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Old 05-20-2014, 11:11 AM   #51
Tim Squires
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Re: LSUS 12-Week Stregth Program

Keeping on keeping on. In the last week hit lifetime 3rep PRs in the squat at 355 (1 rep PR of 365), snatch of 185, clean of 280, bench at 230 and push press at 215. Wrapping up week 7 of 10-12. Haven't decided what were gonna do after we get through the 3s.
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Old 06-04-2014, 07:27 AM   #52
Aushion Chatman
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Re: LSUS 12-Week Stregth Program

Our competition team at CFSD is doing a VERY bastardized version of this, we are in week two of the 5's...we did 3 weeks of 10's with a 1 week deload, so this is week 6 of the program.

For the most part we are doing Hang Sn, Sn Deadlift, Sn Pulls, RDL, Hang Cln, Cln Deadlift, Cln Pulls, Push Press, and HBBS. WE mix in Bench press once every two weeks or so for some of our team.

HERE IS TODAY'S SESSION(s)

AM SESSION

"Elizabeth"

21-15-9

Power Clean 135#
Ring Dips

PM SESSION

Push Press

4×5 @ ~90% of Monday’s 5RM
then do 5 reps at 95% of that
then do 5 reps at 90% of that

HBBS

5×5 @ ~90% of Monday’s 5RM
then do 5 reps at 95% of that
then do 5 reps at 90% of that

BENCH PRESS

Find 5RM

Because we're in a strength focused phase the METCON is lower priority so if a team member's time is short they are to bias getting the strength work done vice the short METCON.

We've had some REALLY nice success with this, Saturday's are typically PR days for Snatch and Clean, and everyone's numbers are UP...Since we're doing so much lifting from the hang, we've really seen those numbers jump.

During the 3's weeks we'll take EVERYTHING from the floor, (except for some of our greener athletes).

So far loving the program, there were some growing pains getting used to the volume but the 10's weeks definitely helped prep us for the heavier lifting.
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Old 06-11-2014, 06:51 PM   #53
Collin Thompson
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Re: LSUS 12-Week Stregth Program

Quote:
Originally Posted by Aushion Chatman View Post
Our competition team at CFSD is doing a VERY bastardized version of this, we are in week two of the 5's...we did 3 weeks of 10's with a 1 week deload, so this is week 6 of the program.

For the most part we are doing Hang Sn, Sn Deadlift, Sn Pulls, RDL, Hang Cln, Cln Deadlift, Cln Pulls, Push Press, and HBBS. WE mix in Bench press once every two weeks or so for some of our team.

HERE IS TODAY'S SESSION(s)

AM SESSION

"Elizabeth"

21-15-9

Power Clean 135#
Ring Dips

PM SESSION

Push Press

4×5 @ ~90% of Monday’s 5RM
then do 5 reps at 95% of that
then do 5 reps at 90% of that

HBBS

5×5 @ ~90% of Monday’s 5RM
then do 5 reps at 95% of that
then do 5 reps at 90% of that

BENCH PRESS

Find 5RM

Because we're in a strength focused phase the METCON is lower priority so if a team member's time is short they are to bias getting the strength work done vice the short METCON.

We've had some REALLY nice success with this, Saturday's are typically PR days for Snatch and Clean, and everyone's numbers are UP...Since we're doing so much lifting from the hang, we've really seen those numbers jump.

During the 3's weeks we'll take EVERYTHING from the floor, (except for some of our greener athletes).

So far loving the program, there were some growing pains getting used to the volume but the 10's weeks definitely helped prep us for the heavier lifting.
Just wondering what the logic is of doing 90% of 90% of 100%. Is it just a numeric OCD thing?
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Old 06-12-2014, 11:22 PM   #54
Blair Robert Lowe
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Re: LSUS 12-Week Stregth Program

It's a way of having a backoff set not kill you. Something you can hit after all that.
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Old 06-13-2014, 07:54 AM   #55
Aushion Chatman
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Re: LSUS 12-Week Stregth Program

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Originally Posted by Collin Thompson View Post
Just wondering what the logic is of doing 90% of 90% of 100%. Is it just a numeric OCD thing?
Yep it's just a drop set like Blair said...

The way you've worded it is convoluted, but yes, the last set on Wed is 90% of 90% of 100%....
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Old 07-31-2014, 09:29 PM   #56
Adam Shreim
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Re: LSUS 12-Week Stregth Program

Bumping this for easy access for myself. May tackle it soon.
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Old 08-01-2014, 06:28 AM   #57
Andrew Bell
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Re: LSUS 12-Week Stregth Program

Blair, don't you have a different version of this somewhere??
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Old 08-01-2014, 02:03 PM   #58
Blair Robert Lowe
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Re: LSUS 12-Week Stregth Program

There are 2 versions of it out there.

Sean Hutchinson's on his website, Builtforthis

and Jared Enderton's on his blog.

There is also a Beginners/Intermediate LSU program which is 4 days a week, not 5. It also is not necessarily as long as a program that lasts 3-4 weeks per cycle for 3 cycles and the competition preparatory cycle.
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Old 08-02-2014, 10:17 AM   #59
Dare Vodusek
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Re: LSUS 12-Week Stregth Program

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Originally Posted by Blair Robert Lowe View Post

There is also a Beginners/Intermediate LSU program which is 4 days a week, not 5. It also is not necessarily as long as a program that lasts 3-4 weeks per cycle for 3 cycles and the competition preparatory cycle.
To who would you recommend this program?
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Old 08-05-2014, 07:13 PM   #60
Jordan Derksen
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Re: LSUS 12-Week Stregth Program

Thought I'd mention I started this program today. Pretty excited about it. Finished day 2 today. Managed to get the press day done in about 1:15 and the pull day was 1:30. Not bad since I was feeling out the movements and getting an idea of my 10RM's. Haven't done 10's in probably years. I was developing a slight ache in my knee and wrist and they feel much better doing higher reps like this.

Words cannot describe today how difficult a 5rm snatch was first because I haven't done more than 3 in forever and second because yesterday I did 3 heavy sets of 10 back squats. Yikes.

I may not be able to make all my weeks perfect 5 days so I'll just take days when I need to and extend the 3 weeks into 4 if I have to but I'm looking forward to seeing the end results. Never followed a program like this with phases before or that was planned out longer than 3 weeks.
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