I guthaned to 99 def on my main and so i had the defense to last longer while training strength and attack.
The way i trained my strength/attack was a welfare setup. ie Nezzy helm/rune body/dskirt/dboots/warriors ring/dragon def. Used dscim for str and a whip for att. Rockcaked to 1 hp and drink 5 abs pots which lasted me 1 hour of complete afk. I recommend this method above dharocks with ppots cause its more afk. As for the xp i think i averaged 60k/hr but im not sure.