Visiting dad took a month off running. Jetlag after one week in Beijing
needed three weeks in Fremont to fix. I did keep the morning routines
and strength training, going through kettlebell drills regularly.

After achieving the Simple Goal in Jan 2018, I tried to get to Sinister. 
But this proved to be hard. The same moves with the 40kg demanded an
upgrade on all the muscles involved, including the stablizers. I haven't done the Turkish Getup 
for a year by now. But recently, progresses in running and yoga 
brought new hope. I will come back to S&S soon.

The goblet squat with the 40kg bell felt easier as my wrists were
stronger and able to support the weight for much longer. 

I gave the No. 1 Captains of Crush hand gripper to a cousin and since
upgraded to the No. 1.5. I cannot close it with my left hand and even on
a strong day, I can only close it twice with the right. I tried the No.
2. No chance. 

I gave a set of three grippers to L for his 60th birthday. We are going
to run another 50km at the end of the year. He has qualified for Boston
Marathon and will go next year.

I have fallen in love with the barbell deadlift and done it often in the
workplace gym. I read elite sprinters training DL and paid special
attention to the load on my glutes. My DL max is 225 lbs* but my glutes
(or some other leg muscles) can only take around 180 lbs. I have learnt this by hoisting the weight
off the floor using only the lower body and enaging the back at a later
stage. Those hip muscles feel on fire after a 2x3 session. I have since
been thinking about them in every exercise I do and noticing how the
strong glutes make my gait more efficient and powerful. It has been a
revelation that keeps unfolding.

* Steve Freides, one of my heros, at 148 lbs and 50 years of age, pulled
  364 lbs, almost 2.5 times his bodyweight.