Scribd Logo
Upload

Welcome to Scribd!

  • Spreadsheet For The Juggernaught

    Uploaded by

    Donk Roberts
    31 views6 pages
    A spreadsheet for the Juggernaught method, all calculations are formulated into the excell workbook.

    Original Title

    Spreadsheet for the Juggernaught

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    A spreadsheet for the Juggernaught method, all calculations are formulated into the excell workbook.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    31 views6 pages

    Spreadsheet For The Juggernaught

    Uploaded by

    Donk Roberts
    A spreadsheet for the Juggernaught method, all calculations are formulated into the excell workbook.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 6

    One Rep Max Calculator Used For First Wave

    Estimated 1RM

    Weight Used

    Reps

    Bench

    305

    305

    Squat
    OH Press
    Deadlift

    550
    180
    515

    550
    155
    515

    1
    5
    1

    Bench Press
    275

    Squat
    495

    Training Maxes (90% of 1RM)


    Overhead
    160

    Deadlift
    285

    10s Wave
    Bench

    10s Wave
    Deadlift

    10s wave
    OHP

    10s wave
    Squat

    Accumulation (week 1)

    5x10@165

    5x10@170

    5x10@95

    5x10@295

    Intensification (week 2)

    1x5@150
    1x5@170
    3x10@185

    1x5@155
    1x5@180
    3x10@190

    1x5@90
    1x5@100
    3x10@110

    1x5@270
    1x5@310
    3x10@335

    1x5@140
    1x3@165
    1x1@195
    Reps Achieved

    1x5@145
    1x3@170
    1x1@200
    Reps Achieved

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

    1x5@250
    1x3@295
    1x1@345
    Reps Achieved

    Realization (week 3)

    1xAMAP@205
    Deload (week 4)

    1x5@110
    1x5@140
    1x5@165

    10

    1xAMAP@215
    1x5@115
    1x5@145
    1x5@170

    10

    1xAMAP@120
    1x5@65
    1x5@80
    1x5@95

    10

    1xAMAP@370
    1x5@200
    1x5@250
    1x5@295

    10

    8s wave
    Bench

    8s wave
    Deadlift

    8s wave
    OHP

    8s wave
    Squat

    Accumulation (week 5)

    5x8@165

    5x8@190

    5x8@115

    5x8@185

    Intensification (week 6)

    1x3@155
    1x3@170
    3x8@185

    1x3@175
    1x3@200
    3x8@215

    1x3@105
    1x3@120
    3x8@125

    1x3@170
    1x3@190
    3x8@205

    1x5@130
    1x3@155
    1x2@180
    1x1@205
    Reps Achieved

    1x5@150
    1x3@175
    1x2@205
    1x1@215
    Reps Achieved

    1x5@90
    1x3@105
    1x2@125
    1x1@120
    Reps Achieved

    1x5@145
    1x3@170
    1x2@200
    1x1@215
    Reps Achieved

    Realization (week 7)

    1xAMAP@205
    Deload (week 8)

    1x5@100
    1x5@130
    1x5@155

    10

    1xAMAP@235
    1x5@120
    1x5@150
    1x5@175

    15

    1xAMAP@140
    1x5@70
    1x5@90
    1x5@105

    1xAMAP@230
    1x5@115
    1x5@145
    1x5@170

    5s wave
    Bench

    5s wave
    Deadlift

    5s wave
    OHP

    5s wave
    Squat

    Accumulation (week 9)

    6x5@185

    6x5@230

    6x5@125

    6x5@200

    Intensification (week 10)

    1x2@170
    1x2@190
    4x5@205

    1x2@200
    1x2@240
    4x5@255

    1x2@105
    1x2@125
    4x5@135

    1x2@170
    1x2@205
    4x5@220

    1x5@135
    1x3@160
    1x2@185
    1x1@200
    1x1@210
    1x1@200
    Reps Achieved

    1x5@165
    1x3@200
    1x2@230
    1x1@250
    1x1@265
    1x1@250
    Reps Achieved

    1x5@90
    1x3@105
    1x2@125
    1x1@130
    1x1@140
    1x1@130
    Reps Achieved

    1x5@145
    1x3@170
    1x2@200
    1x1@215
    1x1@230
    1x1@215
    Reps Achieved

    Realization (week 11)

    1xAMAP@225
    Deload (week 12)

    1x5@105
    1x5@135
    1x5@160

    1xAMAP@280
    1x5@130
    1x5@165
    1x5@200

    1xAMAP@150
    1x5@70
    1x5@90
    1x5@105

    1xAMAP@240
    1x5@115
    1x5@145
    1x5@170

    3s wave

    3s wave

    3s wave

    3s wave

    Bench

    Deadlift

    OHP

    Squat

    Accumulation (week 13)

    7x3@205

    7x3@265

    7x3@120

    7x3@195

    Intensification (week 14)

    1x1@190
    1x1@210
    5x3@225

    1x1@245
    1x1@270
    5x3@290

    1x1@115
    1x1@125
    5x3@135

    1x1@180
    1x1@200
    5x3@215

    1x5@135
    1x3@160
    1x2@190
    1x1@205
    1x1@215
    1x1@230
    Reps Achieved

    1x5@175
    1x3@210
    1x2@245
    1x1@265
    1x1@280
    1x1@300
    Reps Achieved

    1x5@80
    1x3@100
    1x2@115
    1x1@120
    1x1@130
    1x1@140
    Reps Achieved

    1x5@130
    1x3@155
    1x2@180
    1x1@195
    1x1@210
    1x1@220
    Reps Achieved

    Realization (week 15)

    1xAMAP@245
    Deload (week 16)

    1x5@110
    1x5@135
    1x5@160

    1xAMAP@315
    1x5@140
    1x5@175
    1x5@210

    1xAMAP@145
    1x5@65
    1x5@80
    1x5@100

    1xAMAP@235
    1x5@105
    1x5@130
    1x5@0

    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

    You might also like