35 yrs old, 5’11, 168 lbs
I have always been skinny, over the last 4 yrs I went up to 190 lbs skinny fat - no muscle - due to sedentary lifestyle. I used cardio/diet to go down to 160 lbs over 5 months.
Started weight training 10 weeks ago with ICF 5x5 and am now at 168 lbs.
I know 10 weeks is nothing but just want to know if I should keep going this way or make changes.
All these compound lifts are 5x5 (video links at the bottom)
Barbell Back Squat => 95 lbs progressed to 195 lbs
Trap Bar Deadlift => 145 lbs progressed to 235 lbs
Barbell Bent Over Row => 60 lbs progressed to 135 lbs
Barbell Bench Press => 80 lbs progressed to 125 lbs
Barbell Standing Overhead Press => 60 lbs progressed to 85 lbs
Once a week on an off day, I test my chinup/pullup/pushup capability.
I can finally now do 3 consecutive chin-ups (can do 3 sets with 1 minute rest in between) but still cant do a single pull-up. I can now also do 20 consecutive pushups and 15 consecutive diamond pushups.
I will be resetting Squat to 185lb and Deadlift to 225lb next workout as I tweaked my lower back a little due to rounding - form needs work.
I am serious about changing my lifestyle - go to gym 3 times / week and now that the weights are heavy enough for me, it takes 2 hours each workout with warm up/down.
I chose ICF over SS/SL as it has the additional accessory work for Biceps/Triceps/Abs and I have made some progress on those isolation stuff as well.
Bench Press and Over Head Press are my weakest lifts and progress has been real slow. its kinda stalled now. Also moving forward I am not sure if I can keep up progression on Squat/Deadlift/BOR with good form.
I am eating around 2300 to 2500 calories daily with 0.8g protien per bodyweight, the rest I am not micro managing too much, but good carbs / veggies and a 120 calorie frozen yogurt / ice cream cuz I have a fuckin sweet tooth.
I think my body looks a little better, fuller but waist has also increased by half inch. 32.5 now. So a little upset that a mere 2400 calorie avg is giving me about a pound/week increase and lifts are still at novice level. I dont want to be adding 10 lbs every 3 months, unless it comes with good proportion lean mass that I can then cut to.
I just wanted to re-evaluate at 12 weeks. So with all this info, do I keep going or is my 6 hours/week worth some changes in programming or a different program.
Squat video: https://www.youtube.com/watch?v=xdQIH5SPYRY
Deadlift video: https://www.youtube.com/watch?v=yYpKHGenpsw