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Old 04-10-2014, 11:22 AM   #1
Tim Squires
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LSUS 12-Week Stregth Program

A group of us have started the LSU program that brought up Kendrick Farris and Jared Flemming. Details here:

http://www.builtforthisathletics.com...-lsus-program-

With the open over we wanted to step away from "CrossFit" a bit and focus more on weightlifting and getting stronger. There's a thread at the Pendlay forum regarding the program but was hoping to get a discussion going here with anyone who has or is planning on giving it a few cycles.

Having finished about a week and a half I can whole heartedly say that 10 rep maxes and volume work are the absolute worst. With that being, said I did hit an all time 10rm back squat PR on Monday at 315lb weighting 165 (although 5x10 at 285 yesterday was far from fun).

So far the program has been SUPER refreshing and our interest in training has comeback to where it once was several months ago. For me personally, I really enjoy the limited weightlifting work during the week in the 10s phase. Really makes me look forward to hitting heavy snatch and clean and jerks on Saturdays.
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Old 04-10-2014, 11:35 AM   #2
Andrew Bell
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Re: LSUS 12-Week Stregth Program

Followed the Pendlay thread for a while, and it's a beast of a program, the real deal for sure. I wish there was a version floating around somewhere that put all the details into excel.
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Old 04-10-2014, 11:45 AM   #3
Tim Squires
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Re: LSUS 12-Week Stregth Program

Quote:
Originally Posted by Andrew Bell View Post
Followed the Pendlay thread for a while, and it's a beast of a program, the real deal for sure. I wish there was a version floating around somewhere that put all the details into excel.
Beast for sure. By the time pressing comes up after working through squats, push presses, bench and lunging, shoulders are fried beyond belief.
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Old 04-16-2014, 08:50 AM   #4
Tim Squires
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Re: LSUS 12-Week Stregth Program

Hit 325 for 10 in the back squat and 190 in the push press for all time PRs. If nothing else, this program sure makes us feel strong.
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Old 04-16-2014, 10:44 AM   #5
Andrew Bell
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Re: LSUS 12-Week Stregth Program

Going to put my lifters though it in about 4-5 months.
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Old 04-16-2014, 12:24 PM   #6
Tim Squires
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Re: LSUS 12-Week Stregth Program

The added BB type accessory work has definitely alleviated a lot of the uneasiness some of the girls were having transitioning away from constant metconning. Maybe it's placebo effect or just the added "pumps" but both my wife and another have mentioned how they feel much sexier over the last three weeks than in the last 6 months (not to mention hitting lifetime strength PRs). Both have said they know their butts are looking nicer and it feels like there chests are growing. Excited to move into the 5s next week.

http://instagram.com/p/my7BAYF500/

http://instagram.com/p/mmDT_xF5yI/
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Old 04-16-2014, 06:44 PM   #7
Andrew Daggon
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Re: LSUS 12-Week Stregth Program

I think I will give this program a try sometime in the next six months. I also have been wanting to fit a smolov jr cycle in there somewhere too. I look forward to reading some more of your results
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Old 04-17-2014, 01:14 AM   #8
Blair Robert Lowe
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Re: LSUS 12-Week Stregth Program

Nice numbers Tim. Those pants I hope to forget though. Didn't need that

Sean has posted a lot about the LSU program. Too bad he got himself kicked off here.

I'm just so hesistant about the only squatting twice a week. A lot of the rest of the program makes sense though.
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Old 04-17-2014, 08:38 AM   #9
Tim Squires
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Re: LSUS 12-Week Stregth Program

Ha thanks...Back squat twice a week but also front squats once a week. So far I feel pretty good, though Wednesdays 3-5 sets at 90% plus sets at 95 and 90% of that often get cut short.

Didn't realize Sean got kicked off of here. I know he's still active on the Pendlay forums though. I've actually been trying to get a hold of him through his website but haven't had any luck.
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Old 04-17-2014, 12:42 PM   #10
Blair Robert Lowe
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Re: LSUS 12-Week Stregth Program

I must have missed the Front Squats in weeks of 5 and 3.
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