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  1. #1
    Registered User CodyHancock's Avatar
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    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?

    Monday

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

    Tuesday

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

    Wednesday

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

    Thursday

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

    Friday

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

    Saturday & Sunday

    Stretching (20 minutes)
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  2. #2
    Director:Team Ground Zero grim83's Avatar
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    Originally Posted by CodyHancock View Post
    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?

    Monday

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

    Tuesday

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

    Wednesday

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

    Thursday

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

    Friday

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

    Saturday & Sunday

    Stretching (20 minutes)
    how long have you been lifting
    my thread http://forum.bodybuilding.com/showthread.php?t=11891327
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  3. #3
    Registered User Wosborne1's Avatar
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    Originally Posted by grim83 View Post
    how long have you been lifting
    Aye what he said

    that be the intermediate routine, not the beginner routine.
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  4. #4
    Registered User CodyHancock's Avatar
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    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.
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  5. #5
    Registered User grumble1's Avatar
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    Have you hit your linear progression limits?
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  6. #6
    Registered User CodyHancock's Avatar
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    Originally Posted by gordonrumble View Post
    Have you hit your linear progression limits?
    What exactly do you mean by this?
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  7. #7
    Equipment Geek Mod Wildtim's Avatar
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    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.......... .NO!!!

    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.
    []---[] Equipment Crew Member No. 11

    "As iron sharpens iron so one man sharpens another" Proverbs 27:17
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  8. #8
    Registered User CodyHancock's Avatar
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    * 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;
    This is the original 5x5 routine I found.
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  9. #9
    Registered User CodyHancock's Avatar
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    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).

    Monday

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

    Wednesday

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

    Friday

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