Fucknuts is OK. Cockstrong is OK. Fucknuts and cockstrong is a recipe for disaster 
1 Like
Insomnia is officially speedbagging me. I haven’t gotten a good night’s sleep in a month and I’m balls deep in a two-week bout of partial insomnia. I either can’t get to sleep or I wake up within an hour or two if I do. Everything hurts and I can’t seem to relax my body or mind enough to actually rest or recuperate. I have a call in to my doc to see if she can help somehow.
2 Likes
I have no idea what I did but my anxiety seems to have finally broken almost like a fever. My thoughts are a lot slower and I can un-tense my muscles with a little focus.
4 Likes
2/24/2022 - Coffinworm Anchor W1 D3
Agile 8
4 x 5 plyo push ups
Bench
45 x 5
120 x 5
145 x 5
170 x 3
195 x 5
220 x 5
250 x 5
220 x 5
250 x 3
275 x 3
Assistance
TRX rows - 2 x 25
TRX triceps extensions - 30
Hanging leg lifts - 25
Overall decent session today, shoulders were fried from Tuesday so I didn’t exactly have my A game.
4 Likes
I lost weeks of my life to a fucking pre-workout supplement. Usually I’m a Nutricost guy because it’s cheap, well-tested, and has roughly the clinical doses of the big important ingredients. Decided to try Redcon Total War because it had better flavors available. Turns out, I’m super sensitive to something in that pre-workout to the point that it made me a partial insomniac and caused some pretty hopeless depression and anxiety. Cut that shit out for a week and started getting back to normal. Got a dose of my normal Nutricost pre down this morning and am ready to roll once the laxative effect subsides…
5 Likes
2/28/2022 - Coffinworm Anchor W1 D4
Agile 8
4 x 5 box jumps
Deadlift
225 x 5
245 x 5
290 x 3
335 x 5
380 x 5
430 x 5
380 x 5
430 x 3
475 x 4 - PR
525 - Lifetime PR
545 - Lifetime PR
Assistance
Hanging leg lifts - 35, 15
Upright row - 65 lbs - 25, 15
Push ups - 25
I haven’t had as many negative things happen in the last 5 years as I have in the 9 weeks I’ve been on this program, yet I’m achieving things I never expected. The gym has been my place to clear my head and just gut it out and you can’t put value on that. Session was good, back is a little tender after the deadlifts but I expected that.
7 Likes
Coffinworm Anchor W2 D1
Agile 8
4 x 5 plyo push ups
Press
45 x 5
75 x 5
90 x 5
105 x 3
120 x 5
135 x 5
155 x 5
135 x 5
155 x 3
170 x 3 - lifetime PR
185 x 1 - lifetime PR
Assistance
Chin/pull up - 10, 8, 7
Banded oblique chop - 1 x 50 reps/side
DB “plate” raise - 25 lbs - 1 x 25
Another great feeling session today. Apparently I react way better to a narrower press grip. No pain anywhere and I felt strong and stable. I think a little extra practice at this grip width and that 185 goes a lot smoother than it did.
7 Likes
3/4/2022 - Coffinworm Anchor W2 D2
Agile 8
4 x 5 box jumps
Squat
45 x 5
180 x 5
220 x 5
260 x 3
300 x 5
340 x 5
385 x 5
340 x 5
385 x 3
425 x 1
Assistance
Hanging leg lifts - 40
BB curls/reverse curls - 45 lbs - 40
DB “plate” raise - 25 lbs - 25
Was hoping to push 425 for reps but I just didn’t have it today and settled on a buried single. Body’s ready for a break and I got 2 days left. Not gonna push deadlift super hard and am planning to give bench a full can of beans.
4 Likes
3/7/2022 - Coffinworm Anchor W2 D3
Agile 8
4 x 5 plyo push ups
Bench
45 x 5
145 x 5
170 x 3
195 x 5
220 x 5
250 x 5
220 x 5
250 x 3
275 x 1
305 x 1
315 x 1 - slight ass lift off of bench
Assistance
TRX rows - 30, 15+5
Dips - stretch at bottom - 20, 10
Hanging leg lifts - 1 x 25
Cardio
4 minutes tabata - 2 cycles burpees, 2 cycles jumping lunges, etc
Overall I can’t be too mad. Technically I set another lifetime PR today, but my butt did come off the bench just a tiny bit to get the bar off my chest. Once it was about 1/2" off my chest, my triceps took over and I threw the weight up like a speed rep. I blame fear/doubt for 90% of the issue, and a lack of flexibility and (therefore) stability when the bar is on my chest for the other 10%. Easy stuff to work on moving forward. Assistance was good and so was cardio, I need to not be such a shit about it.
5 Likes
In the interest of honesty and posterity, this is what’s going on in my head.
I set several lifetime PRs on my last Coffinworm cycle and am very, very proud of it. That was the purpose of the cycle and I’ll admit that I allowed other aspects of life/health go by the wayside a bit. So, I ended the cycle stronger, fatter, less healthy, and more depressed than I began it.
My goal now is to reverse those negatives while maintaining the strength I gained. Plan below:
-Lifting: 5/3/1 OG with high assistance volume
-Cardio: 10 minutes at end of training sessions plus twice monthly distance runs
-Food: 90% whole food, fruits/veggies at every sitting, and 200g whole-food protein everyday
-Mental Health: 10 minutes of quiet meditation each day, longer attention span on-task, catch up with different friend or family member each day, increase outside time and decrease screen time
This is a lot to unpack and a lot to do, but I need to do it so that I feel better and can do more to make things better for the people I care about.
5 Likes
5/3/1 OG L1 W1 D1
Agile 8
2 x 5 plyo push ups
Squat
45 x 5
145 x 5
185 x 5
225 x 3
265 x 5
305 x 5
345 x 10
Assistance
Hanging leg lifts - 15, 15, 10, 10, 10
BB curl - 45 lbs - 15, 15, 10, 10, 10
DB seated press - 35 lbs - 5 x 15
I had fun training today and that’s important. It’s sunny and nice out and I fully plan to take advantage of that later.
6 Likes
You got this, amigo. Here to support you.
1 Like
Appreciate it brother. Hope all’s well with you 
3/22/2022 - OG 5/3/1 L1 W1 D2
Agile 8
2 x 5 plyo push ups
Bench
45 x 5
95 x 5
120 x 5
145 x 3
170 x 5
200 x 5
225 x 13 - PR?
Assistance
TRX row - 5 x 15
TRX triceps extensions - 25, 4 x 15
Bulgarian split squats - 35 lb dumbbell - 2 x 20 reps/leg, 1 x 10 reps/leg
Cardio
10 minute treadmill walk at max incline (15) and 3.2 MPH
Decent feeling session today, had a hard time waking up (also had a hard time getting to sleep last night…). Higher assistance volume coupled with an intense + set is wrecking me, hoping the cardio helps with recovery.
5 Likes
3/23/2022 - Cardio Day
1 mile on treadmill - max incline and avg speed 3.3 MPH
4 Likes
3/24/2022 - OG 5/3/1 L1 W1 D3
Agile 8
2 x 5 tailgate jumps - F-150 FX4
Deadlift
225 - 2 x 5
250 x 3
295 x 5
340 x 5
385 x 7
Assistance
DB bench w/stretch at bottom - 65 lbs - 5 x 10
Banded oblique chops - 1 x 50 reps per side
Band pull aparts - 70, 30
Cardio - fuck Mike Chang but the M100 is awful: 3 times through, plus 10 extra squat thrusts
10 squat thrusts, 10 4-count mountain climbers, 10 squat jumps
100 total reps all told
I wanted to give my hips a break today so did conventional deadlift. Felt really good but I struggle with lower back stability for reps. Cut it as soon as I felt my hips shifting. Will go back to sumo from now on. Assistance felt good and the cardio was necessary.
5 Likes
3/28/2022 - OG 5/3/1 L1 W1 D4
Agile 8
2 x 5 plyo push ups
Press
45 x 5
60 x 5
75 x 5
90 x 3
105 x 5
120 x 5
135 x 10
Assistance
Chin ups - 1 x 8 - biceps tendon pain near elbow
Upright row - 55 lbs - 2 x 25
Plate raise - 25 lbs - 25, 15, 10
Bodyweight lunges - 100 straight
Cardio
10 minutes at max incline and 3.5 MPH on treadmill
Overall decent feeling session today. I feel like I’m fighting off being sick (either still from the last 2 weeks, or again) but was able to push pretty well.
3 Likes
4/7/2022 - OG 5/3/1 L1 W2 D4
I’ve been training and cardioing but just haven’t felt like logging. Burned out on the internet and a lot of things, but feeling better overall in my own headspace. That’s more important. I’m upping my assistance volume and adding in more cardio, I think I let it slip a little too far and started feeling shitty.
Agile 8
2 x 5 box jumps
Press
60 x 5
75 x 5
95 x 3
110 x 3
130 x 3
145 x 7
Assistance
Chin/pull ups - 10, 8, 5
Banded straight arm pulldown - 3 x 25
DB “plate” raise - 25 lbs - 4 x 25 - RIP rotator cuffs
Alternating bodyweight lunges - 200 straight
Felt good, got work done.
5 Likes
Trained yesterday, did well, had a pet emergency, didn’t log. But I hit 5 reps with 385 squatting.
4/11/2022 - OG 5/3/1 L1 W3 D2
Agile 8
2 x 5 plyo push ups
Bench
45 x 5
125 x 5
150 x 5
175 x 3
200 x 5
225 x 3
245 x 6 - supposed to be 250 but I mis-loaded and put a 5 on the right side instead of a 10…
250 x 5 paused
Assistance
TRX rows - 5 x 20
Dips - 25, 15, 10
Bodyweight lunges - 200 straight
Felt good, got shit done. Focus has been much better lately.
7 Likes