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)