Juggernaut Method Spreadsheet Without Assistance

Juggernaut Method Calculator Created by CSM 12.10.10 Represents one 16-week cycle

One Rep Max Calculator Training Maxes (90% 1RM) 1RM Input

10 Rep Wave

Bench Squat OH Press Deadlift

2-3

2-3

2-3

2-3

275 375 195 505

Accumulation Phase Weight Bench 165 165 165 165 reps shy of failure 165 Squat 225 225 225 225 reps shy of failure 225 OH Press 120 120 120 120 reps shy of failure 120 Deadlift 305 305 305 305 reps shy of failure 305

305 415 215 560

Reps 10 10 10 10 10+ 10 10 10 10 10+ 10 10 10 10 10+ 10 10 10 10 10+

1-2

1-2

1-2

1-2

New Training Max CalculatorRep Standard Bench 285 10 Squat 390 10 OH Press 195 10 Deadlift 505 10

8 Rep Wave

2-3

2-3

2-3

2-3

Accumulation Phase Weight Bench 190 190 190 190 reps shy of failure 190 Squat 255 255 255 255 reps shy of failure 255 OH Press 130 130 130 130 reps shy of failure 130 Deadlift 330 330 330 330 reps shy of failure 330

Reps 8 8 8 8 8+ 8 8 8 8 8+ 8 8 8 8 8+ 8 8 8 8 8+

1-2

1-2

1-2

1-2

5 Rep Wave

New Training Max CalculatorRep Standard Bench 285 8 Squat 390 8 OH Press 195 8 Deadlift 505 8 Accumulation Phase Weight Bench 200 200 200 200 200 2-3 reps shy of failure 200 Squat 275 275 275 275 275 2-3 reps shy of failure 275

Reps 5 5 5 5 5 5+ 5 5 5 5 5 5+

Estimated 1RM Weight Used Reps Achieved Bench 305.9 255 6 Squat 437.9 365 6 OH Press 240.0 225 2 Deadlift 599.9 500 6 Intensification Phase Weight Bench 155 175 190 190 reps shy of failure 190 Squat 210 235 255 255 reps shy of failure 255 OH Press 110 125 135 135 reps shy of failure 135 Deadlift 280 320 345 345 reps shy of failure 345

Reps 5 5 10 10 10+ 5 5 10 10 10+ 5 5 10 10 10+ 5 5 10 10 10+

Realization Phase Deload Phase Weight Reps Weight Reps Bench 140 5 Bench 110 5 165 3 140 5 195 1 165 5 Failure 210 14 Squat 190 5 Squat 150 5 225 3 190 5 265 1 225 5 Failure 285 13 OH Press 100 5 OH Press 80 5 120 3 100 5 140 1 120 5 Failure 150 AMAP Deadlift 255 5 Deadlift 205 5 305 3 255 5 355 1 305 5 Failure 380 AMAP -

Intensification Phase Weight Reps Bench 175 3 195 3 210 8 210 8 reps shy of failure 210 8+ Squat 235 3 265 3 285 8 285 8 reps shy of failure 285 8+ OH Press 120 3 135 3 145 8 145 8 reps shy of failure 145 8+ Deadlift 305 3 345 3 370 8 370 8 reps shy of failure 370 8+

Realization Phase Deload Phase Weight Reps Weight Reps Bench 145 5 Bench 115 5 175 3 145 5 200 2 175 5 215 1 Failure 230 AMAP Squat 195 5 Squat 160 5 235 3 195 5 275 2 235 5 295 1 Failure 315 AMAP OH Press 100 5 OH Press 80 5 120 3 100 5 140 2 120 5 150 1 Failure 160 AMAP Deadlift 255 5 Deadlift 205 5 305 3 255 5 355 2 305 5 380 1 Failure 405 AMAP -

AMAP Reps 14 13 10 10

AMAP Reps 8 8 8 8

Intensification Phase Weight Reps Bench 190 2 210 2 225 5 225 5 225 5 1-2 reps shy of failure 225 5+ Squat 255 2 285 2 305 5 305 5 305 5 1-2 reps shy of failure 305 5+

Realization Phase Weight Reps Bench 145 5 175 3 200 2 215 1 230 1 Failure 245 AMAP Squat 195 5 235 3 275 2 295 1 315 1 Failure 335 AMAP

Deload Phase Weight Reps Bench 115 5 145 5 175 5 Squat 160 5 195 5 235 5 -

5 Rep Wave

OH Press

140 140 140 140 140 2-3 reps shy of failure 140 Deadlift 355 355 355 355 355 2-3 reps shy of failure 355

5 5 5 5 5 5+ 5 5 5 5 5 5+

OH Press

130 145 155 155 155 1-2 reps shy of failure 155 Deadlift 330 370 395 395 395 1-2 reps shy of failure 395

New Training Max CalculatorRep Standard Bench 285 5 Squat 390 5 OH Press 195 5 Deadlift 505 5

3 Rep Wave

2-3

2-3

2-3

2-3

Accumulation Phase Weight Bench 215 215 215 215 215 215 reps shy of failure 215 Squat 295 295 295 295 295 295 reps shy of failure 295 OH Press 150 150 150 150 150 150 reps shy of failure 150 Deadlift 380 380 380 380 380 380 reps shy of failure 380

Reps 3 3 3 3 3 3 3+ 3 3 3 3 3 3 3+ 3 3 3 3 3 3 3+ 3 3 3 3 3 3 3+

1-2

1-2

1-2

1-2

2 2 5 5 5 5+ 2 2 5 5 5 5+

OH Press

Failure Deadlift

Failure

100 120 140 150 160 170 255 305 355 380 405 430

5 OH Press 3 2 1 1 AMAP 5 Deadlift 3 2 1 1 AMAP

80 100 120

205 255 305

5 5 5 5 5 5 -

AMAP Reps 5 5 5 5 Intensification Phase Weight Reps Bench 200 1 225 1 240 3 240 3 240 3 240 3 reps shy of failure 240 3+ Squat 275 1 305 1 325 3 325 3 325 3 325 3 reps shy of failure 325 3+ OH Press 140 1 155 1 165 3 165 3 165 3 165 3 reps shy of failure 165 3+ Deadlift 355 1 395 1 420 3 420 3 420 3 420 3 reps shy of failure 420 3+

Realization Phase Deload Phase Weight Reps Weight Reps Bench 145 5 Bench 115 5 175 3 145 5 200 2 175 5 215 1 230 1 245 1 Failure 260 AMAP Squat 195 5 Squat 160 5 235 3 195 5 275 2 235 5 295 1 315 1 335 1 Failure 355 AMAP OH Press 100 5 OH Press 80 5 120 3 100 5 140 2 120 5 150 1 160 1 170 1 Failure 180 AMAP Deadlift 255 5 Deadlift 205 5 305 3 255 5 355 2 305 5 380 1 405 1 430 1 Failure 455 AMAP -

Instructions: Use 90% of True, or estimated 1RM As initial training max Each Rep Wave represents a single 4 week training block Run Accumulation phase first, then intensification, then realization, then deload. After running each phase for a rep wave, then move on to the next rep wave For the last set in the Realization phase, rep the weight for as many reps as possible Plug in AMAP reps in the calculator to calculate maxes for next cycle