PDXStrength News

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

• 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

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.

“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.

Did you know existing members are eligible to have Open Gym access to the studio 5 am- Midnight every day of the week for an additional $35 a month? You can workout when it’s convenient for you so you never miss a workout. We are only offering 10 spots, 6 have been claimed. If you are interested in adding this perk to your membership contact jocelyn@pdxstrength.com Open Gym Access begins August 15.