Deadlift
Zercher squat
Anderson squat
Bench
Overhead press
Why Zercher squats ? What is an anderson squat ? Regular squats give you all you need.
The traditional back squat compresses L4 and L3 but offers absolutely zero muscle activation to the upper body.
The zercher requires you to stay in full upper body flexation throughout the movement AND doesn't risk injury to the spine.
Actually in contrast the zercher builds the strength in the core.
Anderson's are bottom up ass to grass squats.
I set the bar at just above the knees then get under it and squat up then down to a full stop ( muscle relaxer) then up again.
Much harder than starting at shoulder level.
Try zercher. I'm a buck fifty and I zercher 315. It'll make you crazy f'n strong.
