Name: Playbook - Joseph Jennings - Compound Big Lift Day
Uploaded: 2022-01-22T16:57:55.262Z
Duration: 50 min
Description: Compound Big Lift Day

Let’s start the week strong and hit big lifts which are going to supercharge our strength growth as well as our testosterone.

We’ll use variations of each of these major 5 lifts, but the general scheme is:
Bench
Squat
Press
Row
Deadlift

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat Bench Press

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

- Press directly up overhead
- Lower slowly down to chin height

Seated Barbell Shoulder Press

- Mid to low torso flat on the Tbar bench
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position
(You can substitute for cable or machine wide row if your gym doesn’t have a T Bar)

T-bar Row

Use assisted rack to start back pulling off the ground. 
Slowly lower down your shins. 
Think about moving your hips backwards and forwards vs pulling with your arms and back.

Compound Big Lift Day

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