juggernaut spreadsheet

Upload: rory-blanchard

Post on 03-Apr-2018

239 views

Category:

Documents


0 download

TRANSCRIPT

  • 7/28/2019 Juggernaut Spreadsheet

    1/26

    Juggernaut Method

    10s Wave

    Training Maxes Working Maxes (90% of Training Maxes)Military Press: 135 Military Press: 125

    Deadlift: 315 Deadlift: 285Bench Press: 205 Bench Press: 185

    Squat 250 Squat 225

    Accumulation

    Military PressSets Reps % of Working Max Weight Reps Lifted on last set Rep Max

    5 10+ 60% 75 80

    DeadliftSets Reps % of Working Max Weight Reps Lifted on last set Rep Max

    5 10+ 60% 175 185

    Bench PressSets Reps Weight Reps Lifted on last set Rep Max

    5 10+ 60% 115 85

    Squat

    Sets Reps Weight Reps Lifted on last set Rep Max5 10+ 60% 135 85

    % of Working Max

    % of Working Max

  • 7/28/2019 Juggernaut Spreadsheet

    2/26

    Moving Up Working Maxes (5# Jump), from AMAP set on Realization Pha Moving Uilitary Press: 135 Military Press:

    Deadlift: 295 Deadlift:ench Press: 195 Bench Press:

    Squat: 235 Squat:

    Intensification

    Military PressSets Reps % of Working Max Weight Reps Lifted Rep Max

    1 5 55% 701 5 62.5% 803 10+ 67.5% 85 90

    DeadliftSets Reps % of Working Max Weight Reps Lifted Rep Max

    1 5 55% 1601 5 62.5% 1803 10+ 67.5% 195 205

    Bench PressSets Reps % of Working Max Weight Reps Lifted Rep Max

    1 5 55% 1051 5 62.5% 1203 10+ 67.5% 125 130

    Squat

    Sets Reps % of Working Max Weight Reps Lifted Rep Max1 5 55% 1251 5 62.5% 1453 10+ 67.5% 155 165

  • 7/28/2019 Juggernaut Spreadsheet

    3/26

    Working Maxes (2.5# Jump), from AMAP set on Realization Phase130290190230

    Realization 5/5/5 D

    Military Press Military PSets Reps % of Working Max Weight Reps Lifted Rep Max Sets

    1 5 50% 65 11 3 60% 75 11 1 70% 90 11 AMAP 75% 95 12 135

    Deadlift DeadliftSets Reps % of Working Max Weight Reps Lifted Rep Max Sets

    1 5 50% 145 11 3 60% 175 11 1 70% 200 1

    1 AMAP 75% 215 12 305

    Bench Press Bench Pr Sets Reps % of Working Max Weight Reps Lifted Rep Max Sets

    1 5 50% 95 11 3 60% 115 11 1 70% 130 11 AMAP 75% 140 12 200

    Squat Squat

    Sets Reps % of Working Max Weight Reps Lifted Rep Max Sets1 5 50% 115 11 3 60% 135 11 1 70% 160 11 AMAP 75% 170 12 240

  • 7/28/2019 Juggernaut Spreadsheet

    4/26

    load

    essReps % of Working Max Weight Reps Lifted

    5 40% 505 50% 655 60% 75

    Reps % of Working Max Weight Reps Lifted5 40% 1155 50% 1455 60% 175

    ssReps % of Working Max Weight Reps Lifted

    5 40% 755 50% 955 60% 115

    Reps % of Working Max Weight Reps Lifted5 40% 905 50% 1155 60% 135

  • 7/28/2019 Juggernaut Spreadsheet

    5/26

    Juggernaut Method

    8s Wave

    Working Maxes (From 10s Wave Reailzatoin Phase)

    Military Press: 135Deadlift: 295

    Bench Press: 195Squat 235

    Accumulation

    Military PressSets Reps % of Working Max Weight Reps Lifted on last set

    5 8+ 65% 85

    DeadliftSets Reps % of Working Max Weight Reps Lifted on last set

    5 10+ 65% 180

    Bench PressSets Reps Weight Reps Lifted on last set

    5 10+ 65% 120

    SquatSets Reps Weight Reps Lifted on last set

    5 10+ 65% 145

    % of Working Max

    % of Working Max

  • 7/28/2019 Juggernaut Spreadsheet

    6/26

    Moving Up Working Maxes (5# Jump), from AMAP set on Realization Pha

    Military Press: 145Deadlift: 305

    Bench Press: 205Squat: 245

    Intensification

    Military PressRep Max Sets Reps % of Working Max Weight Reps Lifted

    90 1 3 60% 851 3 67.5% 953 8+ 72.5% 100

    DeadliftRep Max Sets Reps % of Working Max Weight Reps Lifted

    190 1 3 60% 1801 3 67.5% 2003 8+ 72.5% 215

    Bench PressRep Max Sets Reps % of Working Max Weight Reps Lifted

    125 1 3 60% 1201 3 67.5% 1353 8+ 72.5% 145

    SquatRep Max Sets Reps % of Working Max Weight Reps Lifted

    150 1 3 60% 1451 3 67.5% 1603 8+ 72.5% 175

  • 7/28/2019 Juggernaut Spreadsheet

    7/26

    e Moving Up Working Maxes (2.5# Jump), from AMAP set on Realization Ph

    Military Press: 140Deadlift: 300

    Bench Press: 200Squat: 240

    Realization

    Military PressRep Max Sets Reps % of Working Max Weight Reps Lifted

    1 5 50% 701 3 60% 85

    105 1 2 70% 951 1 75% 1051 AMAP 80% 240 10

    DeadliftRep Max Sets Reps % of Working Max Weight Reps Lifted

    1 5 50% 1501 3 60% 180

    225 1 2 70% 2101 1 75% 2251 AMAP 80% 240 10

    Bench PressRep Max Sets Reps % of Working Max Weight Reps Lifted

    1 5 50% 1001 3 60% 120

    150 1 2 70% 1401 1 75% 1501 AMAP 80% 160 10

    SquatRep Max Sets Reps % of Working Max Weight Reps Lifted

    1 5 50% 1201 3 60% 145

    185 1 2 70% 1651 1 75% 1801 AMAP 80% 190 10

  • 7/28/2019 Juggernaut Spreadsheet

    8/26

    ase

    5/5/5 Deload

    Military PressRep Max Sets Reps % of Working Max Weight Reps Lifted

    1 5 40% 551 5 50% 701 5 60% 85

    320

    DeadliftRep Max Sets Reps % of Working Max Weight Reps Lifted

    1 5 40% 1201 5 50% 1501 5 60% 180

    320

    Bench PressRep Max Sets Reps % of Working Max Weight Reps Lifted

    1 5 40% 801 5 50% 1001 5 60% 120

    215

    SquatRep Max Sets Reps % of Working Max Weight Reps Lifted

    1 5 40% 951 5 50% 1201 5 60% 145

    255

  • 7/28/2019 Juggernaut Spreadsheet

    9/26

    Juggernaut Method

    5s Wave

    Working Maxes (From 8s Wave Reailzatoin Phase) Moving Up Working

    Military Press: 145 Military Press: 155Deadlift: 305 Deadlift: 315

    Bench Press: 205 Bench Press: 215Squat 245 Squat: 255

    Accumulation Intensific

    Military Press Military PresSets Reps % of Working Max Weight Reps Lifted on last set Rep Max Sets

    6 5+ 70% 105 110 114

    Deadlift DeadliftSets Reps % of Working Max Weight Reps Lifted on last set Rep Max Sets

    6 5+ 70% 215 225 114

    Bench Press Bench Press

  • 7/28/2019 Juggernaut Spreadsheet

    10/26

    Sets Reps Weight Reps Lifted on last set Rep Max Sets6 5+ 70% 145 150 1

    14

    Squat SquatSets Reps Weight Reps Lifted on last set Rep Max Sets

    6 5+ 70% 175 185 114

    % of Working Max

    % of Working Max

  • 7/28/2019 Juggernaut Spreadsheet

    11/26

    axes (5# Jump), from AMAP set on Realization Phase Moving Up Working Maxes (2.5# Jump), fro

    Military Press: 150Deadlift: 310

    Bench Press: 210Squat: 250

    ation Realization

    Military PressReps % of Working Max Weight Reps Lifted Rep Max Sets Reps % of Workin

    2 65% 95 1 5 50%2 72.5% 110 1 3 60%

    5+ 77.5% 115 120 1 2 70%1 1 75%1 1 80%

    1 AMAP 85%

    DeadliftReps % of Working Max Weight Reps Lifted Rep Max Sets Reps % of Workin

    2 65% 200 1 5 50%2 72.5% 225 1 3 60%

    5+ 77.5% 240 250 1 2 70%1 1 75%1 1 80%1 AMAP 85%

    Bench Press

  • 7/28/2019 Juggernaut Spreadsheet

    12/26

    Reps % of Working Max Weight Reps Lifted Rep Max Sets Reps % of Workin2 65% 135 1 5 50%2 72.5% 150 1 3 60%

    5+ 77.5% 160 170 1 2 70%1 1 75%1 1 80%1 AMAP 85%

    SquatReps % of Working Max Weight Reps Lifted Rep Max Sets Reps % of Workin

    2 65% 160 1 5 50%2 72.5% 180 1 3 60%

    5+ 77.5% 190 200 1 2 70%1 1 75%1 1 80%1 AMAP 85%

  • 7/28/2019 Juggernaut Spreadsheet

    13/26

    AMAP set on Realization Phase

    5/5/5 Deload

    Military Pressg Max Weight Reps Lifted Rep Max Sets Reps % of Working Max Weight

    75 1 5 40% 6090 1 5 50% 75

    105 1 5 60% 90110120

    125 7 155

    Deadliftg Max Weight Reps Lifted Rep Max Sets Reps % of Working Max Weight

    155 1 5 40% 125185 1 5 50% 155215 1 5 60% 185230245260 7 325

    Bench Press

  • 7/28/2019 Juggernaut Spreadsheet

    14/26

    g Max Weight Reps Lifted Rep Max Sets Reps % of Working Max Weight105 1 5 40% 85125 1 5 50% 105145 1 5 60% 125155165175 7 220

    Squatg Max Weight Reps Lifted Rep Max Sets Reps % of Working Max Weight

    125 1 5 40% 100150 1 5 50% 125175 1 5 60% 150185200210 7 260

  • 7/28/2019 Juggernaut Spreadsheet

    15/26

    Reps Lifted

    Reps Lifted

  • 7/28/2019 Juggernaut Spreadsheet

    16/26

    Reps Lifted

    Reps Lifted

  • 7/28/2019 Juggernaut Spreadsheet

    17/26

    Juggernaut Method

    3s Wave

    Working Maxes (From 5s Wave Reailzatoin Phase)

    Military Press: 155Deadlift: 315

    Bench Press: 215Squat 255

    Accumulation

    Military PressSets Reps % of Working Max Weight Reps Lifted on last set

    7 3+ 75% 120

    DeadliftSets Reps % of Working Max Weight Reps Lifted on last set

    7 3+ 75% 240

    Bench PressSets Reps Weight Reps Lifted on last set

    7 3+ 75% 165

    SquatSets Reps Weight Reps Lifted on last set

    7 3+ 75% 195

    % of Working Max

    % of Working Max

  • 7/28/2019 Juggernaut Spreadsheet

    18/26

  • 7/28/2019 Juggernaut Spreadsheet

    19/26

    Moving Up Working Maxes (5# Jump), from AMAP set on Realizati

    Military Press: 130Deadlift: 290

    Bench Press: 190Squat: 230

    Intensification

    Military PressRep Max Sets Reps % of Working Max Weight

    125 1 1 70% 1101 1 77.5% 1255 3+ 82.5% 130

    DeadliftRep Max Sets Reps % of Working Max Weight

    250 1 1 70% 2251 1 77.5% 2455 3+ 82.5% 260

    Bench PressRep Max Sets Reps % of Working Max Weight

    175 1 1 70% 1551 1 77.5% 1705 3+ 82.5% 180

    SquatRep Max Sets Reps % of Working Max Weight

    205 1 1 70% 180

  • 7/28/2019 Juggernaut Spreadsheet

    20/26

    1 1 77.5% 2005 3+ 82.5% 215

  • 7/28/2019 Juggernaut Spreadsheet

    21/26

    n Phase Moving Up Working Maxes (2.5# Jump), from AMAP set

    Military Press: 142.5Deadlift: 302.5

    Bench Press: 202.5Squat: 242.5

    Realization

    Military PressReps Lifted Rep Max Sets Reps % of Working Max

    1 5 50%1 3 60%

    135 1 2 70%1 1 75%1 1 80%1 1 85%1 AMAP 90%

    DeadliftReps Lifted Rep Max Sets Reps % of Working Max

    1 5 50%1 3 60%

    270 1 2 70%1 1 75%1 1 80%1 1 85%1 AMAP 90%

    Bench PressReps Lifted Rep Max Sets Reps % of Working Max

    1 5 50%1 3 60%

    190 1 2 70%1 1 75%1 1 80%1 1 85%1 AMAP 90%

    SquatReps Lifted Rep Max Sets Reps % of Working Max

    1 5 50%

  • 7/28/2019 Juggernaut Spreadsheet

    22/26

    1 3 60%225 1 2 70%

    1 1 75%1 1 80%1 1 85%1 AMAP 90%

  • 7/28/2019 Juggernaut Spreadsheet

    23/26

    on Realization Phase

    5/5/5 Deload

    Military PressWeight Reps Lifted Rep Max Sets Reps % of Workin

    80 1 5 40%95 1 5 50%

    110 1 5 60%120125135140 5 165

    DeadliftWeight Reps Lifted Rep Max Sets Reps % of Workin

    160 1 5 40%190 1 5 50%225 1 5 60%240255270285 5 335

    Bench PressWeight Reps Lifted Rep Max Sets Reps % of Workin

    110 1 5 40%130 1 5 50%155 1 5 60%165175185195 5 230

    Front SquatWeight Reps Lifted Rep Max Sets Reps % of Workin

    130 1 5 40%

  • 7/28/2019 Juggernaut Spreadsheet

    24/26

    155 1 5 50%180 1 5 60%195205220230 5 270

  • 7/28/2019 Juggernaut Spreadsheet

    25/26

    g Max Weight Reps Lifted658095

    g Max Weight Reps Lifted130160190

    g Max Weight Reps Lifted90

    110130

    g Max Weight Reps Lifted105

  • 7/28/2019 Juggernaut Spreadsheet

    26/26

    130155