Run low 16 5k, bench press body weight 30 times?

also, question about nutrition

when should i ingest protein. immediately after? before? during?

whey protein seems to be the recommended choice - any arguments for another?

some posters dismayed the bench as an accurate representation of upper body strength

for those who feel this way, what do you propose instead.

another posted commented that time credit should be a 1 max bench given in seconds. example 240 lbs would be 4 minutes.

I like it the way it is, but if i had to change i'd propose:

30 max credit at body weight PLUS

1 max bench in seconds

so a 150 guy who does 30 reps and 240 max

and a 185 guy who does 30 reps and 390 max

the 185 guy has a 2:30 lead on the lighter/weaker individual.

anyone else have another means of measuring upper body strength for the pump and run?

I'd suggest BCAAs before and after. .2g per pound bw split up....so for most about 10g before and 10g after. You can also buy a powdered form and "mix it" with a carb source such as juice. BCAAs don't mix well so you're going to likely be scooping and eating or sifting through your teeth..:)

Whey is a good dietary protein if you want to increase your protein intake throughout the day. If you want to consume in peri-workout I'd suggest something like whey + carbs before and after. 30g W/30g C before and after. Again, depends on the whey and your own stomach issues whether or not you can tolerate it.

Alan

You're not going to be able to do a 30 rep max AND a 1 rep max. One or the other will be ugly. It may take quite a few chances to get up to that 1 rep max. When I do a 1 rep max testing it can sometimes take a good 15-30 minutes.

The 30 rep test is just an easier test to administer to countless participants. Pushups are problematic because some may not go through a full range of motion. The Bench is easy to judge...you either touch your chest and go to full extension or you don't...it's pretty black and white.

Alan

why the carbs as well? energy or for faster absorption?

Studies have shown carbohydrates absorb quicker when protein is included in the drink.

You could just not do the pre-drink and just double the post-drink. Lots of Carbs and Aminos post-workout = happy muscular recovery.

Alan

blaznbison24 wrote:

I'm also calling a bluff on the Uncle Rico guy benching 290. For a weightlifting competition, you could easily cut weight and make 113, rehydrate and not lose much strength. It's obvious you're a troll because you'd be one of the best in the world for your size and weren't a professional lifter. And not to mention if you ran low 15s like you said, you probably had a lot of slow twitch muscle fibers, which would not help you have a high max bench.

I never said that I wasn't one of the best in the world. No, I'm not a professional lifter, but I do work out A TON. I don't think that anyone is truly a professional lifter. I'm not aware of much money in the sport. And there is NO way that I could cut 13 pounds. I'm already very lean at 6% body fat.

And running? Low 15s is nothing. Alan Webb could bench 240 and run in the 13s for 5k at ~140 lbs. That is FAR FAR FAR better than anything that I have done. Do you not believe Alan Webb's stats either?

Where in the name of Waldo does it say Webb benches 240? He's also not 130lbs....but anyway...

Alan

this real experience dude is really, really underestimating the benchpress. I bet you Alan Webb, as fit running wise as he is, could maybe, MAYBE, bench his weight, but I'd be very surprised. As for you weighing 130 and benching 290, well that's clearly made up. And going back to your older post about pushups, what the f*** were talking about when you said if you were only lifting your bodyweight you would be staying level?? What the hell is that supposed to mean? From this I get the feeling that you think doing 1 pushup is equivalent to benching your bodyweight. Either way you're a f***ing idiot, and there's millions of guys that "work out a ton" so that's not really justifying your mystical bench. Also, you cannot become a world record holder for you weight class in the benchpress off of 6 months of working out. We clear bitch?

you'd really be 'very surprised' if alan webb can bench his weight just one time?

I think in Sub 4 they have a little bit about Webb's bench press and saying that he was very happy that he got 145 or 155 up 3x10 or something like that. Someone please correct me here. Anyways, he would have to bench probably 140, and off that workout I don't think he would do but 18 or so. From what I understand, Webb was in the weight room a lot so he was in top lifting shape. He's probably one of the strongest elite runnners there are out there. Goes to show just how hard it is to do the 30 reps. Usually, you are a skinny guy that can run really fast or you are a little bulkier which definitely hurts you in the long distance races. Unless you are a letsrun poster, benching 290 lbs while weighing 130.

While there's some interest on this thread, do you guys think you'll ever see a guy go sub 15 and do the 30 reps? That would be really crazy to see someone with that type of fitness.

Look, 21 of the top 40 guys in the 2009 Arnold race put up their body weight 30 times. Anyone can train to lift their own body weight so long as they aren't incredibly small or incredibly big. I can appreciate the difficulty, but I also know that I've made huge gains in body-weight related exercises from baseline to a few months of training, and I'm relatively tall and lanky. Its a matter of getting strong enough to do reps over your body weight and then endurance training at your body weight. I'm confident that a good deal of top-tier runners, if they dedicated a year to benching, could get 30 reps and then run sub 16 off little training.

You guys are some real downers.

So it's just impossible that a 130 lb guy can lift 290 lbs? Especially, when the world record is around 400 lbs? That's like saying that me running a 5 minute mile is a lie while the record is sub 4.

What if the world record holder came on here? Would you not believe him either? What is the deal with you people. It's no wonder that a lot of the great coaches and athletes that used to come on this board do not come on this anymore. Now I see what Salazar was talking about when he said that he tells his athletes to stay off LetsRun.

And University guy, my talk about staying level or whatever...the point of that was that you aren't limited to just one weight when you are doing pushups. You can simulate weights heavier than your bodyweight (minus the weight of your arms since i apparently have to be exact in my speech for you) by adjusting how hard you push yourself off of the ground. Pushups and Benchpressing use the same muscles.

real experience,

All you have to do is show proof. Any of Salazars athletes can easily link to a time they ran. Link us to a race you ran sub 15 and a weightlifting competition you benched 290 weighing 130 and we will all congratulate you.

It is as simple as that.

The point is that the competitors in this event are typically weight lifters first, runners second. I'd like to see some serious runners give it a shot.

As soon as you start getting up to 15 REPs your upper body mass increases a lot, then your running times slowwwwwwwwwwwwwwwwwwwwwwwwwwwwwwww down..... If you get beastly and hit 30 it's quite the balancing act between speed and power. These Pump and Run guys are cool, way cooler than the pencil neck geek runners on here.

1st - I do not want yalls congratulations

2nd - I'm not traveling around the country and paying money in order to gain your trust

3rd - I should not have to show you proof. This is a running forum. We talk about training and running news. We don't bash each other. We listen to each other's experiences and compare it with our own and use it to better ourselves. Who seriously comes on here and tells lies?

I understand that you are doubtful about the things I've said, and there's not much I'm willing to do in order to earn your congrats, so I'll just have to deal with it.

Here's the USAPL 2008 raw list:

http://www.usaplresults.com/?sex=male&gear=raw&lifts=bench+only&division=21&weight_class=132&top=10&display_units=LBS&year=2008

You ain't benching 290 raw buddy...

Alan

2008 GEARED list:

http://www.usaplresults.com/?sex=male&gear=equipped&lifts=bench+only&division=17&weight_class=132&top=10&display_units=LBS&year=2008

Your 400+ world record is geared. Watch Mike Kuhns, who you referenced earlier, bench, or any powerlifer. Notice that "zombie" stance? They can't put their arms down due to the shirt, probably double-ply denim.

Overall raw bench record is over 700 while the GEARED record is over 1000.

Again....you...fail.

Alan