lat strength for bench

[ArthurM]

I was reading an article on the net and I believe it was Louie Simmons that said to bench 500lbs., you need to have the lat strength and delt strength of a 500lb bencher (tricep strength being a given). I guess the point was your only as good as your weakest link.

I was just curious what kind of weight do the 400lb+ benchers on this board use for lat work like chest supported rows. I normally do a couple of sets with 5 X 45's on the chest supported row for maybe 6-8 reps and my bench right now is 385lb. I was thinking of pushing the lat work harder (either more weight or more sets)on ME day right after tris. I'd like to have 405@205 by year end.

Any input would be great.
TKS,
Arth.

 

[jeremys]

what kind of assistance work is done for delts? i do plate raises probably 2x a week, what else should i be doing?

for lats, i cant do bent over rows or anything like that, because of my current back problem. can i use bands? what can i do with them? sets, reps, times per week?

thanks

 

[JDarty6173]

jeremys...you can still do chest supported rows... All you need is a bench and a squat box or something to put under one end to elevate it..... Put a barbell loaded under the bench, lay down on it...and row towards you..... I love these personally... You can also do these with dumbells 1 arm or both arms at a time..... Chest supported rows take all the stress off of your lower back......

 

[spatts]

Jdarty...that's what we use for chest supported rows too. We also use corner rows for a t-bar for lats...supinated/narrow. I have been doing them in the rack with bands for speed too. Can you do pull ups, jeremy? Wide or reverse grip narrow will hit the lats. Do you have access to hammer strength machines, or another upright/seated hi/mid/low row device?

 

[DOM]

ArthurM,

Strength on chest supported row is not going to carry over directly to whether or not your lats are strong enough to bench 400. For example, you may be able to row 225 like you said, but some 400+ benchers may only row 200. It's not a very good indication.

I'm no 400 bencher yet, but I would say you should constantly work to improve your lats, regardless of whether you think they're lagging behind people with a bench similar to your own.

Sometimes I'll do high back volume after ME day. I'll normally do bent over rows and lat pull downs, and then sometimes on ME day I'll add three sets of seated cable rows, or t-bars, or one arm dumbell rows. This has worked well for me I think.

 

[ArthurM]

Delts I've cut down to just side laterals and rear raises although on a non-bench day I may do seated military press for 3x225x8 and some shrugs and call it quits.

I think I'm going to train lats on a separate day as well. The volume on bench and tri work just zaps my energy to hit back hard. My pulling strength is actually a lot stronger than my pushing, I just cut the volume to follow the WSB style for a bit instead of the 1 bodypart a day bodybuilding thing.

Thanks for the input.

A.

 

[jeremys]

i can do what jdarty suggested, sounds great. i have access to a reverse hyper and other stuff in the school's weight room. i was thinking i'd go in there a couple times a week just to do lats and reverse hyper work. could you help me w/ suggestions for lat days and reverse hyper reps/sets/ times per week?

 

[jeremys]

bump


sorry spatts, i know you posted on the other thread but i can remember what this thread is called and cant with the other one. weird, i know

 

[p03t1c]

you should be hitting the lats like 4-6 times a week. they are important. i don't do very much front delt work. it's not really a big deal. i do side/rear raises though to balance out the muscle. if i had the shoulder horn i'd use it as well.

 

[jeremys]

thanks