Week 23 Cube 06

Tuesday
Deadlift off 2" blocks 3*250kg, 3*260kg
Suma deadlift 8*2
Dumbbell rows 2*20
Barbell shrugs 3*15

Wednesday
Muay Thai

Thursday
Benchpress 6*2 weight + double minibands
Incline DB press 3*15
Bandpressdown 100 reps
Standing military press 3*8
Band fly 3*15
ABS 100 reps

Saturday
Boxquat 4*6
Highbar squat 4*10
Small left calve issue decided to stop this short and give muscle extra days to heal. No Muay Thai training next week bexause of this.

Sunday
Benchpress close grip 5*5
Triceppressdown
Lat pulldown
Shoulders lateral raise
Bicep

Week 21 Cube 04

Monday
Closegrip benchpress 5*5
Lateral shoulderraise 3*8
Shoulderpress DB 3*8
Hammercurl 4*8
Traps 5*8

Tuesday
Deadlift 2" blockpull 2*3 250kg
2" blockpull snatchgrip 3*12 185kg
Olympic stance RAW 3*10
GHR 4*10

Wednesday
Muay Thai

Thursday
Bench 2 board 3*2 140kg
Bench 3 board 160kg*1 170kg*1
Bench 3 board close grip stop / explode 3*10 140kg
Lat Pulldowns 3*15
Tatepress 4*15
DB military press 3*10
Barbell shrugs 4*15

Saturday
Squat speed 6*2 220kg
Squat 250kg x 1
Olympic squats 5*5 pause
Leg press 4*12

Sunday
DE benchpress 8*3
Shoulder lateral raises
Bicep
Lat pulldowns

Week 20 Cube 03

Monday
Muay Thai

Tuesday
Max DL off 4" blocks 5*2 230kg
Snatch grip deadlifts off 4" blocks 2*8 190kg
Dumbbell rows 3*10
Dumbbell shrugs 2*20

Wednesday
Muay Thai

Thursday
Incline DBpress 5*8
DB 2*20
Closegrip 3*12
Bandfly 3*15
Tricep pressdown 100 reps
Band pulldown

Saturday
Moving the gym to new location

Week 19 Cube 02

Monday
Muay Thai first time in intermediate group. Came home and was completely done.

Tuseday
Deadlift 170kg 4*3 120KG 4*3 had to lower weight, no power or speed.
4" Block pull snatchgrip 3*10 150kg
Squat close stance 3*8
Barbell shrugs
Backraises 50
Band or machine latpulldown 4*15

After this training session i realised that something was wrong, should have not been so destroyed after this or mondays Muay Thai. Sick antibiotics and rest to take care of this.

Thursday, no benchpress

Saturday
Squat 200kg*2 220kg*2 230kg*2 235kg*2 235kg*2
Goodmorning 3*8
Legpress 3*20
Reverse hyper 3*12
Dumbbell press 3*8
Shoulder lateral raises 3*8
Bicep 4*8

Week 18 Cube 01 back on track

Monday
Muay Thai

Tuesday
DL 1*8 217,5
4" Block pull 2*3 232,5
Olympic stance squat SSB 3*8 170kg
GHR 4*10
Back raises 50

Thursday
Floorpress 5*2 145kg
Benchpress 2*15 110kg 115kg
Latpulldown 3*12
BandPressdown 100 reps
DB shrugs 3*15
Miltiary press 3*12

Saturday
Squat 170kg 4*3 120kg 4*3
Olympic squat 5x5
Legpress 4*15
Reversehyper 3*12
KB/DB swings 3*15

Sunday
Klokovpress
Bicep hammer curl
Leg extensions 4*10
Bentover barbell row

Cube week #17 Rest and relax

Rest and relax week
Monday
Muay Thai

Thursday
Light bench
100kg 6x8
Tricep
Shoulders
Abs

Saturday
Boxsquat 8x3 + bands
Widestance GM 3*8
GHR 4*10
ABS

Cube week #16 Icelandic powerlifting nationals

Did light training on tuesday and very light on thursday. No Muay Thai this week.

Warmup felt very good in the squat.
315kg easy and fast
337,5kg solid lift felt good. 2,5kg PR
345 did not feel heavy. In hindsight might have been a little high, got one red light. 10kg PR

Benchpress warmup felt a little heavy and not explosive as I wanted. Lowered starting weight by 2,5kg
232,5kg 5kg PR in a powerliftingmeet
240kg very solid back cramped a little bit, that´s no news to me. Icelandic record in 100kg weightclass.
245kg simular lift biggest benchpress ever in 100kg weightclass done by Icelander

Deadlift
280 light and fast.
295 solid
310 for 900kg good lift.

949 all lifts good. 40kg PR on total.

Cube week #15

Monday
No Muay Thai because of last deadlift for nationals tomorrow

Tuesday

Max DL on 1" Inch block, 300kg 3*1
Sumo stance 4*1 240kg
Barbell shrugs 3*15
Reverse hyper 3*8

Wednesday
Muay Thai

Thursday
Floorpress straight weight Max effort
High rep close grip
Tricep light
Shoulders light

Saturday
SafetySquatBar Boxsquat 1*3 220kg
Wide stance pause squats 160kg 3*10
Reverse hyper 3*10
Olympic squats 2*20 60kg
ABS

Cube week #14

Monday
Muay Thai

Tuesday
Deadlift 5*2 255kg
4" Blockpull - RAW 2*8 225kg
Pause deadlifts 3*6 90 - 120kg
Barbell shrugs 2*20
Lat pulldown 4*15

Wednesday
Muay Thai

Thursday
Shirted bench to one board 235kg*1
Felt like shit, shut down after this lift

Saturday
Squat PR no matter what day
315kg*1 337.5kg PR

Cube week #13

Monday
Muay Thai

Tuesday
Deadlift 1*2 255kg 1*1 270kg
4" Block pull / snatch grip 2*15 170g
Olympic stance squat 3*12
GHR 4*10
Backraises 30

Wednesday
Muay Thai

Thursday
Bench in shirt 2boardpress 220kg*1 230kg*1 240kg*1
Close grip off 3board 2*10
Lat pull downs
Band triceppress

Friday
Calves
Bicep
Shoulder press
Murtomaki upperback special
Traps

Saturday
Squat 5*2 230kg
Squat rev band 2*260kg
Olympic squats 5*5
Legpress 4*20
Rev hyper 3*12

Cube week #12

Monday
Muay Thai

Tuesday very tired
Deadlift 1*1 290kg
Barbell shrugs 3*15
Reverse hyper 3*12

Wednesday
Muay Thai

Thursday
Max Effort bench – floor press STRAIGHT WEIGHT
140*2 150*2 160*2 add slingshot 170*2 180*2 190*2
Sailor bench 2*10
Lat Pull Downs

Friday
Bicep 5*10
Shoulders 3*10
Traps 3*10
Lat pulldown 3*10

Sunday
Squat reps
Squat 1*6 260kg
Straight bar 3*10 170kg
Olympic 2*20 70kg

Cube week #11

Monday
Muay Thai

Tuesday
Deadlift competition stance 6*2 210kg
2" Block pull snatchgrip 1*20 135kg
Squat SSB (close stance) 5*6
Bargell shrugs 3*15
Band or machine lat pulldown 4*15

Wednesday
Muay Thai

Saturday
Benchpress Icelandic nationals
60kg 3*8
100kg 2*5 1*3
120kg 1*1 Slingshot
140kg 1*1 Maddog Slingshot
170kg 1*1 Maddog Slingshot
Shirt on
200kg 3board 1*1
220kg 2board 1*1
Competition lifts
235,5kg
240kg
245kg
20kg / 44Lpb personal record and biggest bench done by Icelander in this weightclass.

Sunday
Squat MAX
Squat 1*6 260kg
Squat 1*3 300kg
Olympic squats 3*10
Leg Press 3*20
Reverse hyper 3*12

Massage

Cube vika #10

Mánudagur
Muay Thai

Þriðjudagur
Deadlift 2*3 240kg
2" Block pull snatchgrip 3*12 170kg
Olympic stance squat 4*10
GHR or Lunges 4*10
Back raises 50

Fimmtudagur
Bekkpressa í bol 235kg*1 1board, 242,5kg*1 2board
Axlir 3*10
Tricep 3*10

Laugardagur
Squat 6*2 212kg
Rev band 1*2 280kg
Olympic squats 5*5
Leg Press 4*12
Rev hyper 3*12
DB swings 3*15

Sunnudagur
Cardio 20 min
Axlir, Biceep, Tricep pump
Teygjur

Cube week 04 sunday bodybuilding day

Lat pulldown 4*8
Shoulder lateral raises 3*8
Shoulder standing DB press 4*8
Close grip benchpress 5*5
Hammer curl 4*8
Calves 4*12-15
Abs 4*20

Cube week 04 got the flu

Sick as a dog, no heavy benchpress or squat for speed this week.

Will make it up next week with insane sessions on everything.

Cube week 04 deadlfit for reps

DL 2*3 240kg
2" block pull snatch grip 2*6 180kg
2" block pull snatch grip 1*12 170kg
DL 90kg + bands 4*3

Cube week 04 monday

Warmup and stretching.

Cube week 03 bodybuilding day

Had to work so no training.
Warmup and stretching at home

Cube week 03 squat for reps

Squat 1*8 217,5kg
SSB Widestance GM 3*8
Olympic squats 1*30
Abs
Cut short something off.

Cube week 03 bench for speed

Floorpress 8*3 105kg
Incline DB press 3*15
Band pressdown 100
Standing DB military press 3*10
Band Fly 3*15
Abs

Cube week 03 deadlift max

MAX DeadLift off 4" blocks 5*2 240kg
Snatch grip deadlift off 4" blocks 2*8 195kg
DB rows 3*10
DB shrugs 2*20
Up and down plank 40

Cube week 02 bodybuilding day

Lat pulldown 3*8
DB rows 5*8
Jani special lat work for benchpress 4*8
Klokov press 3*8
Hammercurl 4*8
Abs 80

Cube week 02 squat max

Squat 4*2 and 1*4 260kg
Goodmorning 3*8
Leg Press 3*20
Reverse hyper 3*12
Back raises 30

Back held up just fine. Last week issues with lowerback did not interrupt this session.

Cube week 02 benchpress for reps

Incline bench press 1*8 117,5kg
Incline DB 3*20
Close grip 3*12
Band fly 3*15
Tricep pressdown 100
Pumped to pieces after this session

Cube week 02 deadlift for speed

Because of problems in lower back this training session was not according to plan.

Deadlift 8*3 125kg
4" Block Pull - Straight weight Snatchgrip 3*5 125kg

Squat SSB (close stance) 3*8 (very light)
Back raises 4*10
Machine Lat pulldown 4*15
Stretching and stretching. Lower back looking better after this session. Hopefully squats next saturday will go full force.

Competitions so far

My competitions to date.

IKF Metal Icelandic Powerlifting championship 2013
-100 345-245-310-900 1.place Best lifter

IKF Metal Icelandic Benchpress championship 2013
-100 245kg 1.place Best lifter

IPL World Powerlifting championship 2012

-100 327,5-225-295-847,5 1.place
IPL World Powerlifting championship 2012
-100 290 Deadlift only 3. place
Powerlifting Mr.Olympia 2012
-100 320-222,5-300 - 837,5 5.place
Íslandsmót ÍKF METAL í Kraftlyftingum 2012
-100 335-225-300-860 1.sæti
Finland Fubpub Raw 2012 bekkpressa
-100 175
Powerlifting Mr.Olympia 2011
-100 330-210-300-840 2.sæti
Finland Fubpub Raw 2011 bekkpressa
-100 170
American Cup 2011
-100 327,5-215-305-847,5 1.sæti,stigahæstur millivikt
Evrópumót WPF í Kraftlyftingum 2010
-100 300-215-305-805 2.sæti
Íslandsmót ÍKF METAL í Kraftlyftingum 2010
-100 320-207,5-290-817,5 1.sæti
Finland Fubpub Raw 2010
-100 170-270
Heimsmeistaramót WPF 2009
-100 315-205-302,5-822,5 4.sæti
Íslandsmót ÍKF METAL í Réttstöðu 2009
-100 290
Guttormsmótið 2009 bekkpressa
-100 217,5
Íslandsmót ÍKF METAL í Kraftlyftingum 2009
-100 290-200-280-770 1.sæti
Heimsmeistaramót WPF í Kraftlyftingum 2008
-100 280-200-280-760 2.sæti
Guttormsmótið 2008
-100 190 - 270
Canada vs. Iceland Kraftlyftingar 2008
-100 285-185-285-755
Íslandsmót WPC í Bekkpressu 2008
-100 180
Íslandsmót ÍKF METAL í Kraftlyftinum 2008
-100 280-180-285-645-745
Bikarmót KRAFT í Kraftlyftingum 2007
-100 245-185-260-690 2.sæti, 2. stigahæsti lyftari

Cube week 01 deadlift reps, bench max, accessory

Monday - deadlift reps
Deadlift 1x8 202,5kg
4" Blockpull 2x3 217,5kg
Olympic stancesquat, SSB 3x8 155kg
GHR 4x10

Wednesday - accessory
Bicep
Calves
Abs

Thursday - benchpress max
Floor press 5*2 140kg
Benchpress 2*15 110kg
Lat Pulldown 3*12
Tricep band pressdown 4*25
DB shrugs (squeese) 3*15
Military press  3*12

Saturday - squat speed
Squat 8x3 185kg had to shutdown on sixth set when something cracked/snapped in lower back.

Sunday - massage

Game on !!

Training log for 2013 season

I will train using The Cube Method with Brandon Lilly´s online services

Big things planned for this year which will start with Icelandic nationals in april.