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.