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  <title><![CDATA[Husk Lab Vault]]></title>
  <link>https://husklabvault.com/</link>
  <description><![CDATA[Husk Lab Vault is a small-group strength gym in Itabashi, Tokyo. Groups capped at 8, 12-week programming blocks, movement screen on day one. Book a free trial.]]></description>
  <language>en</language>
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    <title><![CDATA[Why flat-sole shoes matter for barbell strength training]]></title>
    <link>https://husklabvault.com/notes/choosing-flat-sole-shoes-strength-training.html</link>
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    <description><![CDATA[Most people start training in whatever shoes they own, which is usually a pair of running shoes. Running shoes are designed to absorb impact and provide cushioning for a heel-strike gait. These properties are useful for running and actively unhelpful for barbell lifting. The difference in foot position and force transfer between a cushioned running shoe and a flat-sole shoe is small enough to ignore for light loads and significant enough to matter as loads increase.]]></description>
    <pubDate>Tue, 01 Sep 2026 16:35:48 GMT</pubDate>
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    <title><![CDATA[What a deload week actually does and when to take one]]></title>
    <link>https://husklabvault.com/notes/deload-week-what-it-is-and-why.html</link>
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    <description><![CDATA[The word deload gets used loosely in gym culture to mean anything from a full week off to a slightly lighter session. In a structured strength program, a deload is a specific week where volume and intensity are deliberately reduced to allow accumulated fatigue to dissipate while maintaining the movement patterns and neuromuscular adaptations built during the preceding weeks.]]></description>
    <pubDate>Sat, 15 Aug 2026 09:29:50 GMT</pubDate>
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    <title><![CDATA[Why your gym's group size affects your progress]]></title>
    <link>https://husklabvault.com/notes/why-group-size-matters-strength-training.html</link>
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    <description><![CDATA[Most gyms do not advertise their group sizes. They advertise their equipment, their class timetable, and their monthly price. Group size tends to appear in the small print, if at all. But the number of people in a coached session is one of the most direct factors in whether you actually improve, and whether you stay uninjured long enough to find out.]]></description>
    <pubDate>Mon, 13 Jul 2026 06:19:52 GMT</pubDate>
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  <item>
    <title><![CDATA[How to read your training logbook and actually use it]]></title>
    <link>https://husklabvault.com/notes/how-to-read-your-training-logbook.html</link>
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    <description><![CDATA[Most people who keep a training log do not read it. They write down what they lifted, close the book, and open it again next session to see what they need to beat. That is better than nothing, but it misses most of what the logbook can tell you. The data in a well-kept logbook is a record of how your body responds to training stress over time, and reading it properly changes how you make decisions about load, volume, and recovery.]]></description>
    <pubDate>Tue, 02 Jun 2026 12:25:28 GMT</pubDate>
  </item>
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    <title><![CDATA[How a 12-week strength block is actually structured]]></title>
    <link>https://husklabvault.com/notes/how-12-week-strength-blocks-work.html</link>
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    <description><![CDATA[The phrase '12-week program' gets used to describe a lot of things, from a PDF of random exercises to a carefully periodised training cycle. The difference between the two is not the length. It is whether each week has a specific purpose that builds on the week before, and whether the whole thing is designed to peak at a predictable point.]]></description>
    <pubDate>Fri, 22 May 2026 12:15:26 GMT</pubDate>
  </item>
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    <title><![CDATA[What a movement screen actually tells you before you start training]]></title>
    <link>https://husklabvault.com/notes/movement-screen-before-joining-gym.html</link>
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    <description><![CDATA[The movement screen at Husk Lab Vault takes about 20 minutes and happens before your first group session. It is not a fitness test. Nobody is checking whether you are strong enough or fit enough to be here. It is a structured look at how you move through a set of basic patterns, and it produces specific information that changes how your first training block is set up.]]></description>
    <pubDate>Wed, 08 Apr 2026 12:30:53 GMT</pubDate>
  </item>
  <item>
    <title><![CDATA[Returning to strength training after a long break]]></title>
    <link>https://husklabvault.com/notes/returning-to-training-after-long-break.html</link>
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    <description><![CDATA[The most common mistake people make when returning to training after a long break is trying to pick up where they left off. The second most common mistake is going so cautiously that the first four weeks produce almost no useful adaptation. The right approach sits between those two, and it requires knowing what is actually happening in the body during the return period.]]></description>
    <pubDate>Mon, 16 Mar 2026 09:35:24 GMT</pubDate>
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