One Rep Max Calculator Used For First Wave

Estimated 1RM
Weight Used

Reps

Bench

75

65

Squat
OH Press
Deadlift

80
15
60

60
15
50

11
5
6

Overhead
15

Made by: Joe Whitney

Joe.Whitney21@gmail.com

Training Maxes (90% of 1RM)

Deadlift
Bench Press
55
70

Squat
70

Accumulation (week 1)
Intensification (week 2)

Realization (week 3)

Deload (week 4)

10s Wave
Bench
5x10@40
1x5@40
1x5@45
3x10@45
1x5@35
1x3@40
1x1@50
Reps Achieved
1xAMAP@55
1x5@30
1x5@35
1x5@40

10s wave
10s Wave
OHP
Deadlift
5x10@35
5x10@10
1x5@30
1x5@10
1x5@35
1x5@10
3x10@35
3x10@10
1x5@30
1x5@10
1x3@35
1x3@10
1x1@40
1x1@10
Reps Achieved
Reps Achieved
1xAMAP@40
1xAMAP@10
1x5@20
1x5@5
1x5@30
1x5@10
1x5@35
1x5@10

10s wave
Squat
5x10@40
1x5@40
1x5@45
3x10@45
1x5@35
1x3@40
1x1@50
Reps Achieved
1xAMAP@55
1x5@30
1x5@35
1x5@40

Accumulation (week 5)
Intensification (week 6)

Realization (week 7)

Deload (week 8)

8s wave
Bench
5x8@45
1x3@40
1x3@45
3x8@50
1x5@35
1x3@40
1x2@50
1x1@55
Reps Achieved
1xAMAP@55
1x5@30
1x5@35
1x5@40

8s wave
8s wave
OHP
Deadlift
5x8@35
5x8@10
1x3@35
1x3@10
1x3@35
1x3@10
3x8@40
3x8@10
1x5@30
1x5@10
1x3@35
1x3@10
1x2@40
1x2@10
1x1@40
1x1@40
Reps Achieved
Reps Achieved
1xAMAP@45
1xAMAP@10
1x5@20
1x5@5
1x5@30
1x5@10
1x5@35
1x5@10

8s wave
Squat
5x8@45
1x3@40
1x3@45
3x8@50
1x5@35
1x3@40
1x2@50
1x1@55
Reps Achieved
1xAMAP@55
1x5@30
1x5@35
1x5@40

Accumulation (week 9)
Intensification (week 10)

Realization (week 11)

Deload (week 12)

5s wave
Bench
6x5@50
1x2@45
1x2@50
4x5@55
1x5@35
1x3@40
1x2@50
1x1@55
1x1@55
1x1@55
Reps Achieved
1xAMAP@60
1x5@30
1x5@35
1x5@40

5s wave
5s wave
Deadlift
OHP
6x5@40
6x5@10
1x2@35
1x2@10
1x2@40
1x2@10
4x5@45
4x5@10
1x5@30
1x5@10
1x3@35
1x3@10
1x2@40
1x2@10
1x1@40
1x1@10
1x1@45
1x1@10
1x1@40
1x1@10
Reps Achieved
Reps Achieved
1xAMAP@45
1xAMAP@15
1x5@20
1x5@5
1x5@30
1x5@10
1x5@35
1x5@10

5s wave
Squat
6x5@50
1x2@40
1x2@50
4x5@55
1x5@35
1x3@40
1x2@50
1x1@55
1x1@55
1x1@55
Reps Achieved
1xAMAP@60
1x5@30
1x5@35
1x5@40

Accumulation (week 13)

Intensification (week 14)

Realization (week 15)

Deload (week 16)

3s wave

3s wave

3s wave

3s wave

Bench

Deadlift

OHP

Squat

7x3@55
1x1@50
1x1@55
5x3@60
1x5@35
1x3@40
1x2@50
1x1@55
1x1@55
1x1@60
Reps Achieved
1xAMAP@65
1x5@30
1x5@35
1x5@40

7x3@40
1x1@40
1x1@45
5x3@45
1x5@30
1x3@35
1x2@40
1x1@40
1x1@45
1x1@45
Reps Achieved
1xAMAP@50
1x5@20
1x5@30
1x5@35

7x3@10
1x1@10
1x1@10
5x3@10
1x5@10
1x3@10
1x2@10
1x1@10
1x1@10
1x1@15
Reps Achieved
1xAMAP@15
1x5@5
1x5@10
1x5@10

7x3@55
1x1@50
1x1@55
5x3@60
1x5@35
1x3@40
1x2@50
1x1@55
1x1@55
1x1@60
Reps Achieved
1xAMAP@65
1x5@30
1x5@35
1x5@0

Monday
Bench

whatever phase it is

upper body conditioning

battle ropes

Wednesday
Deadlift

whatever phase it is

Jumping

weighted or box jumps

Friday
OHP

whatever phase it is

Upper body Conditioning

sledgehammer tire hits

Saturday
Squat

whatever phase it is

Sprinting

free or weighted

4x3, 5x2, 5x1

10, 15, 20 yards

Bench Day
1) Bench Press-Juggernaut Method
2) Chin-ups-5/3/1 reps, when utilizing 5/3/1 for upper body accessory lifts you
can/should take your final set to near failure. Chin-ups can also be replaced by bent
rows here. This would be a wise decision if you are not good at chin-ups.
3) Dips for 3-5 sets of 5-20 reps
Squat Day
1) Squat-Juggernaut Method
2) Deadlifts standing on blocks-5/3/1 reps, when using 5/3/1 for lower body
assistance lifts, I advocate that only the prescribed reps are done.
3) Unilateral Lower Body work for 3 sets of 6-15 reps
4) Weighted Ab Work
Military Day
1) Military-Juggernaut Method
2) Dips-5/3/1, with last set taken to near failure
3) Chin-ups for 5 sets of 5-20
27
Deadlift Day
1) Deadlift-Juggernaut Method
2) Safety Bar Squat or Front Squat-5/3/1 for minimum prescribed reps
3) Weighted Ab Work