1000lb Total and a “sub 5:00” mile

Not quite for me, but close. As a sophomore in HS, I had a 920 lb total and ran a 4:42 for 1600m.

I competed in the 132 lb weight class for powerlifting and had a 230 lb bench, 370 lb deadlift, and 320 lb squat.

I had the top bench in the 132 lb 9th/10th grade division (Michigan), was barely top 10 in the squat, and was just outside the top 10 in deadlift. I believe my total was 6th overall.

2.5 months later, I ran the 4:42 but wasn't lifting much at that time.

GBohannon wrote:

Not quite for me, but close. As a sophomore in HS, I had a 920 lb total and ran a 4:42 for 1600m.

I competed in the 132 lb weight class for powerlifting and had a 230 lb bench, 370 lb deadlift, and 320 lb squat.

I had the top bench in the 132 lb 9th/10th grade division (Michigan), was barely top 10 in the squat, and was just outside the top 10 in deadlift. I believe my total was 6th overall.

2.5 months later, I ran the 4:42 but wasn't lifting much at that time.

I lied. Just talked to my buddy about this (he also power lifted) and he said I was in the 145 lb division as a sophomore. He would remember; he is pretty sharp when it comes to that kind of thing. I must've been 132 as a freshman.

The rest of the post is accurate.

Definitely possible - I currently bench mid 300s (350 paused, 375 touch and go), have recently deadlifted 530, and ran a 37:03 10k a few weeks ago. Haven't raced a mile recently but my guess would be between 4:55 and 5:05.

My squat lags way behind my other two lifts at somewhere around 365.

For Sure wrote:

Definitely possible - I currently bench mid 300s (350 paused, 375 touch and go), have recently deadlifted 530, and ran a 37:03 10k a few weeks ago. Haven't raced a mile recently but my guess would be between 4:55 and 5:05.

My squat lags way behind my other two lifts at somewhere around 365.

Yeah if you’ve run 37:03 a sub 5:00 is in the bag.

I’m 41 and the whole age grading thing doesn’t mean much to me as I don’t feel like it makes much of a difference at this point.

I haven’t done a 1 rep max in a long time but last week I Deadlifted 365 x 5, Squated 315 x 6 and Benched 220 x 5 so based on that I “should” be able to total 1000.

I only run 3x week for 3-4mi usually around 7:00-7:30 pace. I’ve done the occasional workout doing 400s in around 1:15-17 with same time recovery, some short sprints (10 x 50-100m) or some short hills (10 x 100m) or some random uptempo effort (sub 7:00, call it “marathon effort pace”) with the occasional “tempo” mile thrown in around 6:30-45. My running training these days is hardly planned in any way lol.

Alan

When I was doing the dec, I could definitely pull off the 1000lb/5:00 combo. I'm sure most elite decathletes could as well (I wasn't near elite).

My max squat was about 380lb at the time, max DL was about 415, bench was about 200lb, 1500m best while lifting that much was 4:26, so about a 4:46 mile.

I think this is pretty much impossible for any lifter type or any distance type, it really takes somebody with a decathlete type of body to do it.

Matt London has already done this, you are a pencil neck if you haven't.

twink wrote:

Matt London has already done this, you are a pencil neck if you haven't.

He actually ran 7:30, but that comes out to 4:59 when you adjust for his crippled left nut.

drainthefecesswamp wrote:

When I was doing the dec, I could definitely pull off the 1000lb/5:00 combo. I'm sure most elite decathletes could as well (I wasn't near elite).

My max squat was about 380lb at the time, max DL was about 415, bench was about 200lb, 1500m best while lifting that much was 4:26, so about a 4:46 mile.

I think this is pretty much impossible for any lifter type or any distance type, it really takes somebody with a decathlete type of body to do it.

Nah I don’t think so. I think if you take a decent runner (4:30/9:30 HS) and focus mostly on lifting for a couple years they can pull it off. They’ll gain weight, but should still be able to maintain a decent amount of running fitness.

A 1000lb total isn’t that crazy. The squat I think would be the hardest lift to get strong in and still run decent.

Imma see if I can do this combo in the same week a few months from now.

Alan

@Matt_London_413 where you at bro?

I was close, with a 931 total in the 123lb class ( 365 squat, 214 bench and 352 deadlift) while I could also run a 4:33 mile.

...but no cigar wrote:

I was close, with a 931 total in the 123lb class ( 365 squat, 214 bench and 352 deadlift) while I could also run a 4:33 mile.

I think that’s the ticket, being a strong guy in a light weight class.

I’m hovering around 180lbs these days at 5’6”.

Alan

Keep in mind I am 130lbs give or take 2lbs

Bench - 155 (after 5x5 with 135)

Squat - 275 (225 is working weight)

Deadlift 330

Total: 760

1600: 4:36

As a high school senior I was 5’6 150

lbs in the early 90s and most likely would hit 1000 lb club.

Bench: 255

Squat: 405

Deadlift: NM

1600: 4:33.9

Background:

I continued to lift religiously during basketball season in anticipation of walking on D II or playing playing D III football. Cue up Al Bundy or “Glory Days” because that fall I had set the school record for longest kick return, rushed for 140+ yards in two games, and scored the longest touchdown against the 2A state champs. Not many guys can claim they held the school record for the longest TD kick return AND the 3200m/2 mile.

I moved up to the 800/1600 as a senior because state qualifying for the 1600 was soft compared to the 400 and 800. As a junior I had just missed out on state in the 800 by .2 seconds.

Those lifting numbers were due to Bigger, Faster, Stronger (BFS) football lifting, lifelong farm work, and genetics. My high school football coach doubled as the track coach in an era before the internet so I never heard the term “weekly mileage” until college. That’s how I was able to put up big racks and run a 4:33 1600m in the same season.

You could be right. My PRs in high school were 1:58/4:30/16:40. I never ran a 2 mile for time, but came through 2 miles in 5ks a few times in 10:0x, so maybe 9:40 would have been a good guess for 2 mile ability.

When I said "distance type," I meant somebody who just doesn't put on muscle and is shorter and leaner. I graduated high school 6 feet tall and 170 pounds, I didn't look much like a distance runner.

...but no cigar wrote:

I was close, with a 931 total in the 123lb class ( 365 squat, 214 bench and 352 deadlift) while I could also run a 4:33 mile.

Wow, thats a great squat to weight ratio for a runner, up there with elite sprinters.