Bench Press Twice Body Weight, Then Run Sub 5....Thoughts.

joedirt wrote:

Could have probably done this in college, but I never was into the whole max bench idea. I could bench 275 for 8 reps at 160 body weight while running 3:55 in the 1500. To get from 245 to 310 in bench would take years at 155#.

Was this a 2-4in off the chest bench? Or a elbows not extended bench?

None of you are benching 2x bodyweight and running a 3:55 1500m.

Alan

It was my usual workout. Touch the chest with the bar and back up.

joedirt wrote:

It was my usual workout. Touch the chest with the bar and back up.

Not at the same time you ran 3:55 and not 275. 8 reps would indicate a 348 or so max bench.

I’m just saying I’ve seen a lot of people bench. I’m not saying you are lying, just maybe misremembering.

Alan

Only smalls bros do that 'bodyweight percentage' crap

315 and sub5... or go home devastated

bigliljoe wrote:

a running buddy of mine is a complete freak of nature. he is 57 now and still runs 5/15 and benches upper 200s. when he was 48 he ran 4.48 for the mile. he weighed around 170-180 and benched over 300. I'm not sure if he could bench 340. I just emailed him to find out. we always joked that he would destroy in one of those Arnold pump and runs. probably go for negative time. hahah.

I won that one year. It has more to do with reps and muscular endurance. They also limit you to 30 reps even though I could do 40 at my weight.

Still bench for fun on occasion now and 245lb is doable at 148lbs. Never really had a desire to go 2 x BW, but I admit for runners it would be and is impressive.

Just about the big 5-0 now and looking forward to a new age group. 4:48 mile at 50 will be fairly easy, but I don't really like the mile all that much. Prefer shorter quicker stuff these days.

I would bet your friend is 5'7-5'8 and weighs 160? Just a guess.

I'm 5'9'. BMI 21.9. The lower one's BMI the more it effects bench press. Not much to do with % of BW. Most national- world class lifters have 25BMI or higher. a 5'5" 155lb lifter has a BMI of 25.8 and I have seen many with this type of body bench twice their weight or more.

For someone with a 25 BMI and who has lower bodyfat, 2 x body wight is about as impressive as 5 minute mile at best.

2 x bodyweight at a BMI of 21 is super impressive and I once saw a 800m runner who was 6' tall 155lbs with long arms bench press 315. I was very impressed. I think there are a lot of 400/800m types that would impress on the old BP if they trained at it for a couple years.

Good luck to the OP, but I would say it might be tougher to get to double BW unless you take a little something.

I've got a similar goal but I am coming at it from the opposite side of the equation...

Goal:

This winter I am going to bench 315 lbs and run a sub-5 mile on a track in the same day. Would people care to see that? I think I will have a buddy come along and film it to use as marketing material for my personal training biz.

Are there any videos of athletes doing this type of effort out there? I think it's one of those things people will have to see otherwise they'll doubt it.

Current Form:

I benched 315 lbs yesterday without it feeling too difficult (see video on IG: @youredominating )... I ran an impromptu 5k last weekend at 205 pounds race morning and I ran an 18:27.

With consistent mileage for a few weeks and some focused speed work I know I can go sub 5 in the mile before the end of 2018. I haven't done a track workout or speed work in years.

History:

I have run many sub 5 miles in my time. I'm 6'1'' 200 lbs and 26 yrs old. I was an elite triathlete in my early 20s. I'm built like a hockey player not a runner. I was always much bigger and stronger than my peers - it was obvious early on that I had picked the wrong sport.

Now I just do minimal running (25-30 mi/wk) and I smash the weights a few times each week. I stay in half decent running shape but I haven't done race efforts in years before last weekend.

Next year:

With more specificity in my training I'm confident I could push that mile time down closer to 4:40 and still keep my bench 1RM above 315lbs. If people like the first video then maybe I'll do another video next year.

Maybe I can go the opposite direction and try to get 2x bodyweight while still running sub 5. I don't really want to bench more than 315 and risk injury to my shoulders and joints.

Love to hear any tips or advice you guys have for getting my run legs back in my late 20s after a few years out of the sport.

Any particular track workouts which you think might be helpful?

Cheers!

Hey bro,

I will smash this before end of year and post a video of it. Check out my ig @youredominating

Any tips for track workouts to get my legs back after a few years out of the sport?

Cheers mate