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Juggernaut Method Calculator

Created by CSM 12.10.10


Represents one 16-week cycle

Training Maxes (90% 1RM)


Bench
Squat
OH Press
Deadlift

10 Rep Wave

157.5
150
95
202.5

1RM Input
175
165
105
225

Accumulation Phase
Weight

Reps

95

10

95

10

95

10

95

10

2-3 reps shy of failure

95

14

Squat

90

10

90

10

90

10

90

10

2-3 reps shy of failure

90

11

OH Press

57.5

10

57.5

10

57.5

10

57.5

10

2-3 reps shy of failure

57.5

12

Deadlift

122.5

10

122.5

10

122.5

10

122.5

10

Bench

2-3 reps shy of failure

122.5

New Training Max Calculator


Bench
160
Squat
160
OH Press
105
Deadlift
205

13

Rep Standard
10
10
10
10

Accumulation Phase

8 Rep Wave

Weight

Reps

105

105

105

105

2-3 reps shy of failure

105

10

Squat

105

105

105

105

2-3 reps shy of failure

105

10

OH Press

70

70

70

70

2-3 reps shy of failure

70

Deadlift

135

135

135

135

135

11

Bench

2-3 reps shy of failure

New Training Max Calculator


Rep Standard
Bench
167.5
8
Squat
170
8
OH Press
110
8
Deadlift
215
8
Accumulation Phase

5 Rep Wave

Weight

Reps

117.5

117.5

117.5

117.5

117.5

2-3 reps shy of failure

117.5

Squat

120

120

120

120

120

2-3 reps shy of failure

120

OH Press

77.5

77.5

77.5

77.5

77.5

2-3 reps shy of failure

77.5

Deadlift

152.5

152.5

152.5

Bench

2-3 reps shy of failure

152.5

152.5

152.5

8 @ 155

New Training Max Calculator


Rep Standard
Bench
172.5
5
Squat
177.5
5
OH Press
112.5
5
Deadlift
222.5
5
Accumulation Phase

3 Rep Wave

Weight

Reps

130

130

130

130

130

130

2-3 reps shy of failure

130

5 @ 100

Squat

135

135

135

135

135

135

2-3 reps shy of failure

135

OH Press

85

85

85

85

Bench

85

85

2-3 reps shy of failure

85

3+

Deadlift

167.5

167.5

167.5

167.5

167.5

167.5

167.5

8 @ 170

2-3 reps shy of failure

One Rep Max Calculator


Estimated 1RM
Bench
Squat
OH Press
Deadlift

150.0
222.0
102.0
236.2

Weight Used Reps Achieved


115
5
185
6
90
4
202.5
5

Intensification Phase

Bench

Realization Phase

Weight

Reps

87.5

100

Deload Phase

Weight Reps
80

95

80

107.5

10

112.5

95

107.5

10

120

12

1-2 reps shy of failure 107.5

11

Squat

95

Failure

90

75

102.5

10

105

90

102.5

10

112.5

14

1-2 reps shy of failure 102.5

13

60

Failure

OH Press

Squat

65

52.5

Squat

Bench

75

OH Press

82.5

Bench

Weight

47.5

57.5

50

65

10

67.5

60

65

10

72.5

18

1-2 reps shy of failure

65

10+

Deadlift

112.5

127.5

Failure

Deadlift

OH Press

60

102.5

122.5

105

137.5

10

142.5

125

137.5

10

152.5

11

Failure

Deadlift

40

85

1-2 reps shy of failure 137.5

13

AMAP Reps
12
14
18
11
Intensification Phase

Bench

Realization Phase

Weight

Reps

97.5

110

Deload Phase

Weight Reps
80

97.5

80

117.5

112.5

100

117.5

120

1-2 reps shy of failure 117.5

10

Failure

130

12

97.5

Squat

80

110

100

80

117.5

115

100

117.5

120

Squat

1-2 reps shy of failure 117.5

Bench

Weight
Bench

Squat

65

65

9 @140

Failure

130

12

65

OH Press

55

72.5

65

55

77.5

75

65

77.5

80

1-2 reps shy of failure 77.5

Failure

85

11

125

Deadlift

105

140

125

105

150

145

125

150

155

1-2 reps shy of failure 150

165

12

OH Press

Deadlift

Failure

OH Press

Deadlift

45

85

AMAP Reps
12
12
11
12
Intensification Phase

Bench

Realization Phase

Weight

Reps

110

125

Deload Phase

Weight Reps
85

105

85

130

120

105

130

130

130

135

1-2 reps shy of failure 130

Failure

142.5

115

Squat

85

125

105

85

132.5

120

105

132.5

130

132.5

140

1-2 reps shy of failure 132.5

Failure

145

75

OH Press

55

80

70

55

87.5

80

70

87.5

85

87.5

90

1-2 reps shy of failure 87.5

Failure

95

140

Deadlift

110

160

130

110

167.5

155

130

Squat

OH Press

Deadlift

Bench

Weight
Bench

Squat

OH Press

Deadlift

70

70

45

90

167.5

165

167.5

175

1-2 reps shy of failure 167.5

185

Failure

AMAP Reps
8
8
7
8
Intensification Phase

Bench

Realization Phase

Weight

Reps

125

135

Deload Phase

Weight Reps
90

105

90

142.5

125

105

142.5

130

142.5

140

142.5

150

1-2 reps shy of failure 142.5

Failure

157.5

125

Squat

90

140

110

90

147.5

125

110

147.5

135

147.5

145

147.5

155

1-2 reps shy of failure 147.5

Failure

160

80

OH Press

60

90

70

60

95

80

70

95

85

Squat

OH Press

Bench

Weight
Bench

Squat

OH Press

70

75

45

95

90

95

100

1-2 reps shy of failure

95

Failure

102.5

Deadlift

160

Deadlift

115

175

135

115

185

160

135

185

170

185

180

185

190

1-2 reps shy of failure 185

202.5

Failure

Deadlift

90

Deload Phase
Reps

Saturday

Conditioning/Sprints

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

Deload Phase
Reps
5
5
5
5
5
5
5
5
5
5
5
5
-

Deload Phase
Reps
5
5
5
5
5
5
5
5
5
5
5
5

Deload Phase
Reps
5
5
5
5
5
5
5
5
5
-

5
5
5
-