---

id: lsus_10_5_3
name: LSU Shreveport 10-5-3 Program
aliases: [LSUS 10-5-3, LSU Shreveport program, Pierce weightlifting, Stone Pierce OWL]
category: program
system: olympic
goal: Build maximal absolute strength as the primary performance ceiling, systematically transitioning from hypertrophy (10s) through strength (5s) to absolute strength (3s) before peaking for competition
goals: [power]
level: intermediate
duration_weeks: 12
frequency_per_week: 5
periodization: linear
origin: classic
progression_model: >
  Classic linear periodization divided into three 3-week repetition-maximum blocks, each
  followed by a drop in rep target. Week 1–3: work to a daily 10RM (true repetition
  maximum), followed by 2 back-off sets at 10% and 5% below achieved RM. Week 4–6: same
  protocol but 5RM. Week 7–9: 3RM. Week 10–11: taper (reduce volume to 60–70%, maintain
  intensity). Week 12: test week — attempt new 1RM on snatch and clean & jerk on separate
  days. The competition lifts (snatch and C&J) do not follow the high-rep scheme of
  the strength lifts; their rep targets step down independently to preserve velocity.

exercises:
  - ref: snatch
    role: primary
    frequency_per_week: 1
    technical_notes: >
      Saturday only — full snatch from the floor as the weekly competition lift session.
      During the 10s block: 5 × 3 (preserving bar velocity). During the 5s block: 4 × 2.
      During the 3s block: 3 × 1 (heavy singles, near competition intensity). The
      competition lifts deliberately use lower rep ranges even during hypertrophy blocks
      because high-velocity movements degrade technically and neurologically above 3 reps
      per set. Bar path and receiving position must match competition standard on every rep.

  - ref: clean_and_jerk
    role: primary
    frequency_per_week: 1
    technical_notes: >
      Saturday, after snatch. Same block-specific rep scheme as snatch: 5 × 2 during 10s
      block, 4 × 2 during 5s block, 3 × 1 during 3s block. On Saturday the clean and
      jerk are trained as the full complex — clean, pause in rack 2–3 seconds, jerk.
      This is the weekly "display" session that shows whether the strength built during
      the push and pull days is transferring to competition lift performance.

  - ref: back_squat
    role: primary
    frequency_per_week: 2
    technical_notes: >
      Push Days (Mon and Wed). Work to the block's RM target (10RM → 5RM → 3RM),
      followed by 2 back-off sets at 10% and 5% below the achieved RM. The LSUS system
      treats the back squat as the primary strength builder; leg strength must remain
      the dominant performance ceiling. High-bar position preferred for carry-over to
      Olympic lift positions.

  - ref: front_squat
    role: secondary
    frequency_per_week: 1
    technical_notes: >
      Thursday (Pull Day). 3 × 3 at 80–85% of front squat 1RM. Lower volume than back
      squat because the Saturday C&J session provides additional front squat stimulus.
      Front squat ratio to clean 1RM should be monitored — if the ratio drops below
      120%, shift one Monday back squat session to front squat until the ratio recovers.

  - ref: snatch_pull
    role: secondary
    frequency_per_week: 2
    technical_notes: >
      Pull Days (Tue and Thu). 4 × 3 at 100–105% snatch 1RM during the 10s block;
      progress to 105–115% during the 3s block as absolute strength increases.
      The LSUS system's pull loading is heavier than typical intermediate protocols
      because the high-rep strength blocks build the structural capacity to handle
      supramaximal pulling intensities by mid-program.

  - ref: clean_pull
    role: secondary
    frequency_per_week: 2
    technical_notes: >
      Pull Days (Tue and Thu). 4 × 3 at 100–110% clean 1RM, progressing to 110–120%
      by the 3s block. Focus on bar contact through the mid-thigh transition and
      complete triple extension. LSUS emphasizes that clean pull strength is the
      rate-limiting factor for most intermediate athletes — the pull must be loaded
      to develop explosive hip extension capacity.

  - ref: push_press
    role: secondary
    frequency_per_week: 2
    technical_notes: >
      Push Days (Mon and Wed). 4 × 5 at moderate load (follows back squat). Develops
      overhead structural strength and jerk dip-drive coordination. The LSUS system
      includes the push press as the primary jerk strength builder because it
      overloads the overhead receiving position more effectively than strict press.

  - ref: bench_press
    role: secondary
    frequency_per_week: 2
    technical_notes: >
      Push Days (Mon and Wed), after push press. 3 × 8–10 (10s block) → 3 × 5 (5s
      block) → 3 × 3 (3s block). LSUS includes bench press as a structural exercise
      to develop anterior chest and tricep pressing strength, which provides secondary
      support to the receiving position and jerk stability. Not a competition lift;
      load conservatively.

  - ref: barbell_lunge
    role: secondary
    frequency_per_week: 1
    technical_notes: >
      Push Day (Wednesday only). 3 × 8 each leg. Develops unilateral lower-body
      strength and hip flexor/hip extensor balance that supports the split jerk
      receiving position. Load at moderate weight — the purpose is positional
      strength and hip-knee stability, not maximal loading.

  - ref: pullups
    role: secondary
    frequency_per_week: 2
    technical_notes: >
      Pull Days (Tue and Thu). 3–4 × max reps (bodyweight or weighted). Develops lat
      strength and scapular retraction capacity that reinforces the bar-body contact
      mechanics of both the snatch and clean. The LSUS system treats the pull-up as
      a structural pulling exercise that complements the heavy barbell pulls.

sources:
  - title: "Weightlifting Program Design"
    author: "Stone, M. H., Pierce, K., Haff, G. G."
    year: 2006
    journal: "Journal of Strength and Conditioning Research"
    credibility: expert_consensus
  - title: "LSUS Weightlifting Programme Review"
    author: "Various practitioners"
    year: 2018
    credibility: practitioner
---

# 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):
1. First back-off set: 10% below the achieved RM weight, same rep target
2. 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`.