Not doing a very good job of tracking my progress so I will attempt to do it here. Hopefully I can remember to stick with it. Running the cutting version of ICF (3x5 rather than 5x5). Lost weight since last time I ran this program so my lifts are still not what they used to be. 10/31/2016 - "A" Squat Bar x 10 135 x 5 185 x 5 240 x 5 x 3 Bench Bar x 10 135 x 5 175 x 5 x 3 BO Row Bar x 10 135 x 5 170 x 5 x 3 Shrugs 60 x 8 x 3 Behind Head Skullcrushers 60 x 8 x 3 Curls had a shitton of forearm pain so can't use BB or EZ bar lately 25 db x 8 x 3 Weight this morning: 172 (+2 from shitty weekend)

Going to take two days off for the first time in a while (program calls for 3x a week but have been doing every other day). Will do some cardio and hopefully my forearm will heal up a little. Also need to work on some mobility because of deadlift issues Attempts next time: Squat: 245x5x3 Deadlift: 285x5x3 (Deload from 315 due to back rounding) OHP: 120x5x3 (Failed once) Pullups: BWx5x3 CGBP: 140x8x3 Biceps: Depends on how my forearm feels/who cares/probably hammers Standing calf raise: 130x10x2

11/3 Was a disaster, quitting dipping again so had no energy and felt like shit the whole time Squat: 245 x 5 x 1.5 (failed on second set) OHP: 120 x 4 (failed 5th rep) said fuck it and switched to some BB stuff 12-15 reps great second post

11/07 Squat: 135 x 8 185x5 225x3 245x5x3 Bench Press: Bar 135x5 155x5 180x5x2 180x3 (no spotter ) 135x10 Rows Bar 135x8 175x3x5 Shrugs 65x8x3 Rope pushdowns 45x15x2 Curls 20x18x2 Standing Calf Raise 230x10x2 Had to rush the accessory shit because the gym was closing

Yesterday Squat Warm-ups 245x5x3 DL Warm-ups 235x5 (still way deloaded from form issues, feels bad man. Back felt good/straight though) OHP Warm ups 120x5x3 Pull-ups BWx6x3 Concentration curls 20x15 20x12 20x10 French curls 30 x 15 x 3

11/11 Squats Bar x whatever 135x5 185x5 250x5x3 Bench Bar x whatever 135x5 180x5 180x4 180x3 FUUCKKKKK BO BB Rows Bar x whatever 135x5 175x5x3 Shrugs 65x8x3 Skullcrushers 70x8x3 Hammer curls 22.5x10x3 Abs 75x20x2 Standing calf raise 230x10x2 Weight this morning was 167.5

11/13 Gf convinced me to do some yoga shit, ended up being pretty fast paced and hard so I was tired as fuck when I lifted right after. Lots of fails Squats Bar x whatever 135 x 5 185 x 5 255 x 5 255 x 5 255 x 3 (Fucked up my form and was leaning too far forward, had to bail. Feels bad because I would have hit it) Deads Still doing form work 135 x 5 185 x 3 245 x 1 245 x 1 245 x 1 OHP Bar x whatever 95 x 5 120 x 5 120 x 5 120 x 4 FUCK Wide-Grip Pullups 5 unweighted 5 unweighted 5 unweighted was passing out at this point practically and did not stick around for accessories, will try to do those tonight

Slacking on logging Suffice it to say I was doing really badly, routinely missing 3x5. Had to do a big deload DELOAD - 11/20/2016 Squat Bar x 10 135 x 5 185 x 5 230 x 5 x 3 Deadlift 135 x 3 185 x 3 245 x 5 OHP Bar x 10 95 x 5 110 x 5 x 3 Wide Grip Pullups 5x3 CGBP 140 x 8 x 3 Bicep Curls 22.5 x 8 x 3

11/22/2016, the deload continues no accessories Squat bar x 10 135 x 5 185 x 5 235 x 5 x 3 Bench bar 135 x 5 160 x 5 x 3 Row bar 135x5 160x5x3 bitchmade

keep forgetting to update -- triple update time 11/24 Squat Bar x 10 135 x 5 185 x 5 240 x 5 x 3 Deadlift 135 x 5 185 x 5 245 x 5 OHP Bar x 10 95 x 5 115 x 5 x 3 Pullups 5x3 CGBP Bar x 10 145 x 8 x 3 Hammer Curls 22.5 x 8 x 3

11/26 Squat Bar x 10 135 x 5 185 x 5 245 x 5 x 3 Bench Press Bar x 10 135 x 5 165 x 5 x 3 Rows Bar x 10 135 x 5 165 x 5 x 3 Shrugs 45 x 8 x 3 Skullcrushers 70 x 8 x 3 Bicep curls 22.5 x 8 x 3

11/28 Squat Bar x 10 135 x 5 185 x 5 250 x 5 x 3 Deadlift 135 x 5 185 x 3 225 x 2 265 x 5 OHP Bar x 10 95 x 3 120 x 5 x 3 *5 rep PR* Pullups - Wider this time 5 x 3 CGBP Bar x 10 150 x 3 x 8 Bicep Curls 25 x 3 x 8

12/01/2016 Squat Bar x whatever 135 x 5 185 x 5 225 x 1 255 x 5 x 3 Bench Press Bar x whatever 135 x 5 170 x 5 x 3 Rows Bar x whatever 135 x 5 170 x 5 x 3 Shrugs 50 x 8 x 3 Skullcrushers 70 ez x 8 x 3 Incline Seated Bicep Curls 25 x 8 x 3

12/3 Squats Bar 135x5 185x5 225x2 260x5 260x3 failed, felt like shit with legs skipped DL OHP Bar 95x5 125x5x3 PR Weighted Pull-ups 5x3 5lbs CGBP 155x8x3 Hammers 30x8x3

12/5 Squat Bar x poop 135 x 5 185 x 5 225 x 2 260 x 5 x 3 PR I believe Bench Bar x poop 135 x 5 175 x 5 x 3 Row Bar x poop 135 x5 175 x 5 x 3 DB Shrugs 60 x 8 x 3 Skullcrushers (EZ) 70 x 10 x 2 70 x 8 Bicep Curls DB 25 x 8 x 3 Hypers 25 x 10 x 2