Modiified LSUS - Blank

Modified LSUS - 10's (Weeks 1-4)
1RM TRACKING
If during your training you hit a heavy single PR in these lifts, you can adjust these numbers at that tim
Back Squat
Front Squat
Overhead Squat
Snatch
Clean
Jerk
Week 1
Day 1
Muscle Snatch
Power Snatch
Power Clean
Day 2
12/22/2014
Weight
Push Press
0
0
Back Squat
0
0
Bench Press
0
0
OHP
0
0
NO REALLY
CORE
To edit this sheet go to 'File' -> 'Ma

Then enter your numbers
Sets x Reps
10RM
10
10
10RM
10
10
10RM
10
10
10RM
10
10
DO THEM
12/23/2014
Weight
SN from Hip
0
0
SN Deadlift
0
0
Shrug
0
0
OHP
0
0
RDL
0
0
Rows
0
0
AHAP
NO REALLY
Notes:
Pull Ups
CORE
Notes:
Week 2
Day 1
Day 2
12/29/2014
Weight
Push Press
0
0
Back Squat
0
0
Bench Press
0
0
OHP
0
0
Sets x Reps
10RM
10
10
10RM
10
10
10RM
10
10
10RM
10
10
12/30/2014
Weight
SN from Hip
0
0
SN Deadlift
0
0
Shrug
0
0
OHP
0
0
CORE
NO REALLY
DO THEM
RDL
0
0
Rows
0
0
AHAP
NO REALLY
Notes:
Pull Ups
CORE
Notes:
Week 3
Day 1
Day 2
1/5/2015
Weight
Push Press
0
0
Back Squat
0
0
Bench Press
0
0
OHP
0
0
NO REALLY
CORE
Sets x Reps
10RM
10
10
10RM
10
10
10RM
10
10
10RM
10
10
DO THEM
1/6/2015
Weight
SN from Hip
0
0
SN Deadlift
0
0
Shrug
0
0
OHP
0
0
RDL
0
0
Rows
0
0
AHAP
NO REALLY
Notes:
Pull Ups
CORE
Notes:
Week 4
Day 1
Day 2
1/12/2015
Weight
Push Press
0
0
Back Squat
0
0
Bench Press
Sets x Reps
10RM
10
10
10RM
10
10
10RM
1/13/2015
Weight
SN from Hip
0
0
SN Deadlift
0
0
Shrug
Bench Press
0
0
OHP
0
0
NO REALLY
CORE
10
10
10RM
10
10
DO THEM
Shrug
0
0
OHP
0
0
RDL
0
0
Rows
0
0
AHAP
NO REALLY
Notes:
Pull Ups
CORE
Notes:
dit this sheet go to 'File' -> 'Make a Copy' or 'Download as'

Then enter your numbers in the yellow cells
START DATE
12/22/2014
Sets x Reps
3 x 10
10
10
10
10
10
10
10
10
10
10
10
DO THEM
12/25/2014
u can adjust these numbers at that time, otherwise don't mess with them!
Push Press
Snatch Push Press
Clean & Jerk
Day 3
Set x Reps
5RM
5
5
10RM
10
10
10RM
10
10
10RM
10
10
10RM
10
10
10RM
10
10
5x5
DO THEM
12/24/2014
Push Press
Back Squat
Bench Press
OHP
CORE
Day 4
Weight
0
0
0
0
0
0
0
0
0
0
0
0
NO REALLY
CN from Hip
CN Deadlift
RDL
Shrug
Pull Ups
CORE
Notes:
Notes:
otes:
Day 3
Set x Reps
5RM
5
5
10RM
10
10
10RM
10
10
10RM
10
10
12/31/2014
Push Press
Back Squat
Bench Press
OHP
Day 4
Weight
0
0
0
0
0
0
0
0
0
0
0
0
Sets x Reps
3 x 10
10
10
10
10
10
10
10
10
10
10
10
1/1/2015
CN from Hip
CN Deadlift
RDL
Shrug
10RM
10
10
10RM
10
10
5x5
DO THEM
CORE
Set x Reps
5RM
5
5
10RM
10
10
10RM
10
10
10RM
10
10
10RM
10
10
10RM
10
10
5x5
DO THEM
1/7/2015
NO REALLY
DO THEM
Pull Ups
CORE
Notes:
Notes:
otes:
Day 3
Push Press
Back Squat
Bench Press
OHP
CORE
Day 4
Weight
0
0
0
0
0
0
0
0
0
0
0
0
NO REALLY
Sets x Reps
3 x 10
10
10
10
10
10
10
10
10
10
10
10
DO THEM
1/8/2015
CN from Hip
CN Deadlift
RDL
Shrug
Pull Ups
CORE
Notes:
Notes:
otes:
Day 3
Set x Reps
5RM
5
5
10RM
10
10
10RM
1/14/2015
Push Press
Back Squat
Bench Press
Day 4
Weight
0
0
0
0
0
0
0
Sets x Reps
3 x 10
10
10
10
10
10
10
1/15/2015
CN from Hip
CN Deadlift
RDL
otes:
10
10
10RM
10
10
10RM
10
10
10RM
10
10
5x5
DO THEM
Bench Press
OHP
CORE
0
0
0
0
0
NO REALLY
10
10
10
10
10
DO THEM
RDL
Shrug
Pull Ups
CORE
Notes:
Notes:
Day 6
Weight
0
0
0
0
0
0
0
0
0
0
AHAP
NO REALLY
Set x Reps
5RM
5
5
10RM
10
10
10
10
10
10
10
10
5x5
DO THEM
12/27/2014
Weight
0
Snatch
Set x Reps
8 - 12
0
Clean & Jerk
8 - 12
Front Squat
2RM
Notes:
Notes:
Day 6
Weight
0
0
0
0
0
0
0
0
0
0
Set x Reps
5RM
5
5
10RM
10
10
10
10
10
10
10
10
1/3/2015
Weight
0
Snatch
Set x Reps
8 - 12
0
Clean & Jerk
8 - 12
Front Squat
2RM
Notes:
AHAP
NO REALLY
Notes:
5x5
DO THEM
Notes:
Day 6
Weight
0
0
0
0
0
0
0
0
0
0
AHAP
NO REALLY
Set x Reps
5RM
5
5
10RM
10
10
10
10
10
10
10
10
5x5
DO THEM
1/10/2015
Weight
0
Snatch
Set x Reps
8 - 12
0
Clean & Jerk
8 - 12
Front Squat
2RM
Notes:
Notes:
Day 6
Weight
0
0
0
0
0
Set x Reps
5RM
5
5
10RM
10
10
10
1/17/2015
Weight
0
Snatch
Set x Reps
8 - 12
0
Clean & Jerk
8 - 12
Front Squat
2RM
0
0
0
0
0
AHAP
NO REALLY
Notes:
10
10
10
10
10
5x5
DO THEM
Front Squat
2RM
Notes:

1RM TRACKING
Back Squat
Front Squat
Overhead Squat
Snatch
Clean
Jerk
Week 5
Day 1
Muscle Snatch
Power Snatch
Power Clean
Day 2
1/19/2015
Weight
Power Jerk
0
0
Back Squat
0
0
Push Press
0
0
Bench Press
0
0
OHP
0
0
NO REALLY
CORE

Sets x Reps
5RM
5
5
8RM
8
8
8RM
8
8
8RM
8
8
8RM
8
8
DO THEM
1/20/2015
SN from Above
Knee
0
0
SN Deadlift
0
0
RDL
0
0
Shrug
0
0
Rows
0
0
Muscle Snatch
0
0
AHAP
NO REALLY
Pull Ups
CORE
Notes:
Weight
Notes:
Week 6
Day 1
Day 2
1/26/2015
Weight
Power Jerk
0
0
Back Squat
0
0
Push Press
0
0
Bench Press
0
0
Sets x Reps
5RM
5
5
8RM
8
8
8RM
8
8
8RM
8
8
1/27/2015
SN from Above
Knee
Weight
0
0
SN Deadlift
0
0
RDL
0
0
Shrug
0
0
OHP
CORE
0
0
NO REALLY
8RM
8
8
DO THEM
Rows
0
0
Muscle Snatch
0
0
AHAP
NO REALLY
Pull Ups
CORE
Notes:
Notes:
Week 7
Day 1
Day 2
2/2/2015
Weight
Power Jerk
0
0
Back Squat
0
0
Push Press
0
0
Bench Press
0
0
OHP
0
0
NO REALLY
CORE
Sets x Reps
5RM
5
5
8RM
8
8
8RM
8
8
8RM
8
8
8RM
8
8
DO THEM
2/3/2015
SN from Above
Knee
0
0
SN Deadlift
0
0
RDL
0
0
Shrug
0
0
Rows
0
0
Muscle Snatch
0
0
AHAP
NO REALLY
Pull Ups
CORE
Notes:
Weight
Notes:
Week 8
Day 1
Day 2
2/9/2015
Weight
Power Jerk
0
0
Back Squat
0
0
Push Press
Sets x Reps
5RM
5
5
8RM
8
8
8RM
2/10/2015
SN from Above
Knee
SN Deadlift
RDL
Weight
0
0
0
0
Push Press
0
0
Bench Press
0
0
OHP
0
0
NO REALLY
CORE
Notes:
8
8
8RM
8
8
8RM
8
8
DO THEM
RDL
0
0
Shrug
0
0
Rows
0
0
Muscle Snatch
0
0
AHAP
NO REALLY
Pull Ups
CORE
Notes:

START DATE
1/19/2015
Sets x Reps
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
DO THEM
1/22/2015
Push Press
Snatch Push Press
Clean & Jerk
Day 3
Set x Reps
3RM
3
3
8RM
8
8
8RM
8
8
8RM
8
8
8RM
8
8
5RM
5
5
5x5
DO THEM
1/21/2015
Power Jerk
Back Squat
Push Press
Bench Press
OHP
CORE
Day 4
Weight
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
NO REALLY
CN from Above
Knee
CN Deadlift
RDL
Shrug
Rows
Muscle Snatch
Pull Ups
CORE
Notes:
otes:
Notes:
Day 3
Set x Reps
3RM
3
3
8RM
8
8
8RM
8
8
8RM
8
8
1/28/2015
Power Jerk
Back Squat
Push Press
Bench Press
Day 4
Weight
0
0
0
0
0
0
0
0
0
0
0
0
Sets x Reps
8
8
8
8
8
8
8
8
8
8
8
8
1/29/2015
CN from Above
Knee
CN Deadlift
RDL
Shrug
8RM
8
8
5RM
5
5
5x5
DO THEM
OHP
CORE
0
0
0
NO REALLY
8
8
8
DO THEM
Rows
Muscle Snatch
Pull Ups
CORE
Notes:
otes:
Notes:
Day 3
Set x Reps
3RM
3
3
8RM
8
8
8RM
8
8
8RM
8
8
8RM
8
8
5RM
5
5
5x5
DO THEM
2/4/2015
Power Jerk
Back Squat
Push Press
Bench Press
OHP
CORE
Day 4
Weight
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
NO REALLY
Sets x Reps
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
DO THEM
2/5/2015
CN from Above
Knee
CN Deadlift
RDL
Shrug
Rows
Muscle Snatch
Pull Ups
CORE
Notes:
otes:
Notes:
Day 3
Set x Reps
3RM
3
3
8RM
8
8
8RM
2/11/2015
Power Jerk
Back Squat
Push Press
Day 4
Weight
0
0
0
0
0
0
0
Sets x Reps
8
8
8
8
8
8
8
2/12/2015
CN from Above
Knee
CN Deadlift
RDL
otes:
8
8
8RM
8
8
8RM
8
8
5RM
5
5
5x5
DO THEM
Push Press
Bench Press
OHP
CORE
0
0
0
0
0
0
0
0
NO REALLY
8
8
8
8
8
8
8
8
DO THEM
RDL
Shrug
Rows
Muscle Snatch
Notes:
Pull Ups
CORE
Notes:
Day 6
Weight
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
AHAP
NO REALLY
Set x Reps
3RM
3
3
8RM
8
8
8
8
8
8
8
8
8
8
8
5
5
5
5x5
DO THEM
1/24/2015
Weight
0
Snatch
Set x Reps
8 - 12
0
Clean & Jerk
8 - 12
Front Squat
2RM
Notes:
Notes:
Day 6
Weight
0
0
0
0
0
0
0
0
0
0
Set x Reps
3RM
3
3
8RM
8
8
8
8
8
8
8
8
1/31/2015
Weight
0
Snatch
Set x Reps
8 - 12
0
Clean & Jerk
8 - 12
Front Squat
2RM
Notes:
0
0
0
0
0
0
AHAP
NO REALLY
Notes:
8
8
8
5
5
5
5x5
DO THEM
Notes:
Day 6
Weight
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
AHAP
NO REALLY
Set x Reps
3RM
3
3
8RM
8
8
8
8
8
8
8
8
8
8
8
5
5
5
5x5
DO THEM
2/7/2015
Weight
0
Snatch
Set x Reps
8 - 12
0
Clean & Jerk
8 - 12
Front Squat
2RM
Notes:
Notes:
Day 6
Weight
0
0
0
0
0
Set x Reps
3RM
3
3
8RM
8
8
8
2/14/2015
Weight
0
Snatch
Set x Reps
8 - 12
0
Clean & Jerk
8 - 12
Front Squat
2RM
0
0
0
0
0
0
0
0
0
0
0
AHAP
NO REALLY
Notes:
8
8
8
8
8
8
8
8
5
5
5
5x5
DO THEM
Front Squat
2RM
Notes:

1RM TRACKING
Back Squat
Front Squat
Overhead Squat
Snatch
Clean
Jerk
Week 9
Day 1
Muscle Snatch
Power Snatch
Power Clean
Day 2
2/16/2014
Weight
Power Jerk
0
0
Back Squat
0
0
Push Press
0
0
Bench Press
0
0
OHP
0
0
NO REALLY
CORE

Sets x Reps
3RM
3
3
5RM
5
5
5RM
5
5
5RM
5
5
5RM
5
5
DO THEM
2/17/2014
SN from Below
Knee
0
0
SN Deadlift
0
0
RDL
0
0
Shrug
0
0
Rows
0
0
Muscle Snatch
0
0
AHAP
NO REALLY
Pull Ups
CORE
Notes:
Weight
Notes:
Week 10
Day 1
Day 2
2/23/2014
Weight
Power Jerk
0
0
Back Squat
0
0
Push Press
0
0
Bench Press
0
0
Sets x Reps
3RM
3
3
5RM
5
5
5RM
5
5
5RM
5
5
2/24/2014
SN from Below
Knee
Weight
0
0
SN Deadlift
0
0
RDL
0
0
Shrug
0
0
OHP
CORE
0
0
NO REALLY
5RM
5
5
DO THEM
Rows
0
0
Muscle Snatch
0
0
AHAP
NO REALLY
Pull Ups
CORE
Notes:
Notes:
Week 11
Day 1
Day 2
3/2/2014
Weight
Power Jerk
0
0
Back Squat
0
0
Push Press
0
0
Bench Press
0
0
OHP
0
0
NO REALLY
CORE
Sets x Reps
3RM
3
3
5RM
5
5
5RM
5
5
5RM
5
5
5RM
5
5
DO THEM
3/3/2014
SN from Below
Knee
0
0
SN Deadlift
0
0
RDL
0
0
Shrug
0
0
Rows
0
0
Muscle Snatch
0
0
AHAP
NO REALLY
Pull Ups
CORE
Notes:
Weight
Notes:
Week 12
Day 1
Day 2
3/9/2014
Weight
Power Jerk
0
0
Back Squat
0
0
Push Press
Sets x Reps
3RM
3
3
5RM
5
5
5RM
3/10/2014
SN from Below
Knee
SN Deadlift
RDL
Weight
0
0
0
0
Push Press
0
0
Bench Press
0
0
OHP
0
0
NO REALLY
CORE
Notes:
5
5
5RM
5
5
5RM
5
5
DO THEM
RDL
0
0
Shrug
0
0
Rows
0
0
Muscle Snatch
0
0
AHAP
NO REALLY
Pull Ups
CORE
Notes:

START DATE
2/16/2014
Sets x Reps
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
DO THEM
2/19/2014
Push Press
Snatch Push Press
Clean & Jerk
Day 3
Set x Reps
3RM
3
3
5RM
5
5
5RM
5
5
5RM
5
5
5RM
5
5
3RM
3
3
5x5
DO THEM
2/18/2014
Power Jerk
Back Squat
Push Press
Bench Press
OHP
CORE
Day 4
Weight
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
NO REALLY
CN from Below
Knee
CN Deadlift
RDL
Shrug
Rows
Muscle Snatch
Pull Ups
CORE
Notes:
otes:
Notes:
Day 3
Set x Reps
3RM
3
3
5RM
5
5
5RM
5
5
5RM
5
5
2/25/2014
Power Jerk
Back Squat
Push Press
Bench Press
Day 4
Weight
0
0
0
0
0
0
0
0
0
0
0
0
Sets x Reps
5
5
5
5
5
5
5
5
5
5
5
5
2/26/2014
CN from Below
Knee
CN Deadlift
RDL
Shrug
5RM
5
5
3RM
3
3
5x5
DO THEM
OHP
CORE
0
0
0
NO REALLY
5
5
5
DO THEM
Rows
Muscle Snatch
Pull Ups
CORE
Notes:
otes:
Notes:
Day 3
Set x Reps
3RM
3
3
5RM
5
5
5RM
5
5
5RM
5
5
5RM
5
5
3RM
3
3
5x5
DO THEM
3/4/2014
Power Jerk
Back Squat
Push Press
Bench Press
OHP
CORE
Day 4
Weight
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
NO REALLY
Sets x Reps
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
DO THEM
3/5/2014
CN from Below
Knee
CN Deadlift
RDL
Shrug
Rows
Muscle Snatch
Pull Ups
CORE
Notes:
otes:
Notes:
Day 3
Set x Reps
3RM
3
3
5RM
5
5
5RM
3/11/2014
Power Jerk
Back Squat
Push Press
Day 4
Weight
0
0
0
0
0
0
0
Sets x Reps
5
5
5
5
5
5
5
3/12/2014
CN from Below
Knee
CN Deadlift
RDL
otes:
5
5
5RM
5
5
5RM
5
5
3RM
3
3
5x5
DO THEM
Push Press
Bench Press
OHP
CORE
0
0
0
0
0
0
0
0
NO REALLY
5
5
5
5
5
5
5
5
DO THEM
RDL
Shrug
Rows
Muscle Snatch
Notes:
Pull Ups
CORE
Notes:
Day 6
Weight
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
AHAP
NO REALLY
Set x Reps
3RM
3
3
5RM
5
5
5
5
5
5
5
5
5
5
5
3
3
3
5x5
DO THEM
2/21/2014
Weight
AHAP
Snatch
Set x Reps
8 - 12
AHAP
Clean & Jerk
8 - 12
Front Squat
2RM
Notes:
Notes:
Day 6
Weight
0
0
0
0
0
0
0
0
0
0
Set x Reps
3RM
3
3
5RM
5
5
5
5
5
5
5
5
2/28/2014
Weight
AHAP
Snatch
Set x Reps
8 - 12
AHAP
Clean & Jerk
8 - 12
Front Squat
2RM
Notes:
0
0
0
0
0
0
AHAP
NO REALLY
Notes:
5
5
5
3
3
3
5x5
DO THEM
Notes:
Day 6
Weight
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
AHAP
NO REALLY
Set x Reps
3RM
3
3
5RM
5
5
5
5
5
5
5
5
5
5
5
3
3
3
5x5
DO THEM
3/7/2014
Weight
AHAP
Snatch
Set x Reps
8 - 12
AHAP
Clean & Jerk
8 - 12
Front Squat
2RM
Notes:
Notes:
Day 6
Weight
0
0
0
0
0
Set x Reps
3RM
3
3
5RM
5
5
5
3/14/2014
Weight
AHAP
Snatch
Set x Reps
8 - 12
AHAP
Clean & Jerk
8 - 12
Front Squat
2RM
0
0
0
0
0
0
0
0
0
0
0
AHAP
NO REALLY
Notes:
5
5
5
5
5
5
5
5
3
3
3
5x5
DO THEM
Front Squat
2RM
Notes:

1RM TRACKING
Back Squat
Front Squat
Overhead Squat
Snatch
Clean
Jerk
Week 9
Day 1
Muscle Snatch
Power Snatch
Power Clean
Day 2
3/16/2014
Weight
Split Jerk
0
0
Back Squat
0
0
Push Press
0
0
Bench Press
0
0
OHP
0
0
NO REALLY
CORE

Sets x Reps
3RM
3
3
5RM
5
5
5RM
5
5
5RM
5
5
5RM
5
5
DO THEM
3/17/2014
Weight
Snatch
0
0
SN Pull
0
0
SN Deadlift
0
0
RDL
0
0
Rows
0
0
AHAP
NO REALLY
Pull Ups
CORE
Notes:
Notes:
Week 10
Day 1
Day 2
3/23/2014
Weight
Split Jerk
0
0
Back Squat
0
0
Push Press
0
0
Bench Press
0
0
Sets x Reps
3RM
3
3
5RM
5
5
5RM
5
5
5RM
5
5
3/24/2014
Weight
Snatch
0
0
SN Pull
0
0
SN Deadlift
0
0
RDL
0
0
OHP
CORE
0
0
NO REALLY
5RM
5
5
DO THEM
Rows
Pull Ups
CORE
0
0
AHAP
NO REALLY
Notes:
Notes:
Week 11
Day 1
Day 2
3/30/2014
Weight
Split Jerk
0
0
Back Squat
0
0
Push Press
0
0
Bench Press
0
0
OHP
0
0
NO REALLY
CORE
Sets x Reps
3RM
3
3
5RM
5
5
5RM
5
5
5RM
5
5
5RM
5
5
DO THEM
3/31/2014
Weight
Snatch
0
0
SN Pull
0
0
SN Deadlift
0
0
RDL
0
0
Rows
0
0
AHAP
NO REALLY
Pull Ups
CORE
Notes:
Notes:
Week 12
Day 1
Day 2
4/6/2014
Weight
Split Jerk
0
0
Back Squat
0
0
Push Press
Sets x Reps
3RM
3
3
5RM
5
5
5RM
4/7/2014
Weight
Snatch
0
0
SN Pull
0
0
SN Deadlift
Push Press
0
0
Bench Press
0
0
OHP
0
0
NO REALLY
CORE
5
5
5RM
5
5
5RM
5
5
DO THEM
SN Deadlift
0
0
RDL
0
0
Rows
0
0
AHAP
NO REALLY
Pull Ups
CORE
Notes:
Notes:

START DATE
3/16/2014
Sets x Reps
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
DO THEM
3/19/2014
Push Press
Snatch Push Press
Clean & Jerk
Day 3
Set x Reps
3RM
3
3
3RM
3
3
3RM
3
3
3RM
3
3
3RM
3
3
5x5
DO THEM
3/18/2014
Split Jerk
Back Squat
Push Press
Bench Press
OHP
CORE
Day 4
Weight
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
NO REALLY
Clean
Clean Pull
Clean Deadlift
RDL
Rows
CORE
Notes:
Notes:
otes:
Day 3
Set x Reps
3RM
3
3
3RM
3
3
3RM
3
3
3RM
3
3
3/25/2014
Split Jerk
Back Squat
Push Press
Bench Press
Day 4
Weight
0
0
0
0
0
0
0
0
0
0
0
0
Sets x Reps
3
3
3
3
3
3
3
3
3
3
3
3
3/26/2014
Clean
Clean Pull
Clean Deadlift
RDL
3RM
3
3
5x5
DO THEM
OHP
CORE
0
0
0
NO REALLY
3
3
3
DO THEM
Rows
CORE
Notes:
Notes:
otes:
Day 3
Set x Reps
3RM
3
3
3RM
3
3
3RM
3
3
3RM
3
3
3RM
3
3
5x5
DO THEM
4/1/2014
Split Jerk
Back Squat
Push Press
Bench Press
OHP
CORE
Day 4
Weight
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
NO REALLY
Sets x Reps
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
DO THEM
4/2/2014
Clean
Clean Pull
Clean Deadlift
RDL
Rows
CORE
Notes:
Notes:
otes:
Day 3
Set x Reps
3RM
3
3
3RM
3
3
3RM
4/8/2014
Split Jerk
Back Squat
Push Press
Day 4
Weight
0
0
0
0
0
0
0
Sets x Reps
3
3
3
3
3
3
3
4/9/2014
Clean
Clean Pull
Clean Deadlift
otes:
3
3
3RM
3
3
3RM
3
3
5x5
DO THEM
Push Press
Bench Press
OHP
CORE
0
0
0
0
0
0
0
0
NO REALLY
Notes:
3
3
3
3
3
3
3
3
DO THEM
Clean Deadlift
RDL
Rows
CORE
Notes:
Day 6
Weight
0
0
0
0
0
0
0
0
0
0
0
0
NO REALLY
Set x Reps
3RM
3
3
3RM
3
3
3RM
3
3
3
3
3
3
3
3
DO THEM
3/21/2014
Weight
AHAP
Snatch
Set x Reps
8 - 12
AHAP
Clean & Jerk
8 - 12
Front Squat
2RM
Notes:
Notes:
Day 6
Weight
0
0
0
0
0
0
0
0
0
Set x Reps
3RM
3
3
3RM
3
3
3RM
3
3
3
3
3
3/28/2014
Weight
AHAP
Snatch
Set x Reps
8 - 12
AHAP
Clean & Jerk
8 - 12
Front Squat
2RM
Notes:
0
0
0
NO REALLY
Notes:
3
3
3
DO THEM
Notes:
Day 6
Weight
0
0
0
0
0
0
0
0
0
0
0
0
NO REALLY
Set x Reps
3RM
3
3
3RM
3
3
3RM
3
3
3
3
3
3
3
3
DO THEM
4/4/2014
Weight
AHAP
Snatch
Set x Reps
8 - 12
AHAP
Clean & Jerk
8 - 12
Front Squat
2RM
Notes:
Notes:
Day 6
Weight
0
0
0
0
Set x Reps
3RM
3
3
3RM
3
3
3RM
4/11/2014
Weight
AHAP
Snatch
Set x Reps
8 - 12
AHAP
Clean & Jerk
8 - 12
Front Squat
2RM
0
0
0
0
0
0
0
0
NO REALLY
Notes:
3
3
3
3
3
3
3
3
DO THEM
Front Squat
2RM
Notes:

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Modified LSUS - 10's (Weeks 1-4)

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Modified LSUS - 8's (Weeks 5-8)

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Modified LSUS - 5's (Weeks 9-12)

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Modified LSUS - 3's (Weeks 13-16)

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