Modified 5x5 Routine

I took the basic 5x5 routine and changed a few things. My main goal right now is to gain strength and flexibility for golf. Also, my upper body is lagging a little, so I would like to change that. Any thoughts?

[U][B]Monday[/B][/U]

Dumbbell press (5x5)
Bent-over row (5x5)
Squat (5x5)
Weighted decline sit-up (3x10)
Stretching (20 minutes)

[U][B]Tuesday[/B][/U]

Medicine ball tosses (20 minutes)
Stationary bike (40 minutes)
Stretching (20 minutes)

[U][B]Wednesday[/B][/U]

Military Press (5x5)
Pull-up (5x5)
Deadlift (5x5)
Torso twist (3 times)
Stretching (20 minutes)

[U][B]Thursday[/B][/U]

Medicine ball tosses (20 minutes)
Stationary bike (40 minutes)
Stretching (20 minutes)

[U][B]Friday[/B][/U]

Dumbbell press (5x5)
Renegade row (5x5)
Squat (5x5)
Bicycle crunch (3 times)
Stretching (20 minutes)

[U][B]Saturday & Sunday[/B][/U]

Stretching (20 minutes)

[QUOTE=CodyHancock;409075491]I took the basic 5x5 routine and changed a few things. My main goal right now is to gain strength and flexibility for golf. Also, my upper body is lagging a little, so I would like to change that. Any thoughts?

[U][B]Monday[/B][/U]

Dumbbell press (5x5)
Bent-over row (5x5)
Squat (5x5)
Weighted decline sit-up (3x10)
Stretching (20 minutes)

[U][B]Tuesday[/B][/U]

Medicine ball tosses (20 minutes)
Stationary bike (40 minutes)
Stretching (20 minutes)

[U][B]Wednesday[/B][/U]

Military Press (5x5)
Pull-up (5x5)
Deadlift (5x5)
Torso twist (3 times)
Stretching (20 minutes)

[U][B]Thursday[/B][/U]

Medicine ball tosses (20 minutes)
Stationary bike (40 minutes)
Stretching (20 minutes)

[U][B]Friday[/B][/U]

Dumbbell press (5x5)
Renegade row (5x5)
Squat (5x5)
Bicycle crunch (3 times)
Stretching (20 minutes)

[U][B]Saturday & Sunday[/B][/U]

Stretching (20 minutes)[/QUOTE]

how long have you been lifting

[QUOTE=grim83;409082981]how long have you been lifting[/QUOTE]

Aye what he said

that be the intermediate routine, not the beginner routine.

I've lifted somewhat seriously for about a year, maybe a year and a half. I just got back into it after taking the summer off to focus on golf.

Have you hit your linear progression limits?

[QUOTE=gordonrumble;409099361]Have you hit your linear progression limits?[/QUOTE]

What exactly do you mean by this?

So basically you too what was a really good general strength routine, added a bunch of stuff, deleted some good stuff, rearranged things until it basically doesn't resemble the original at all, and now you are asking if your changes will help you meet the goals of the original better?

Lets see............... the answer is.......... .[I]NO!!![/I]

The only change I would make to the original for improving the golf game directly would be to add the Olympic lifts back in for the explosive power component.

On the off days I might add some pre-hab type of exercises for the rotator cuff to prevent future injury.

[quote]* Monday: Bench press, bent-over rows, squat and deadlift;


* Wednesday: Weighted dips, weighted chin-ups, deadlift and hanging leg raises (just 2 sets of 5 reps for the leg raises);


* Friday: incline bench press, front squat, glute/hamstring raise; renegade row (with dumbbells or kettlebells), and saxon sidebends;[/quote]

This is the original 5x5 routine I found.

Here is another 5x5 routine I found. The only thing I changed was barbell bench press to dumbbell bench press and added in assistance exercises (which they recommended).

[quote][U][B]Monday[/B][/U]

Flat dumbbell press (5x5)
Barbell row (5x5)
Olympic squat (5x5)
Dumbbell triceps extension (3x8)
Decline sit-up (3x8)

[U][B]Wednesday[/B][/U]

Military press (5x5)
Pull-up (5x5)
Deadlift (5x5)
Olympic squat (5x5)
Dumbbell preacher curl (3x8)
Torso twist (3 times)

[U][B]Friday[/B][/U]

Flat dumbbell press (5x5)
Barbell row (5x5)
Olympic squat (5x5)
Skull crusher (3x8)
Decline sit-up (3x8)[/quote]