you only bench 255 at 185 lbs op? you must be pretty damn tall then, my max is the same but I weigh 30 pounds less than you. I was far from sub 5 shape when I did it though, probably closer to 5:30.
you only bench 255 at 185 lbs op? you must be pretty damn tall then, my max is the same but I weigh 30 pounds less than you. I was far from sub 5 shape when I did it though, probably closer to 5:30.
The muscles are capable of doing it - your internal organs not so much. It's possible, but it's really not healthy.
Like other people have said on here, you really need to pick fast- or slow-twitch muscle fibers. Every time you work out you're training your body to recruit muscle fibers for future workouts. Doing a speed workout then power lifting afterwards is incredibly taxing on your kidneys, central nervous system, etc. You're overwhelming what your brain and body are naturally capable of.
The only way I can see this being done properly is over the course of a very long period of time. There are powerlifting weight classes, so with the right type of training, a smaller guy can build up to 300 lbs over the course of several years without bulking. If he can already run a sub 5, then it's no problem.
And I guess a linebacker body type with an extraordinary cardiovascular system could bust out a sub 5 with some running training. But I very much doubt that even world-class milers could break 5 minutes carrying around 200-230 pounds of weight.
Bottom line - if you're looking to be competitive, pick one. There's a reason the decathalon isn't a popular sport. Fans like to see who's the fastest or strongest -- no one will care how much Galen Rupp can bench press after running a solid 10k race.
I was a D1 800m runner back in the day who did this several times, longer interval workout followed by weightlifting session. I was 6'2" and 165 lbs and had started lifting years before for high school football. For track I mainly did larger number of reps at lower weights but every once in a while I'd see what I could still do for a max. 300 was the most I ever did, usually it was 290. My college mile PR was 4:11 so breaking 5 was never a problem.
ofsaa silver wrote:
How was your lifting this morning pencil? Decline bumbells:
85x15
95x12
110x8
110x8
Dumbell Flys:
45x20
55x15
65x 12
Seated Military Shoulder Press:
95x25
115x20
135x15
185x8
Front Dumbell Raise
4 sets with shrugs in between
Dips
x25
x25
Weighted with 45lb plate 12
Same
Abs
4 sets of rope crunches
Cardio 30 minutes stairs.
Pretty easy workout this morning. Taking my mom antiquing now.
I bet you pressed 300 on bench this morning pretty easy right? What a joke.
Weren't you the guy that claimed to be working like two hours a day? Hard to believe you're not just spouting random BS.
I take all bench numbers with a grain of salt. What most people call a bench is not a bench. If you don't touch your chest its not a bench.
That being said, the bench should be the easiest lift to maintain while running fast, but I call BS on all these 300lb benchers running sub 5...unless you weigh 200lb.
Alan
markschultz25 wrote:
Perfection wrote:The real question is, what marathon time and benching combo is the easiest. Obviously the faster you are the less you have to press, but then you're probably also in worse benching shape, so what is the optimal number.
225-235 would be my guess for a guy.
Probably around there, depending on the person. I did 235 I think the year after a sub-15 5k, but never tried a marathon around then. Does 275 pounds = 3:15 marathon? Probably not, quirk of different counting systems.
RunHarwell wrote:
I very much doubt that even world-class milers could break 5 minutes carrying around 200-230 pounds of weight.
That's ridiculous, of course they could. I broke 5 weighing in the 190s, running (mostly jogging) 15-20 miles a week, and I'm eons away from being a world-class miler.
runningart2004 wrote:
I take all bench numbers with a grain of salt. What most people call a bench is not a bench. If you don't touch your chest its not a bench.
That being said, the bench should be the easiest lift to maintain while running fast, but I call BS on all these 300lb benchers running sub 5...unless you weigh 200lb.
Alan
Yeah someone better tell Ashton Eaton he is full of BS
Under the proposed metric, 259lbs/2:59 is unquestionably the easiest target, as this combination minimizes the ratio of pounds to minutes. That said, I think this metric is flawed, as it doesn't make a lot of sense for a 2:59 marathoner to be able to meet the goal with a 259-lb bench while someone who runs a minute slower has to put up 41 more pounds. A better metric would eliminate this arbitrary gap and would go as follows: (Marathon time in minutes) x (100/60) = (required bench max in pounds).
Sub-3 marathon/300-lb bench within a 24-hr window has been a goal of mine for a while now. I have 15 minutes to spare on the run but still need 20 more pounds on the bench...tough to put on mass while keeping relatively high mileage, but I'm hoping to get there this fall.
I am 188 and run a 4:47 with mostly swim training and not in swim season. I run like 3-5 miles a week
I haven't kept up too much with his running progress, but Pete Rubish is still lifting very well and began his distance running journey a few years ago. Not sure if he is at sub 5 yet, but he's likely close at this point. I think he may have even been a ranked powerlifter when he was admittedly on the sauce.