ICF 5x5 is mindless rubbish. You will get almost 0 progress on upper body and end up injured. It's just garbage. I did it myself for 3 months at 600 calorie surplus, and anyone who understands strength programming know it's crap.

For OP, I recommend you do a variation of Starting Strength. Here bro, read the whole thing, please invest the 6 hours to read it:

http://forum.bodybuilding.com/showthread.php?t=998224

That one is one of the best, but it's more suitable for some who can already squat 1.3x their bodyweight. Weekly progression is for intermediate lifters, not pure novice.

I don't prefer to believe lifting stats on the internet... especially on bb.com forum. E-lifts lol.

Anyway, if you studied basic programming you will understand there is no f***ing way you can go 5x5, 3x a week. It's ridiculousness. Maybe you can do it effectively for 1 month on a strong bulk... but that's about it.

On another note, doesn't mean if there are 'results', it's good. Even bro split has results, but it's far from optimum. Similarly in this case, SS -3x5 can give much better and sustainable results compared to SL 5x5. So why do the more worst program, better to fully optimize your approach.

SL is truly all marketing, pushing and pirated version of 3x5. Anyone with strength programming knowledge will know this. Even 3x5 sets across is normally only sustainable for 3-4 months.... 5x5 sets across? GG.

His body-weight at 175lbs bench?

Wow thats great progress.

Damn, 3 years can reach very close to genetic potential. I feel the pain.