TL;DR 34/M/6’0”/215lb. Ran OG Juggernaut Method from February to June with decent results. Took about a month off from lifting due to my family getting bigger, now giving Coffinworm from Forever 531 a go. Giddy up!
My last training log was on the Juggernaut method, which I completed in early June and saw some decent results. It increased my 4 main lifts by 77lbs total in 17 weeks. Not bad, but not as good as I was hoping for since I think I’m still an early stage intermediate. Here’s a link to that log:
A few weeks after finishing up TJM my wife and I welcomed our 4th (and final) child. Needless to say, I took some time off and haven’t really lifted much since then other than a few random sessions. I’ve read many of his articles online, and mainly out of curiosity, I picked up a copy of Jim Wendler’s 5/3/1 Forever. Even though there’s no table of contents (who does that? Lol), I recommend the book. There’s enough training content in the book to last a lifetime not to mention sound training advice sprinkled throughout. After reviewing the templates and reading several posts about one called Coffinworm, I decided to give it a shot.
This program appeals to me since I want to try 2x/week frequency on the main lifts with increased main lift volume (with less focus on accessories) and also semi-frequent heavy singles/triples to stay comfortable with moving heavy weight. The lack of heavy singles or higher intensity work is a critique I had of the Juggernaut Method. Also, spending 4 months on a program is a big commitment and will be difficult to adhere to once things return to “normal” and I have to start traveling again for work. Coffinworm should be easier to stick to since one “leader” cycle is 3 weeks. Jim recommends completing two leader cycles before going into an “anchor” cycle, which is where you basically go for PR sets (either a new 1RM or rep records).
After seeing how my 1RM’s did not correlate well to my projected maxes for bench or deadlift in TJM, I’m excited to try a program that consists of high-volume, variable intensities with very little AMRAP sets. The program also has a mini-deload week built in on the 3rd week of each cycle to aid with recovery. The book recommends a training max between 85% and 90% for this program. Since I haven’t lifted much in a month, I’m going conservative with an 80% average TM as follows:
Squat: 245 (75%)
OHP: 115 (78%)
Bench: 165 (85%)
Deadlift: 275 (82%)
Even with conservative TM’s, 5lb upper/10lb lower increases every 3 weeks is still aggressive in my opinion. That’s 85lb/170lb a year if maintained!