LSU Shreveport 10-5-3 Program
The LSU Shreveport (LSUS) 10-5-3 Program was developed through collaboration between sports physiologist Dr. Michael Stone and USA Weightlifting Hall of Fame coach Dr. Kyle Pierce. It stands apart from other Olympic lifting programs through its conviction that absolute force production is the primary ceiling of weightlifting performance: once technique is established, the limiting factor is the athlete's ability to generate force, and that force production must be systematically maximized through structured hypertrophy and strength phases.
The program applies classic linear block periodization to a 5-day weekly structure:
- Push Days (Mon/Wed): back squat, push press, bench press, lunges — absolute strength and structural development
- Pull Days (Tue/Thu): snatch and clean derivatives, pulls, pull-ups — posterior chain and pull mechanics
- Saturday: full competition lifts from the floor
Who This Is For
- Intermediate weightlifters whose competition lift progress has stalled due to strength deficits (not technique deficits)
- Athletes who can comfortably train 5 days/week and have exceptional recovery capacity (sleep, nutrition)
- Athletes with solid technique in both competition lifts who are ready for higher absolute volumes
- Not appropriate for: technique-limited athletes who have not yet established consistent receiving positions
Weekly Schedule
| Day | Session | Primary Lifts |
|---|
| Monday | Push A | Back Squat (RM), Push Press, Bench Press |
| Tuesday | Pull A | Snatch Pull, Clean Pull, Pulls, Pull-ups |
| Wednesday | Push B | Back Squat (RM), Barbell Lunge, Push Press, Bench Press |
| Thursday | Pull B | Front Squat, Snatch Pull, Clean Pull, Pull-ups |
| Saturday | Olympic | Snatch, Clean & Jerk (full lifts, velocity sets) |
Friday and Sunday are mandatory rest.
Block Structure and Rep Scheme
| Block | Weeks | Strength Lifts (Squat/Press) | Competition Derivatives |
|---|
| Hypertrophy | 1–3 | Work to 10RM + 2 back-off sets | Snatch: 5 × 3; C&J: 5 × 2 |
| Strength | 4–6 | Work to 5RM + 2 back-off sets | Snatch: 4 × 2; C&J: 4 × 2 |
| Absolute Strength | 7–9 | Work to 3RM + 2 back-off sets | Snatch: 3 × 1; C&J: 3 × 1 |
| Taper | 10–11 | 60–70% volume, maintain intensity | Light technical work |
| Test Week | 12 | — | 1RM snatch + 1RM C&J |
Back-Off Set Protocol
After every strength RM attempt (squat, press, bench):
- First back-off set: 10% below the achieved RM weight, same rep target
- Second back-off set: 5% below the achieved RM weight, same rep target
If the RM is not achieved (rep target missed), the back-off sets are still completed at the planned weights. Record the actual reps achieved.
Monday — Push A
| Exercise | 10s Block | 5s Block | 3s Block |
|---|
| Back Squat | 10RM + 2 back-offs | 5RM + 2 back-offs | 3RM + 2 back-offs |
| Push Press | 4 × 5 | 4 × 5 | 4 × 4 |
| Bench Press | 3 × 10 | 3 × 5 | 3 × 3 |
Tuesday — Pull A
| Exercise | All Blocks |
|---|
| Snatch Pull | 4 × 3 @100–115% snatch 1RM (progresses by block) |
| Clean Pull | 4 × 3 @100–120% clean 1RM (progresses by block) |
| Pull-ups | 3 × max reps |
Wednesday — Push B
| Exercise | 10s Block | 5s Block | 3s Block |
|---|
| Back Squat | 10RM + 2 back-offs | 5RM + 2 back-offs | 3RM + 2 back-offs |
| Barbell Lunge | 3 × 8 each leg | 3 × 6 each leg | 3 × 5 each leg |
| Push Press | 3 × 5 | 3 × 5 | 3 × 4 |
| Bench Press | 3 × 8 | 3 × 5 | 3 × 3 |
Thursday — Pull B
| Exercise | All Blocks |
|---|
| Front Squat | 3 × 3 @80–85% front squat 1RM |
| Snatch Pull | 4 × 3 @100–115% |
| Clean Pull | 4 × 3 @100–120% |
| Pull-ups | 3 × max reps |
Saturday — Olympic Lifts
| Exercise | 10s Block | 5s Block | 3s Block |
|---|
| Snatch | 5 × 3 @78–85% | 4 × 2 @83–90% | 3 × 1 @88–95% |
| Clean & Jerk | 5 × 2 @78–85% | 4 × 2 @83–90% | 3 × 1 @88–95% |
Key Rules
- RM attempts are true maxima. The 10RM, 5RM, and 3RM are the heaviest weights achievable for those reps with good position — not a comfortable working weight. The system relies on progressive RM increments across weeks; if the RM doesn't move up each week, recovery or nutrition is insufficient.
- Competition lifts preserve velocity. The Olympic lifts use lower rep ranges in every block because bar velocity degrades irreparably above 3 reps per set in the snatch and C&J. Never apply the high-rep strength scheme to competition lifts.
- Recovery requirements are non-negotiable. The LSUS system carries massive systemic fatigue cost from its RM attempts and consecutive spinal loading days. Without 8+ hours of sleep and adequate caloric surplus, the program cannot be completed as written.
For higher-frequency training at this level, see glenn_pendlay_programs. After this program, see olympic_weightlifting_advanced.