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