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Breaking Muscle

Straightening Up: Progressive Posture Alignment

Looking to improve your posture? Week one of this four-part series will help you on your way.

This is week one of a four-week program designed to take you through a progression of corrective exercises to improve your posture. Most of us go through our daily lives battling slouching, uncomfortable work positions, or overall body fatigue. All of this can lead to compensation in posture. Let's work on fixing that.

 

If you participate, you can expect to experience:

 

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Strongman: Cycle 7, Week 10

Whether you are looking for explosive strength, the ability to lift heavy for multiple reps, or to increase your max lifts, strongman is a fun and effective training method.

Week 10

Day 1

Back squat, 3 x 10 @ 75%, 60 seconds rest
Weighted pull ups, 2 x 5
Weighted hip thrusts, 3 x 8
Face pulls, 3 x 20

 

Day 2

Floor press @ 70% of max, 9 x 3 for speed
Incline bench press, 3 x 5
Weighted dips, 2 x 8
Hammer curls, 3 x 20

 

Day 3

Power clean, 1RM
Log clean and push press, 1RM
Farmers walk, medium weight for 40m

Who is this program intended for?

This strongman program is intended for those who:

  • Want to get stronger and faster
  • Want to get ready for a strongman competition
  • Want a general strength and power training program which includes strongman

 

Why should I train strongman?

Whether you are looking for explosive strength, the ability to lift heavy for multiple reps, or to increase your max lifts, strongman is a fun and effective way to do so. If you are looking for improvements across all three, there is no better alternative.

 

Here are 33 more reasons to train strongman, and what strongman training can teach us about getting strong.

 

When are the workouts?

The workouts are released weekly on Monday. There is no need to start from cycle one. Each cycle we program gets better and better, so cycle six is a great place to start.

 

My only recommendation is that when you start this program, you start from week one instead of jumping in mid-way through the cycle. The programming is progressive and starting from the beginning will ensure the safest and most effective advancement.

 

What equipment do I need?

Day one and day two sessions are constructed so that you can do them in any respectable gym. No strongman equipment is required on these days.

 

For the third workout of each week, you will be doing event training. Ideally, you will have access to some basic strongman equipment for this, but this program keeps these requirements to a minimum.

 

The full list of requirements is:

  • Barbell
  • Dumbells
  • Bench
  • GHD machine
  • Yoke
  • Farmers walk handles
  • Axle bar
  • Log
     

The more relevant equipment you have access to, the more you will get out of the program. To help you choose substitutions, take a look at these gym-based alternatives.

 

Where can I find more information and ask questions?

Take a look at my strongman series for an explanation of strongman events split down by equipment. If you have any further questions, please ask them on the Breaking Muscle forum, and I will get back to you as soon as possible with an answer.

How Training Can Turn You Into a Self-Made Superhero

Training can help us discover our inner strengths, cope with adversity, and use these strengths for greater purpose.

Pavel Tsatsouline once asked a question to which I did not know the answer and it has stuck with me for a while. “What is the American fascination with superheroes?”

 

I did my best Clark Kent impression (Christopher Reeve version) and bumbled through an answer. To someone from outside of the American culture it might seem foreign to dream of having superpowers. In our convenient lifestyle, maybe we dream of hardships that show our true character.

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NPGL

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