Kyle Pierce/LSUS/Kendrick Farris program

[thejdeck]

Just finished the first , three weeks of tens. Hit a 4kg strapless pr on my snatch, a 5kg and nearly 10kg clean and jerk pr. The best part was that my body is beat up and not recovered and still able to pr. Taking a light week now.

[nova6868]

Has anyone been using this program? How did you do?

I gave it a shot. Honestly didn't care much for the 10RM weeks. I was quite sore, and lost strength. I also didn't care for doing a 5RM on the lifts. Maybe that's just me. And I had to cut it back to only 4 days a week, that's really all my schedule will allow.

Anyway, I modified the program slightly, and had some really good results. What do you think?

Triples : 3 weeks

Day 1
Snatch or Snatch variation up to 3RM then -5% and -10%
Snatch Pulls 5 RM -5% and -10%
Push press / Snatch Press up to 10 RM -5% and -10%
Bench Rows up to 10RM -5% and -10%


Day 2
BS up to 5 RM -5% and -10%
RDL up to 5RM -5% and -10%
Shrugs up to 10RM -5% and -10%
Abs/GHR-back extensions/Conditioning circuit


Day 3
Clean or Clean variation up to 3RM then -5% and -10%
Clean Pulls 5 RM -5% and -10% or Speed Squats 8x2
Bench Press / Military press up to 10 RM -5% and -10%
Pull ups bodyweight 3x10


Day 4
Snatch and Clean and Jerk, hit between 8-10 reps between 80-90% of max
Front squat 3RM
GHR

[nova6868]

Doubles : 3 weeks
Day 1
Snatch or Snatch variation up to 2 RM then -5% and -10%
Jerk from neck up to 3 RM then -5% and -10%
Push press / Snatch Press up to 5 RM -5% and -10%
Bench Rows up to 5RM -5% and -10%


Day 2
BS up to 3 RM -5% and -10%
RDL up to 3RM -5% and -10%
Shrugs up to 5RM -5% and -10%
Abs/GHR-back extensions/Conditioning circuit


Day 3
Clean or Clean variation up to 2 RM then -5% and -10%
Overhead Squat 3×3 or Speed Squats 8x2
Bench Press / Military press up to 5 RM -5% and -10%
Pull ups - Weighted 3-4×5


Day 4
Snatch and clean and jerk MAX
Front squat 2RM
GHR

[nova6868]

Singles : 2 weeks
Day 1
Clean and Jerk up to 1RM then double at -10%
Clean Pull up to 3RM -5% and -10%
Push press / Snatch Press up to 3 RM -5% and -10%
Bench Rows up to 3RM -5% and -10%


Day 2
BS up to 2 RM -5% and -10%
RDL up to 2RM -5% and -10%
Shrugs up to 3RM -5% and -10%
Abs/GHR-back extensions/Conditioning circuit


Day 3
Snatch up to 1 RM then double at -10%
Snatch Pull up to 3RM -5% -10%
Bench Press / Military press up to 3 RM -5% and -10%
Pull ups - As heavy as possible 3 reps, then drop to BW. 3 sets.


Day 4
Snatch and clean and jerk MAX
Front squat 1-2RM
GHR

[nova6868]

Peak week

Day 1
Snatch up to 1RM -5% and 2-10%
Squat up to 2RM -5% -10%
Push Press up to 2RM -5% -10%
Pull-Ups


Day 2
Clean and jerk up to 1RM -5% and 2-10%
Abs/GHR-back extensions/Conditioning circuit


Day 3
Power Snatch up to 1RM -5% -10%
Power Clean + Power Jerk up to 1RM -5% -10%
Front Squat up to 2RM -5% -10%



Day 4
Snatch and clean and jerk MAX
Front squat 1RM
GHR

[nova6868]

Taper Week

Monday
Snatch and clean and jerk up to 85%

Front squat up to 2RM
Abs/GHR-back extensions/Conditioning circuit


Wednesday
Snatch and clean and jerk up to 75%


Saturday
Competition

[thejdeck]

I think I'm going to do a few lift specfic weeks then jump back on this program because this one gave me my best results (lift wise)

[schabowy90]

I'm gonna bump this because its all super interesting

[DaTruth1]

strong bump. strong super interesting program.

[Quiksilver77]

Would someone please explain the 'up to 10 RM. drop set at -5% and 1 at -10%' on this workout? It's a 10 rep max right? So the starting weight for the lift is the maximum weight you can manage 10 reps at? How many sets is that...3? You work up to your 10RM, then drop the weight 5% for one set and then another 5% (for a total of -10% off your 10RM) for one additional set. Is that how you read this workout?

[JValjean24601]

I have been trying to avoid saying it. And I am not trying to be negative or counter productive. This is from my outside view

We need less blogging, less swag, less bookwriting, less shuck and jive, and less cheering for lifts that 13 yr olds can do in other countries

There used to be a long movie online showing the Bulgarians training under Ivan Abadjiev. It just showed the incredible monotony of the daily grind and when they were under heavy loading it was quite dour, lol. No cheering, no vlogging. But then they came out in competition and ripped the Russians a new one and set records all over the place.

Ivan was telling Krastev in training, right to his face something like "I dont care what u say, u wont make this weight." lol Now over here we would plaster a smiley face on his locker and say "Tony, youre a winner no matter what." Yet under Ivans methods, Krastev snatched the heaviest weight ever snatched. Now, whose methods are working and whose need reexamination?

Over here we have the opposite. Guys are doin lifts that arent close internationally and yet they are being told "youre awesome!" and they have their little teeny girlfriends in the gym filming and cheering, lol

I mean, we seriously are cheering for gym lifts that were MISSED!!! wtf??? in your wildest dreams u cant imagine that in China or Russia

Its totally ridiculous.

Ive got the "creating champions" ironmind tape showing Kolecki and Azinedze (sp?). Here are two guys who set world records but I didnt see any high-fives, no backflips, no hangers on in the gym cheering. It was pretty spartan. Georgi of course had that trick right arm and he was doing a heavy triple and on the third his arm almost gave way and he grimaced etc and the coach was totally nonplussed. over here it would have been all over the vlogosphere about how much the lifter was sacrificing and overcoming....except nobody over here can snatch as much as Georgi


over here we seem to love being the big fish in the little pond and we bask in that but then we have no answers when we get in with the sharks

our top guy trains 5 times per week? in reality, nothing needs to be said after that


Where is the hunger??? you cant tell me the hunger remains when the celebrating has already started. Wheres the humility???



seriously, what kind of crap is this???


Thats whats called the "King of the Platform" nowadays?? That is the example setting for the next generation??


wow, just, wow

Big ups to John! The post of the year for sure! Completely agree with you. Other than the fact that I'm not from the U.S.A. and all (originally from Eastern Europe), now living in the land of the vikings.

The 8-12 reps of clean and jerk in a set seems pointless, as most of the stuff in the 10rep cycle.

[schabowy90]

Would someone please explain the 'up to 10 RM. drop set at -5% and 1 at -10%' on this workout? It's a 10 rep max right? So the starting weight for the lift is the maximum weight you can manage 10 reps at? How many sets is that...3? You work up to your 10RM, then drop the weight 5% for one set and then another 5% (for a total of -10% off your 10RM) for one additional set. Is that how you read this workout?

Precisely

[SG55]

Big ups to John! The post of the year for sure! Completely agree with you. Other than the fact that I'm not from the U.S.A. and all (originally from Eastern Europe), now living in the land of the vikings.

The 8-12 reps of clean and jerk in a set seems pointless, as most of the stuff in the 10rep cycle.

Except we don't do 8 to 12 reps of clean and jerk or snatch in a set. We don't even do 12 reps in the squat.