Want more out of your PDXstrength experience?

December 1, 2022 / By j0ssy
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.
Sharing is Caring!

November Field Notes

November 2, 2022 / By j0ssy

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!

NOVEMBER

  • 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
Sharing is Caring!

The final push for 2022 Group Strength and Conditioning

October 1, 2022 / By j0ssy
Happy October campers. If you are curious about where our GS&C programming is heading in the next few months… please read on!
 
Welcome to October folks, the kick off month for our end of the year gains; it’s gonna get SPOOOOOKY. This is the culmination of everyone’s hard work and an opportunity to showcase how to push, sustain, where to stay conservative, and when to go heavy; aspects that we have practiced since the start of the year. This cycle will be a bit longer than what we have seen in the past and it will hit most of our major lifts – drum roll please… The Deadlift, Front Squat, and Push Press! The first week of October will be dedicated to testing our Heavy 2-Rep for each of these lifts. From there, we’ve built out a classic linear strength program, with recommended % ranges; considering that we’ll have good/bad days and it also alleviates any expectations or anxiety that the lifter may have. The exertion should be the same but the sets and reps decrease, while the load increases. A gymnastic “micro phase” will be added into the mix, focusing on the Strict Pull-Up. (Tenet and Prototype are workouts that we will repeat to see how we have improved over the next few months)
PDXstrength STRENGTH CYCLE
OCTOBER
  • 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
NOVEMBER
  • 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
DECEMBER
  • WEEK 10 (12/5): DELOAD // RETEST (1 LIFT) // “Tenet” Retest
  • WEEK 11 (12/12): RETEST (2 LIFTS) // “ Prototype” Retest
Sharing is Caring!

Let’s talk about… diet culture

September 11, 2022 / By j0ssy

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.

Sharing is Caring!

philosophies that can and will hold you back from achieving meaningful progress.

September 7, 2022 / By j0ssy

“Eat less and move more”
“No days off”
“Push your max effort every time you exercise”
“If you didn’t sweat buckets, it wasn’t a worthwhile workout”
“Cut carbs and train fasted”

These are the philosophies that pop culture has driven down the uneducated consumers throat. It’s what gen pop thinks they need to do to reach their health goals. And it’s where the fitness industry has gone so very wrong…because THESE are the exact philosophies that can and will hold you back from achieving meaningful progress.

Sharing is Caring!
« Previous Page
Next Page »