Post Meet Pump Cycle

Supinated Pulldown 
20(150) 
(rest :20) 
15(150) 
(rest :20 
10(150) 

Hammer Strength Dip
20(180) 
(rest :20) 
15(180) 
(rest :20)
10(180) 

EZ Bar Biceps Curl
15(65) 
(rest :20) 
12(65) 
(rest :20) 
10(65) 

Dumbbell Skull Crusher
15(45) 
(rest :20) 
12(45) 
(rest :20) 
10(45) 

Nautilus Multi Biceps 
15(80) 
(rest :20) 
10 (80) 
(rest :20) 
5(80) 

Cable Overhead Triceps Extension 
15(90) 
(rest :20) 
12(90)
(rest :20) 
10(90) 

 

Saturday, September 14th 2024
Rogue Iron Built Games

Squat 
1. 220kg/485lbs
2. 230kg/507lbs
3. 240kg/529lbs X

Bench 
1. 155kg/341lbs
2. 165kg/363lbs
3. 175kg/385lbs X

Deadlift 
1. 227.5kg/501lbs
2. 250kg/551lbs
3. 272.5kg/600lbs X

 

Cycle 3/Week 2
8 Days From Meet
Preparation for the Rogue IronBuilt Games
September 14th 2024

Cable High Row 
15(195) 12(195) 10(195) 

Rope Cable Curl 
15(75) 12(75) 10(75) 

Face Pull 
15(75) 12(75) 10(75) 

 

Cycle 3/Week 2
9 Days From Meet
Preparation for the Rogue IronBuilt Games
September 14th 2024

Dynamic Bench Press
5x3 (225) 

Dip 
3x8 (0) 

Skull Crusher 
3x8 (85) 

Dumbbell Lateral Raise 
3x12 (15) 

Rope Triceps Pushdown 
3x12 (90) 

 

Cycle 3/Week 2
11 Days From Meet
Preparation for the Rogue IronBuilt Games
September 14th 2024

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

1/4 Squat 
1(545) 

Tempo Squat (:03 ecc) 
3(275) 

 Monday 9/2/24 (Labor Day)

Cycle 3/Week 2
12 Days 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(315) 1(335) 1(350) 

Sling Shot Bench Press
1(375) 1(395) 1(420) 

Bench Press
5(310) 

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

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

Friday, 8/30/34

Cycle 3/Week 1
15 Days 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) 2x1(495)