Bench Press Twice Body Weight, Then Run Sub 5....Thoughts.

How tall are you? If you're a midget you could easily get it.

5'9"

I'm trying to do something similar, current goal:

Deadlift twice my body weight (current weight 130 ibs, deadlifting 200 ibs right now for 3 reps)

25 pull ups

go sub 15 min in the 5k

My training for this:

volume: 130-160 kilometer

Weights:

three times a week, full body workout for low reps 3-6 range and 4-8 working sets

Focusing on just compound movements i.e. squats/squat variations, deadlift, standing over head press, dips, bench press, chin ups and barbell row.

Running workouts:

As said in the Summer of Malmo protocol

Sand Dunes wrote:

I'm trying to do something similar, current goal:

Deadlift twice my body weight (current weight 130 ibs, deadlifting 200 ibs right now for 3 reps)

25 pull ups (current max right now is 10)

go sub 15 min in the 5k (current 5k pr is 16:30)

My training for this:

volume: 130-160 kilometer

Weights:

three times a week, full body workout for low reps 3-6 range and 4-8 working sets

Focusing on just compound movements i.e. squats/squat variations, deadlift, standing over head press, dips, bench press, chin ups and barbell row.

Running workouts:

As said in the Summer of Malmo protocol

Second week taking weight more serious. As opposed to something I did once a week every other week. The weights are really killing my legs. I think I'll add a 2+ hour bike ride in the morning to really shake my legs out. Side note, I really love the deadlift it has really improved my posture and I feel more alpha walking around. Hopefully women notice me more now since hitting the weights more seriously.

Joe Falcon could do twice his weight and break 3:50.

Sand Dunes wrote:

I'm trying to do something similar, current goal:

Deadlift twice my body weight (...) I really love the deadlift it has really improved my posture and I feel more alpha walking around. Hopefully women notice me more now since hitting the weights more seriously.

Make that deadlifting twice your body weight actually using your body weight to do it and we’ll follow you around adoringly, batting our eyelashes so furiously you’ll be able to post about it on letsrun for weeks.

It would really add to your allure if you could get your resting HR to single digits and post those numbers too.

Fhfhfhfhfhfhf wrote:

I'm looking for a new goal to pursue this winter. This summer I ran a 4:52 road mile and have a bench press PR of 245lbs without seriously pursuing it. I'm 37 and currently weigh about 155.

Thougts, input, bashing?

I'm also 37. I could pop off a sub 5 now no prob, my pr 4:12 from age 20. Bench right now 225 without serious (but semiseriously) pursuing it. Pretty sure the lifting isn't hurting my running now, but I certainly hit plateau on the lifting. Last year I could only max 170. To get another 55lb to get to 280, I'm pretty sure I would gain weight, at which point I would slow down over 5 min miles.

I'd be impressed, bro. Pretty sure I could not do this at our age.

Fhfhfhfhfhfhf wrote:

I'm looking for a new goal to pursue this winter. This summer I ran a 4:52 road mile and have a bench press PR of 245lbs without seriously pursuing it. I'm 37 and currently weigh about 155.

I am looking to tap the vast LR knowledge base and see what you guys think, would this be a big accomplishment? I'd could set a bench up at the starting line and go from one to the next. Possibly I could do the bench and mile in less than 5 total.

I think 142 for 284 would be my sweet spot and I'm not really worried about the sub 5 part.

It got me thinking, who could likely do this, Webb, Symonds, Eaton? Or maybe that 50 year old dude that ran 2:30 in London and is probably juiced?

I'd give myself a 30% shot if I go after it.

Thougts, input, bashing?

The bench actually responds to changes in bodyweight moreso than other lifts. Also that reduction in bodyweight will result it quite a bit of strength loss because you’re going to be losing muscle as well as fat.

Also your “bench” is actually touching your chest right?

I give you 0% chance.

Alan

a running buddy of mine is a complete freak of nature. he is 57 now and still runs 5/15 and benches upper 200s. when he was 48 he ran 4.48 for the mile. he weighed around 170-180 and benched over 300. I'm not sure if he could bench 340. I just emailed him to find out. we always joked that he would destroy in one of those Arnold pump and runs. probably go for negative time. hahah.

I think the bench press is a pretty overrated exercise.

Sand Dunes wrote:

I'm trying to do something similar, current goal:

Deadlift twice my body weight (current weight 130 ibs, deadlifting 200 ibs right now for 3 reps)

25 pull ups

go sub 15 min in the 5k

My training for this:

volume: 130-160 kilometer

Weights:

three times a week, full body workout for low reps 3-6 range and 4-8 working sets

Focusing on just compound movements i.e. squats/squat variations, deadlift, standing over head press, dips, bench press, chin ups and barbell row.

Running workouts:

As said in the Summer of Malmo protocol

Uhhh didn’t you say that your or was like 16:44.

410lb bench, then sub 5? That would be impressive, yes.

Sounds like I'm bashing, but...

Regardless of what is or is not realistic in regards to being able to bench twice ones weight AND be capable of sub-5, I would predict that you don't get to a "twice body weight bench", even if you made that your entire focus.

245 at 155BW is at 1.58 xBW. You aren't going to DROP 13 lbs BW and ADD 40 lbs to your bench. That's just not how it works, and sure as hell not when your still under 1.6 xBW at 155, regardless of how serious youve pursued BP. To get to twice xBW, your best bet would be to aim for 300 territory, see how your mass changes, and then readjust your peak BP goals to chase the 2xBW barrier. If you then add the mile pursuits to all this? It blows everything up and you'd certainly end up with nothing.

If you were sitting at 1.7 xBW, you'd have a shot at it, maybe. But you have a long way to go from where you are. Getting to 2.0 in and of itself would be really tough for you.

Fhfhfhfhfhfhf wrote:

I'm looking for a new goal to pursue this winter. This summer I ran a 4:52 road mile and have a bench press PR of 245lbs without seriously pursuing it. I'm 37 and currently weigh about 155.

I am looking to tap the vast LR knowledge base and see what you guys think, would this be a big accomplishment? I'd could set a bench up at the starting line and go from one to the next. Possibly I could do the bench and mile in less than 5 total.

I think 142 for 284 would be my sweet spot and I'm not really worried about the sub 5 part.

It got me thinking, who could likely do this, Webb, Symonds, Eaton? Or maybe that 50 year old dude that ran 2:30 in London and is probably juiced?

I'd give myself a 30% shot if I go after it.

Thoughts, input, bashing?

What is your percentage of body fat? You want to get stronger and you want to lose thirteen pounds? Tell us how you progress toward you goals.

You're main goal just needs to be adding a significant amount to your bench. Gain muscle, train correctly for bench, get a little bigger, see if you can get to 290-300. If you can get there without getting massive, then try losing a bit and see if you can keep the strength. Sweet spot is typically around 12%.

Running wise, sounds like you can probably pull the sub 5 off if you stay below 165-170. The harder part will definitely be the 2x BW bench. Train. See happens.

Or ideally just be a physiological freak like this guy:

https://youtu.be/l84vmuuuHRg?t=241

Pressed 255 at age 35 when I weighed 137. At the time could have run 4:40 or so. last ran sub 5 at 44. 51 in a few months but can still bench press close to 200lb and hope to run sub 17 5k which means close to sub 5.

Strength demolishes pretty rapidly once past 48 though.

Good luck with ur goal.

Good luck! With the right training you could easily crush your bench press goal!

I have a goal of a similar character: Sub 3 hour Marathon the same season as I Benchpress 200 kg (440 lbs). Currently 8-10 minutes away from reaching it..

Pump&Run wrote:

Good luck! With the right training you could easily crush your bench press goal!

I have a goal of a similar character: Sub 3 hour Marathon the same season as I Benchpress 200 kg (440 lbs). Currently 8-10 minutes away from reaching it..

Bwahahahaha !!!!

Sub 3 is an easy jog for most here, so why the laugh?