ICF 5x5 Substitutions Question

va_01
va_01 Posts: 176 Member
in Fitness and Exercise
Hi everyone -

I want to begin the ICF 5x5 routine. However, due to a stress fracture I developed in my left foot around 3 weeks ago, I am unable to perform certain lifts - any lift that puts weight bearing into my feet - for the immediate future. I was wondering if the following substitutions would be OK:

WORKOUT A
Squats (Leg Extensions)
Bench Press
Bent Over Row (One Arm DB Row)
Barbell Shrugs (Lateral DB Raises)
Tricep Extensions
Straight Bar Curl
Hyperextensions
Cable Crunches

WORKOUT B
Squats (Leg Extensions)
DL (Leg Curls) and (Pull Ups)
Standing Press (Seated OHP)
Bent Over Row (One Arm DB Row)
Close Grip Bench Press
Straight Bar Curls
Cable Crunches

I know it looks like a lot of changes, and I know you aren't supposed to change a routine around. But this is for the betterment of my foot. I just need to get on a program that has a programed progression.

Any thoughts or suggestions on how I could change this ? Or swap in other lifts?

Thank you!

Replies

  • BigT555
    BigT555 Posts: 2,067 Member
    squats are going to be hard to replace, i suppose doing leg extensions and curls would be your best bet

    the db rows should be alright, see if they have a row machine there though. theres one at the goodlife i go to that you can load plates onto and you lay on your stomach... that would be an ideal substitution for rows
    example of one iof these is here;
    https://www.google.ca/search?q=row+machine&espv=2&source=lnms&tbm=isch&sa=X&ei=-GCPU6blF8qMyAT7u4KgAg&sqi=2&ved=0CAYQ_AUoAQ&biw=1600&bih=775#q=row+machine+plates&tbm=isch&facrc=_&imgrc=EKPbwCYd52MLHM%3A;FXu2MB-AmuAnKM;http

    for shrugs i would sit and use dumbbells for shrugs on either side of your body. lateral db raises work shoulders while shrugs are more of a traps workout

    do hyper extensions for deadlifts, and do them on days a and b since they wont be near as hard and they will work glutes as well (which you will be lacking due to no squats)
  • tonynguyen75
    tonynguyen75 Posts: 418 Member
    Can you do leg press instead of leg extensions? Leg extensions are infamous for royally messing up knees. Besides that, it looks decent. You might want to do extra cable crunches, since you will be losing A LOT of the core work from basically sitting down on all your lifts. Add in weighted planks if you can?

    When your foot is better, go back to the original program.
  • va_01
    va_01 Posts: 176 Member
    Or, would you guys think that without the key lifts, a 5x5 routine wouldn't work as well?

    I just don't know how to make the adjustments needed to have a successful workout, with the correct exercises and set/rep schemes
  • va_01
    va_01 Posts: 176 Member
    bump?
  • tonynguyen75
    tonynguyen75 Posts: 418 Member
    Of course it's not going to work as well. You're taking out lifts that every reputable program is going to make you do... Squats and Deadlifts.

    Regardless of reps/sets if you're not doing squats and deadlifts you're not going to get the same results as you would if you were squatting and deadlifting. It doesn't mean you should just give up though. Do what you can. I would just suggest, if you can, leg press instead of leg extensions.
  • jwdieter
    jwdieter Posts: 2,582 Member
    The substitutions look good. I'd throw in some back extensions for deadlift day. Best of luck healing up and good choice to do what the doctor says.

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