Now you might be thing Alright smart ass You made your point but theres a

Now you might be thing alright smart ass you made

This preview shows page 103 - 106 out of 226 pages.

Now, you might be thing, “Alright, smart ass. You made your point, but there’s a problem. I don’t know my actual maxes on special exercises. Now what?” This is where RPE comes into play. The abbreviation RPE stands for Rate of Perceived Exertion. This is nothing more than a fancy way of saying “training by feel.” On these sets, you should be working, but you should be able to finish the sets. During a transmutation block, most of the sets in the specific and general specific exercises should fall somewhere between the scale of 7 - 10 on the chart. Again, this is a guideline and the police will not issue a warrant if you venture out of this range. First Example: Transmutation (4-day)
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104 WORKOUTS & PROGRAMS Copyright © 2017 elitefts. All right reserved. Day 1: Bench Shirted Bench 75 - 90% 4 – 12 total Board Press (shirted or raw) 75 - 85% or by RPE 6 – 15 total Seated Rows 30 – 40 total Band Pull Apart 30 – 40 total Day 2: Deadlift Competition Stance Deadlift 75 - 90% 4 – 12 total SSB Low Box Squat 75% - 85% or by RPE 6 – 15 total Snatch Grip RDL 3 – 4 sets 6 – 10 reps *determined by RPE Abs, Upper Back, Hamstrings 2 - 3 sets each 12 – 20 reps Day 3: Bench Shirted Bench 75 - 90% 4 – 12 total Close Grip Incline 3 – 5 sets 6 – 10 reps * determined by RPE Lat Pulldowns 30 – 40 total Front Raises 30 – 40 total Day 4: Squat Free Squat in briefs, suit bottoms, or briefs and suit bottoms 75 - 90% 4 – 12 total Rack Pulls 75 - 85% or by RPE 6 – 15 total Close Stance Olympic Squat 3 – 4 sets 6 – 10 reps *determined by RPE Abs, Upper Back, Lower Back 2- 3 sets each 12 – 20 reps
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105 WORKOUTS & PROGRAMS Copyright © 2017 elitefts. All right reserved. This is a basic four day split for a transmutation block. The information is for a lifter that is competing geared. If competing raw, disregard the gear suggestions, but still use the percentages and rep schemes. The work becomes more directed as the movements are the competition lifts or their variants. On the bench days, rowing and pulling is kept in, but the volume is reduced from the accumulation block. On squat days, the main movement is the competition squat followed by a general specific movement for the deadlift, followed by another general specific movement for the squat with reduced intensities. The deadlift day follows the same template, except with as DL-SQ-DL setup. Both days have general work done in a circuit at the end to maintain GPP. This may or may not need to be cut depending on feel. The intensity of this work should be low. There are pros and cons to this set up. The pros are the amount of specific and general specific work will have a higher transference to the competition lifts. These lifts also stress training economy as they give a lot of bang for your buck. The cons of a set up like this are that it’s very time consuming. Using big, compound lifts requires more attention to technique. Because of this, more rest is needed between sets. Also, the four day split may not work for everyone because of the time it may take. For some lifters, this split may be too much to recover from. For
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  • Fall '06
  • BrianScassellati
  • strength training,  Higher frequency training

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