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

 

[ArthurM]

4-6 times a week seems like overkill. If you hit them hard enough with heavy weights you'd be lucky to get 2 workouts in a week. Next to legs, back is a killer.

If you guys are aspiring bodybuilders do it Dorian style, underhand grip pulldowns, reverse grip barbell rows, Hammer Strength rows and deadlifts. If you're stacking the pulldown and got plates to the end of the Hammer Strength, your back should be cooked for days.

Like Dave Tate says in the WSB video, pecs mean nothing, fear the man with huge traps and thick erectors. That's the guy you got to watch out for.

A.

 

[spatts]

2x a week for Hannibal, Project, and I too.

 

[jeremys]

so for right now, until i fix my back, hows this look?

sunday - DE bench
monday - reverse hyper, lats(2 sets of 10, light)
wednesday - ME bench
friday - reverse hyper, lats(4 sets of 8)

 

[spatts]

do you train squat and dead too?

 

[jeremys]

i would like to but...my back...is still bothering me

 

[Screwball]

i would like to but...my back...is still bothering me

Excuses, excuses... Don't feed us that line of bullshit. Get your ass in the gym and work your squat and deadlift. If you are injured then you should be rehabbing your back. You need to quit asking so many questions and start applying what you've learned. IMHO.

 

[Hannibal]

If you are injured then you should be rehabbing your back. You need to quit asking so many questions and start applying what you've learned. IMHO.

Screwball speaks....

It's called "active" recovery for a reason.

 

[jeremys]

is this not a place to ask questions when i have one? jeez

if you've paid any attention you'd realize i'm stuck doing rehab work and bench, until i feel i can safely start up w/ squats and deads again. to do otherwise would only be stupd. i know this because i've tried already..

while i'm not doing rehab work, i have nothing better to do than to ask any questions i have, so i will keep on asking whatever's on my mind

also, if you'd paid any attention whatsoever you'd know i have my first meet tomorrow(wish me luck, fockers ) so of course i'm not gonna go train squat and deads just a couple days before my meet.

i appreciate the feeble attempts at motivation, but dont flame me for asking questions

 

[spatts]

Jeremy, nevermind mister screwball. He's not a doctor. You're young...don't hurt yourself.

Good luck to you tmw, and to Jay too.

Keep us posted on your dead and squat progress, as well as tomorrow's meet results.

 

[Hannibal]

i appreciate the feeble attempts at motivation, but dont flame me for asking questions

Go easy man....just f/n with you. Good luck at your meet. Start rehabbing asap.

 

[jeremys]

lol..k..its good now. thanks

 

[p03t1c]

4-6 times is too much work???? so lets say for example that ME bench day i do some bent over rows and the next day i do some light pulls downs to get the blood in there. on DE day, i do some chest supported rows. and the next day do do some band rows. that would be 4 times in a week. does it sound like too much. NO! it doesn't really sound like much at all. i never said 25 sets per day 6 times a week.

 

[spatts]

Can't speak for the other guys, but I don't consider AR work a "workout." It is, by definition, NOT a workout. When I read "training them 4 times a week" that didn't say "AR two of those times" to me. I think that sounds like a great idea. I'm not just saying that because I do it, either.

 

[Screwball]

i appreciate the feeble attempts at motivation, but dont flame me for asking questions

Damn, the "young one" put it to me. I didn't mean to be so blunt in my delivery but what's done is done. You are right that I don't know your history because I don't read your posts. Rehab using active recovery methods and your time down will be minimal. Good luck at your meet.

One more suggestion for you that may help you with future postings is this: Quality vs. Quantity.

 

[spatts]

Ouch...

Are you TRYING to run people off screwball? At least I'm able to do it without even being aware.

 

[Screwball]

Are you TRYING to run people off screwball? At least I'm able to do it without even being aware.

I thought I was being sincere. I guess my feeble attempt at an apology was as see-though as the dress on a $20 hooker walking the street corner on a Saturday night.

That's right, my mind is in the gutter once again. Unfortunately, it may be where I do my best work.

On a more serious note, I would hate to think that I ran someone off of a board because of something inconsequential that I posted. In all honesty, if someone left the board every time I posted something stupid then this board would only consist of the Okie Crew. The only reason they would still be around is because they accept me for the Screwball that I am.

Oh, and one more thing. I would never spend any less than $50 for a hooker. I have my standards, you know.

 

[spatts]

 

[p03t1c]

spatts...i think u can TRAIN your lats 4+ times a week. for me training means working the muscle. if that means AR or actually in a workout then so be it. if i do band GMs 3 times i day i would consider myself to have trained the hamstring 3 times. just a definition thing. i don't mean working them heavy as hell...just training the muscle.

all i know is that when louie simmons says he workouts 14 times a week he doesnt mean that he does 14 ME/DE days.

 

[spatts]

Gotcha.

 

[jeremys]

thanks, there's no problem

i'll let you in on a little secret..i've been posting a lot to get enough posts where i can have an avatar. lol..

 

[spatts]

HAHAHAHA!!! Go to Pics of Women, and type "Nice," on the first 23 you see.

 

[jeremys]

lol..woop. guess now it'll be 22