Running good and bad.

Dec. 9th

"America is a vast conspiracy to make you happy."

John Updike.

WOD

warmup

Billy Lee jump rope.

hyperextention

Deadlifts conventional style

5 sets of 3 for 300 lbs.

I did not keep time on this exercise as you never know you are going to respond to heavy dead lift until you test the waters. Warm up well, slowly added weight to the

work sets. In this case I could do more but the lower back did not feel that solid. My normal 375 to 400 was not in the cards.

The picture on the right shows a lifter in perfect form for the dead lift. What make this impressive, not only is he lifting in the 1940's, pre roid-boy era, 705 lbs but, he is using over had grip unlike the alternate grip used today for dead lifting competition. You have a vise-grip hands to do this lift.

Attended a running race on my road. It was a cold 4 mile race, the last of the running season. It was mainly to get everyone out in the winter months and have a fun run. 5k runs are good every so often for training, but any thing beyond that however, the training to compete at 10k or longer requires too high of aerobic loading and not enough anaerobic thereby reducing lean muscle mass.