Tom @tom@pumpitbetter.com

Off to a #workout. Didn't plan to do one today, but I'll take the rest of the week off to travel so idk.

Today's Workout:

Overhead Press: worked up to a set of 8 @ 135lbs. Aiming for an RPE 8/RIR 2, probably more like RPE 7.5/RIR 3.
Push Press: worked up to a set of 6 @ 175lbs at RPE 8, then 4x3 @ 135lbs EMOM.
Close grip bench/Pendlay Rows (superset): 2x12 @ 135lbs. These were exhausting!

I have video but they're too large to post now. Here's a photo of the dog instead.

I also need to write a reference for the terms/acronyms I use! I'll do that one of these days.

Today's Workout:

Overhead Press: worked up to a set of 8 @ 135lbs. Aiming for an RPE 8/RIR 2, probably more like RPE 7.5/RIR 3.
Push Press: worked up to a set of 6 @ 175lbs at RPE 8, then 4x3 @ 135lbs EMOM.
Close grip bench/Pendlay Rows (superset): 2x12 @ 135lbs. These were exhausting!

I also need to write a reference for the terms/acronyms I use! I'll do that one of these days.

The results are in. I finished:

* 528/3,481 overall
* 396/2,031 males
* 55/221 males aged 45-49

Started my first cycle of the new #weightlifting program tonight. It's outlined here: https://blog.pseudoramble.com/workout-programming-modified-barbell-medicine-strongman

Squats: worked up to a set of 8 @ 245lbs
Rack pull: worked up to a set of 6 @ 285lbs, followed by 4 sets @ 225lbs, every minute on the minute.
Split squats: 1x5, 1x7, 1x8
Farmer's Carry: 3x50lbs each hand for 60ft.

Trying to do the carries in the dark is a real pain! Also the split squats were new to me, so pretty rough, but they feel like they will be useful!

Managed to get 10k steps today. That's pretty good for me. Additional to two short bike rides and 1h #workout. I almost took a nap after training too.

Just used the #watchOS 9 running app on my #AppleWatch to track today’s #training . I like it enough to test more complex trainings as well (intervall for example)… #running #tracking

Apple Harvest 5k done today. Given that I actually slept the night before, I felt good today. Managed to run probably 2.5 of the 3.1 miles, the first 2 miles were nonstop too!

Again, very weird from where my running times and abilities have been in the past, but I'm happy!

Another St. George Marathon in the books! Unfortunately, I didn't BQ, coming in with 3:25:24 as the official time.

But that's okay! I had massive PRs all across the board and aside from tired legs and a rock in my shoe, nothing went sideways.

More training, here we come.

Piano Per Kyburglauf 10.3km - Corsa Per Tempo finita con #runmeter, distanza 12.97 km, tempo 1:31:16, media 7:02, frequenza cardiaca media 155 battiti/min. vedi https://runmeter.com/cf3ac0f19c84025e/Run-20221001-0825-22112.

The calm before the storm.