I'm looking to get stronger (i.e., join the 1,000lb club - deadlift + squat + bench) while still retaining some speed.
Right now I'm 5'9", 150, can run 16:20 5k, and lift 805lb.
Anyone have any experience with this?
I'd like to know how much speed I'll need to sacrifice in order to make those last 200lb.
Funny. We had this club in college. I ran sub-14:30 while able to do this, but then again, I was a bit of an athletic freak. I didn't gain super muscle mass (max body weight was 138lbs when peak lifting). Stayed pretty super lean, but probably because I topped out at 110/mi week my SR year.
There's a 35 year old, 230 lb powerlifter who has put up over 1500 lb total in a meet and close to 2000 in his gym who runs a 4:15 mile and a 16:05 5k. He does it with a chronically dislocated hip and a hamstring completely detached from the femur. And he runs only 3 times per week.
Not buying a 1000lb total at 138lb and 14:30.
I'm about 900lbs now at 170lb and barely crack 18:00.
What are your lift numbers? Big squats are hard to do when running a lot. That's going to be the hardest lift for a good runner.
I've seen a 155lb guy deadlift 465 (3x bw) and go sub 3:00 marathon. That's probably about the limit for combined max running/lifting potential.
Alan
say it
say his name
say it two more times
brojos will get you
Candyman, candyman, candyman!
Alan
getting stronger wrote:
I'm looking to get stronger (i.e., join the 1,000lb club - deadlift + squat + bench) while still retaining some speed.
Right now I'm 5'9", 150, can run 16:20 5k, and lift 805lb.
Anyone have any experience with this?
I'd like to know how much speed I'll need to sacrifice in order to make those last 200lb.
This really depends on the individual. How hard have you been lifting to get up to 805 lbs? I managed an 830 total (230 bench, 270 squat, 330 dead lift) and ran 16:25 as a junior in HS. At that time, I was 5'11" and weighed 148 lbs. I did not lift very hard at all. I really blasted my upper body, but rarely did leg workouts.
7 years later, I decided to try to chase 1000 lbs while I was still running quite a bit. I came up short, but did manage 945 (255 bench, 315 squat, 370 dead lift) and ran numerous races in the 16:0X range. Around that same time, I also struggled to a 1:21 half and 2:48 marathon. My size was 5'11", 155 lbs.
Shortly thereafter, I quit lifting and kept running at roughly the same perceived effort/mileage. Without the added stress of killing it in the weight room, I ran 15:41 (during a 2 x 5k workout on the track), 1:13 and 2:39. 5'11", 146 lbs.
Long story short: I think that heavy lifting cost me 30+ seconds in the 5k and considerably more in the longer stuff. I guess that my HS info was unneccessary, but I wanted to provide some background.
don't say his name wrote:
say it
say his name
say it two more times
brojos will get you
The things I wrote are what he actually has claimed in writing. He's making money as a trainer based almost entirely on his own performance. Yet we can't mention it here even without comment or skepticism. imo, the strangest restriction on this board.