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    The Juggernaut Method Training Max Increase Calculator

    Uploaded by

    RanaPuer
    This is an Excel spreadsheet to help those utilizing Chad Wesley Smith's Juggernaut Method determine how much to increase the working max when moving from one wave of training to the next . PLEASE NOTE - Download as XLS file to utilize the calculator.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd

    The Juggernaut Method Training Max Increase Calculator

    Uploaded by

    RanaPuer
    6K views1 page
    This is an Excel spreadsheet to help those utilizing Chad Wesley Smith's Juggernaut Method determine how much to increase the working max when moving from one wave of training to the next . PLEASE NOTE - Download as XLS file to utilize the calculator.

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    © Attribution Non-Commercial (BY-NC)

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    XLS, PDF, TXT or read online from Scribd

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    This is an Excel spreadsheet to help those utilizing Chad Wesley Smith's Juggernaut Method determine how much to increase the working max when moving from one wave of training to the next . PLEASE NOTE - Download as XLS file to utilize the calculator.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
    6K views1 page

    The Juggernaut Method Training Max Increase Calculator

    Uploaded by

    RanaPuer
    This is an Excel spreadsheet to help those utilizing Chad Wesley Smith's Juggernaut Method determine how much to increase the working max when moving from one wave of training to the next . PLEASE NOTE - Download as XLS file to utilize the calculator.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
    of 1

    Sheet1

    THE JUGGERNAUT METHOD


    Training Max Increase Calculator
    As you move from one wave of training to the next, this calculator will help you decide an appropriate weight increase for your working max by calculating the differential between your estimated one rep max (1RM) and a new working max based on three different increase amounts. Chad suggests that you always maintain no less than a 5% differential between your working max and your estimated 1RM. EDIT ONLY the cells in BLUE!! Pick a weight increase whose calculated differential % reads 5%! Working Today's Standard Reps New 1RM 1 LB 2 LB 5 LB Max Weight Reps Completed Estimate Increase Increase Increase calculated calculated calculated calculated value differential % differential % differential % EXAMPLES 225 169 10 14 248 7.77% 5.48% 1.17% In this instance, the lifter surpassed the standard by four reps, so the working max could be increased by either 1.25 or 2.5 pounds. 315 252 8 10 336 5.83% 5.00% 3.38% Here the lifter completed two more reps than the standard, so an increase of only 1.25 pounds to the working max is most appropriate (although the 2.5 pound option is right at the limit). 405 344 5 6 413 1.61% 1.30% 0.68% This time the standard was bettered by only one rep, so the working max for this lift should not be changed. 455 410 3 6 492 7.25% 6.38% 4.68%

    Finally, we see three more reps than the standard, so the working max could be increased by either 1 .25 or 2.5 pounds. Exceeding the standard so dramatically in this weight range suggests that the working max may have been a bit too conservative, so the lifter should favor the larger increase.

    Page 1

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