New dead lift PR

Today I had a few exciting moments on the bike. I ride from my hotel to a beach road with a bike lane. Actually the road to the beach has a bike lane but there are just to many red lights to really get going. So I just warm up on the way to the beach, which is about 4 miles. Once I hit the beach road I started today's workout. I did 4 x 5k with 2 minute recovery at best possible pace. Here is what the numbers show. Lap 1 - 8:31 with 21.8 mph avg, Lap 2 - 8:07 with 22.9 mph avg, Lap 3 - 9:10 with 20.3 mph avg, Lap 4 - 8:37 with 21.6 mph avg. On these laps I had to deal with three cross walk red lights and one stop sign. I'm not making excuses just pointing out that I had to stop and go a few times on each event. Total riding distance was 22.31 miles including warm up and cool down. Oh yeah the exciting part.....a lady in a SUV tried to run over me when she was trying to turn around to park at the beach. Luckily I was able to squeeze by her on the shoulder. Then I was approaching a crosswalk with a green light for me but a guy in a hurry to get to the beach had other ideas. Those ideas didn't include looking for a bike so he stepped out in front of me and I once again had to maneuver. All in a day's bike ride here in S. FL.

Nobody showed up at the crossfit gym today when I was there so the trainer suggested that I do a max dead lift. Especially after my bike ride. So I starting in on the dead lifts. My PR is 315lbs. I did sets of 5 - 5 - 3 - 3 to warm up to my PR weight. Instead of setting up 315 lbs I decided that I should go to 325 lbs before I really wear myself out. So I approached the bar to lift that new PR. With the trainer checking my form I got set for the lift. I started the lift and got it about 2 inches off the ground when I let my back round out like a pissed off cat. I stepped back and thought about my last attempt. I reset my stance, straight back with slight lumbar curve, tension on the arms and shoulders lifting with my legs and back in unison I smoothly lifted my new PR dead lift of 325 lbs. It felt great to move that weight. I tried 335 lbs next but I'm just not ready to go that little extra distance. However, there is nothing quit like a new PR.

Have a great day!!