Jugg Method Spreadsheet(2)

One Rep Max Calculator Used For First Wave Estimated 1RM

Weight Used

Reps

Bench

130

130

1

Squat OH Press Deadlift

170 75 220

170 75 220

1 1 1

Bench Press 115

Squat 155

Training Maxes (90% of 1RM) Overhead 70

Deadlift 200

10s Wave Bench

10s Wave Deadlift

10s wave OHP

10s wave Squat

Accumulation (week 1)

5x10@70

5x10@120

5x10@40

5x10@95

Intensification (week 2)

1x5@65 1x5@70 3x10@80

1x5@110 1x5@125 3x10@135

1x5@40 1x5@45 3x10@45

1x5@85 1x5@95 3x10@105

1x5@60 1x3@70 1x1@80 Reps Achieved

1x5@100 1x3@120 1x1@140 Reps Achieved

1x5@35 1x3@40 1x1@50 Reps Achieved

1x5@80 1x3@95 1x1@110 Reps Achieved

Realization (week 3)

1xAMAP@85 Deload (week 4)

1x5@45 1x5@60 1x5@70

17

1xAMAP@150 1x5@80 1x5@100 1x5@120

12

1xAMAP@55 1x5@30 1x5@35 1x5@40

15

1xAMAP@115 1x5@60 1x5@80 1x5@95

20

8s wave Bench

8s wave Deadlift

8s wave OHP

8s wave Squat

Accumulation (week 5)

5x8@80

5x8@135

5x8@50

5x8@115

Intensification (week 6)

1x3@75 1x3@85 3x8@90

1x3@125 1x3@140 3x8@150

1x3@45 1x3@50 3x8@55

1x3@110 1x3@120 3x8@130

1x5@65 1x3@75 1x2@90 1x1@85 Reps Achieved

1x5@105 1x3@125 1x2@145 1x1@150 Reps Achieved

1x5@40 1x3@45 1x2@55 1x1@55 Reps Achieved

1x5@90 1x3@110 1x2@125 1x1@135 Reps Achieved

Realization (week 7)

1xAMAP@100 Deload (week 8)

1x5@50 1x5@65 1x5@75

10

1xAMAP@165 1x5@80 1x5@105 1x5@125

8

1xAMAP@60 1x5@30 1x5@40 1x5@45

10

1xAMAP@145 1x5@70 1x5@90 1x5@110

10

5s wave Bench

5s wave Deadlift

5s wave OHP

5s wave Squat

Accumulation (week 9)

6x5@90

6x5@145

6x5@60

6x5@130

Intensification (week 10)

1x2@85 1x2@90 4x5@100

1x2@125 1x2@150 4x5@165

1x2@50 1x2@60 4x5@65

1x2@110 1x2@135 4x5@145

1x5@65 1x3@75 1x2@90 1x1@95 1x1@100 1x1@95 Reps Achieved

1x5@105 1x3@125 1x2@145 1x1@160 1x1@170 1x1@160 Reps Achieved

1x5@40 1x3@50 1x2@60 1x1@60 1x1@65 1x1@60 Reps Achieved

1x5@95 1x3@110 1x2@130 1x1@140 1x1@150 1x1@140 Reps Achieved

Realization (week 11)

1xAMAP@110 Deload (week 12)

1x5@50 1x5@65 1x5@75

7

1xAMAP@180 1x5@85 1x5@105 1x5@125

5

1xAMAP@70 1x5@35 1x5@40 1x5@50

5

1xAMAP@155 1x5@75 1x5@95 1x5@110

5

3s wave

3s wave

3s wave

3s wave

Bench

Deadlift

OHP

Squat

Accumulation (week 13)

7x3@100

7x3@160

7x3@60

7x3@140

Intensification (week 14)

1x1@90 1x1@100 5x3@105

1x1@145 1x1@165 5x3@175

1x1@60 1x1@65 5x3@70

1x1@130 1x1@145 5x3@155

1x5@65 1x3@80 1x2@90 1x1@100 1x1@105 1x1@110 Reps Achieved

1x5@105 1x3@125 1x2@145 1x1@160 1x1@170 1x1@180 Reps Achieved

1x5@40 1x3@50 1x2@60 1x1@60 1x1@65 1x1@70 Reps Achieved

1x5@95 1x3@110 1x2@130 1x1@140 1x1@150 1x1@155 Reps Achieved

Realization (week 15)

1xAMAP@115 Deload (week 16)

1x5@50 1x5@65 1x5@80

3

1xAMAP@190 1x5@85 1x5@105 1x5@125

3

1xAMAP@75 1x5@35 1x5@40 1x5@50

3

1xAMAP@165 1x5@75 1x5@95 1x5@0

3

Monday Bench horizontal pulling dips Abs upper body conditioning

whatever phase it is DB rows or Chest supported rows front sledgehammer tire hits

5x10-15 3xAMAP 3-5x15-20

Wednesday Deadlift Hamsting/Low back Walking Lunges Side Bends Jumping

whatever phase it is GHR or 45 hyper

weighted or box jumps

3-5x5-10 3-5x12-20 steps 3-5x15-20 4x3, 5x2, 5x1

Friday Military Press Lat Pull Down Dips Upper body Conditioning

whatever phase it is 5-10x5-10 5x10-20 battle ropes

Saturday Squat GHR back extension decline sit ups Sprinting

whatever phase it is

free or weighted

3x10-20 3x10-20 3-5x10-20 10, 15, 20 yards