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Thread: LSUS 10-5-3 Program by Dr Kyle Pierce

  1. #41
    BS wise, from 10's to 5's, I went from 125 to 135. From 5's to 3's I went from 143 (3@152) to 154 (pinned on 2nd@159).

    Decrease in reps was nice. Total squat tonnage of last week of 10's was 5113. First week of 5's was 2091. That's 41% but I calculated all the sets with bar from start to finish vs just over 60%.

    If I wanted to calculate tonnage over 60% from the last week of 10's it would have been 2432. There was none over 70%. For first week of 5's over 60% it would be 1227, just over 58.7% of the last week of 10's. For over 70%, it would have been 648kg but there was nothing in the last week of 10's over 70% to compare it to.

    I only used 3 week instead of 4 week phases. 2nd weeks of 5 and 3's phases were a helluva lot better and the 3rd week is where things generally topped out.

    I don't have the data for week 3 of the 3's but from the last week of 10's to first week of 5's through 2nd week of 3's it looked like this:

    125/10, 135/5, 147+/4, 143/5+152+/3, 154/3+159/1+pinned, 152/3

  2. #42
    Quote Originally Posted by FFF View Post
    That is how they are supposed to be. 90% of what you snatch deadlifted earlier in the week.
    Isn't that horribly light, though? There's probably a good reasoning behind this, but I'm not seeing it at the moment. Why do the pull at such a low percentage of the original lift?

    (Not trying to attack the logic or anything, just trying to figure it out!)

  3. #43
    Isn't that horribly light, though? There's probably a good reasoning behind this
    I think Tony explained earlier once that taking the 2nd day @90% of the first is easier on the body especially on the 4th day straight of volume. Maybe it's why I wasn't worth a shit on Saturday mornings. Could have been a factor.

  4. #44
    AKA Tony Arkitect FFF's Avatar
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    Quote Originally Posted by Blairbob View Post
    I think Tony explained earlier once that taking the 2nd day @90% of the first is easier on the body especially on the 4th day straight of volume. Maybe it's why I wasn't worth a shit on Saturday mornings. Could have been a factor.
    This. Not everything has to be brutally hard for you to get results. I've seen people try to do a 10RM on clean deadlifts on the 2nd pull day, and they usually obliterate their backs.

  5. #45
    Quote Originally Posted by FFF View Post
    This. Not everything has to be brutally hard for you to get results. I've seen people try to do a 10RM on clean deadlifts on the 2nd pull day, and they usually obliterate their backs.
    Thank you for the answers!

  6. #46
    Not everything has to be brutally hard for you to get results. I've seen people try to do a 10RM on clean deadlifts on the 2nd pull day, and they usually obliterate their backs.
    That's why I didn't use straps for the deads the whole cycle and didn't always RDL on Thursday. I can't remember if I used straps in 2014 but I wouldn't be surprised if I did and I ended up tweaking my back three times before I tapped out on the second week. Doing it again, I could probably Clean DL on the Tuesday but that could be rougher after the first day of squats. I may try it again come April.

  7. #47
    After finishing the entire cycle, how do you adjust the maxes in the first tab? For a lot of the exercises, there aren't any new 1RM attempts done at the end.

  8. #48
    This is exactly what should be done. Especially in 10's. You are supposed to work up to 10RM snatch grip deadlift, then thursday do clean grip 3-5x10 at 90% of your 10RM snatch deadlift.
    I hate it when you re-read things and have epiphanies. This would have changed the nature of the program this summer A LOT. My pull wouldn't have been as shot come Saturdays.

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