cupcakekid's delicious road to the 181 lb class (and a few records on the way.)

[cupcakekid]

Here is my second log on this website. the old one just kind of died out as school affected my lifting too much. however, I have just recently joined a powerlifting team, Zen Zen barbell out of Dekalb, IL. We are the premeir drug-free team in America. Its an honor to lift with these guys. This log is pretty much a reference for me to see when i set PRs and track my training.

Now, a bit about myself. I am currently an AAPF lifter at 165 lbs. My current numbers Im basing my percentages off are:
Sq: 505 (gym pr)
Bp: 280 (raw pr at 165)
DL: 468 (meet pr)

my PBs are higher, but i need to be smart about my training.

Some other random lifts that I keep track of
Reverse band DL (blue): 560x3
Reverse band BP (3 board) 430x3
Squat reps: 420x7
Sqaut w/ bands: 235 flat weight + 465 lbs of band at top for 3 reps in briefs

I have an Ace Squat brief and an oversized Ernie Frantz squat suit. Ill be getting a new one soon. I also have some sweet knee wraps.

I will be using a Inzer Rage X double layered single ply shirt. Inzer wraps

I have a crappy belt.


My goals:
- dealift 481@165 and have the state record for single lift deadlift at the 165 lb class and 181 lb class (set last year)
- win AWPC worlds next year

[SoaringSwine]

Cupcakes... nom nom nom.

Some nice numbers you got there. Were the squat and DL equipped?

[Eddie-M]

I don't suppose you are doing the N.P.A. Bench/Deadlift meet in Freeport, IL on Sep 20th? Do you know anything about it? I Still haven't done a competition yet, I'm tempted to go but I'm tight on cash and can't miss work either. Anyway, Good luck in your training!

[cupcakekid]

Cupcakes... nom nom nom.

Some nice numbers you got there. Were the squat and DL equipped?

Only the squat was equipped. I use a Ace brief and a squat suit WAY too big for me. it was originally designed for a lifter who was a BIG 220, there were some modifications to get it to fit a big 181er on our team, then i bought it from him. so yea, im looking forward to getting a squat suit that fits. I can fit a few fingers in the leggging.

My deadlift is raw, conventional.

I don't suppose you are doing the N.P.A. Bench/Deadlift meet in Freeport, IL on Sep 20th? Do you know anything about it? I Still haven't done a competition yet, I'm tempted to go but I'm tight on cash and can't miss work either. Anyway, Good luck in your training!

No, I lift in APF/AWPC meets. I want to get the records for AAPF I have heard about that meet, it looks like it should be a real good one. the good thing is that its only a single lift event, so there wont be AS much competition as a full meet, so its pretty much just one lift ie another day at the gym. I realy hope you can make it. Feel free to shoot me a pm and ill give you some heads up on some things to look for.

[cupcakekid]

were still about 2 months out from WPC worlds so were really mixing things up and doing lots of band work. today we did speed bench without bands for the first time in forever.

Weights felt light today. trained my raw bench


Bench
bar x 20
135 x 10
185 x 3 x 9 sets

Reverse Band BP to a 4 board
345x3
395x3
405x3
435x3 (pr)

triceps with heavy band
4 sets of 10

Shoulders
front, lateral, rear raises

Abs
50 situps
75 situps
100 situps

[cupcakekid]

Yesterday I did a quick tricep workout


CGBP off a 1 board + thick capet to let weight sink in
45x20
135x12
145x10
155x10
165x10
185x10
185x10
185x10

Bicep curls (yes homo
4 sets supersetted with

Tricep extensions
4 sets

[cupcakekid]

Todays workout speed deadlift with bands

My hammys were really tender after standing all game at the ND-Michigan football game. alot of bitching by the michigan fans lol. one tried to start a fight with my dad. I told the guy Id knock his teeth in. he piped down. (no e-badass)

Deadlift
250x5
250x3 (+ 100lbs band at top)
250x3 (+ 200 lbs of band at top
270x3 (+ 200 lbs of band at top
305 (+ 200 lbs of band at top
315 (+200 lbs of band at top
305 (+ 200 lbs of band at top
305(+ 200 lbs of band at top

LAt pulldowns
4 sets


light workout. did alot of spotting for the squatters and didnt get a big breakfast in me

[skinnycalves]

lol charlie wiess, (no michigan fan)

jus sayin

but even more lol @ michigan playing spread

[cupcakekid]

still very happy about Nd's performance



today was ME Bench press.

Bench
bar x 20
bar x 10
135 x 7
185 x 6
235 x 1 (3 board
255 x 1 (3 board)
280 x 3 (3 board)
290 x 2 (2 board) - old shirt on

275x3x3 (3 board) - shirt

CGBP - off a 3 board
235x3
245x3
265x3

tricep extensions
5 sets

then some abs

[Sammy_Koelle]

Nice lifts man.

They make me feel like a weak little b#tch

[cupcakekid]

Nice lifts man.

They make me feel like a weak little b#tch

I appreciate the compliment. however, I see youve lost about 60 lbs. thats awesome man, that takes ALOT of work. I lost 30 at one point and that was a bitch! i cant imagine losing another 30.

If you have ANY questions about strength training feel free to ask it in here or shoot me a PM

[Sammy_Koelle]

I appreciate the compliment. however, I see youve lost about 60 lbs. thats awesome man, that takes ALOT of work. I lost 30 at one point and that was a bitch! i cant imagine losing another 30.

If you have ANY questions about strength training feel free to ask it in here or shoot me a PM

Will do.

Currently i'm trying to lose another 5-10 lbs before i up the cals.

What do you think would be the best set/rep scheme for maintaining/gaining strength while in a calorie deficit?
I was thinking about doing 5x5 since it worked well for me when i first started lifting.

[cupcakekid]

Will do.

Currently i'm trying to lose another 5-10 lbs before i up the cals.

What do you think would be the best set/rep scheme for maintaining/gaining strength while in a calorie deficit?
I was thinking about doing 5x5 since it worked well for me when i first started lifting.

5x5 is good. however when on a calorie defecit diet you should incorporate some high rep work for hypertrophy. its omportant to keep your muscle mass as close as possible. alot of guys on our team will do some bb style movements when cutting.

[cupcakekid]

today was Squats, we were all going for at least 95% or a new pr. i got my pr

I have been gaining A TON of weight!!!! I went on the scale and im at like 185. lol. It took me a good 15-20 mins to get my briefs on. about 10 mins longer than usual. im so swole :sarcasm:

box squats
145x5
255x5
325x2
415x2- suit on loose
485x2 - suit on loose
510x4 (pr) - suit on loose

no knee wraps for any of them

good mornings
i used a heavy blue band for these
did 4 sets of 10

abs
gotta look sexy so i did
50 crunches
75 crunches
75 crubches
30 crunches


feeling great after the squat session. i though i was going for 530 for a single but im happy with 510 for 4 with no wraps. I hit my old pr for 4 reps. cant complain.


time for some OM NOM NOM NOM and have some pizza!!!

[cupcakekid]

bench with bands today - all sets had 30 second breaks

bar x 20
bar x 20

Each band offers approx 45-50 lbs at top of the lift. so for 3 bands/side i have about 315-330 @ top

1 band x5
2 band x5
3 band x5
3 band x5 - since both sets i recieved no help i consider this a PR for sets/reps.
2 band +25lb/side x5
2 band x5
1 band +185 x5
225lb x5
185 x 8 - failed at last rep
135 x 12
95 x 22

Abs

about to do some running

[cupcakekid]

What I did forget to mention is that I have seriously upped my cardio since my last journal. I run approx 10 to 15 miles a week and bike about 7 to 10 miles a week now that school has started. I run/jog on off days. I typically will not run the day before a max effort squat, or if I do, it'll be a light jog/walk combo, essentially I do interval training 2 times a week to keep my weight in check. I've slowly cleaned up my diet as I have a competition in early november. Still waiting to hear back from my guy over at inzer as to when my rage X shirt will be coming in. I've gotten more muscular since I took the measurements, so this should be fun to fit into! Lol. Ill post pics when I get the shirt

[cjdelaney]

Do you ever feel run down or beat up with all that cardio on top of your lifting? I want to incorporate some GPP kind of stuff into my routine but I am not sure how to balance it out, i dont want to sacrifice strength gains.

At different times in my life I have either been a strength training freak or a cardio freak, I have never tried to strike a nice balance.

[cupcakekid]

Do you ever feel run down or beat up with all that cardio on top of your lifting? I want to incorporate some GPP kind of stuff into my routine but I am not sure how to balance it out, i dont want to sacrifice strength gains.

At different times in my life I have either been a strength training freak or a cardio freak, I have never tried to strike a nice balance.

at first, yes. for about the first month i was pretty tired all the time and my sleep was messed up. then again i also increased the intensity of my workouts by joining a PL team. To combat this i upped my calorie intake bigtime. added probably another 700 calories to my daily diet. i would really make sure to slowly add gpp or cardio. i used to do alot of gpp advocated by westside bb, now i do cardio.

[cjdelaney]

at first, yes. for about the first month i was pretty tired all the time and my sleep was messed up. then again i also increased the intensity of my workouts by joining a PL team. To combat this i upped my calorie intake bigtime. added probably another 700 calories to my daily diet. i would really make sure to slowly add gpp or cardio. i used to do alot of gpp advocated by westside bb, now i do cardio.

ok thanks, I think I am just gonna add some light stuff at first and see how it feels, then go from there.

[cupcakekid]

Today we went for a PR for deads from our 1 pin (about 5-6" off the ground)

Squats
135x7
235x4
285x3
325x3x4

Deadlift
250x4
340x3
430x1
480x1
500x0 - here i tried to keep my hips lower sooner as i have a problem with nearly stiff legging the lift.

Lat Pulldown
180x4x4

abs
3 sets of leg raises

Curls
4 sets

[vipergq]

Are you lifting Raw or Equipped bro?

What are you current maxes at your weight.

I competed my last event at 165 but lost alot of strength...

[cupcakekid]

Are you lifting Raw or Equipped bro?

What are you current maxes at your weight.

I competed my last event at 165 but lost alot of strength...

My squat is the only lift equipped that ive gotten anything out of from using gear. my PRs are:
Sq: 510x4reps
BP: 300
DL: 500


Thanks for posting in the log. how did you cut your weight? and how much? thats huge in telling how much strength you'll maintain.

[cupcakekid]

typically i also like to do some random stretching to help out on my hip flexors. they are still tight and getting used to squatting so wide. I try to do some vagina exercises (ie abductor, rotate legs, calistenics [sp])

[cupcakekid]

solid day, hit a bunch of PRs

BENCH
90x20
90x15
135x7
185x4
235x1
SHIRT ON
260x1
270x1
280x0
260x1
270x1
295x1 (PR)

4 board press
235x4
285x3
295x3 (pr i think?????)
315x3 (PR)

Tricep extensions with bands
5 sets of 12

[Diana Meeque]

what chirt you usin?

[cupcakekid]

what chirt you usin?

i THINK that its a fury. not positive. i tried a rage X and hit my prs though.

I should be picking up a jacked up double ply rage X tomorow though

[Diana Meeque]

double ply? you cheating sack of ****!

[cupcakekid]

double ply? you cheating sack of ****!

you should also know i wear two sets of briefs when squatting underneath my three suits... straps up.


----------


i got out of class early so i actually got to eat some lunch today

then its chinese food and speed bench.

[cupcakekid]

today was speed bench with flat weight (odd, 2 flat weight days for me in a month)

Bench
45x20
135x8
155x3x9
215x1
240x1
260x1

Floor Press
185x3
225x3x3

tricep extension
5 sets

SUPERSETTED WITH

shoulders
front raises x8
lateralx8
rearx8

this roatation another 2 times


abs
2 sets of 50 crunches

[cupcakekid]

Today was my last deadlift before my deadlift only meet oct 19.

today was speed squat. all squats went real fast and good form. briefs only

Squat
145x6 (all very high, powerlifting style lol. brief still taking a while to get into)
235x5
325x3x5
375x3 (I wanted to do some more sets at this, my teammates' giving me a hard time to keep up with them)

Deads
250x3
340x3
430x1

1arm rows
60x10 per arm for 4 sets

BICEPTSSSSSSSSSSSSSSSSS!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!
3 sets of 12/arm with 30 lb dumbells