Cycle 2/Week 1
7 Weeks From Meet
Preparation for the Rogue IronBuilt Games
September 14th 2024

Back Squat 
8(135) 3(225) 1(275) 1(315) 1(365) 5(385) 

1/4 Squat 
3(455) 3(495) 

Pause Squat 
2(275) 2(315) 

Weighted Plank Hold 
2x :30 (45) 

Cycle 2/Week 1
7 Weeks From Meet
Preparation for the Rogue IronBuilt Games
September 14th 2024

Bench Press 
8(135) 5(185) 3(225) 

Pause Bench Press
1(245) 1(265) 

Bench Press 
5(285) 5(285) 

Sling Shot Bench Press
3(335) 3(335) 

Neutral Grip Pulldown 
15(130) 12(150) 10(170) 8(190) 

Nautilus Multi-Biceps 
8(90) 8(110) 8(130) 

H-Raise 
4x12 (15) 

Nautilus Ab 
4x20 (120) 

 Armlifting Event Training

1. Raptor Deadlift 1.75"
2(25) 2(50) 2(75) 1(100) 1(125) 1(130) 1(35) 1(140) 

2. Fat Gripz deadlift 
1(135-185-225-245) 

3. Grandfather Clock Deadlift 
1(50) 1(75) 1(100) 1(125) 1(150) 

Deload
8 Weeks From Meet
Preparation for the Rogue IronBuilt Games
September 14th 2024

Dumbbell Bent Row 
6(60) 6(80) 6(100) 

Dumbbell Shrug 
3x12 (80) 

Cross Body Hammer Curl 
8(30) 8(40) 8(50) 

Total Shoulder Rear Delt Fly 
3x15 (10) 

Incline Sit-up 
2x10 

Deload 8 Weeks From Meet
Preparation for the Rogue IronBuilt Games
September 14th 2024

Dynamic Bench Press 
9x3 (225) 

Standing Overhead Press 
5(95) 5(115) 5(135) 5(155) 

Weighted Dip 
8(0) 8(25) 8(45) 

Skull Crusher 
8(85) 8(105) 8(125) 

2 rounds: 
12 Plate Raise (45) 
12 Overhead Triceps Extension (85) 

Deload 8 Weeks From Meet
Preparation for the Rogue IronBuilt Games
September 14th 2024

Back Squat 
8(135) 3(225) 1(275) 1(315) 1(365) 

1/4 Squat 
3(405) 3(455) 

Pause Squat 
2(225) 2(275) 

Incline Sit-up 
2x10 

Deload 8 Weeks From Meet
Preparation for the Rogue IronBuilt Games
September 14th 2024

Bench Press
8(135) 5(185) 3(225) 1(245) 5(265) 

Sling Shot Bench Press
3(315) 3(315) 

Neutral Grip Pulldown
15(120) 12(140) 10(160) 8(180) 

Nautilus Multi-Biceps 
8(80) 8(100) 8(120) 

H-Raise 
4x12 (15) 

 Armlifting & Forearm Training

Rogue Grandfather Clock Shrug
5x5 (90) 

Rogue Grandfather Clock Deadlift 
3x3 (115) 

Country Crush Raptor Deadlift 1 3/4"
1(115-135-135-155-155)

Rogue Pinch Block Deadlift 
1(25-35-45-55)

3 rounds:
15 DB Wrist Extension (20)
10 DB Pinch Pick-up (20) 

2 rounds:
Wrist Roller Extension (60/45) 
Wrist Roller Flexion
Wrist Roller Extension
(rest) 
Wrist Roller Flexion (60/45) 
Wrist Roller Extension 
Wrist Roller Flexion

Hammer Strength Gripper
3x30 (90) 

Cycle 1/Week 3 (peak week) 
Preparation for the Rogue IronBuilt Games
September 14th 2024

Deadlift 
8(135) 5(225) 3(275) 1(315-365) 8(405) 

Barbell Shrug 
8(225-275-315-365-405) 

Flex Leverage Row 
15(90) 12(140) 10(180) 8(270) 

Dumbbell Pullover 
15(60) 12(70) 10(80) 8(110) 

Incline Dumbbell Curl 
5x12 (30) 

Ab Wheel 
5x15

 Cycle 1/Week 3 (peak week) 
Preparation for the Rogue IronBuilt Games
September 14th 2024

Reverse Grip Bench Press 
8(135) 5(185) 3(225) 1(245) 1(265) 5(285) 

Standing Overhead Press 
8(95) 5(115) 3(135) 1(155) 8(175)

Behind the Neck Press 
12(95) 10(115) 8(135) 

Weighted Dip 
8(0) 8(25) 5(45) 3(70) 1(90) 1(115) 8(135) 

Dumbbell Lateral Raise 
15(20) 12(25) 10(30) 8(35) 

Nautilus Mult-Triceps 
15(90) 12(110) 10(130) 8(150) 

Rope Triceps Pushdown 
3x20 (105) 

Cycle 1/Week 3 (peak week) 
Preparation for the Rogue IronBuilt Games
September 14th 2024

Back Squat 
8(135) 5(225) 3(275) 1(315-335) 5(365) 

1/4 Squat 
5(405-455-495)

Power Squat 
8(180-360-540)

Nautilus Ab 
5x20 (120)

 

 Cycle 1/Week 3 (peak week) 
Preparation for the Rogue IronBuilt Games
September 14th 2024

Bench Press
8(135) 5(185) 3(225) 1(245-265-285) 8(305) 

Incline Press
8(135) 5(185) 3(225) 1(245) 5(265) 

Dumbbell Fly 
15(35) 12(45) 10(55) 8(75) 

Cable High Row 
15(240) 12(255) 10(270) 8(315) 

5 rounds:
15 Champagne Press (40) 
15 Burn Machine Curl (50) 
15 Playaz Ball Pressdown (70) 

Armlifting Event Training 
Country Crush Raptor DL 1 3/4"
4x2 (135)

Country Crush Raptor Wrist Curl 
3x8 (35) 

Rogue Grandfather Clock Deadlift Shrug
3x4 (90) 

Rogue Grandfather Clock Deadlift
3x3 (115) 

Forearm Training
5 rounds: 
Grip Genie Wrist Roller 1(75) 2(60) 3(45) 4(30) 5(15) 
Kettlebell Cupping 5x20 (26) 

3 rounds: 
15 Wrist Extension (15) 
10 Dumbbell Pinch Pickup (15) 

Hammer Strength Gripper
3x30 (90) 

Cycle 1/Week 2
Preparation for the Rogue IronBuilt Games
September 14th 2024

Deadlift 
8(135) 5(225) 3(275) 1(315) 8(365) 

Barbell Shrug 
15(185) 12(225) 10(275) 8(365) 

Flex Leverage Row 
15(90) 12(140) 10(180) 8(250)

Dumbbell Pullover 
15(60) 12(70) 10(80) 8(100) 

Incline Dumbbell Curl 
4x12 (30) 

Ab Wheel 
4x15 

Cycle 1/Week 2
Preparation for the Rogue IronBuilt Games
September 14th 2024

H-Raise 
3x12 (15) 

Reverse Grip Bench Press
8(135) 5(185) 3(225) 1(245) 5(265) 

Standing Shoulder Press 
8(95) 5(115) 3(115) 1(155) 8(165) 

Behind the Neck Press
12(95) 12(115) 

Weighted Dip 
8(0) 8(25) 5(45) 3(70) 1(90) 8(115) 

Dumbbell Lateral Raise 
15(20) 12(25) 10(30) 8(35) 

Nautilus Multi-Triceps 
15(80) 12(100) 10(120) 8(140) 

 Cycle 1/Week 2

Preparation for the Rogue IronBuilt Games
September 14th 2024

Back Squat 

8(135) 5(225) 3(275) 1(315) 5(335) 

1/4 Squat 
5(405-455) 

Power Squat 
8(180-270-450)

Nautilus Ab 
4x20 (120) 

Cycle 1/Week 2
Preparation for the Rogue IronBuilt Games
September 14th 2024

Bench Press 
8(135) 5(185) 3(225) 1(245-265) 8(285) 

Incline Press
8(135) 5(185) 3(205) 1(225) 5(245)

Dumbbell Fly 
15(35) 12(45) 10(55) 8(70) 

Cable High Row 
15(225) 12(240) 10(255) 8(270) 

4 rounds: 
15 Champagne Press (45) 
15 Burn Machine Curl (50) 
15 Playaz Ball Pushdown (70) 

   Cycle 1/Week 1

Preparation for the Rogue IronBuilt Games
September 14th 2024

Deadlift 

8(135) 8(225) 8(275) 8(315) 

Barbell Shrug 

15(185) 12(225) 10(275) 8(315) 

Flex Leverage Row 

15(90) 12(140) 10(180) 8(230) 

Dumbbell Pullover 

15(60) 12(70) 10(80) 8(90) 

Nautilus Behind the Neck 

15(40) 12(50) 10(60) 8(70) 

Incline Dumbbell Curl 
3x12 (30) 

Ab Wheel

3x15

 

  Cycle 1/Week 1

Preparation for the Rogue IronBuilt Games
September 14th 2024

H-Raise 

3x12 (15) 

Reverse Grip Bench 

8(135) 5(185) 3(225) 5(245)

Standing Overhead Press

8(95) 5(115) 3(135) 8(155) 

Behind the Next Press 

2x12 (95) 

Weighted Dip 

8(0) 8(25) 5(45) 3(70) 8(90) 

Dumbbell Lateral Raise 

15(20) 12(25) 10(30) 8(35) 

Nautilus Multi-Triceps 

15(70) 12(90) 10(110) 8(130)

3 rounds:

20 TKStart Shorty Triceps Bar Pushdown (70) 

20 Icarian Standing Lateral Raise (30) 

 Cycle 1/Week 1

Preparation for the Rogue IronBuilt Games
September 14th 2024

Back Squat 

8(135) 5(225) 3(275) 5(315)

1/4 Squat 
5(405-405-405)

TKstar Power Squat (front)

8(180-270-360)

Nautilus Ab 

3x20 (120) 

Cycle 1/Week 1
Preparation for the Rogue IronBuilt Games
September 14th 2024

Bench Press 
8(135) 5(185) 3(225) 1(245) 8(265) 

Incline Bench Press
8(135) 5(185) 3(205) 5(225) 

Dumbbell Fly 
15(35) 12(45) 10(55) 8(65) 

Cable High Row
15(210) 12(225) 10(240) 8(255) 

3 rounds: 
15 Champagne Press (40) 
15 Burn Machine Curl (50) 
15 Playaz Ball Pushdown (70)