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    The Juggernaut Method Calculator: Instructions

    Uploaded by

    Tano43
    This spreadsheet calculates training weights and progression for the Juggernaut Method lifting program. It takes the trainee's working max and projected max to determine weight increments for each phase. The user inputs their rep maxes and smallest weight increment. The spreadsheet then calculates weights for the accumulation, intensification, and realization phases of each rep wave (block of 4 weeks) and updates the training max for the next wave based on AMRAP performance.

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    Attribution Non-Commercial (BY-NC)
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    The Juggernaut Method Calculator: Instructions

    Uploaded by

    Tano43
    324 views3 pages
    This spreadsheet calculates training weights and progression for the Juggernaut Method lifting program. It takes the trainee's working max and projected max to determine weight increments for each phase. The user inputs their rep maxes and smallest weight increment. The spreadsheet then calculates weights for the accumulation, intensification, and realization phases of each rep wave (block of 4 weeks) and updates the training max for the next wave based on AMRAP performance.

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    78465766-TJM-calvus

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    This spreadsheet calculates training weights and progression for the Juggernaut Method lifting program. It takes the trainee's working max and projected max to determine weight increments for each phase. The user inputs their rep maxes and smallest weight increment. The spreadsheet then calculates weights for the accumulation, intensification, and realization phases of each rep wave (block of 4 weeks) and updates the training max for the next wave based on AMRAP performance.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
    324 views3 pages

    The Juggernaut Method Calculator: Instructions

    Uploaded by

    Tano43
    This spreadsheet calculates training weights and progression for the Juggernaut Method lifting program. It takes the trainee's working max and projected max to determine weight increments for each phase. The user inputs their rep maxes and smallest weight increment. The spreadsheet then calculates weights for the accumulation, intensification, and realization phases of each rep wave (block of 4 weeks) and updates the training max for the next wave based on AMRAP performance.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
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    At a glance
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    This document outlines a training program that utilizes different rep ranges across multiple training blocks or 'waves' with the goal of progressively overloading the major lifts.

    The document is outlining the Juggernaut Method, a training program developed by Dr. Mike Israetel that focuses on accumulating volume across different rep ranges in a block periodized manner.

    Each training block or 'wave' consists of an accumulation phase where volume is accumulated in a specific rep range, followed by an intensification phase where intensity is increased, and concluding with a deload phase to allow for recovery.

    The Juggernaut Method Calculator

    Created by CSM 12.10.10 Modified by calvus 05.18.11

    This spreadsheet takes into account the difference between your Working Max and Projected Max to determine which increment to use to increase your working max for the next phase. Change these numbers if you need to, but Chad's recommended numbers are included below in green.

    Instructions: http://articles.elitefts.com/articles/programs/origin-of-the-juggernaut-method/ Enter the smallest increment that you can load the barbell with in the orange cell. For example, if your smallest weights are 2.5 lbs, enter "5". Next, enter your Rep Maxes in the yellow cells. Each Rep Wave represents a single 4 week training block. Run the Accumulation phase for a rep wave, then move on to the next rep wave. For the last set in the Realization phase, perform as many reps as possible. Record your AMRAP reps in the yellow cells under the Realization Phase. This will populate your Working Max for the next Wave.

    Weight
    Bench Squat OH Press Deadlift 100 100 60 200

    Training Max Calculator Reps Calculated 1RM


    1 5 3 1 100 113.75 63.75 200

    Smallest Weight Increment

    1.25 2.5 5 1.25 2.5

    (90%)
    90 102.5 57.5 180 Lower Body Small Increment Lower Body Big Increment Upper Body Small Increment Upper Body Big Increment

    Accumulation Phase Weight Bench 55 55 55 55 2-3 reps shy of failure 55 Squat 65 65 65 65 2-3 reps shy of failure 65 OH Press 35 35 35 35 2-3 reps shy of failure 35 Deadlift 110 110 110 110 2-3 reps shy of failure 110 New Training Max Calculator Bench 97.5 Squat 105 OH Press 62.5 Deadlift 190 Accumulation Phase Weight Bench 65 65 65 65 2-3 reps shy of failure 65 Squat 70 70 70 70 2-3 reps shy of failure 70 OH Press 45 45 45 45 2-3 reps shy of failure 45 Deadlift 125 125 125 125 2-3 reps shy of failure 125 New Training Max Calculator Bench 100 Squat 105 OH Press 66.25 Deadlift 192.5 Accumulation Phase Weight Bench 70

    Reps 10 10 10 10 10+ 10 10 10 10 10+ 10 10 10 10 10+ 10 10 10 10 10+ Rep Standard 10 10 10 10

    Intensification Phase Realization Phase Deload Phase Weight Reps Weight Reps Weight Reps Bench 50 5 Bench 45 5 Bench 40 5 60 5 55 3 45 5 65 10 65 1 55 5 65 10 Failure 70 16 1-2 reps shy of failure 65 10+ Squat 60 5 Squat 55 5 Squat 45 5 65 5 65 3 55 5 70 10 75 1 65 5 70 10 Failure 80 11 1-2 reps shy of failure 70 10+ OH Press 35 5 OH Press 30 5 OH Press 25 5 40 5 35 3 30 5 40 10 45 1 35 5 40 10 Failure 45 14 1-2 reps shy of failure 40 10+ Deadlift 100 5 Deadlift 90 5 Deadlift 75 5 115 5 110 3 90 5 125 10 130 1 110 5 125 10 Failure 135 14 1-2 reps shy of failure 125 10+ AMAP Reps 16 11 14 14 PM BMW 107.5 105 110 107.5 66.25 67.5 197.5 200

    10 Rep Wave

    Reps 8 8 8 8 8+ 8 8 8 8 8+ 8 8 8 8 8+ 8 8 8 8 8+ Rep Standard 8 8 8 8

    Intensification Phase Realization Phase Deload Phase Weight Reps Weight Reps Weight Reps Bench 60 3 Bench 50 5 Bench 40 5 70 3 60 3 50 5 75 8 70 2 60 5 75 8 75 1 1-2 reps shy of failure 75 8+ Failure 80 10 Squat 65 3 Squat 55 5 Squat 45 5 75 3 65 3 55 5 80 8 75 2 65 5 80 8 80 1 1-2 reps shy of failure 80 8+ Failure 85 8 OH Press 40 3 OH Press 35 5 OH Press 25 5 45 3 40 3 35 5 50 8 45 2 40 5 50 8 50 1 1-2 reps shy of failure 50 8+ Failure 50 11 Deadlift 115 3 Deadlift 95 5 Deadlift 80 5 130 3 115 3 95 5 140 8 135 2 115 5 140 8 145 1 1-2 reps shy of failure 140 8+ Failure 155 9 AMAP Reps 10 8 11 9 PM BMW 107.5 102.5 107.5 105 68.75 70 201.25 195 Realization Phase Weight Reps Bench 50 5 Deload Phase Weight Reps Bench 40 5

    8 Rep Wave

    Reps 5

    Intensification Phase Weight Reps Bench 65 2

    ve

    2-3 reps shy of failure Squat

    2-3 reps shy of failure OH Press

    2-3 reps shy of failure Deadlift

    2-3 reps shy of failure

    70 70 70 70 70 75 75 75 75 75 75 50 50 50 50 50 50 135 135 135 135 135 135

    5 5 5 5 5+ 5 5 5 5 5 5+ 5 5 5 5 5 5+ 5 5 5 5 5 5+ Rep Standard 5 5 5 5

    1-2 reps shy of failure Squat

    1-2 reps shy of failure OH Press

    1-2 reps shy of failure Deadlift

    1-2 reps shy of failure AMAP Reps 7 5 6 5

    75 80 80 80 80 70 80 85 85 85 85 45 50 55 55 55 55 130 140 150 150 150 150

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

    Failure Squat

    Failure OH Press

    Failure Deadlift

    Failure

    60 70 75 80 85 55 65 75 80 85 90 35 40 50 50 55 60 100 120 135 145 155 165

    3 2 1 1 7 5 3 2 1 1 5 5 3 2 1 1 6 5 3 2 1 1 5

    50 60

    Squat

    5 Rep Wave

    45 55 65

    OH Press

    30 35 40

    Deadlift

    80 100 120

    5 5 5 5 5 5 5 5 5 5 5 -

    New Training Max Calculator Bench 102.5 Squat 105 OH Press 68.75 Deadlift 192.5 Accumulation Phase Weight Bench 80 80 80 80 80 80 2-3 reps shy of failure 80 Squat 80 80 80 80 80 80 2-3 reps shy of failure 80 OH Press 55 55 55 55 55 55 2-3 reps shy of failure 55 Deadlift 145 145 145 145 145 145 2-3 reps shy of failure 145

    PM BMW 105 105 105 105 72.5 68.75 192.5 192.5

    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+

    Intensification Phase Realization Phase Deload Phase Weight Reps Weight Reps Weight Reps Bench 75 1 Bench 55 5 Bench 45 5 80 1 65 3 55 5 85 3 75 2 65 5 85 3 80 1 85 3 85 1 85 3 90 1 1-2 reps shy of failure 85 3+ Failure 95 3 Squat 75 1 Squat 55 5 Squat 45 5 85 1 65 3 55 5 90 3 75 2 65 5 90 3 80 1 90 3 85 1 90 3 90 1 1-2 reps shy of failure 90 3+ Failure 95 4 OH Press 50 1 OH Press 35 5 OH Press 30 5 55 1 45 3 35 5 60 3 50 2 45 5 60 3 55 1 60 3 55 1 60 3 60 1 1-2 reps shy of failure 60 3+ Failure 65 5 Deadlift 135 1 Deadlift 100 5 Deadlift 80 5 150 1 120 3 100 5 160 3 135 2 120 5 160 3 145 1 160 3 155 1 160 3 165 1 1-2 reps shy of failure 160 3+ Failure 175 3 -

    3 Rep Wave

    New Training Max Calculator Rep Standard AMAP Reps PM BMW Bench 102.5 3 3 105 102.5 Squat 107.5 3 4 108.75 110 OH Press 71.25 3 5 76.25 73.75 Deadlift 192.5 3 3 192.5 192.5 Once you've completed the 3 Rep Wave, plug your new Training Max's into the 90% Collumn at the top & start over. Have Fun!

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