Dave Tates Program

Expert Discussion Strength Training
1

Dave’s Training Log
For those that want to calculate percentages, Daves’ lifts at the time of this log were SQ 870 BP 585 and DL 740.

SUNDAY DEC7
EXERCISE SETS REPS WEIGHT EXTRA
BENCH PRESS 4 x3 315 BLUE
3x 3 335 BLUE/1 CHAIN
1 x3 315 BLUE
DUMBELL EXTENSION 1x 10 70
2 x8 110
1x 6 110
PULL DOWNS 1 10 170
3 x6 300
CABLE CROSS OVER 4 x10 50
LOW ROWS 3 x8 140
CURLS 3 x10 70
PUSH DOWNS 3 x10 130

MONDAY DEC 8
EXERCISE SETS REPS WEIGHT EXTRA
DEADLIFT 3 MATS 3 3 135
2x 3 225
1x 1 315
1x 1 405
1x 1 495
1 x1 585
1 x1 665 *PR
ARCH CABLE ABS 4 x15 60
GLUTE HAM RAISE 1 x10 BW
2 x8 PINK BAND
STRAIGHT LEG RAISES 3x 20

WED DEC 10
EXERCISE SETS REPS WEIGHT EXTRA

CLOSE GRIP INCLINS 2x 10 135 BLUE BAND
1x 3 185
1x 3 225
1x 3 275
1x 1 315 *PR
1 3 275
CLOSE GRIP INCLINS 3 5 185 DOUBLE BAND
INCLINE SKULL CRUSHERS 1 10 65 DOUBLE BAND
2x 5 95
1x 5 115
ONE ARM PRESS 2 x15 60
1 x10 60
10 40
10 20
ROPE REAR DELT 2 x15 BW
ABS WITH CABLE 4 x20 60

FRIDAY DEC 12
EXERCISE SETS REPS WEIGHT EXTRA

SQUAT 2 x3 135 BLUE BAND
2 x3 225
1x 2 315
1xx 1 405
8 x2 405 BLUE/2 CHAINS
CABLE ABS 4x 15 60
GLUTE HAM RAISE 1 x10 BW
3 x6 BW GREEN BAND
4 BW
REVERSE HYPERS 1x 8 150

SUNDAY DEC 14
EXERCISE SETS REPS WEIGHT EXTRA

BENCH PRESS 2 x6 45
1 x5 95
1 x5 135
1 x3 185
1x 3 225
1x 3 275 BLUE BAND
4x 3 315 BLUE BAND
4 x3 335 BLUE/1 CHAIN
3x 3 315 BLUE BAND
DUMBELL EXTENSION 1x 6 75
1x 8 110
1 x11 110
1 x10 110
PULL DOWNS 4x 8 180
ROPE REAR DELTS 3x 10 BW

MONDAY DEC 15
EXERCISE SETS REPS WEIGHT EXTRA

GOOD MORNINGS SQUAT 1x 10 135
1x 5 225
1x 5 315
1x 3 405
1x 1 495
1x 1 585
1x 1 625
1x 1 650

PULLDOWN ABS 5 x15 5 PLATES
REVERSE HYPERS 4 x10 300

WED DEC 17
EXERCISE SETS REPS WEIGHT EXTRA

BALL PRESS 1 10 45
1x 10 75
1x 10 100
1x 8 155
1x 8 155
1x 6 155
1x 20 100
1x 20 100
SLULL FLOOR EXTENSION 3 8 95 2 CHAIN
2 x6 95 3 CHAIN
1 ARM PRESS 2x 10 60
PUSHDOWNS 3 x15 90

FRIDAY DEC 19
EXERCISE SETS REPS WEIGHT EXTRA
SQUAT 1x 5 135
1 x3 225
1 x3 315
1x 1 405
7x 2 435 BLUE, 2 CHAIN
1x 2 485 ‘’
1x 2 525 ‘’
GLUTE HAM RAISE 1 7 BW
3x 6 GREEN BAND
ARCH ABS 3x 15 60
LEG RAISES 3 x15 BW
REVERSE HYPERS 4 x8 250

SUNDAY DEC 21
EXERCISE SETS REPS WEIGHT EXTRA

BENCH PRESS 1x 10 45
1x 5 45
1x 5 135
1x 3 185
1x 3 225
1x 3 275 BLUE BAND
4x 3 335 ‘’
3x 3 335 BLUE/1 CHAIN
1x 3 315 ‘’
2x 3 315 BLUE

DUMBELL EXTENSIONS 1x 8 110
1x 8 110
1x 12 110
1 x15 110
DUMBELL SIDE RAISE 3 x10 45
LAT PULLS 3x 8 240
DUMBELL CURLS 1x 10 50
CONCENTRATI0N CURL 3x 6 45

MONDAY DEC 22
EXERCISE SETS REPS WEIGHT EXTRA

ARCH BACK GOOD MORNINGS 1 x5 135
1x 5 225
1x 3 315
1x 3 405
1x 3 455
1 x3 495
1 x3 545
1 x3 585
1x 3 635
1x 3 675
DEAD LIFT WITH CHAINS (3 MATS) 2 x2 405 2 CHIAN
2x 2 405 3 CHAIN
2x 2 405 4 CHAIN
2x 2 405 5 CHAIN
ARCH ABS 5x 15 60

WEDENSDAY DEC 24
EXERCISE SETS REPS WEIGHT EXTRA

BALL PRESS 1x 10 50
1 x5 50
1x 10 100
2 x10 155
1 x11 155
ONE ARM PUSHDOWNS 4 x12 30
ROPE REAR DELTS 3 x10 BW
BAND PRESS 2x 5 135 GREEN, BLUE, DOUBLE

FRIDAY DEC 26
EXERCISE SETS REPS WEIGHT EXTRA

SQUAT 14’’ BOX 2x 5 135
2 x2 225
1x 1 315
1 x1 405
4 x2 455 2 CHAIN
3 x2 455 4 CHAIN
1x 1 545 4 CHAIN
ARCH BACK ABS 5x 15 60
REVERSE HYPERS 4x 8 300

SUNDAY DEC 28
EXERCISE SETS REPS WEIGHT EXTRA

BENCH PRESS 2x 10 45
1x 5 135
1x 5 185
1x 3 225
1x 1 275 BLUE BAND
1x 3 335 BLUEBAND
4x 3 335
3x 3 365
ONE ARM EXTENSION 3x 20 40
SIDE RAISES 3x 15 40
LAT PULLS 5x 10 ?

MONDAY DEC 29
EXERCISE SETS REPS WEIGHT EXTRA

GOOD MORNING(ROUNDED) 1 x10 95
1x 5 95
2x 5 135
1x 3 185
1x 3 225
1x 3 275
1x 3 315
2x 3 365
1x 3 405
SIDE ABS PULLDOWNS 4x 15 60
AB BENCH 3 x15 60
AB PULLDOWNS (ROUNDED) 3x 20 60
GLUTE HAM RAISE 4 x10 GREEN PADS
REVERSE HYPERS 4 x15 150

WENESDAY DEC 31
EXERCISE SETS REPS WEIGHT EXTRA

CLOSE GRIP INC. 2 x10 45
1x 5 135
1x 3 135
1x 5 185
1x 3 225
1x 3 275
1x 3 275 1 CHAIN
1 x3 275 2 CAHIN
1 x3 275 3 CHAIN
1 x1 275 4 CHAIN
1 MISS 275 5 CHAIN
WIDE GRIP INCLINE 1x 10 135
1 x10 185
1 x10 185
1 x15 185
FLOOR TRICEP EXTENSIONS 1x 5 95
1 x3 95 1 CHAIN
1x 3 95 2 CHAIN
1x 3 95 3 CHAIN
1x 3 95 5 CHAIN
1x 3 95 5 CHAIN
1x 5 95 5 CHAIN
1x 5 95 5 CHAIN
ONE ARM PRESS 3x 10 60
ONE ARM CONC. HAMMER CURL 3 x6 60

FRIDAY JAN 2
EXERCISE SETS REPS WEIGHT EXTRA

SQUAT 1x 5 135
1x 5 135
1x 3 225
1x 1 315
1x 1 405
4x 2 475 2 CHAIN
3x 2 475 4 CHAIN
1x 1 565 4 CHAIN
1x 2 565 4 CHAIN
ABS ROUNDED 4 x15 60
REVERSE HYPERS 4x 10 300

SUNDAY JAN 4
EXERCISE SETS REPS WEIGHT EXTRA

BENCH PRESS 2x 45 10
2x5 135
1x3 185
1 x225 2
1 x275 1
3 x315 1
1x 365 1
1 x405 1

1x 550 WITH SHIRT
1x 570 NONE OF THEM
1 x600 COULD TOUCH MY
1 x600 CHEST. NEED TO FIND
1x 640 NEW SHIRT
LAT ROWS 4x 10 ?

MONDAY JAN 5
EXERCISE SETS REPS WEIGHT EXTRA

GOOD MORNINGS 2x 5 95
1x 5 135
1 x5 285
1 x3 225
1 x3 275
1 x3 315
1 x3 365
1 x2 425
ABS ROUNDED 5x 15 60
GLUTE HAM RAISE x 50
REVERSE HYPERS 4 x10 300

WENESDAY JAN 7
EXERCISE SETS REPS WEIGHT EXTRA

CLOSE GRIP INCLINE 2x 5 95
2x 5 135
1 x3 185
1x 3 225
1 x3 275
1 x1 275 2 CHAIN
1 x1 275 3 CHAIN
1 x1 275 4 CHAIN
1 x1 275 5 CHAIN
1x MISS 275 6 CHAIN
SKULL CRUSHERS ON FLOOR 1x 5 95 1 CHAIN
1 x5 95 2 CHAIN
1 x5 95 3 CHAIN
1 x5 95 4 CHAIN
1 x5 95 5 CHAIN
1 x5 95 5 CHAIN
CHEAT STYLE 1 x5 145 5 CHAIN

FRIDAY JAN 9
EXERCISE SETS REPS WEIGHT EXTRA

SQUAT 1 x3 135
1 x1 135
1 x2 225
1 x2 315
1 x1 405
1 x1 495
4 x2 505 2 CHAIN
4 x2 505 4 CHAIN
ABS ROUNDED 5x 20 60
REVERSE HYPERS 3x 15 150

SUNDAY JAN 11
EXERCISE SETS REPS WEIGHT EXTRA

no train

MONDAY JAN 12
EXERCISE SETS REPS WEIGHT EXTRA

no train

WENESDAY JAN 14
EXERCISE SETS REPS WEIGHT EXTRA

CLOSE GRIP INCLINE 1x 10 45
2x 5 95
1 x5 135
1 x3 185
1 x3 225
1 x3 275
1 x3 315 1 CHAIN
1 x3 315 2 CHAIN
1 xMISS 315 3 CHAIN

JM FLOOR PRESS 1x 5 135 2 CHAIN
1 x5 185 3 CHAIN
1 x5 185 4 CHAIN
1 x5 185 5 CHAIN
2 x3 235 5 CHAIN
ONE ARM PRESS 3x 10 75
ONE ARM CONC. HAMMER CURL 3x 6 70

SUNDAY JAN 18
EXERCISE SETS REPS WEIGHT EXTRA

BENCH PRESS 1 x10 45
1 x5 95
1 x5 135
1 x3 185
1 x3 225
1 x3 275
1 x3 315
4 3 335
4 x3 355
1 x3 405
DUMBELL TRICEP EXTENSIONS 3x 110 10
BAND LAT PULLS 4 x10 ?

MONDAY JAN 19
EXERCISE SETS REPS WEIGHT EXTRA

ARCH BACKS 1 x5 95
1 x5 135
1 x5 225
1 x5 315
1 x5 405
1 x5 455
1 x5 495
1 x3 585
2 x3 645
CABLE ABS 5x 15 60
REVERSE HYPERS 4x 10 300

2

Maybe the best article I have ever read on squatting. To answer some of the old questions on the old forum about the use of rubber bains and chains.

By: Louie Simmons
Squatting in the 800s and 900s

In 1971 I broke Tony Fratto’s Junior National squat record with a 565. The next year, in Dan Dewelt’s Powerlifting News, I made the Top 10 by squatting 540 and totaling 1540. Inever dreamed of squatting 800, let alone 900, because a dream is just a dream.
Through constant experimentation at Westside Barbell, we have had 24 800 squatters, six over 900 and one 1010, by the incomparable Matt Dimel. Speaking of Matt, this is where the journey began. I will discuss how technology has changed an 800 squat from a shot in the dark to almost a joke. Enjoy the journey, but use only the method described later (with bands). Our methods have evolved since Matt’s time.
Matt was the first to squat 800 at Westside. He accomplished this by using a method of box squatting at four levels per workout. After warming upon a box 4 inches above parallel, we did a single that was about 100 pounds more than a contest best. Then we would drop 50 pounds and squat 2 inches lower, by taking out boards, and do a single. Then we would again drop 2 Inches more. Now we would be at parallel. We could do 50 pounds more at a meet than we could box squat at parallel. (For example, I did a 600 parallel box, 630 at a meet with no equipment in 1973 at 181; 630 parallel box, 680 at a meet with junk equipment in 1978 at 198; 705 parallel box, 765 at a meet in 1980 at 220.) Then we would go 2 inches below parallel for 1-3 sets of 1 rep. This type of squat training stopped in 1983 after I suffered a second fracture of my fifth lumbar vertebra.
We realized that a better method must be used or others would suffer severe injuries. In addition, we noticed that we were very slow but had no idea why.
We found the answer from men we had never heard of before: Verkhoshansky, Siff, Zatsiorski, Ozolin, Baroga, Komi, Vorobyev, Medvedev, Bompa. But the first name without a face was A. S. Prilepin. He had done extensive research on loading, both intensity and volume. I had never considered such things, nor had anyone else at the Club, but I found very quickly that this was the key to every-thing.
We learned the value of the relationship between force and velocity, how to build speed strength and strength speed, and how to control proper volume at any level.
After my back injury healed, I resumed training, but no more progressive gradual overload. Now we would use one weight per workout because the data showed that there is a correct weight percent to train with on the dynamic day. We started the cycle with 70% of our 1 rep max on week 1 and went up to 80% by the end of the cycle. We did multiple sets of 2 reps, aiming for maximal force production (think speed).
Progress in the group started once again. The more lifters I introduced to the system, the lower the percent of a 1 rep max used became. Billy Masters and Angelo Berardinelli were using 60% of a 1-rep max and were making progress. So we tried it. A few years ago, Todd Brock, Kenny Patterson, and Eskil Thomasson made 804 quite easily by using 405-480 for 12-10 sets of 2 reps. An 800 squat was becoming routine among our lifters, but we didn’t stop there.
Vladimir Zatsiorsky and others frequently talked about accommodating resistance (which is using special means to account for increased leverage as you stand up). By attaching chains to the bar, the load could be regulated to accommodate resistance. As the bar is lowered, the ends of the chain pile on the floor and the weight is reduced, enabling one to start the bar up quickly. As the concentric (raising) phase is completed, all the chain weight returns to the bar. The body can handle much more weight at the top of the movement because of improved joint angles. The use of chains moved our average squat to the mid 800’s. But what was more astounding was that we were taking mid 500 squatters into the 800’s in 2 years.
Dave Williams of Liberty University asked me to do some work with large, strong rubber bands made by Jump Stretch Inc. The bands had some added advantages we never dreamed of. First, they accommodate resistance more effectively than chains. The resistance is evenly added to the bar as you stand up (i.e. progressive concentrics). Also they provide accelerated eccentrics (quick lowering). This is great for reversal strength, but can cause tremendous soreness (sometimes called delayed onset of muscle soreness, DOMS). With accelerated eccentrics and progressive concentrics, this method is phenomenal for speed strength and strength speed, depending on how much resistance is added by the bands. A higher percent of weight and a lower percent of band tension results in speed strength. A high percent of band tension and a lighter weight results in strength speed. We have found a combination that has five men at Westside squatting in the 900’s.
Science must play a large role in the development of special strength if you are to be successful. It is the central nervous system that must be addressed. The bands not only accommodate resistance but also increase muscle tension and almost completely eliminate the deceleration phase.
All squat workouts are performed with bands at Westside. The 900 squatters maintain an 810 squat, or 90% of 900, by using 405-455 with added band tension of 200 at the bottom (on the box) and 260 at the top. A 900 squat requires 260 pounds of band tension at the bottom and 375 at the top for 6 sets of 2 reps. The speed day must be accompanied by a maximal effort day 3 days later. Both days require core lifts and special exercises.
The Chinese say that you can give the keys to the universe to a million men and only one will open the door. Be the one!

3

Here’s an old link:

http://www.charliefrancis.com/board/philboard_read.asp?id=129

4

timothy lane
Guest
Bands for bench/squatting need to learn more

I have read alot of articles on the use of bands for training but still dont fully understand the concept. Where can you buy the bands can someone put up a link. Thanks, Tim Any info will be appreciated.

Reply To Original Post

Murph .
Guest

http://www.elitefts.com has bands, and articles on their use.

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CoolColJ
Guest

Tim they just damp the movement towards the end, add extra resistance there, so you are forced to explode hard all the way rather than decclerate like you normally would. They also feel a bit unstable, which can be useful for a different stimulus. A nice way to break through plateaus.

you cna buy them from

http://www.jumpstretch.com

http://www.elitefts.com

http://www.lifestylesport.com/jump_stretch_flex_bands.htm

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CoolColJ
Guest

good for stretching too.

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Tyler
Guest

sometimes i have oasis play in the gym while I am squatting just the sight of them makes me so angry i squat more