There’s more than meets the eye
Want more out of your PDXstrength experience?
Want more out of your PDXstrength experience? Keep these few points in mind.
1) Your membership is an investment in your long term physical and emotional health. It’s not an expense. Your effort(as long as you use your membership) will pay its value back many times over.
2) Encourage other members, they are trying to better themselves and have just as much right to be there as you do. Regardless of their skill or experience level, treat them accordingly. Be a positive role model for the people who haven’t yet figured it out.
3) Try to remember to put weights away and wipe down equipment. We are human and forget from time to time, but taking pride in our space is respectful to other members in the studio.
4) Maybe most of all, don’t judge someone else’s circumstance. You have absolutely no idea where they started, what their journey has been like, and the obstacles they’ve surpassed along the way. Have empathy and compassion.
November Field Notes
October was the start of our final strength cycle of 2022…2 Rep tests, followed by a linear progression. This allowed us to start at a lighter % with higher sets/reps and increase in weight as the reps decreased.
For the first five weeks, we saw the same lift on the same day of the week. This will be switched around going into November. For our gymnastic micro-phase, the Strict Pull-Up was tested, practiced, and retested with hopes that our pulling strength improved, even by one rep!
We see the continuation of our strength cycle moving into November. This is the second half and is essentially a repeat of the first half, but with higher %s. As always, use these as recommendations based on how you are feeling on lift day and adjust as needed.
Our gymnastic focus will be on Toes to Bar. We’ll see an initial test, followed by accessory movements that will aid in the building of lat, quad, hamstring, and grip strength.
Let’s give thanks that we’re in the second half of the strength cycle and hopefully strength adaptation is occurring!
- WEEK 6 (11/7): 6×5 @ 75-80% // TOES TO BAR TEST
- WEEK 7 (11/14): 5×4 @ 80-85%
- WEEK 8 (11/21): 4×3 @ 85-90%
- WEEK 9 (11/28): 3×2 @ 90-95% // TOES TO BAR RETEST
The final push for 2022 Group Strength and Conditioning
WEEK 1 (10/3): 2-REP PUSH PRESS / DEADLIFT / FRONT SQUAT TEST // STRICT PULL-UP TEST
WEEK 2 (10/10): 6×5 @ 70-75%
WEEK 3 (10/17): 5×4 @ 75-80% // “Tenet” Test
WEEK 4 (10/24): 4×3 @ 80-85%
WEEK 5 (10/31): 3×2 @ 85-90% // “Prototype” Test // PULL-UP RETEST
WEEK 6 (11/7): 6×5 @ 75-80% // TOES TO BAR TEST
WEEK 7 (11/14): 5×4 @ 80-85%
WEEK 8 (11/21): 4×3 @ 85-90%
WEEK 9 (11/28): 3×2 @ 90-95% // TOES TO BAR RETEST
WEEK 10 (12/5): DELOAD // RETEST (1 LIFT) // “Tenet” Retest
WEEK 11 (12/12): RETEST (2 LIFTS) // “ Prototype” Retest
Let’s talk about… diet culture
Let’s talk about… diet culture
What is it?
A set of beliefs that idolises thinness, appearance, size and shape above all else – including an individual’s wellbeing and happiness
It conditions people to thinking healthy = thin, and that by achieving this thin ideal image, you are morally superior to others
It normalises negative self-talk and feelings of hyper-vigilance around food (inc. food choices, eating habits etc.) and can lead to feelings of shame
…basically it’s TOXIC AF and is rooted in capitalism, racism and sexism
Here as some steps you can take to start to eliminate diet culture:
Avoid body-talk – both talking about your own body AND others! Even what you may think is a compliment may not be interpreted the same by the recipient. I need to work on this!
Unfollow toxic accounts and instead, follow accounts that showcase a variety of different body types
Get educated – read about body acceptance/neutrality, anti-diet culture
We are here to take more about this. I’ve been battling all of the above for years and it’s a day by day process healing.