View Full Version : The Time is Now - My Journey to 180lbs

02-24-2009, 04:36 PM

The time is now! Today is the start of my new short term...ish goal, to weight 180lbs by the time I go on my lads holiday - 29th September. I've deceided with this new goal a new routine is needed, so I've decided to revert back to basics and I'm going to try Mark Rippetoe's routine. I'm sure most of you know what this is, here is my slightly modified version.

Workout A

3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x8 Weighted Dips

Workout B

3x5 Squat
3x5 Standing Military Press
3x5 Bent Barbell Rows
2x8 Weighted Chin-ups

The only thing that bothers me is the 1 set of deadlifts, not sure why this is?

Anyway, I'll be starting tomorrow with my Monday - Wednesday - Friday routine, and since it's Wednesday, I'll be starting with workout B!

For future reference, my current stats are:

Height: 6'-6'1" | Weight:160lbs

Bench: 176.4lbs x 5
Squat: 187.4lbs x 2
Deadlift: 264.6lbs x 5

02-27-2009, 01:38 PM
Started the workout today, started everything bellow my max, I had more in me with every lift. Going to be adding 2.5KG's every week if possible.


Squat: 3 x (5 x 132.3)
Bench Press: 3 x (5 x 159.9)
Deadlift: 1 x (5 x 220.5)
Weighted Dips: 2 x (8 x BW + 44.1)

02-27-2009, 02:22 PM
How many days a week will you be lifting?

02-27-2009, 07:49 PM
How many days a week will you be lifting?

Three days per week, alternating between workout A and workout B.

03-02-2009, 02:29 PM
Not sure if I should post my warm-up sets or not, what do you think?


Squat - 3 x (5 x 143.3)
Standing Military Press: 3 x (5 x 99.2)
Bent Barbell Rows: 3 x (5 x 154.4)
Weighted Chin-ups - 2 x (8 x BW + 19.8)

03-03-2009, 09:48 AM
Today is an off day, but it's Tuesday which means football (soccer) for me. I have two 1hr games 5 then 6 a side, which is pretty tiring and burns a lot of calories! Just making sure I've had plenty to eat today.

03-03-2009, 02:07 PM
Today has been a funny day because of a short day at uni then playing football at dinner time, so eating was a bit off, thought I'd post what I've had so far:

Breakfast: Coco Pops, 1 x Nuttella Sandwhich

Early Lunch: 1 roll N links

Lunch: 1 scotch pie

Late Lunch: 1 roll n slice sausage + cake

Early Dinner: toast and scrambled eggs - 2 slices of toast and 2.5 eggs.

Dinner: two pork chops with chips

Not exactly the healthiest of foods today...

03-05-2009, 06:30 AM
I hurt my ankle on Tuesday playing football again, so was unable to squat :(


Bench Press: 3 x (5 x 170.9)
Deadlift: 1 x (5 x 253.6)
Weighted Dips: 2 x (8 x BW + 44.1)

Felt good, I have more in me with all of my lifts, progressing each week. Pretty funny, while deadlifting I head a huge RIIIIP! Checked my trousers and I had a huge rip down my arse, finished my workout with my boxers showing through! :D