Now you might be thing alright smart ass you made

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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WORKOUTS & PROGRAMS
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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

105
WORKOUTS & PROGRAMS
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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