Finished up Juggernaut base for squats about 3 weeks back and my experience with the program was pretty positive. I ran it with a secondary front squat day as recommended in the original manual, and 5/3/1 programming for a deadlift variation (deficit snatch-grip deadlifts, deficit 2 inch). Deadlifts and FS were beltless, back squats were belted from the 5's wave onwards. During this period was my first time training with a belt. I always squatted high-bar.

• Describe your training history.
  • 23(M), 171lbs. I'm an early intermediate who has made the most progress with linear/double progression methods a la Hepburn style, trained for about 2 years with some time-offs because life. As I sustained some nagging knee pain (overuse) on top of an already wonky other knee (old ligament injury), I chose this program for to its sub-maximal nature. This is my first time running a block periodisation model, I've never truly attempted to peak.
• What specific programming did you employ? Why?
  • I followed CWS's recommendation for having Front Squats (FS) with a 5/3/1 rep scheme as a secondary squat day, but would ramp up (take Jokers) sometimes, but never AMRAAPs. For deadlifts, I felt deficit SGDLs could cue me to use more quads.
  • Deficit SGDLs were done on FS days using the Simplest Strength Template for 3 cycles, and on the 3's wave I switched back to pulling conventional/deficit convs, generally just working up to a heavy topset. I would do lighter deads on the main squat day as T2 work, or work up to a heavy single (overwarm, maybe at an RPE8) before hammering some back volume.
  • For T2/T3 work I just went by feel and in accordance with the total reps I hit, which should in theory still adhere to the weekly volume variation. Stuff I used - beltless paused, hack squats, bentover rows, lunges/split squats, leg extensions, leg curls.
  • For rehab purposes I also did Peterson step-ups with a slight pause, and hyperextensions with bent knees (like a static hold for the hammies). Back extensions was already a favourite (Chinese Oly inspired), but I felt the hyperextensions done with bent knees greatly helped with my knee's recovery.
  • I skipped the deload on the 10's phase. Occasionally did 3-5 sets of hanging leg raises.
• What were the results of your programming?
  • Conv was tested on the same day after back squats, FS I hit on 5's wave week 2 as a Joker.
  • The initial belted conv was done at the start of 3's wave, I used the 3's wave to ease back into pulling conv.
  • The program's sub-max nature allowed for my technique to greatly improve and I never once felt under-recovered. Initially I had my doubts, but the combination of bar speed + repetition proved to build momentum and confidence well (as well as beefing up dem quads).
  • I also felt deficit SGDL was a good choice and I honestly didn't except to put 45lbs on my conventional deadlift. Building the legs and back paid off I guess.

Exercise | Before (kg) | After (kg) | Before (lbs) | After (lbs)

:--: |:--: | :--: | :--: | :--:

Back squat | 150 beltless| 150x6 belt & sleeves | 330 beltless| 330x6 belt & sleeves

Front squat | 130 beltless|140 no belt, no sleeves | 286 beltless | 308 no belt, no sleeves

Deficit snatch-grips | 180 beltless | missed 180x3 due to grip | 396 beltless | missed 396x3 due to grip

Conv | 190 beltless, 200 belted | 220 belted | 418 beltless, 440 belted | 485 belted

​

• What do you typically add to a program? Remove?
  • I did LISS for the first two-three waves and dropped conditioning on the 3's wave. For accessories I mainly went GZCL-style in a 1:2:3 ratio. But prior to this I tended to not do much T3 work so I took this chance to experiment.
  • The main tenet was paying attention to the week-to-week volume variation as earlier mentioned.
• What went right/wrong?
  • The T2/3 work could've been better planned but prior to this I tended to neglect T3 work. So I fiddled here a bit.
  • Once in awhile the knee pain would flare up mid-set so I did not necessarily go true RPE10 on the Realization weeks.
  • On the final AMRAAP test my legs felt good for way more (probably 10) but my back just gave up. I did not previously realize this as the limiting factor to my back squat.
• Do you have any recommendations for someone starting out?
  • Follow CWS's recommendation for the training max, and know (or find out) your weaknesses.
• What sort of trainee or individual would benefit from using the/this method/program style?
  • People who have not tried training with high reps, haha. It's probably a good chance to build your technique.
• How do manage recovery/fatigue/deloads while following the method/program style?
  • As it's designed to be ran alongside conditioning, the program allows a lot of room for recovery.