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i am planning on starting tate's 9wk basic training program as soon as i get back to school (within a week to two)! it's time for jesus 2 to pack on some massive strength gains in order to reach some lofty goals by the end of this next semester (350 bench, 405 squat, 475 deadlift, all raw). of course, i do have some beginner questions and hopefully i didn't miss them in the readings somewhere. i'm just going down the program from the beginning to end and asking questions about topics as i see them. thanks for any and all help! 
1. the first me squat lift is the goodmorning. though i am pretty much brand new to goodmornings, i know form variations are numerous. what are some thoughts on the best form variation for just starting out?
2. glute-ham raises...these will be hard not only because i've never done them before, but also because finding a suitable apparatus to perform these will be sort of difficult. do any of you have any ideas for the best way to setup for these using standard gym equipment? i think the best idea i came up with was a weighted barbell using smaller diameter plates (25's), but i would most likely have to use more 25's than would be fair for me to steal from others since my school gym doesn't have too many plates in general....
3. i cannot, for the life of me, figure out any way to perform reverse hypers in my school gym. would regular hypers be a reasonable substitute?
4. for secondary exercises where multiple sets of the same reps are performed (e.g. 6x10), what type of loading would best be used? i can think of three main possibilities: choose a weight you could perform all sets for the required reps; choose a weight that you wouldn't be able to complete all sets for desired reps initially, and you would increase the weight when you could complete all sets and reps; and lastly use a pyramid progression increasing weight each set until you reach the desired rep max.
5. would benching off of pins in a rack be a reasonable substitute for the board press?
6. i have not seen anything discussed on tempo for given exercises. on me lifts, how important are eccentrics? for the secondary assistance work (multiple sets of same rep range) i have no idea what sort of a tempo should be used.
7. the one arm press is a shoulder press, right? would it best be performed alternating arms, or doing one side then the other?
8. what would be the best way to perform one-legged squats for this program?
9. not much is said about rest intervals. i believe 4-5 min would be best for me lifts and that de lifts have specific rest intervals. what would be reasonable rest intervals for the assistance work be?
10. i will be brand new to box squats. would it be best to spend a couple weeks to work on form before beginning the program? this would also allow a chance to establish a 1rm in order to find the appropriate weight to be used for de squats.
that is all i have for now. but if i have any more thoughts, comments, or questions, I'LL BE BACK!
once again, thanks for your help!
j2da2
1. the first me squat lift is the goodmorning. though i am pretty much brand new to goodmornings, i know form variations are numerous. what are some thoughts on the best form variation for just starting out?
2. glute-ham raises...these will be hard not only because i've never done them before, but also because finding a suitable apparatus to perform these will be sort of difficult. do any of you have any ideas for the best way to setup for these using standard gym equipment? i think the best idea i came up with was a weighted barbell using smaller diameter plates (25's), but i would most likely have to use more 25's than would be fair for me to steal from others since my school gym doesn't have too many plates in general....
3. i cannot, for the life of me, figure out any way to perform reverse hypers in my school gym. would regular hypers be a reasonable substitute?
4. for secondary exercises where multiple sets of the same reps are performed (e.g. 6x10), what type of loading would best be used? i can think of three main possibilities: choose a weight you could perform all sets for the required reps; choose a weight that you wouldn't be able to complete all sets for desired reps initially, and you would increase the weight when you could complete all sets and reps; and lastly use a pyramid progression increasing weight each set until you reach the desired rep max.
5. would benching off of pins in a rack be a reasonable substitute for the board press?
6. i have not seen anything discussed on tempo for given exercises. on me lifts, how important are eccentrics? for the secondary assistance work (multiple sets of same rep range) i have no idea what sort of a tempo should be used.
7. the one arm press is a shoulder press, right? would it best be performed alternating arms, or doing one side then the other?
8. what would be the best way to perform one-legged squats for this program?
9. not much is said about rest intervals. i believe 4-5 min would be best for me lifts and that de lifts have specific rest intervals. what would be reasonable rest intervals for the assistance work be?
10. i will be brand new to box squats. would it be best to spend a couple weeks to work on form before beginning the program? this would also allow a chance to establish a 1rm in order to find the appropriate weight to be used for de squats.
that is all i have for now. but if i have any more thoughts, comments, or questions, I'LL BE BACK!
once again, thanks for your help!
j2da2
