Juggernaut Powerlifting Method Base Template

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

Training Maxes (90% 1RM) 1RM Input Bench Squat OH Press Deadlift

0 0 0 0

Accumulation Phase Weight 0 0 0 0 reps shy of failure 0 Squat 0 0 0 0 reps shy of failure 0 OH Press 0 0 0 0 reps shy of failure 0 Deadlift 0 0 0 0 reps shy of failure 0

10 Rep Wave

Bench

2-3

2-3

2-3

2-3

0 0 0 0 Reps 10 10 10 10 10+ 10 10 10 10 10+ 10 10 10 10 10+ 10 10 10 10 10+

Accumulation Phase Weight Err:502 Err:502 Err:502 Err:502 reps shy of failure ### Squat Err:502 Err:502 Err:502 Err:502 reps shy of failure ### OH Press Err:502 Err:502 Err:502 Err:502 reps shy of failure ### Deadlift Err:502 Err:502 Err:502 Err:502 reps shy of failure ###

8 Rep Wave

2-3

2-3

2-3

2-3

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

Accumulation Phase Weight Err:502 Err:502 Err:502 Err:502 Err:502 reps shy of failure ### Squat Err:502 Err:502 Err:502 Err:502 Err:502 reps shy of failure ### OH Press Err:502 Err:502 Err:502 Err:502 Err:502 reps shy of failure ### Deadlift Err:502 Err:502 Err:502 Err:502 Err:502 reps shy of failure ###

5 Rep Wave

2-3

2-3

2-3

2-3

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

1-2

1-2

1-2

1-2

Accumulation Phase Weight Err:502 Err:502 Err:502 Err:502 Err:502 Err:502 reps shy of failure ### Squat Err:502 Err:502 Err:502 Err:502 Err:502 Err:502 reps shy of failure ### OH Press Err:502 Err:502 Err:502 Err:502 Err:502 Err:502 reps shy of failure ### Deadlift Err:502 Err:502 Err:502 Err:502 Err:502 Err:502 reps shy of failure ###

3 Rep Wave

2-3

2-3

2-3

2-3

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+

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 0 5 Bench 0 5 0 3 0 5 0 1 0 5 Failure 0 AMAP Squat 0 5 Squat 0 5 0 3 0 5 0 1 0 5 Failure 0 AMAP OH Press 0 5 OH Press 0 5 0 3 0 5 0 1 0 5 Failure 0 AMAP Deadlift 0 5 Deadlift 0 5 0 3 0 5 0 1 0 5 Failure 0 AMAP -

Intensification Phase Weight Reps Err:502 3 Err:502 3 Err:502 8 Err:502 8 reps shy of failure ### 8+ Squat Err:502 3 Err:502 3 Err:502 8 Err:502 8 reps shy of failure ### 8+ OH Press Err:502 3 Err:502 3 Err:502 8 Err:502 8 reps shy of failure ### 8+ Deadlift Err:502 3 Err:502 3 Err:502 8 Err:502 8 reps shy of failure ### 8+

Realization Phase Deload Phase Weight Reps Weight Reps Err:502 5 Bench Err:502 5 Err:502 3 Err:502 5 Err:502 2 Err:502 5 Err:502 1 Failure ### AMAP Squat Err:502 5 Squat Err:502 5 Err:502 3 Err:502 5 Err:502 2 Err:502 5 Err:502 1 Failure ### AMAP OH Press Err:502 5 OH Press Err:502 5 Err:502 3 Err:502 5 Err:502 2 Err:502 5 Err:502 1 Failure ### AMAP Deadlift Err:502 5 Deadlift Err:502 5 Err:502 3 Err:502 5 Err:502 2 Err:502 5 Err:502 1 Failure ### AMAP -

1-2

1-2

1-2

1-2

1-2

1-2

1-2

Bench

AMAP Reps 0 0 0 0 Intensification Phase Weight Reps Err:502 2 Err:502 2 Err:502 5 Err:502 5 Err:502 5 reps shy of failure ### 5+ Squat Err:502 2 Err:502 2 Err:502 5 Err:502 5 Err:502 5 reps shy of failure ### 5+ OH Press Err:502 2 Err:502 2 Err:502 5 Err:502 5 Err:502 5 reps shy of failure ### 5+ Deadlift Err:502 2 Err:502 2 Err:502 5 Err:502 5 Err:502 5 reps shy of failure ### 5+

Realization Phase Deload Phase Weight Reps Weight Reps Err:502 5 Bench Err:502 5 Err:502 3 Err:502 5 Err:502 2 Err:502 5 Err:502 1 Err:502 1 Failure ### AMAP Squat Err:502 5 Squat Err:502 5 Err:502 3 Err:502 5 Err:502 2 Err:502 5 Err:502 1 Err:502 1 Failure ### AMAP OH Press Err:502 5 OH Press Err:502 5 Err:502 3 Err:502 5 Err:502 2 Err:502 5 Err:502 1 Err:502 1 Failure ### AMAP Deadlift Err:502 5 Deadlift Err:502 5 Err:502 3 Err:502 5 Err:502 2 Err:502 5 Err:502 1 Err:502 1 Failure ### AMAP Bench

AMAP Reps 0 0 0 0 Intensification Phase Weight Reps Err:502 1 Err:502 1 Err:502 3 Err:502 3 Err:502 3 Err:502 3 reps shy of failure ### 3+ Squat Err:502 1 Err:502 1 Err:502 3 Err:502 3 Err:502 3 Err:502 3 reps shy of failure ### 3+ OH Press Err:502 1 Err:502 1 Err:502 3 Err:502 3 Err:502 3 Err:502 3 reps shy of failure ### 3+ Deadlift Err:502 1 Err:502 1 Err:502 3 Err:502 3 Err:502 3 Err:502 3 reps shy of failure ### 3+ Bench

1-2

Bench

AMAP Reps 0 0 0 0

Bench

New Training Max CalculatorRep Standard Bench Err:502 5 Squat Err:502 5 OH Press Err:502 5 Deadlift Err:502 5

Bench

Intensification Phase Weight 0 0 0 0 reps shy of failure 0 Squat 0 0 0 0 reps shy of failure 0 OH Press 0 0 0 0 reps shy of failure 0 Deadlift 0 0 0 0 reps shy of failure 0

Bench

New Training Max CalculatorRep Standard Bench Err:502 8 Squat Err:502 8 OH Press Err:502 8 Deadlift Err:502 8

Bench

Weight Used Reps Achieved 0 0 0 0 0 0 0 0

Bench

New Training Max CalculatorRep Standard Bench Err:502 10 Squat Err:502 10 OH Press Err:502 10 Deadlift Err:502 10

Bench

One Rep Max Calculator

Estimated 1RM One Rep Max Calculator 0.0 Squat 0.0 OH Press 0.0 Deadlift 0.0

Realization Phase Deload Phase Weight Reps Weight Reps Err:502 5 Bench Err:502 5 Err:502 3 Err:502 5 Err:502 2 Err:502 5 Err:502 1 Err:502 1 Err:502 1 Failure ### AMAP Squat Err:502 5 Squat Err:502 5 Err:502 3 Err:502 5 Err:502 2 Err:502 5 Err:502 1 Err:502 1 Err:502 1 Failure ### AMAP OH Press Err:502 5 OH Press Err:502 5 Err:502 3 Err:502 5 Err:502 2 Err:502 5 Err:502 1 Err:502 1 Err:502 1 Failure ### AMAP Deadlift Err:502 5 Deadlift Err:502 5 Err:502 3 Err:502 5 Err:502 2 Err:502 5 Err:502 1 Err:502 1 Err:502 1 Failure ### AMAP Bench

Chest Day 1) Shoulders or Chest-5 sets of 10-20 reps (DB Bench, DB Incline, DB Military, Incline press, Dips, Pushups) 2) Lats or Upper Back-5 sets of 10-20 reps (DB Rows, Bent Over Rows, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs) 3) Triceps-5 Sets of 10-20 reps (Triceps Pushdowns or Triceps Extensions) Squat Day 1) Low Back-5 Sets of 10-20 reps (Reverse Hyper, Back Raise, Good Morning) 2) Quads-5 Sets of 10-20 reps (Leg Press, Lunges, Hack Squats) 3) Abs-5 Sets of 10-20 reps (Sit Ups, Hanging Leg Raises, Ab Wheel, DB Side Bend) Military Day 1) Shoulders or Chest-5 sets of 10-20 reps (DB Bench, DB Incline, DB Military, Incline press, Dips, Pushups) 2) Lats or Upper Back-5 sets of 10-20 reps (DB Rows, Bent Over Rows, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs) 3) Triceps-5 Sets of 10-20 reps (Triceps Pushdowns or Triceps Extensions) Deadlift Day 1) Hamstrings-5 sets of 10-20 reps (Leg Curls, GHRs) 2) Quads-5 Sets of 10-20 reps (Leg Press, Lunges, Hack Squats) 3) Abs-5 Sets of 10-20 reps (Sit Ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)

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