Juggernaut Method Base Template

Juggernaut Method Calculator
Created by CSM 12.10.10

Represents one 16-week cycle
One Rep Max Calculator

Training Maxes (90% 1RM)1RM Input
Bench
Squat
OH Press
Deadlift
10 Rep Wave
112.5
177.5
80
202.5
125
195
88
225
Accumulation Phase
Estimated 1RM
Weight Used
Bench
134.1
115
Squat
222.0
185
OH Press
102.0
90
Deadlift
236.2
202.5
Intensification Phase
Weight
Reps
62.5
10
72.5
67.5
10
77.5
10
67.5
10
77.5
10
2-3 reps shy of failure 67.5
14
1-2 reps shy of failure77.5
11
Bench
Squat
Weight
Reps
67.5
10
67.5
100
10
112.5
107.5
10
120
10
107.5
10
120
10
11
1-2 reps shy of failure 120
13
OH Press
107.5
10
107.5
Bench
45
10
50
50
10
55
10
50
10
55
10
12
10+
Deadlift
50
10
50
Squat
122.5
10
122.5
OH Press
Deadlift
112.5
10
127.5
122.5
10
137.5
10
122.5
10
137.5
10
13
New Training Max Calculator

Rep Standard
Bench
115
10
Squat
187.5
10
OH Press
90
10
Deadlift
205
10
Accumulation Phase
8 Rep Wave
13
AMAP Reps
12
14
18
11
Weight
Reps
70
80
75
85
75
85
10
10
Bench
Squat
Weight
Reps
75
75
112.5
127.5
122.5
137.5
122.5
137.5
10
OH Press
122.5
122.5
Bench
60
62.5
60
67.5
60
67.5
135
135
OH Press
9 @140
55
Deadlift
60
Squat
Deadlift
125
140
135
150
135
150
11

Rep Standard
Bench
122.5
8
Squat
197.5
8
OH Press
95
8
Deadlift
215
8
Accumulation Phase
5 Rep Wave
AMAP Reps
12
12
11
12
Weight
Reps
80
90
87.5
95
87.5
95
87.5
95
Bench
Squat
Weight
Reps
87.5
87.5
130
145
140
155
140
155
140
155
OH Press
140
140
Bench
65
70
67.5
75
67.5
75
67.5
75
Deadlift
67.5
67.5
Squat
152.5
152.5
152.5
OH Press
Deadlift
140
160
167.5
152.5
167.5
152.5
167.5
8 @ 155 1-2 reps shy of failure167.5

Rep Standard
Bench
127.5
5
Squat
205
5
OH Press
97.5
5
Deadlift
222.5
5
Accumulation Phase
3 Rep Wave
Bench
Weight
Reps
Weight
Reps
97.5
90
97.5
100
97.5
107.5
97.5
107.5
97.5
107.5
97.5
107.5
5 @ 100 1-2 reps shy of failure107.5

Squat
AMAP Reps
8
8
7
8
145
160
155
170
155
170
155
170
155
170
OH Press
155
155
Bench
75
75
Squat
OH Press
70
80
75
82.5
75
82.5
75
82.5
75
82.5
3+
Deadlift
167.5
167.5
160
175
167.5
185
167.5
185
167.5
185
167.5
185
8 @ 170 1-2 reps shy of failure 185
Deadlift
p Max Calculator
Reps Achieved
5
6
4
5
Realization Phase
Deload Phase
Weight Reps
Bench
Failure
Squat
Failure
OH Press
Failure
Deadlift
Failure
57.5
67.5
WeightReps
Bench
45
60
80
70
85
12
75
90
Squat
107.5
90
125
110
135
14
40
OH Press 35
50
40
57.5
50
60
18
85
102.5
Deadlift
122.5
105
142.5
125
152.5
11
Realization Phase
Deload Phase
Weight Reps
Bench
50
60
82.5
70
87.5
Failure
92.5
12
Squat
95
75
115
95
135
115
145
Failure
150
12
OH Press
45
OH Press 40
55
45
65
55
70
Failure
72.5
11
Deadlift
105
85
125
105
145
125
155
165
12
Failure
57.5
70
WeightReps
Bench
Squat
Deadlift
Realization Phase
Deload Phase
Weight Reps
Bench
65
75
WeightReps
Bench
50
65
90
75
95
100
Failure
105
Squat
100
120
Squat
80
100
140
120
150
160
Failure
170
OH Press
50
OH Press 40
60
50
70
60
75
80
Failure
82.5
Deadlift
110
130
155
Deadlift
90
110
130
Failure
165
175
185
Realization Phase
Deload Phase
Weight Reps
Bench
65
80
WeightReps
Bench
55
65
90
80
100
105
110
Failure
115
Squat
105
125
Squat
85
105
145
125
155
165
175
Failure
185
OH Press
50
OH Press 40
60
50
70
60
75
80
85
Failure
90
Deadlift
115
135
Failure
Deadlift
90
115
160
135
170
180
190
202.5
Saturday
Conditioning/Sprints

Juggernaut Method Base Template

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Juggernaut Method Base Template

Transféré par

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Formats disponibles

Juggernaut Method Calculator

Created by CSM 12.10.10

One Rep Max Calculator

2-3 reps shy of failure 67.5

1-2 reps shy of failure77.5

2-3 reps shy of failure 107.5

1-2 reps shy of failure 120

2-3 reps shy of failure 50

1-2 reps shy of failure 55

2-3 reps shy of failure 122.5

1-2 reps shy of failure137.5

New Training Max Calculator

2-3 reps shy of failure 75

1-2 reps shy of failure 85

2-3 reps shy of failure 122.5

1-2 reps shy of failure137.5

2-3 reps shy of failure 60

1-2 reps shy of failure67.5

2-3 reps shy of failure 135

1-2 reps shy of failure 150

New Training Max Calculator

2-3 reps shy of failure 87.5

1-2 reps shy of failure 95

2-3 reps shy of failure 140

1-2 reps shy of failure 155

2-3 reps shy of failure 67.5

1-2 reps shy of failure 75

8 @ 155 1-2 reps shy of failure167.5

2-3 reps shy of failure 152.5

New Training Max Calculator

5 @ 100 1-2 reps shy of failure107.5

2-3 reps shy of failure 97.5

2-3 reps shy of failure 155

1-2 reps shy of failure 170

2-3 reps shy of failure 75

1-2 reps shy of failure82.5

8 @ 170 1-2 reps shy of failure 185

2-3 reps shy of failure 167.5

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