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Hey /fit/, beginner here.
I've been following the ICF program for about 2 and a half months now and I feel that's not enough.
Usually the program is made so that you go 3 times a week, but I feel like that's not enough and I want to go 4 times a week. Any recommendations on what program I should follow?
I'm 5'9, 60kg = 132 pounds
Lifts are:
DL - 80 kg
Squats - 80 kg
Bench - 50 kg
OHP - 30 kg
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Do you count a bar?
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>I want to go 4 times a week
I used to thinking that too, but dont do it, it will fucking everything up.
You can include 1 cardio day, but 4 times a week for a beginner is too much, imho.
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>>39466322
lol
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2.5 months, 100lb bench and 60b ohp. Pls tell me you started lower than the bar if not that program is a meme
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>>39466313
yes
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>>39466360
no i didn't, started with the bar on ohp and 40 kg on bench
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>>39466273
Are you eating enough? You and your lifts should be growing more
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>>39466465
I try to, but I guess I'm not eating enough, I drink protein shakes though
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ITT: After 2,5 Month i was benching 120kg, squating 200kg and deadlift 200kg.
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>>39466487
what program were you following
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>>39466530
GOMAD and SS fucking faggot
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