115#s dumbells.

Ive been working dumbell flat bench for past 6 or 7 months.  I spent a lot of time on smith machine flat bench which causes loss of secondary muscles strength. the machine guides the barbell straight up and down, but you push the weight.  the smith has its usefulness but not as a primary bench press workout. I wasnt doing any free weight bench at all. So I had to retrain my muscles to steady and balance a barbell full of weight as well as  bench pressing it. sounds easy, but it takes a  little time. So I told my lifting partner lets switch to dumbells for this .

We started out with 75 - 85 # dumbells. we soon moved up to 100#s.  I was knocking out sets of 10 reps for 5 or 6 sets in no time.
Next up was the 110#s.  this is a 20lb jump. each dumbell weight is 110#s.  this is a big jump in the world of dumbells.  I started out doing 10 reps 1st set, then 6 reps 2nd set. After several weeks I was doing 3 sets of 10 , then a set of 6 or 8. I said let me try the 120#s.  this is a BIG DEAL. mentally its very difficult.  these dumbells can and did get away from me on 2 occasions and I luckily avoided them dropping on my face.  I started taping the grips after dropping them mid lift. it takes a strong grip to hold heavy dumbells, 110#s and 120#s even more so. Well I  did the 120#s for a set of 8 reps. This was the one and only time I did the 120#s or 115#s.  I told my lifting partner when I master the 110#s I get back to the 115#s and 120#s.  No sense in just lift them for 1 set then being too tired to lift anymore. 
Well over the last several months I mastered the 110#s but was intentionally avoiding the 115#s, 120#s.  A mental block , its very real. Hell Ive done the 120#s months ago, I ve been lifting and training hard. Why was I getting paralysis on 115#s.  So today I said its go time. I just did heavy back rack yesterday,  wasn't really feeling good after my first 3 or 4 sets of 100#s and 110#s today. A little sore and tired, so I told myself,  what better time then now. It makes your brain do what it absolutely does not want to do. DEAL WITH SOME PAIN.
So after 2 sets of 15 at 100#s,  then 2 sets of 12 at 110#s I taped up the 115#s.  I  placed them on bench at my knees and got my mind focused, prayed for a good lift and no injuries.  BAM.
Layed back with them pulled tight into my chest and once flat on bench I pushed them up. Bam.
Firtst set of 10 , Done ! Finally dealt with that mental blockage. Waited 5 mins and did a second set of 10. Yep, Feeling good about this. Next lift I will be repping the 120#s now that I broke through mental wall.

#lifter#pumpingiron #gym #meathead #focus #benchpress #dumbells

Crabbing & Fishing.

Friday Sept 20th.

  Launched my little 14 ft boat and went crabbing on Magothy River.  Took my usual 30 collapsible traps . Got to my favorite spot and was 2 commercial trotliners already set up. I was early but they beat me there. I found a second spot Im familiar with on other side of river. layed out 18 traps,  didnt expect to catch much and wasnt disappointed.  wound up with a dozen nice size crabs before the wind picked up and I had enough frustration for the day. 

Saturday September 21.

 Charter fishing trip out of Deale Md.  Me , dad, sister, brother in law and some of their friends. left the dock at 0600. Captain advised we should fish for Spanish Mackerel instead of Rockfish.  Works for me. we can Rockfish anytime this fall.  we had a great day, landed 29 Mackerel,  1 Rockfish and 4 Bluefish. It was the first fishing trip ever for a certain lady on board and she pulled in a whopper of a Mackerel.  29". The Capt and mate said they never seen one this big in Chesapeake Bay.  So big congratulations to her very first time fishing and getting this awesom fish. 
Everyday fishing on the bay is a good day.

Sunday September 22nd.

Hit the gym first thing , 0730.  Hit the back rack,  or T bar as some call it. pulled some good weight.  2 sets at 300# x 3,  6 sets at 285 for 29 reps , 1 set at 270 for 6 reps.  225 and 250 for set of 10 each.  I like to get in gym when almost empty, people tend to gaulk when Im lifting on back rack. No one else is loading up weight like I do so it does draw attention.  dosent really bother me but I really dont like the awkward feeling of being watched by non power lifter types. Other heavy lifters glance but dont make an issue of it, or really give a good shit.  Power lifters have a ritual they go thru when at peak weight lifts. Its all about getting dialed in, focus, channel some anger , some absolute hate if need be.  I cant really be having a friendly conversation in between heavy lifts. I need to stay focused.  Some lifters can pop in and out of the zone. Not me.  Gym noise, others talking and having some fun, please dont stop on my account . I do not expectexpect silence nor want it.  This aint Golf , hahahahaah.  I tell my lifting partner to keep gabbing away with others , right there in my space. It actually helps me know when I m truley focused.  The noise becomes almost silent, thats when I know I m dialed in tight. BAM ! loft that shit !
Power lifting is a whole different game then any other. The power lifter must mentally live in a zone that others cannot understand.  Every time the lifter goes into his or her upper numbers there's so much concentration needed, you cant be day dreaming or letting your thoughts wander. You'll fail  or possibly get seriously hurt.

So, did my lifting this morning then dug out my 29er from in my Roadtrek. I dont keep inside full time , just brought it for a plannedbike ride after gym work.

Im 2 miles from the end of my ride, sitting at a picnic table on B&A bike trail as I type these words.  I can hear the crowd noise from a bar across the street rooting for Baltimore Ravens vs K C Cheifs football game. I have not been riding my bikes much this summer.  No real excuse other than not making it a priority.  So thats now changed. I will be riding more, at least 3 times a week for 60 to 90 minutes each ride. I need to get my endurance level back to doing a 3 hours ride with only a short break .  Challenge accepted  !!!.