For the EX runners

Non-Running Sports

9 years ago 07/27/2014 8:18pm EDT

Well as the title states this thread is not for the typical 13:00 5km runners of Letsrun. No, quite the opposite in fact.

This thread is for all those, like myself, who have ended our running careers for whatever reason, yet hang around Letsrun for our general passion of fitness, and well some of the troll threads are funny too.

Anyways, I quit running 2 years ago, when I last weighed in the day I quit I weighed 147 lbs, I am 6'1" all. And at these stats I could bench about 150 as a 1 rep max. I could curl a 30 lb dumbbell with proper form about once. But I could run a 5km in 14:45.

Fast forward to now, I am 205 lbs, still 6'1". I now bench 185 for 3 sets of 8. I curl 35 lb dumbbells for 3 sets of 8 as well. However last I ran a 5km was about 18:50 all out on my toes (mind you in this period of two years I took about 6 months off with no exercise only drinking. and since then have ran maybe 15 times total in the past 1.5 years)

Well for all you Ex runners, what are you some of your fall offs / muscle gains looking like? No lie, I'm kind of proud of mine. Although I would like to run at least under 17 minutes again for a 5km at least once in my life again.

9 years ago 07/27/2014 8:35pm EDT

re: exrunnermyself

Okay I'll bite as I too only come here for the trolls...

I quite running 6 years ago. I weighed 130 and was 6 foot tall. I ran 14:25 5km at this time and couldn't lift worth a crap.

Now 6 years later I have taken up cross fit. I now weigh 185 lbs of lean muscle. I did 50 kipping pull ups in 60 secs for 3 sets yesterday. I also benched 125 lbs 250 times. Not sure what this would equate to as a max.

I also ran a 3km in 8:14 last week, I actually believe this crossfit has made me a better runner.

9 years ago 07/27/2014 8:39pm EDT

re: TrollerOfTrolls

Well I went to this site -

http://www.muscleandstrength.com/tools/bench-press-calculator.html

- it shows that at 125 for 20 reps, ones max equates to 202.

Ventolin could you please extrapolate?

9 years ago 07/27/2014 8:40pm EDT

re: exrunnermyself

Was a 3:50 1500m runner in college; 25:00 8k. Ran a 5k last year in 20min.

I was 6' 140lbs in college and am now 185lbs cut. Prs are: Bench 315x3; Deads 505x1; Squat 455x1.

Never care to run fast again. It's so much more fun being shredded and strong.

9 years ago 07/27/2014 8:41pm EDT

re: exrunnermyself

Honestly this is the worst troll attempt ever. 0/10.

I'm not even sure how you're trying to troll us, but all previous posters are clearly the same person.

9 years ago 07/27/2014 8:43pm EDT

re: leangains

leangains wrote:
Was a 3:50 1500m runner in college; 25:00 8k. Ran a 5k last year in 20min.
I was 6' 140lbs in college and am now 185lbs cut. Prs are: Bench 315x3; Deads 505x1; Squat 455x1.
Never care to run fast again. It's so much more fun being shredded and strong.

OP here. With the risk of sounding well ya know. Dude care to share some of your workout routine? Those are some solid lifts.

9 years ago 07/27/2014 8:48pm EDT

re: exrunnermyself

Reverse pyramid training. I do two working sets of each exercise I do (usually 4-6 sets per muscle, 4-8 reps per set)...first set is a max effort set, second one is 90% of max +1 rep. Each workout I try to increase reps or weight. simple stuff but over time it works wonders.

9 years ago 07/27/2014 8:51pm EDT

re: leangains

can you explain a little better. I'm somewhat new to lifting.

Also if first set is max effort, do you mean 1 rep max, or go til fail? If one rep max I assume you always have a spotter? (I don't)

can you give a quick example for bench. just so I can figure out what you mean by reverse pyramid training

9 years ago 07/27/2014 9:04pm EDT

re: exrunnermyself

Reverse pyramid is just doing your heaviest working set first. The next set is 90% of the max effort set +1 rep.

Max effort is for a prescribed rep range (prescribed by me).

So bench looks like this: 305x4 reps is my first set - I'm aiming to hit failure in the 4-6 rep range. So for 305 I couldn't do another rep; I went to failure on that set. Next set is 275 for 5 reps. This set is short of failure...and that's the point. This allows for better progression in my experience. On a diet, I stop with 2 sets. When I'm in a calorie surplus, I potentially do a third set following the same principle. Only the first, max effort set, is to failure though.

The following week that I do bench, I will try to increase my reps at 305. When I hit 6 reps, I will increase the weight to 310.

Hopefully this makes sense...let me know if it doesnt.

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