Ultimate Athlete 4min/ 300 lb bench

I only can base this on pictures I have seen of Joe Falcon but I bet the legend of him benchpressing over 300 is about the same as weight lifters who run under 4 for a mile. They ran under 5 and people say 4. Over 200 pounds would be much more likely, which at his size he probably would still impress many lifters.

Ok so let's hear everyone's PRs on the subject. I ran 4:14 and recently benched 240. Nevermind that the two performances were 10 years apart ......

Ed Spinney once benched 305 in the weight room. He did this while writing an enthralling childrenns novel, the guy could write like no other. Crazy bastard...

Ok, so lets hear PRs on these. I've run 4:14 and recently benched 240. Nevermind that they were 10 years apart .... when I ran 4:14 I would've been lucky to get 170 up.

i've run sub4 and benched 165.

basically i am a fast f***ing pussy.

ask consiglio. he roomed with smokin joe

westie wrote:

T Bone wrote:

Joe Falcon did it. 3:49 plus benched over 300m

This is actually an urban legend. My coach (who knows joe falcon) told me that this was just a joke that Joe falcon told people.

Righty wrote:

Ian "Mongo" Conner could do it.

I second that! Wait, i said it both times.

I'm almost positive I remember reading in the Golden Mile that Herb Elliot did it. Cerutty was big on lifting very heavy weights with low reps. It trains the body to get very strong without hypertrophy. This type of thinking is actually starting to be accepted by a lot of people these days.

someone said paul mcmullen. he played football in high school. i bet he benched at least 300 then. oh and then he ran 3:54

Actually a low weight with a high number of reps doesn't bulk you up.

High weight + low reps = increase in muscle.

what kind of small dong, balding, fat legged, fool would make a post like this?

I'm fairly strong for my size and for a distance runner with years of circuit and calesthenic training.

In college when I was running 31 min for 10k I benched 210 lbs. (1 rep max) in our weight room. I am 5'7" and weighted 132 lbs at the time. It would be very hard for me to imagine a good distance runner benching 300 lbs but its at least concievable for a larger John Walker or Steve Scott type middle distance runner to be in the 275 to 300 lbs range.

I ran 3:44.2 (1500) and 3 years later put up 265lbs. I weighed 155 for the 1500 and 165 for the 265. I bet Alan Webb will be able to put up 300 after he hangs up the spikes and hits the weight room for about 6-10 mo.

Hey, this spike guy always salts good threads. Go to hell spike

I heard Paul McMullen played HS football as well. I bet he threw up 3hundy no problem. Hell, when he was in 3:54 shape his fight weight was 180lb. Good Post

You are partially right. Lifting a very low weight with a high number of reps does build endurance properties and doesn't bulk you up. However, lifting moderate weight at moderate reps 8-12 is the best way to build lean muscle mass.

Lifting high weight as much as 85-90% of max with less than four reps is not a good means of building muscle. If you want to build bigger muscles you need to do at least five reps or more.

Here is a better explaination for you:

"At an average repetition cadence (speed), generally 8 -12 reps per set will elicit the greatest gains in lean mass. Sets consisting of less than 6 or 8 reps generally focus on muscle strength, whereas a high number of reps each set targets muscle endurance.

Detailed Answer:

The conventional view that fewer reps in each set equates to more muscle gain is a bit too simplistic. In reality, when one performs sets with very high weight and low reps, the main physiological change is a strengthening of neuromuscular pathways. In other words, high weight/low reps strengthen the brain's ability to activate muscle. However, if we bump up the reps slightly while decreasing the weight as necessary, the muscle tissue will perform more total work, and thus more muscle growth will occur. However, if the reps are increased too high, the main effect will be an increase in muscle endurance.

Through research, it has been determined that the best range for hypertrophy (muscle gain) is roughly between 8-12 reps. As the reps are decreased from this range, the program will elicit greater strength gains will less size. In contrast, more than 12 reps mainly allows for increases in muscular endurance. Since the majority of the BFL resistance-training program prescribes sets in the 8-12 repetition range, the main effect of the BFL program is an increase in lean body mass."

http://www.bodybuilding.com/fun/easgenq.htm#Q1

I've gone 3:42 for 1500 while being able to bench 235 and eventually benched 275.

Here's the ultimate combo though, run the 100 yard dash and then fish.

What about Webb or Solinsky?

I like how you guys think that because someone is big for a distance runner(over 160) that he is some kind of power lifter. I'd be willing to bet that there are less than a handful of elites that can put up 200 let alone 300.