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Juggernaut Powerlifting Method Base Template

Uploaded by

Ravi Dubey
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© © All Rights Reserved
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Download as PDF, TXT or read online on Scribd
67 views1 page

Juggernaut Powerlifting Method Base Template

Uploaded by

Ravi Dubey
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Juggernaut Method Calculator

Created by CSM 12.10.10


Represents one 16-week cycle Instructions:
One Rep Max Calculator Use 90% of True, or estimated 1RM As initial training max
Training Maxes (90% 1RM) 1RM Input Estimated 1RM Weight Used Reps Achieved Each Rep Wave represents a single 4 week training block
Bench 0 0 One Rep Max Calculator 0.0 0 0 Run Accumulation phase first, then intensification, then realization, then deload.
Squat 0 0 Squat 0.0 0 0 After running each phase for a rep wave, then move on to the next rep wave
OH Press 0 0 OH Press 0.0 0 0 For the last set in the Realization phase, rep the weight for as many reps as possible
Deadlift 0 0 Deadlift 0.0 0 0 Plug in AMAP reps in the calculator to calculate maxes for next cycle

Accumulation Phase Intensification Phase Realization Phase Deload Phase


Weight Reps Weight Reps Weight Reps Weight Reps
Bench 0 10 Bench 0 5 Bench 0 5 Bench 0 5
0 10 0 5 0 3 0 5
0 10 0 10 0 1 0 5
0 10 0 10 Failure 0 AMAP - -
10 Rep Wave

2-3 reps shy of failure 0 10+ 1-2 reps shy of failure 0 10+ - - -
Squat 0 10 Squat 0 5 Squat 0 5 Squat 0 5
0 10 0 5 0 3 0 5
0 10 0 10 0 1 0 5
0 10 0 10 Failure 0 AMAP - -
2-3 reps shy of failure 0 10+ 1-2 reps shy of failure 0 10+ - - -
OH Press 0 10 OH Press 0 5 OH Press 0 5 OH Press 0 5
0 10 0 5 0 3 0 5
0 10 0 10 0 1 0 5
0 10 0 10 Failure 0 AMAP - -
2-3 reps shy of failure 0 10+ 1-2 reps shy of failure 0 10+ - - -
Deadlift 0 10 Deadlift 0 5 Deadlift 0 5 Deadlift 0 5
0 10 0 5 0 3 0 5
0 10 0 10 0 1 0 5
0 10 0 10 Failure 0 AMAP - -
2-3 reps shy of failure 0 10+ 1-2 reps shy of failure 0 10+ - - -

New Training Max CalculatorRep Standard AMAP Reps


Bench Err:502 10 0
Squat Err:502 10 0
OH Press Err:502 10 0
Deadlift Err:502 10 0

Accumulation Phase Intensification Phase Realization Phase Deload Phase


Weight Reps Weight Reps Weight Reps Weight Reps
Bench Err:502 8 Bench Err:502 3 Bench Err:502 5 Bench Err:502 5
Err:502 8 Err:502 3 Err:502 3 Err:502 5
Err:502 8 Err:502 8 Err:502 2 Err:502 5
Err:502 8 Err:502 8 Err:502 1 - -
2-3 reps shy of failure ### 8+ 1-2 reps shy of failure ### 8+ Failure ### AMAP - -
8 Rep Wave

Squat Err:502 8 Squat Err:502 3 Squat Err:502 5 Squat Err:502 5


Err:502 8 Err:502 3 Err:502 3 Err:502 5
Err:502 8 Err:502 8 Err:502 2 Err:502 5
Err:502 8 Err:502 8 Err:502 1 - -
2-3 reps shy of failure ### 8+ 1-2 reps shy of failure ### 8+ Failure ### AMAP - -
OH Press Err:502 8 OH Press Err:502 3 OH Press Err:502 5 OH Press Err:502 5
Err:502 8 Err:502 3 Err:502 3 Err:502 5
Err:502 8 Err:502 8 Err:502 2 Err:502 5
Err:502 8 Err:502 8 Err:502 1 - -
2-3 reps shy of failure ### 8+ 1-2 reps shy of failure ### 8+ Failure ### AMAP - -
Deadlift Err:502 8 Deadlift Err:502 3 Deadlift Err:502 5 Deadlift Err:502 5
Err:502 8 Err:502 3 Err:502 3 Err:502 5
Err:502 8 Err:502 8 Err:502 2 Err:502 5
Err:502 8 Err:502 8 Err:502 1 - -
2-3 reps shy of failure ### 8+ 1-2 reps shy of failure ### 8+ Failure ### AMAP - -

New Training Max CalculatorRep Standard AMAP Reps


Bench Err:502 8 0
Squat Err:502 8 0
OH Press Err:502 8 0
Deadlift Err:502 8 0

Accumulation Phase Intensification Phase Realization Phase Deload Phase


Weight Reps Weight Reps Weight Reps Weight Reps
Bench Err:502 5 Bench Err:502 2 Bench Err:502 5 Bench Err:502 5
Err:502 5 Err:502 2 Err:502 3 Err:502 5
Err:502 5 Err:502 5 Err:502 2 Err:502 5
Err:502 5 Err:502 5 Err:502 1 -
Err:502 5 Err:502 5 Err:502 1 -
2-3 reps shy of failure ### 5+ 1-2 reps shy of failure ### 5+ Failure ### AMAP -
Squat Err:502 5 Squat Err:502 2 Squat Err:502 5 Squat Err:502 5
5 Rep Wave

Err:502 5 Err:502 2 Err:502 3 Err:502 5


Err:502 5 Err:502 5 Err:502 2 Err:502 5
Err:502 5 Err:502 5 Err:502 1 -
Err:502 5 Err:502 5 Err:502 1 -
2-3 reps shy of failure ### 5+ 1-2 reps shy of failure ### 5+ Failure ### AMAP -
OH Press Err:502 5 OH Press Err:502 2 OH Press Err:502 5 OH Press Err:502 5
Err:502 5 Err:502 2 Err:502 3 Err:502 5
Err:502 5 Err:502 5 Err:502 2 Err:502 5
Err:502 5 Err:502 5 Err:502 1 -
Err:502 5 Err:502 5 Err:502 1 -
2-3 reps shy of failure ### 5+ 1-2 reps shy of failure ### 5+ Failure ### AMAP -
Deadlift Err:502 5 Deadlift Err:502 2 Deadlift Err:502 5 Deadlift Err:502 5
Err:502 5 Err:502 2 Err:502 3 Err:502 5
Err:502 5 Err:502 5 Err:502 2 Err:502 5
Err:502 5 Err:502 5 Err:502 1 -
Err:502 5 Err:502 5 Err:502 1 -
2-3 reps shy of failure ### 5+ 1-2 reps shy of failure ### 5+ Failure ### AMAP -

New Training Max CalculatorRep Standard AMAP Reps


Bench Err:502 5 0
Squat Err:502 5 0
OH Press Err:502 5 0
Deadlift Err:502 5 0

Accumulation Phase Intensification Phase Realization Phase Deload Phase


Weight Reps Weight Reps Weight Reps Weight Reps
Bench Err:502 3 Bench Err:502 1 Bench Err:502 5 Bench Err:502 5
Err:502 3 Err:502 1 Err:502 3 Err:502 5
Err:502 3 Err:502 3 Err:502 2 Err:502 5
Err:502 3 Err:502 3 Err:502 1 -
Err:502 3 Err:502 3 Err:502 1 -
Err:502 3 Err:502 3 Err:502 1 -
2-3 reps shy of failure ### 3+ 1-2 reps shy of failure ### 3+ Failure ### AMAP -
Squat Err:502 3 Squat Err:502 1 Squat Err:502 5 Squat Err:502 5
Err:502 3 Err:502 1 Err:502 3 Err:502 5
3 Rep Wave

Err:502 3 Err:502 3 Err:502 2 Err:502 5


Err:502 3 Err:502 3 Err:502 1 -
Err:502 3 Err:502 3 Err:502 1 -
Err:502 3 Err:502 3 Err:502 1 -
2-3 reps shy of failure ### 3+ 1-2 reps shy of failure ### 3+ Failure ### AMAP -
OH Press Err:502 3 OH Press Err:502 1 OH Press Err:502 5 OH Press Err:502 5
Err:502 3 Err:502 1 Err:502 3 Err:502 5
Err:502 3 Err:502 3 Err:502 2 Err:502 5
Err:502 3 Err:502 3 Err:502 1 -
Err:502 3 Err:502 3 Err:502 1 -
Err:502 3 Err:502 3 Err:502 1 -
2-3 reps shy of failure ### 3+ 1-2 reps shy of failure ### 3+ Failure ### AMAP -
Deadlift Err:502 3 Deadlift Err:502 1 Deadlift Err:502 5 Deadlift Err:502 5
Err:502 3 Err:502 1 Err:502 3 Err:502 5
Err:502 3 Err:502 3 Err:502 2 Err:502 5
Err:502 3 Err:502 3 Err:502 1 -
Err:502 3 Err:502 3 Err:502 1 -
Err:502 3 Err:502 3 Err:502 1 -
2-3 reps shy of failure ### 3+ 1-2 reps shy of failure ### 3+ Failure ### AMAP -

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)

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