Post Meet Pump Cycle 

Flex Leverage Chest Press 
3x15 (140) 

Wide Grip Lat Pulldown 
3x15 (150) 

Hammer Strength Incline Press 
3x15 (140) 

Cable Seated Row 
3x15 (150) 

3 rounds: 
15 Polaris Pec Deck (60) 
15 Nautilus Rowing Torso (40) 

4 rounds: 
15 Icarian Standing Lateral Raise (30) 
15 Rope Triceps Pushdown (90) 

 Post Meet Pump Cycle

Alt Arm Dumbbell Curl 
4x12 (35) 

Hammer Strength Dip 
4x12 (180) 

EZ Bar Biceps Curl 
4x12 (65) 

Dumbbell Skull Crusher
4x12 (35) 

Nautilus Multi-Biceps 
4x12 (80) 

Cable Overhead Triceps Extension 
4x12 (105) 

3 rounds: 
15 Reverse Grip Triceps Pushdown (90-105-120) 
15 Close Grip Triceps Pushdown (90-105-120) 

Rope Biceps Curl 
15 (75) 

 Post Meet Pump Cycle

Leg Extension 
4x12 (120)

Cybex Squat Press
4x12 (360) 

Kneeling Hamstring Curl 
4x12 (40)

Standing Calf Raise 
4x12 (100) 

Nautilus Ab 
3x15 (100) 

 Post Meet Pump Cycle

Flex Leverage Chest 
4x12 (140) 

Wide Grip Pulldown 
4x12 (150) 

Hammer Strength Incline Press
4x12 (140)

Cable Seated Row 
4x12 (150) 

3 rounds: 
12 Pec Deck (70) 
12 Rear Delt Fly (50) 

Icarian Lateral Raise 
4x12 (30) 

 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)