I am a 31 year old distance runner. I want to be able to do a 220 pound bench press like I could in high school. I think I could probably do a one rep max of about 140-150 right now.

I want to assemble a routine for upper body only, that I can do 2 days a week for about 45 minutes to 1 hour each. My goal is to get my bench press as heavy as possible while keeping my body weight at 165 lbs.

I'm not at 165 pounds yet (177 today), and right now I am doing the Body for Life workout plan (upper body only) to fight off muscle atrophy while I diet. I'm benching 115 on my 4th set of bench presses for 6 reps (no laughing). I'm just starting to figure out what I will be doing after I reach my goal weight in 4 weeks.

I think a reasonable approach would be to do my bench presses like a powerlifter, doing 5 sets of bench presses (8,6,5,3,2) with 3 minutes rests in between sets and then just steamroll through 3x10 per body part for biceps, triceps, shoulders, lats, abs with lighter weights and one minute between sets.

But really the most important thing is my running. Can anyone suggest a better approach than what I have outlined above, while still fitting into my "under an hour two times a week" constraint? I run 6-10 hours a week, and I don't have a lot of time to spend in the gym.

I would probably just do a body core workout, and leave off the isolation moves. But I question the results of any schedule, with all that running, and weight work. You would have to consume thousands, upon thousands of calories daily, just to support your body. Dieting is counter productive to any strength building program.