It’s been a while since I’ve done a gym post, so this week I’m making up for it: today, I’m going to regale you with my totally unsolicited Les Mills Body Pump self-evaluation.
(Garage gym posts forthcoming after the weather cools down!)
It’s going to seem like this post would only be of interest to anyone who knows, follows, and/or cares about Les Mills Body Pump, but there’s a universal “moral of the story” to it: fitness is a mental sport.
Here’s my progress up to this point:
Legs: I haven’t added weight to my leg bar since my last increase over a year ago, and I don’t know when I will…
because I haven’t been able to get low and stay low for bottom-halves* (as opposed to pulses, which are faster and therefore easier). I can handle bottom-halves when they come in sets of 2. When they come in sets of 4, I’m done after the first two. Then I fake it at mid-range. Sometimes just hearing the instructor say “bottom halves for 4” kills my mental game and I give up before I even begin and end up doing the whole set at mid-range because my mind got there first and said NOPE. NO BOTTOM HALVES. At least 50% of my problem is a mental block, I know. Maybe more.
I want to overcome this and be able to do all of the bottom-halves at the bottom before I increase my leg bar weight. I don’t like to do stuff half-way.
*Bottom-halves: a type of Body Pump evil involving dropping to a deep squat and then coming up only halfway before dropping again for the next rep, and the reps are really slow.
Chest: I haven’t changed my chest weight, either, even though I probably could. My reason for this is ridiculous: theoretically, your back weight should be heavier than your chest weight, and mine is not. Because…
Back: the history of the weight I put on the bar for the back track makes no sense. I actually graphed it out. It looks like the Big Dipper.
history of my back weight bar in Body Pump
(In case it isn’t obvious, I’m not one for precision when attempting to draw.)
My bar-weight for the back track went up from 7.5 lbs to 12.5 lbs, then dropped back down to 7.5 after a case of tennis elbow during which I did nothing involving upright rows. The broken line connecting the 7.5 to the 10 at the end means that I sometimes venture up to 10 lbs… if I know there won’t be consecutive sets of power presses. If I know there’ll be lots of power presses, I’ll stay at 7.5.
This is another mental block. I used to put 12.5 lbs on each side of that bar, so there’s no reason why I couldn’t do it now. I’m stronger now than I used to be, but at the moment, my back weight is, at the most, the same as my chest weight. For some reason, I’m reluctant to commit to even the 10 lbs. Once again, the only one in the way of my progress is me. (Note to self: get out of my way.)
Triceps: my triceps weights are the same as they’ve been since I last increased them many months ago, and I’m fine with this. There’s more variation from one triceps track to the next, so there’s no telling when my regular triceps weight is going to be almost too challenging. There’s no such thing as a 12.5 lb plate in our group fitness room, anyway, as far as I know. I suppose people will grip a 2.5 lb plate on top of the 10. I also suppose I’ll try this when I feel like the 10 lb plate isn’t enough of a challenge anymore.
Biceps: I think I need to start using 10 lb dumbbells for single-arm curls, at least at the beginning of the track. Last time I did single-arm curls, I noticed that the 7.5 lbs didn’t feel as challenging as they used to. From now on, I’ll start with 10 lbs and drop to 7.5 when needed. If I can only do half of the first set with the heavier weight, so be it. As for my biceps bar, it’s heavy enough most of the time.
Lunges: I still can’t get my lunge form right, so I haven’t increased my weights at all. If anything, I’ll decrease it (I choose my lunge weight on a case-by-case basis). I think that my problem with form might be structural to some extent. There’s a mental block in there too, I’m sure.
Shoulders: as with triceps, there’s a lot of variation between shoulder tracks, so I’m fine where I am for now. My rear delts are the strongest part of my shoulders, so I’ll sometimes go up a plate weight for those. For the rest, I’d rather stick with my current weights and make sure that my form is as good as I can make it before I increase.
As for the bar, I’m keeping my current weight until I-don’t-know-when. My shoulder bar is too easy when doing upright rows, more of a challenge when doing push presses, and almost too much of a challenge when doing straight presses. Ideally, I’d have two bars for the shoulder track.
Abs: abs are abs. I have nothing to say about them.
That’s how my Body Pump progress looks at this point. My impediments come more from my mind than from anywhere else, I think. I know.
On Thursday, I’ll talk about Body Combat and my nearly non-existent cardio.