![]() The idea of a mace is that it provides a ridiculous offset in weight distribution which accentuates the work required by wrist and forearms and the circular nature of the swinging is great for shoulder mobility. How to practice the ancient art of gada (or mace) swinging for less than a tenner. Post link: DIY Indian Tonic Clubs DIY Mace Swinging How to make some pretty useful Indian Clubs from old tonic water bottles. Post link: Inverse Juggernaut Method Spreadsheet DIY Indian Clubs I share my spreadsheet template for the Inverse Juggernaut method which flips the standard reps and set targets. This post explains how the Juggernaut method works for strength training using both RPE targets and auto-regulation methods. ![]() Post link: Wendler 5/3/1 Powerlifting and Strength Schedules Inverse Juggernaut Method Spreadsheet This spreadsheet includes two 12-week schedules for the original 5/3/1 program and the powerlifting peaking schedule form Beyond 5/3/1. Post link: Grip Strength Monitoring Spreadsheet Wendler’s 5/3/1 Strength and Powerlifting Schedules Includes age and sex related performance metrics and the Captains of Crush accreditation levels. ![]() Here’s a selection of spreadsheets and other fitness resources that I’ve shared on the blog at one time of another: Fitness resources – Powerlifting Spreadsheets & Tools Grip Strength Monitoring TemplateĪrm yourself with a grip dynamometer and some grip training tools and start recording your progress. ![]()
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