Juggernaut Method Calculator

Created by CSM 12.10.10
Represents one 16-week cycle

One Rep Max Calculator
Training Maxes (90% 1RM)1RM Input
Bench
Squat
OH Press
Deadlift

10 Rep Wave

112.5
177.5
80
202.5

125
195
88
225

Accumulation Phase

Estimated 1RM
Weight Used
Bench
134.1
115
Squat
222.0
185
OH Press
102.0
90
Deadlift
236.2
202.5

Intensification Phase
Weight

Reps

62.5

5

10

72.5

5

67.5

10

77.5

10

67.5

10

77.5

10

2-3 reps shy of failure 67.5

14

1-2 reps shy of failure77.5

11

Bench

Squat

Weight

Reps

67.5

10

67.5

100

5

10

112.5

5

107.5

10

120

10

107.5

10

120

10

2-3 reps shy of failure 107.5

11

1-2 reps shy of failure 120

13

OH Press

107.5

10

107.5

Bench

45

5

10

50

5

50

10

55

10

50

10

55

10

2-3 reps shy of failure 50

12

1-2 reps shy of failure 55

10+

Deadlift

50

10

50

Squat

122.5

10

122.5

OH Press

Deadlift

112.5

5

10

127.5

5

122.5

10

137.5

10

122.5

10

137.5

10

5 8 122.5 8 137.5 OH Press 122.2-3 reps shy of failure 122.5 New Training Max Calculator Rep Standard Bench 115 10 Squat 187.5 3 122.5 8 137.5 8 135 8 135 OH Press 9 @140 55 Deadlift 60 Squat Deadlift 125 3 8 140 3 135 8 150 8 135 8 150 8 2-3 reps shy of failure 135 11 1-2 reps shy of failure 150 9 .5 13 1-2 reps shy of failure137.5 8 60 8 67.5 3 60 8 67.5 10 OH Press 90 10 Deadlift 205 10 Accumulation Phase 8 Rep Wave 13 AMAP Reps 12 14 18 11 Intensification Phase Weight Reps 70 3 8 80 3 75 8 85 8 75 8 85 8 2-3 reps shy of failure 75 10 1-2 reps shy of failure 85 10 Bench Squat Weight Reps 75 8 75 112.5 8 122.5 8 2-3 reps shy of failure 60 9 1-2 reps shy of failure67.5 Bench 8 60 3 8 62.5 3 8 127.5 8 2-3 reps shy of failure 122.5 10 1-2 reps shy of failure137.

5 5 95 5 87.5 8 Squat 197.New Training Max Calculator Rep Standard Bench 122.5 5 95 5 87.5 5 67.5 OH Press Deadlift 140 2 5 160 2 5 167.5 152.5 5 75 5 2-3 reps shy of failure 67.5 5 .5 6 1-2 reps shy of failure 75 6 Deadlift 67.5 130 2 5 145 2 140 5 155 5 140 5 155 5 140 5 155 5 2-3 reps shy of failure 140 8 1-2 reps shy of failure 155 8 OH Press 140 5 140 Bench 65 2 5 70 2 67.5 5 75 5 67.5 5 75 5 67.5 5 87.5 5 95 5 2-3 reps shy of failure 87.5 5 152.5 Squat 152.5 7 1-2 reps shy of failure 95 8 Bench Squat Weight Reps 87.5 8 OH Press 95 8 Deadlift 215 8 Accumulation Phase 5 Rep Wave AMAP Reps 12 12 11 12 Intensification Phase Weight Reps 80 2 5 90 2 87.

5 5 167.5 5 167.5 3 107.5 6 2-3 reps shy of failure 152.5 3 97.5 3 97.5 5 Squat 205 5 OH Press 97.5 5 8 @ 155 1-2 reps shy of failure167.5 3 75 3 82.5 5 152.5 3 97.5 5 Accumulation Phase 3 Rep Wave Bench Intensification Phase Weight Reps Weight Reps 97.5 5 Deadlift 222.5 3 107.5 3 107.5 3 .5 3 107.5 New Training Max Calculator Rep Standard Bench 127.5 3 5 @ 100 1-2 reps shy of failure107.5 Squat AMAP Reps 8 8 7 8 145 1 3 160 1 155 3 170 3 155 3 170 3 155 3 170 3 155 3 170 3 2-3 reps shy of failure 155 6 1-2 reps shy of failure 170 5 OH Press 155 3 155 Bench 75 3 75 Squat OH Press 70 1 3 80 1 75 3 82.5 6 2-3 reps shy of failure 97.5 3 90 1 97.5 3 100 1 97.152.

5 3 185 3 167.5 3 185 3 8 @ 170 1-2 reps shy of failure 185 5 2-3 reps shy of failure 167.5 Deadlift .5 3 185 3 167.5 3 Deadlift 167.5 3 167.5 160 1 3 175 1 167.5 3 2-3 reps shy of failure 75 3+ 1-2 reps shy of failure82.5 3 75 3 82.75 3 82.5 3 185 3 167.

5 5 Deadlift 122.5 1 125 5 152.5 3 105 5 142.5 WeightReps Bench 45 5 3 60 5 80 1 70 5 85 12 - - - - - 75 5 90 5 Squat 107.5 1 50 5 60 18 - - - - - 85 5 102.5 3 90 5 125 1 110 5 135 14 - - - - - 40 5 OH Press 35 5 50 3 40 5 57.5 5 67.p Max Calculator Reps Achieved 5 6 4 5 Realization Phase Deload Phase Weight Reps Bench Failure Squat Failure OH Press Failure Deadlift Failure 57.5 11 - - .

- Realization Phase - Deload Phase Weight Reps Bench - 50 5 3 60 5 82.5 2 70 5 87.5 1 - - Failure 92.5 11 - - Deadlift 105 5 85 5 125 3 105 5 145 2 125 5 155 1 - - 165 12 - - Failure 57.5 12 - - Squat 95 5 75 5 115 3 95 5 135 2 115 5 145 1 - - Failure 150 12 - - OH Press 45 5 OH Press 40 5 55 3 45 5 65 2 55 5 70 1 - - Failure 72.5 5 70 WeightReps Bench Squat Deadlift .

5 7 - Deadlift 110 5 130 155 Deadlift 90 5 3 110 5 2 130 5 .Realization Phase Deload Phase Weight Reps Bench 65 5 75 WeightReps Bench 50 5 3 65 5 90 2 75 5 95 1 - 100 1 - Failure 105 8 - Squat 100 5 120 Squat 80 5 3 100 5 140 2 120 5 150 1 - 160 1 - Failure 170 8 - OH Press 50 5 OH Press 40 5 60 3 50 5 70 2 60 5 75 1 - 80 1 - Failure 82.

Failure 165 1 - 175 1 - 185 7 - Realization Phase Deload Phase Weight Reps Bench 65 5 80 WeightReps Bench 55 5 3 65 5 90 2 80 5 100 1 - 105 1 - 110 1 - Failure 115 5 - Squat 105 5 125 Squat 85 5 3 105 5 145 2 125 5 155 1 - 165 1 - 175 1 - Failure 185 6 - OH Press 50 5 OH Press 40 5 60 3 50 5 70 2 60 5 75 1 - .

5 5 - .80 1 - 85 1 - Failure 90 4 - Deadlift 115 5 135 Failure Deadlift 90 5 3 115 5 160 2 135 5 170 1 - 180 1 - 190 1 - 202.

Saturday Conditioning/Sprints .