Cycle 3/Week 1
16 Days From Meet
Preparation for the Rogue IronBuilt Games
September 14th 2024

Dynamic Bench Press (3 grip)
9x3 (245)

Weighted Dip 
8(0) 5(45) 5(90) 5(135) 

Skull Crusher 
8(85) 8(105) 8(125) 8(125) 

Dumbbell Lateral Raise 
4x12 (20) 

Triceps Pushdown 
12(90) 12(80) 12(70) 12(60) 

 

Cycle 3/Week 1
18 Days From Meet
Preparation for the Rogue IronBuilt Games
September 14th 2024

Back Squat 
8(135) 3(225) 1(275) 1(315) 1(365) 1(405) 1(455) 1(495)

1/4 Squat 
1(585) 1(635) 1(675)

Back Squat 
5(405) 

 

Cycle 3/Week 1
3 Weeks From Meet
Preparation for the Rogue IronBuilt Games
September 14th 2024

Bench Press (warm-up) 
8(135) 5(185) 3(225) 1(245) 

Pause Bench Press
1(275) 1(295) 1(315) 1(335) 

Sling Shot Bench Press 
1(365) 1(385) 1(405) 

Bench Press
5(315) 

Flex Leverage Row 
8(180) 6(230) 4(270) 

Seated Hammer Curl 
8(30) 8(35) 8(40) 8(45) 

Rope Triceps Pushdown 
3x20 (75) 

 

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

Dynamic Bench Press
9x3 (245) 

Dip 
4x8 (0) 

Skull Crusher 
3x8 (85) 

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

Triceps Pushdown 
12(70) 10(80) 8(90) 15(80) 

 

Deload
4 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(405) 1(455) 

1/4 Squat 
2(495) 2(545) 

Back Squat 
3(365) 3(365) 

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

Bench Press (warm-upP)
8(135) 5(185) 3(225) 1(245) 

Pause Bench Press
1(275) 1(295) 1(315) 

Sling Shot Bench Press
2(365) 2(365) 

Bench Press
3(275) 3(275) 

Flex Leverage Row 
8(140) 6(180) 4(230) 

Seated Hammer Curl 
3x8 (35) 

 

Cycle 2/Week 3 (peak)
5 Weeks From Meet
Preparation for the Rogue IronBuilt Games
September 14th 2024

Deadlift 
8(135) 3(185) 3(225) 1(275) 1(315) 1(365) 1(405) 1(455) 5(495) 

DB Bent Row 
6(60) 6(80) 6(100) 6(150) 

DB Shrug 
3x12 (110) 

Cross Body Hammer Curl 
8(30) 8(40) 8(50) 8(70) 

Paramount Rear Delt Fly 
4x15 (20) 

Incline Sit-up 
1x20 

 

Cycle 2/Week 3 (peak)
5 Weeks From Meet
Preparation for the Rogue IronBuilt Games
September 14th 2024

Dynamic Bench Press
9x3 (255) 

Weighted Dip
8(0) 5(45) 5(90) 1(135) 1(160) 4(180) 

Paramount Shoulder Press
8(50) 8(70) 6(90) 4(160) 

Skull Crusher 
8(85) 8(105) 8(125) 8(165) 

5 rounds: 
10 Plate Raise (45) 
10 Overhead Triceps Extension (85) 

Dumbbell Lateral Raise 
3x15 (20) 

 

Cycle 2/Week 3 (peak)
5 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(405) 1(455) 5(425) 

1/4 Squat 
3(495) 3(545) 3(585) 

Pause Squat 
1(275) 1(315) 1(405) 

Cycle 2/Week 3 (peak)
5 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) 1(285) 1(305) 

Bench Press
5(325) 5(315) 

Sling Shot Bench Press 
2(375) 2(375) 

Neutral Grip Pulldown 
15(150) 12(170) 10(190) 8(210) 

Nautilus Multi-Biceps 
8(90) 8(110) 8(150) 

H-Raise 
4x12 (15) 

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

Deadlift 
8(135) 3(185) 3(225) 1(275) 1(315) 1(365) 1(405) 1(455) 

Dumbbell Bent Row
6(60) 6(80) 6(100) 6(140) 

Dumbbell Shrug 
4x12 (100) 

Cross Body Hammer Curl 
8(30) 8(40) 8(50) 8(65) 

Paramount Rear Delt Fly 
4x15 (20) 

Incline Sit-up 
3x10 

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

Dynamic Bench Press (3-grip) 
9x3 (245) 

Weighted Dip 
8(0) 5(45) 5(90) 1(115) 1(135) 5(160) 

Paramount Shoulder Press
8(50) 8(70) 8(90) 8(140) 

Skull Crusher 
8(85) 8(105) 8(125) 8(155) 

4 rounds:
10 Plate Raise (45) 
10 Overhead Triceps Extension (85) 

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

Back Squat 
8(135) 2(225) 1(275) 1(315) 1(365) 5(405) 

1/4 Squat 
3(455) 3(495) 3(545) 

Pause Squat 
2(225) 2(275) 1(315) 1(365) 

Weighted Plank Hold 
2x :30 (45) 

Cycle 2/Week 2
6 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) 1(285) 

Bench Press 
5(305) 5(305) 

Sling Shot Bench Press
3(355) 3(355) 

Neutral Grip Pulldown 
15(140) 12(160) 10(180) 8(200) 

Nautilus Multi-Biceps 
8(90) 8(110) 8(140) 

H-Raise 
4x12 (15) 

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

Deadlift 
8(135) 3(225) 1(275) 1(315) 1(365) 1(405) 5(455) 

Dumbbell Bent Row 
6(60) 6(80) 6(100) 6(130) 

Dumbbell Shrug 
4x12 (90) 

Cross Body Hammer Curl 
8(30) 8(40) 8(50) 8(60) 

Paramount Rear Delt Fly 
4x15 (20) 

Incline Sit-up 
3x10 

 Cycle 2/Week 1

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

Dynamic Bench Press (3-grip) 
9x3 (235) 

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

Paramount Shoulder Press
8(50) 8(70) 8(90) 8(110)

Skull Crusher 
8(85) 8(105) 8(125) 8(145)

3 rounds: 
10 Plate Raise (45) 

10 Overhead Ti. Ext. (85) 

Hammer Strength Dip 

3x10 (180)