Juggernaut Powerlifting Method Base Template
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Juggernaut Powerlifting Method Base Template to accompany the Juggernaut Manual
Transcript of Juggernaut Powerlifting Method Base Template
Juggernaut Method CalculatorCreated by CSM 12.10.10Represents one 16-week cycle Instructions:
One Rep Max Calculator Use 90% of True, or estimated 1RM As initial training maxTraining 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 possibleDeadlift 0 0 Deadlift 0.0 0 0 Plug in AMAP reps in the calculator to calculate maxes for next cycle
10 R
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Wave
Accumulation Phase Intensification Phase Realization Phase Deload PhaseWeight Reps Weight Reps Weight Reps Weight Reps
Bench 0 10 Bench 0 5 Bench 0 5 Bench 0 50 10 0 5 0 3 0 50 10 0 10 0 1 0 50 10 0 10 Failure 0 AMAP - -
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 50 10 0 10 0 1 0 50 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 50 10 0 10 0 1 0 50 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 50 10 0 10 0 1 0 50 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 0Squat Err:502 10 0
OH Press Err:502 10 0Deadlift Err:502 10 0
Accumulation Phase Intensification Phase Realization Phase Deload Phase
8 R
ep
Wave
Weight Reps Weight Reps Weight Reps Weight RepsBench 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 5Err:502 8 Err:502 8 Err:502 2 Err:502 5Err:502 8 Err:502 8 Err:502 1 - -
2-3 reps shy of failure ### 8+ 1-2 reps shy of failure ### 8+ Failure ### AMAP - -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 5Err:502 8 Err:502 8 Err:502 2 Err:502 5Err: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 5Err:502 8 Err:502 8 Err:502 2 Err:502 5Err: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 5Err:502 8 Err:502 8 Err:502 2 Err:502 5Err: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 0Squat Err:502 8 0
OH Press Err:502 8 0Deadlift Err:502 8 0
Accumulation Phase Intensification Phase Realization Phase Deload Phase
5 R
ep
Wave
Weight Reps Weight Reps Weight Reps Weight RepsBench 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 5Err:502 5 Err:502 5 Err:502 2 Err:502 5Err: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
Err:502 5 Err:502 2 Err:502 3 Err:502 5Err:502 5 Err:502 5 Err:502 2 Err:502 5Err: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 5Err:502 5 Err:502 5 Err:502 2 Err:502 5Err: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 5Err:502 5 Err:502 5 Err:502 2 Err:502 5Err: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 0Squat Err:502 5 0
OH Press Err:502 5 0Deadlift Err:502 5 0
Accumulation Phase Intensification Phase Realization Phase Deload Phase
3 R
ep
Wave
Weight Reps Weight Reps Weight Reps Weight RepsBench 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 5Err:502 3 Err:502 3 Err:502 2 Err:502 5Err: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 5Err:502 3 Err:502 3 Err:502 2 Err:502 5Err: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 5Err:502 3 Err:502 3 Err:502 2 Err:502 5Err: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 5Err:502 3 Err:502 3 Err:502 2 Err:502 5Err: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 Day1) 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 Day1) 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)
