Jugg Method Spreadsheet Excel 2007
Jugg Method Spreadsheet Excel 2007
Estimated 1RM
Weight Used
Reps
Bench
205
175
Squat
OH Press
Deadlift
360
130
470
300
110
405
6
5
5
Bench Press
185
Squat
325
Deadlift
425
10s Wave
Bench
10s Wave
Deadlift
10s wave
OHP
10s wave
Squat
Accumulation (week 1)
5x10@110
5x10@255
5x10@70
5x10@195
Intensification (week 2)
1x5@100
1x5@115
3x10@125
1x5@235
1x5@265
3x10@285
1x5@65
1x5@70
3x10@80
1x5@180
1x5@205
3x10@220
1x5@95
1x3@110
1x1@130
Reps Achieved
1x5@215
1x3@255
1x1@300
Reps Achieved
1x5@60
1x3@70
1x1@80
Reps Achieved
1x5@165
1x3@195
1x1@225
Reps Achieved
Realization (week 3)
1xAMAP@140
Deload (week 4)
1x5@75
1x5@95
1x5@110
15
1xAMAP@320
1x5@170
1x5@215
1x5@255
12
1xAMAP@85
1x5@45
1x5@60
1x5@70
12
1xAMAP@245
1x5@130
1x5@165
1x5@195
12
8s wave
Bench
8s wave
Deadlift
8s wave
OHP
8s wave
Squat
Accumulation (week 5)
5x8@130
5x8@285
5x8@80
5x8@220
Intensification (week 6)
1x3@120
1x3@135
3x8@145
1x3@260
1x3@295
3x8@315
1x3@70
1x3@80
3x8@85
1x3@200
1x3@225
3x8@245
1x5@100
1x3@120
1x2@140
1x1@150
Reps Achieved
1x5@220
1x3@260
1x2@305
1x1@325
Reps Achieved
1x5@60
1x3@70
1x2@85
1x1@325
Reps Achieved
1x5@170
1x3@200
1x2@235
1x1@250
Reps Achieved
Realization (week 7)
1xAMAP@160
Deload (week 8)
1x5@80
1x5@100
1x5@120
13
1xAMAP@350
1x5@175
1x5@220
1x5@260
100
1xAMAP@95
1x5@50
1x5@60
1x5@70
100
1xAMAP@270
1x5@135
1x5@170
1x5@200
5s wave
Bench
5s wave
Deadlift
5s wave
OHP
5s wave
Squat
Accumulation (week 9)
6x5@150
6x5@625
6x5@245
6x5@235
1x2@140
1x2@155
4x5@165
1x2@535
1x2@650
4x5@695
1x2@210
1x2@255
4x5@270
1x2@200
1x2@245
4x5@260
1x5@110
1x3@130
1x2@150
1x1@160
1x1@170
1x1@160
Reps Achieved
1x5@450
1x3@535
1x2@625
1x1@670
1x1@715
1x1@670
Reps Achieved
1x5@175
1x3@210
1x2@245
1x1@265
1x1@280
1x1@265
Reps Achieved
1x5@170
1x3@200
1x2@235
1x1@250
1x1@270
1x1@250
Reps Achieved
1xAMAP@185
Deload (week 12)
1x5@85
1x5@110
1x5@130
65
1xAMAP@760
1x5@360
1x5@450
1x5@535
15
1xAMAP@300
1x5@140
1x5@175
1x5@210
12
1xAMAP@285
1x5@135
1x5@170
1x5@200
100
3s wave
3s wave
3s wave
3s wave
Bench
Deadlift
OHP
Squat
7x3@275
7x3@710
7x3@280
7x3@610
1x1@255
1x1@285
5x3@300
1x1@660
1x1@730
5x3@780
1x1@260
1x1@285
5x3@305
1x1@565
1x1@630
5x3@670
1x5@185
1x3@220
1x2@255
1x1@275
1x1@290
1x1@310
Reps Achieved
1x5@475
1x3@565
1x2@660
1x1@710
1x1@755
1x1@805
Reps Achieved
1x5@185
1x3@220
1x2@260
1x1@280
1x1@295
1x1@315
Reps Achieved
1x5@405
1x3@485
1x2@565
1x1@610
1x1@650
1x1@690
Reps Achieved
1xAMAP@330
Deload (week 16)
1x5@145
1x5@185
1x5@220
10
1xAMAP@850
1x5@380
1x5@475
1x5@565
15
1xAMAP@335
1x5@150
1x5@185
1x5@220
12
1xAMAP@730
1x5@325
1x5@405
1x5@0
100
Monday
Bench
horizontal pulling
dips
Abs
upper body conditioning
whatever phase it is
DB rows or Chest supported rows
front
sledgehammer tire hits
5x10-15
3xAMAP
3-5x15-20
Wednesday
Deadlift
Hamsting/Low back
Walking Lunges
Side Bends
Jumping
whatever phase it is
GHR or 45 hyper
3-5x5-10
3-5x12-20 steps
3-5x15-20
4x3, 5x2, 5x1
Friday
Military Press
Lat Pull Down
Dips
Upper body Conditioning
whatever phase it is
5-10x5-10
5x10-20
battle ropes
Saturday
Squat
GHR
back extension
decline sit ups
Sprinting
whatever phase it is
free or weighted
3x10-20
3x10-20
3-5x10-20
10, 15, 20 yards