LSUS - 10-5-3 Program

LSUS - 10-5-3 Program
(Originally found here, by FFF of WeightliftingForums)


Program Cliffs:

• This is a program created by Dr. Kyle Pierce of Lousiana State University
• This was utilized by USA weightlifter Kendrick Farris & Jared Fleming under his coaching
• The program was based on a research paper Dr. Kyle Pierce authored
• 10 week program; 3 weeks with sets of 10, 3 weeks sets of 5 and 3 weeks sets of 3
• Large strength focus, less technique based on the initial selection of exercises
• Pressing, deadlift-heavy at some portions and potentially worth modifying
• Users should also consider a deload week added in between the phases
• This program has been covered and discussed in great detail on weightlifting forums
• You are unlikely to find a better resource for discussion of a single weightlifting program anywhere on the internet.
• If you are interested in running this program, it is in your best interest to read the program discussion link for any pitfalls, modifications and for a better understanding of the program.
  
  
• I will post some resources below you may find useful:
•  LSUS 10-5-3 Spreadsheet created by FFF of Weightlifting Forums
  
  • LSUS Program Discussion Thread
• The original research paper: Stone, Pierce et al, Weightlifting Program Design
• LSUS Modification - 10-8-5-3
• User submitted spreadsheet; this includes weeks at sets of 8
•  LSUS Modification - Time Constraints
  
• LSUS Modification - Time Constraints Word Document
  
• Plain text program. A user of wlforums found success with reduced volume based on his available free time.
• LSUS Modification - Jared Enderton
• LSUS Modification - Jared Enderton Word Document
  
• Plain text program. Jared Enderton was running this program at LSUS and this is the version he put online
•  LSUS Intermediate Program
• Plain text spreadsheet. User submitted, posted here originally, has differences in rep schemes and exercise selections from 10-5-3 program.