Juggernaut Method Spreadsheet – Nothing can stop the Juggernaut. I do not know if the phrase of the Marvel villain went through the head of Chad Smith when he decided to name his program, but it is clear that the idea of never ceasing to advance if it was a fundamental part of the development of a progression, , More famous and perhaps something simpler: the 5/3/1
Although I have said that 5/3/1 is simpler, do not think that this system is especially complex.
The Juggernaut system is divided into 4 “waves” (10 repetitions, 8 repetitions, 5 repetitions and 3 repetitions), which in turn are divided into three phases: accumulation, intensification and realization. Each phase corresponds to a training for each of the main basics: dead weight, squat, bench press and military press.
Setting the maximum training:
It is essential to be conservative in establishing maximum training, since all percentages of the routine are from that figure. 90% of our 1RM is a good figure, but it can be even more conservative.
The heart of the program, the series, repetitions and percentages of the maximum training we will use for each phase of each wave. The numbers represent series xrepetitionsx percentages or, in the case of only having two numbers, repetitions x percentages.
Surge of 10 repetitions:
Max. Rep. Possible x 75%
Wave of 8 repetitions:
Max. Rep. Possible x 80%
Surge of 5 repetitions:
Max. Rep. Possible x 85%
Surge of 3 repetitions:
Max. Rep. Possible x 90%
The last series of each day does not have to be done to the established repetitions, but one must go further, although it does not have to be a series to failure.
In the accumulation phase, 2-3 repetitions should be left in the tank. In the intensification phase, 1-2 repetitions will be stored. In the implementation phase we will not leave anything in the reserve, that day we will give everything.
Therefore, with a maximum of 200 kg, the intensification phase of the wave of 10 repetitions could be thus.
5x110kg, 5x125kg, 3×10-10-16×135 kg
RESTING THE MAXIMUM OF TRAINING
This is the most important part of the program. At the end of each wave, a new maximum will be set depending on the performance in the intensification phase. For each repetition that has been exceeded the established minimum (10, 8, 5 or 3 repetitions, according to the corresponding wave) will raise the maximum a preset amount.
(Repetitions achieved – minimum) x increase per repetition + maximum training = new maximum training
This amount can vary, for example you can take, 1.25kg for torso exercises and 2.5f for leg or 0.75kg and 1.25kg respectively. It is important that the maximum projected (that you can calculate with any of the tables that are in Internet) is at least 5% greater than the new maximum of training. If not, we use a smaller increment per repetition.
So if dividing the projected maximum between the new maximum we must get at least 1.05.
Also we must take into account that at most we will count ten repetitions above the minimum, although we have done 25 repetitions in the wave of 8 we will only count 10 when increasing the maximum.
Let’s give you numbers:
With a maximum of 200kg in dead weight, 14 repetitions are made in the wave of 10 (4 above the minimum) with 150kg (75% of the maximum). This represents a projected maximum of 220kg.
If we use an increase of 2.5kg per repetition the new maximum would be:
(14-10) x2.5 + 200 = 210kg
220/210 = 1,047
Since the new maximum is only 4.7% lower than the projected maximum, a smaller repeat increment should be taken, as it could be 1.25kg (with these increases it would be 7% lower, which would be correct)
At the end of each wave, a week of discharge must be performed. That could consist of (but need not be) a series of 5 repetitions with 40%, another with 50% and one with 60% of the main exercise, as well as reducing the volume of accessories by half .
This variant consists in inverting the series and the repetitions in the phases of accumulation and intensification of the waves of 10 and 8 repetitions, besides reducing the periods of rest. This allows to maintain a better technique in the exercises without diminishing the results.
The breaks should be brief, if possible between 1-2 minutes, although it may be slightly increased if necessary.
This variant, which is not more complex than the previous one, is intended for those who consider that it would be too long without touching high weights.
It simply consists of exchanging the order of the waves of 5 and 8 repetitions, thus:
Weeks 1-4: Wave of 10 repetitions.
Weeks 5-8: 5 repetitions wave.
Weeks 9-12: wave of 8 repetitions.
Weeks 13-16: wave of 10 repetitions.
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