ICF 5x5 Order of Exercises?

mfm143

I posted this on another thread yesterday , but thought I d put it out there just in case anyone is also wondering the same...

1. How important is it (ICF 5x5) to do the exercises in the order they are listed ( squat, bp, row, etc) is it possible to group heavier exercises together and vise versa for light exercises - w/o adverse effects?
2. (Beginners) is it ok to increase weight every workout week as opposed to every day? Side note: I have found that I have been able to progress daily for some workouts while others I have been stuck at for an average of 3 wo days or more (i.e. I've been @55-60lbs squats for a couple weeks b/c I've been trying to perfect my form before ++ weight - I have mobility issues due to past issues w Knee -can only do 1/2 squats**
3. ** are there any stretches you could recommend to increase my mobility/rom?
4. When working with lower weights , I've read that you can do more than 1x5 DLs, w/o too much stress to the Cent.Ner.SyS. Is this accurate ? What are your experiences ?


Thanks in advance

senecarr

1. Order is rather important for the main lifts. The idea is if you were doing competition, you'd squat before before bench and deadlift.
2. You can always increase the weight at a slower rate if you want.
3. Specifically for knee issues?
4. Recommendation I've heard is do more warm ups for DL if you want to get in more practice.

mfm143

Thanks - re ?1 I mean do squats,DL,rows together then bench, curls, etc after? Would this work ? I'm thinking more about having to changing up the weights on the bar less frequently in b/t sets- right now I'm lifting pretty similar weights for the first 3, and lower weights for the rest.

?3. For increasing mobility / rom for someone w bad knees - causing loss of flexibility

mfm143

Thanks again found some interesting info here
https://www.t-nation.com/training/dispelling-the-glute-myth

And...this was good too
http://youtu.be/UmknaFEFcF0

ExRelaySprinter

Very interesting video! ^^

Mycophilia

It seems to me like most of your questions are answered in Jason's 5x5 article. Here's the link: https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout

mfm143

Mycophilia wrote: »

It seems to me like most of your questions are answered in Jason's 5x5 article. Here's the link: https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout

Thanks will give it another read