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

what say you wrote:

stillllll searching..... wrote:

i'll be the first to congratulate the guy, but whats a world class lifter doing posting on a running forum?. the odds are against it being true. call me pessimistic, but it would be like a 4 minute miler not racing and coming on here and posting stuff. or would it?

apparently, you are not aware that there are plenty of sub 4 milers and 13-minute 5kers that post on this forum. also, there are world class coaches posting on this forum too. furthermore, the guy was more like 25% off the world record. thats more like a 5 minute miler posting, not a sub four minute miler.

Incorrect. The guy said he benched 290 and weighed 126. I'm assuming that was raw as he didn't say anything about gear. 290 at 126 would be about 2nd in the US behind Mike Kuhn in the 132 division. Of course at 126 he could fart and make 123. 290 at 123 is flat out stupid. Raw bench presses over 2x bw don't happen very often.

For comparison heres the WPF lists:

He'd be a record holder. Different feds have different rules and so on as well.

Another thing, it would be very odd and rare for someone to develop the strength needed to bench 2x bw and not grow in size...unless this dude is like 4'5", or a midget like Kuhn. Either that or he's got more back arch than McDonalds.

Anyway...YouTube it or it didn't happen..;)

Alan

Runningart,

you inflate your arguments with irrelevant information and poor reasoning. I hope that everyone can see through it. All you do is pick out one point to bash and ignore all of the rest of what is said.

I'm not going to post anything on Youtube or give my name out. That's more information than I want on the internet right now.

Well, apparently, I could be a national record holder, but who cares? It's a weight class with weak participation in a sport with weak participation with weak prize money (triple weakness). There's not much of a sense of achievement in that for me. And it's also not my goal to be a competitive lifter. I just want to get in better and better shape overall.

What does being a record holder have to do with the likelihood of me posting on this forum? Several world class runners(sub 4 and sub 14) and coaches post here including: Jim Spivey, Jack Daniels, OldXCguy, RENATO CANOVA and Antonio Cabral (they even give out their training programs for the world's 2nd and 3rd FASTEST marathoners EVER), and Gerry Lindgren.

I assure you that I cannot drop anymore weight and still be fully functional. I'm a mixed martial artist at 6% body fat in order to stay well under my weight class limit. If anything I need to put on a pound or two!

Ok, raw bench presses over 2x body weight don't happen very often, but how many times have you heard someone claim what I claim? Is your answer a rare number? Then what are you still being negative about?

And how do you know that I didn't grow in size? Unless I am mistaken, I never said anything about my weight. That's another irrelevant point that you've pulled out of the air in order to inflate your argument. I've put on about 5-7 pounds since I started working out. Yes, it is odd and rare that someone can get this strong without gaining much weight, but that's what everyone in this sport of weightlifting manages to do! That's what the whole sport is about. Can't most of the weight-lifting guys under 215lbs bench twice their body weight? So, if you can manage to figure it out, then you'll be good. If not, you move up a weight class and you are not good. What kind of point were you even trying to make? Is that not akin to saying "It'd be very odd and rare for someone to develop the shape necessary to run a 3:50 mile without becoming injured or tired"- Well DUH. Everyone who manages to run 3:50 does so 'cause they are not injured or tired. And yes it's odd and rare, that's why they are great!

That is a lot of wasted words, considering as everyone pretty much knows you are full of shit.

"for what it's worth,

pushups can get you there. that's all i did, and after about 6-7 months of actual bench pressing in the gym, i went from 190 to 290 lbs at 126lbs body weight. But i was doing a ton of pushups. At my peak, I was doing 400+/day in sets of 60 or more. I was also a 15min 5ker. I wish I had known about this pump and run then."

Just do it man. There's many on this board who have wanted to shut Alan up. (I think he gives damn good advice, personally).

I benched 205 at 6'1", 142 in the same three months I ran 3:44. But there was no way I could generate enough energy to get that much stronger without sacrificing my running. If you can do it, you're a freak. I'd love to see a skinny guy putting up that kinds of weight...

Don't get me wrong. For Alan's defense, I think Alan gives sufficient-enough advice, but he or she is just too close-minded for my liking.

He waited in line 3 hours? lol that is some bullshit. The most anyone had to wait in line was maybe 15 minutes. If you got there at 7am (there weren't too many people there at 7) and had to wait until 10am to lift, you wouldn't get much warm up for the race. Maybe that's his next excuse. btw, I just looked up the results and no one ran a 17:07 this year after doing 29 reps.

he or she?

real experience wrote:

Don't get me wrong. For Alan's defense, I think Alan gives sufficient-enough advice, but he or she is just too close-minded for my liking.

Dude, you talk a good game but that's all you do. At least Alan tells the truth. You are a total bullshit artist.

yeah i noticed that too. there was no 17:07 5k after 29 reps....

also, wouldn't it be ideal to wake up really early to let your body 'wake up' for the bench portion. I remember reading that the ideal time of day to lift is afternoon.

at least for running i know personally (and most argue physically as well) the body is able to perform better afternoon/evening versus first thing in the morning.

one other question,

once i start doing some running workouts, would it make sense to do my heavy lifting on the same day as a secondary workout? that way my body has legit 'recovery' days where i'm not doing anything hard.

That's always been my suggestion. Consolidate your stress.

Alan

questions questions questions....

one more; the few people i somewhat trust when it comes to lifting have been overly confident that I can get to 30 reps given my initial test result of 18 bodyweight lifts with no gym background (pushups, 3-5 days a week till exhaustion sometimes, usually in sets. also do dips as well)

so now that i'm following a program in the gym, is the reality of me getting to 30 reps after one year too much? After 3 weeks i feel stronger already, but is this a realistic goal?

anyone else agree with Alan about consolidating stress (heavy lift and running workout same day)? back to back or morning and evening?

A few things from someone who has lifted and ran for over 20 years. (Everyone of my running friends tells me I should do the pump and run).

I am over 40 yrs old now, but at my weights/running best back in 2002 I was 5'11', 145 pounds, benched a max out (2 times) at 240lbs, and ran a 1:53 800m and 15:10 5k. I was able to push my body weight 20+ times, but here's the point:

1. 30 x body weight is brutally difficult. After you bonk, you are next to done. It hits you at about 18 reps.

2. For the guy earlier who said Push-ups got him there--he is either a freak or a liar.

3. The key to bench isn't just benching, it is working your other muscles. Pull-ups, inclines, triceps, biceps, and lat pull downs all help build-up the secondary muscles needed for bench.

4. The biggest limiting factor for a small guy like me was my tendon strength. I actually think my pecs and muscles could have lifted 260-275, but what always gave for me was my wrists in holding the bar. Seriously tough to hold that much wieght above you.

5. Heavy Weight Training should always be down on the same day as you fast running. Your nervous system can only get whacked so many times in a week.

thanks, appreciate the input.

another thing i've incorporated that I really like are 'burns'.

you bench till 75% exhaustion (start to slow/struggle) then the spotter takes off a plate on each side and you immediately do some more reps, take another plate off, and do some more until complete exhaustion. for me it really helps with the endurance aspect. Starting weight will vary depending upon your needs, but initial reps should be about 10, then pull a plate, etc.

from what little ive practiced this so far, I agree with alan and the guy above and i think its best to do them back to back or the lifting portion in the evening. its tough to do a workout in the evening after a grueling morning lift, plus your muscles will be sore for the run which is no fun. so do them same day, but back to back or running first.

Drop sets are fun..:)

That will definetly help that time under tension.

You could also try rest pauses. Take a weight you can lift 10 times. Lift it 8 times. Rack it. Rest no more than 10 seconds. Continue to lift it.

Alan

Alan and others, is this calculator accurate??

enter in the calculators estimation and then also post your actual result.

for example, its says a 155 lb guy who benches his bodyweight 30 times should max at 310...

ooops.. heres the link

halfway down the page

http://www.build-muscle-and-burn-fat.com/bench-press-calculator.html

are you telling me alan webb can't bench 170 30 times?