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bench press 5x5

bent over row 5x5

then a few sets on arms to finish up. Was in a rush so didn't have time for much else

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Great to hear, man! Finally golf season, so I'm not too bummed out to be on this site lol Very cool getting into it for the first time. Just watch a lot of youtube videos...if you find the Athl

5x5 Squat at 135 lbs 5x5 Bench at 95 lbs 1x5 Deadlift at 185 lbs Getting back into regular lifting after some time off. 

I quit smoking 1 year ago from Jan 2nd 2012. I was 172lbs and believe it or not I was fit and active, I was a light smoker since I was 14, I am 32 and have 2 kids and decided it was time to quit out o

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Tried dynamic effort days for the first time. Tuesday upper body - Bench 8 sets of 3 - 155# working on moving bar as fast as possible. Other upper stuff. Wednesday lower body power cleans and squats, emphasis on speed not total weight.

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KB Class

Workout 1

As many times as you can do it in 5 minutes x2

10 Jumping Jacks

10 THS

10 Air Squats

10 Plant Jacks

10 Grounded Knees to Elbows

5 push ups

2 Burpees

Workout 2

25 seconds on/10 second rest x3

Clean and Press, switch arms

Squat Thrust

Single Arms swings, switch arms

Goblet Squats

Alternating Swings

Pop Squats

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Typical day 1 of the 5x5 strength program:

(all weights increasing from one set to the next)...e.g 1x50kg, 1x55kg, 1x60kg...

squats 5x5

bench press 5x5

bent over row 5x5

pull ups 5x5

dips 5x5

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  • 2 weeks later...
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KB Class

x3

15 seconds each

Each arm

One arm Swing

One arm Clean

Squat

Press

Row

x3

25 seconds each

Squats

Deadlift

Two handed swings

Goblet squats

GKE

Double clean and alternating press

Deadlift

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Hi mvmac

You are doing lots of HIIT / Tabata etc.  , how is the result compare to tranditional strenght training for your golf game ?

Thanks

Can't really say, I've never just done strength training before. Before October of last year I had never done Tabata training either. Going to start learning how to do some lifts with a barbell at my kettlebell gym so that should be good.

Only difference I've noticed with golf game is that I have some more energy and maybe a little bit better mobility with my rotator cuff and thoracic spine. I think in terms of improving your golf game, strength training is probably pretty far down the list of priorities. I think it can give you better body awareness and maybe prevent against injuries but it probably won't "fix" any swing problems you have.

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To follow on from @mvmac , i would say that strength training will also, contrary to popular belief, make little different to driving distance for most people.

Sure, a bit of strength training and developing some power in your legs, glutes and core will never be detrimental to your game but unless you're already at a ceiling with your distance (i.e. the swing of a tour player), you won't notice much transfer of power to your golf swing. Unless you have a sound technique, trying to add more power to your swing will probably only amplify any problems one may have. Also take note of Tiger, he has bulked up considerably since in came onto the PGA Tour but does he hit it much further if at all since then?

On the other hand though you have the likes of Justin Rose who has bulked up much the same as Tiger did and now hits the ball at least 20 yards further than when he came onto the golf scene at the British Open in 1998.

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On the other hand though you have the likes of Justin Rose who has bulked up much the same as Tiger did and now hits the ball at least 20 yards further than when he came onto the golf scene at the British Open in 1998.

Off topic but Rose was  17 in '98 and his launch conditions have improved under Foley, less down, less left with the driver. So that will certainly help with distance.

Not saying working out can't help some but developing your mechanics, your Keys, will trump fitness (for the average guy) most of the time IMO. Most of the pros aren't working out to hit it farther, more for stamina and injury prevention. Those guys play a lot of golf and hit a lot of balls. Their livelihoods depend on them being healthy enough to play 30 tournaments a year.

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100 Hand Release Pushups

100 Ab Mat Situps

100 Burpees

Walked 18 holes in the nice Kuwait heat !

Rode in the Cart for 18 holes in the nice Kuwait heat !

Rolled out my body on a PVC roller and stretched with a flex band for about an hour.

I slept really well last night !

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Yeah, I was, solid looking work! You may already do this but a good way to increase your pull ups is a pull up ladder. But, I think you may have mentioned that before.
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Yeah, I was, solid looking work! You may already do this but a good way to increase your pull ups is a pull up ladder. But, I think you may have mentioned that before.

Yeah that's good. I installed a pull up bar in my garage so I'm doing them every day.

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