Barbell Club – March 2020
This month is Phase 2 of the Juggernaut method. Once you have entered your AMRAP numbers from last month the spreadsheet will tell you what to lift this month.
If you are joining Barbell Club for the first time you should start from week 1 of Phase 1. (I have allowed 22 weeks of classes to complete this 16-week program to cater for late starters).
The Juggernaut spreadsheet provides you with the weight that you should lift for each set of the A exercises – back squat, deadlift, bench press and overhead press. You need to enter your 1RM (or 3RM/5RM etc) and the spreadsheet calculates the weights for you. Do this initial inputting on your laptop rather than your phone.
At the end of each session input the number of reps that you achieved for the AMRAP so that the spreadsheet can use the number to calculate what you should lift next month. This will also make you aware of your progression – if in week 1 you completed 12 reps at 65kg and in a later week you achieved 15 reps at 70 then this is worth remembering. Achievements are not only measured by 1RMs.
The spreadsheet is in pounds. Before you enter your 1RM you need to convert it from kilos by multiplying by 2.2. You then convert the weights the spreadsheet gives you back into kilos by dividing by 2.2.
If you are a beginner for whom rep max’s are currently inappropriate, complete 5 sets of 10 reps if this is your first month or 5 sets of 8 reps if this is your second month.
Alternatively, you can download it from Lift Vault:
And gain further information from the creators of the training method:
Our accessory exercises are on the Barbell Club spreadsheet:
And an excel sheet is provided for you to record your weights for these accessories:
If you need assistance in understanding this your coach will be able to help. I am also more than happy to assist: [email protected]. New members – please do not be afraid to ask. This class welcomes all levels of experience.