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  • Jugg Method Spreadsheet Excel 2007

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    Chimpompum
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    This document outlines a 16-week strength training program using the 5/3/1 method with waves focusing on different rep ranges (10, 8, 5, 3 reps). It provides the prescribed sets and reps for bench press, deadlift, overhead press, and squat exercises for each week. It also includes an upper body and full body conditioning circuit to be performed on Mondays, Wednesdays, and Fridays.

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    This document outlines a 16-week strength training program using the 5/3/1 method with waves focusing on different rep ranges (10, 8, 5, 3 reps). It provides the prescribed sets and reps for bench press, deadlift, overhead press, and squat exercises for each week. It also includes an upper body and full body conditioning circuit to be performed on Mondays, Wednesdays, and Fridays.

    Copyright:

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

    Jugg Method Spreadsheet Excel 2007

    Uploaded by

    Chimpompum
    This document outlines a 16-week strength training program using the 5/3/1 method with waves focusing on different rep ranges (10, 8, 5, 3 reps). It provides the prescribed sets and reps for bench press, deadlift, overhead press, and squat exercises for each week. It also includes an upper body and full body conditioning circuit to be performed on Mondays, Wednesdays, and Fridays.

    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

    205

    175

    Squat
    OH Press
    Deadlift

    360
    130
    470

    300
    110
    405

    6
    5
    5

    Bench Press
    185

    Squat
    325

    Training Maxes (90% of 1RM)


    Overhead
    115

    Deadlift
    425

    10s Wave
    Bench

    10s Wave
    Deadlift

    10s wave
    OHP

    10s wave
    Squat

    Accumulation (week 1)

    5x10@110

    5x10@255

    5x10@70

    5x10@195

    Intensification (week 2)

    1x5@100
    1x5@115
    3x10@125

    1x5@235
    1x5@265
    3x10@285

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

    1x5@180
    1x5@205
    3x10@220

    1x5@95
    1x3@110
    1x1@130
    Reps Achieved

    1x5@215
    1x3@255
    1x1@300
    Reps Achieved

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

    1x5@165
    1x3@195
    1x1@225
    Reps Achieved

    Realization (week 3)

    1xAMAP@140
    Deload (week 4)

    1x5@75
    1x5@95
    1x5@110

    15

    1xAMAP@320
    1x5@170
    1x5@215
    1x5@255

    12

    1xAMAP@85
    1x5@45
    1x5@60
    1x5@70

    12

    1xAMAP@245
    1x5@130
    1x5@165
    1x5@195

    12

    8s wave
    Bench

    8s wave
    Deadlift

    8s wave
    OHP

    8s wave
    Squat

    Accumulation (week 5)

    5x8@130

    5x8@285

    5x8@80

    5x8@220

    Intensification (week 6)

    1x3@120
    1x3@135
    3x8@145

    1x3@260
    1x3@295
    3x8@315

    1x3@70
    1x3@80
    3x8@85

    1x3@200
    1x3@225
    3x8@245

    1x5@100
    1x3@120
    1x2@140
    1x1@150
    Reps Achieved

    1x5@220
    1x3@260
    1x2@305
    1x1@325
    Reps Achieved

    1x5@60
    1x3@70
    1x2@85
    1x1@325
    Reps Achieved

    1x5@170
    1x3@200
    1x2@235
    1x1@250
    Reps Achieved

    Realization (week 7)

    1xAMAP@160
    Deload (week 8)

    1x5@80
    1x5@100
    1x5@120

    13

    1xAMAP@350
    1x5@175
    1x5@220
    1x5@260

    100

    1xAMAP@95
    1x5@50
    1x5@60
    1x5@70

    100

    1xAMAP@270
    1x5@135
    1x5@170
    1x5@200

    5s wave
    Bench

    5s wave
    Deadlift

    5s wave
    OHP

    5s wave
    Squat

    Accumulation (week 9)

    6x5@150

    6x5@625

    6x5@245

    6x5@235

    Intensification (week 10)

    1x2@140
    1x2@155
    4x5@165

    1x2@535
    1x2@650
    4x5@695

    1x2@210
    1x2@255
    4x5@270

    1x2@200
    1x2@245
    4x5@260

    1x5@110
    1x3@130
    1x2@150
    1x1@160
    1x1@170
    1x1@160
    Reps Achieved

    1x5@450
    1x3@535
    1x2@625
    1x1@670
    1x1@715
    1x1@670
    Reps Achieved

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

    1x5@170
    1x3@200
    1x2@235
    1x1@250
    1x1@270
    1x1@250
    Reps Achieved

    Realization (week 11)

    1xAMAP@185
    Deload (week 12)

    1x5@85
    1x5@110
    1x5@130

    65

    1xAMAP@760
    1x5@360
    1x5@450
    1x5@535

    15

    1xAMAP@300
    1x5@140
    1x5@175
    1x5@210

    12

    1xAMAP@285
    1x5@135
    1x5@170
    1x5@200

    100

    3s wave

    3s wave

    3s wave

    3s wave

    Bench

    Deadlift

    OHP

    Squat

    Accumulation (week 13)

    7x3@275

    7x3@710

    7x3@280

    7x3@610

    Intensification (week 14)

    1x1@255
    1x1@285
    5x3@300

    1x1@660
    1x1@730
    5x3@780

    1x1@260
    1x1@285
    5x3@305

    1x1@565
    1x1@630
    5x3@670

    1x5@185
    1x3@220
    1x2@255
    1x1@275
    1x1@290
    1x1@310
    Reps Achieved

    1x5@475
    1x3@565
    1x2@660
    1x1@710
    1x1@755
    1x1@805
    Reps Achieved

    1x5@185
    1x3@220
    1x2@260
    1x1@280
    1x1@295
    1x1@315
    Reps Achieved

    1x5@405
    1x3@485
    1x2@565
    1x1@610
    1x1@650
    1x1@690
    Reps Achieved

    Realization (week 15)

    1xAMAP@330
    Deload (week 16)

    1x5@145
    1x5@185
    1x5@220

    10

    1xAMAP@850
    1x5@380
    1x5@475
    1x5@565

    15

    1xAMAP@335
    1x5@150
    1x5@185
    1x5@220

    12

    1xAMAP@730
    1x5@325
    1x5@405
    1x5@0

    100

    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

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