Stay tuned for some Chesty Tipstevez in tomorrow’s video post. Make it down to the gym tonight for our Town Hall Meeting; 7pm.
Dave Tate has been involved with powerlifting for nearly three decades as a world-class participant, coach and consultant. He has logged more than 10,000 hours of strength consulting with professional, elite and novice athletes, as well as with professional strength coaches and written more close to 500 articles for magazines and prominent websites. Dave holds elite status in powerlifting (in three weight classes) with best lifts of a 935 squat, 740 deadlift, 610 bench press and a 2,205 total.
When I first jumped into this movement culture, this was the guy; when it comes to powerlifting, Tate knows best. He holds true to the badass Coach who has taught and learned thousands of lessons within the sport. He is one of the main inspirations to my obsession with getting people tighter; if you think your tight enough, you’re not.
Squat Mistake #1 – Thinking its not technical and simple
Squat Mistake #2 – Not setting up TIGHT from head to toe.
Squat Mistake #3 – Not arching the bar out of the rack.
Squat Mistake #4 – Not starting with a arch and ass back
Squat Mistake #5 – Pulling air into your chest and not belly
Squat Mistake #6 – Looking up instead of driving head and traps into the bar
Squat Mistake #7 – Not spreading the floor and pushing knees out.
Squat Mistake #8 – Sitting down instead of back
Squat Mistake #9 – Moving hips first out of the hole. The head and chest must move back first t
Squat Mistake #10 – Not using compensatory acceleration on the concentric phase.
Squat Mistake #11 – Looking down when the lift gets hard. When it gets hard drive head into the bar.
Squat Mistake #12 – Not using a box squat in one form or another.
Squat Mistake #13 – Not squatting with people stronger than you.
Squat Mistake #14 – Thinking there is a huge difference between squat training for raw vs geared.
Squat Mistake #15 – Not having an honest person watching your depth
Squat Mistake #16 – Slacking on training your core.
Squat Mistake #17 – Being a p*ssy that is scared of big weights.
Squat Mistake #18 – Not rotating bars – this can allow for same volume and intensity with a reduction in workload
Squat Mistake #19 – Thinking you know it all when you don’t know “squat”
Here is some passion from the man himself, Check the video out at 4:47 in…
Chesty
Friday
Warm-up: Andy’s Choice
Strength: 25 minutes
6 x 3 Box Squat
6 x 2 Power Clean
Conditioning:
AMRAP 14 of:
3-6-9-12-15…as high as possible of:
Power Clean, 135/95
Box Jump Overs, 24/20 (land on the box and step over to the other side)
Optional Finisher:
EMOMT x 5 min: 30 seconds hollow hold
Saturday
Warm-up: 15 minutes
Light 400 meter run or row
3 minute Glute Bridge Hold
3 minute hip stretch
3 minute ankle stretch
15/15 Banded Shoulder Press
Harder 400 meter row or run
Strength:
1 RM Squat Clean Thruster – 15 minutes to work up to a max
Conditioning: 8 minute time cap
21, 15, 9
Thrusters (95/65 lb)
Toes to Bar (or V-snaps)
Finisher: 5 minute EMOM: 30 sec plank hold (with weight if possible)