The Juggernaut Method

I forgot to mention in yesterday's Good Reads one really good read: "The Juggernaut Method" by Chad Wesley Smith. It is a strength training system aimed at (advanced) intermediate level lifters that is basically 'improved' (if I dare to say it ) Jim Wendler's 5/3/1 system, that also utilize some elements of Block Periodization (only when it comes to third level of planning - loading: accumulation, intensification, realization) and most importantly AMRAP (As Much Reps As Possible) tests (in Realization week) to gauge new working max (that all percentages are based upon) compared to Wendlers +5kg for lower body and +2,5kg for upper body lifts. Something like APRE, but way better.

The Juggernaut Method gave me couple of neat tricks regarding programming of the strength training and I suggest to check this book ASAP.  The book is also available over EliteFTS.

I have been on the simple 3x5 for beginners (and broken) for about two months with erratic training frequency (sometimes 2, sometimes 3 full body sessions  a week) and now I plan switching to Upper-Lower 3x/week since I plan doing more conditioning and maybe joining MMA classes at Kaizen MMA club. Thus, I designed the following routine utilizing ideas from The Juggernaut Method.

Bench Day	Squat Day	Military Day	Front Squat Day
Clap-Push up & Jumps	Hang Clean	MB Throws	Clean / Squat Jump
Bench Press	Back Squat	Military Press	Front Squat
Pull-ups	RDL	Pull Ups (BW)	Pendlay Row
Dips / DB Bench	Lunge	Bench Press (3x5@65%)	Hip Thrust
DB Row	Shrug	Curl / YTWL	Calves
Core / Chest	Core	Core / Shoulders	Core

The lifts in yellow are main lifts that are programmed utilizing Juggernaut Method. The lifts in Blue are power/explosive lifts. Everything else is assistance done for 2-3 sets of 5-10 reps.


I am going to try this to see how it goes. I will probably tweak something as I go, so don't take this as written in stone. Anyway, is my bench press calculated utilizing Juggernaut Method. Please note that I choose 5s Wave for Upper Body and 3s Wave for lower body (when you get the book it is going to be clear what the hell am I talking about). Don't make fun of my lifts, even if they are in kg :)

	Bench Press
Working Max	110
Accumulation (week 1)	6x5@77,5
Intensification (week 2)	1x2@72,5
	1x2@80
	4x5@85
Realization (week 3)	1x5@55
	1x3@65
	1x2@77,5
	1x1@82,5
	1x1@87,5
		Reps
	1xAMRAP@92,5	10
Unload (week 4)	1x5@45
	1x5@55
	1x5@65
Big Working Max	113
Projected Max	125
Difference	9,7%
Increment	0,5

Till next time... read the The Juggernaut Method.