failure

A9

A 10

A 11

A 12

A 13

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#VALUE!
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PR set
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PR set
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PR set

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#VALUE!
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#VALUE!
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PR set
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PR set
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PR set

1 rep to/or failure on isolation moves

B9

B 10

B 11

B 12

B 13

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#VALUE!
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#VALUE!
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PR set
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PR set
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#VALUE!
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#VALUE!
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0.00

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1 rep to/or failure on isolation moves

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0.00

A 14

A 15

A 16

A 17

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#VALUE!
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#VALUE!
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PR set
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PR set
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PR set

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B 14

B 15

B 16

B 17

#VALUE!
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PR set
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PR set
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#VALUE!
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#VALUE!
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#VALUE!
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PR set
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PR set
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0.00

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