The McGill Big Three for starters?

Then deadlifts, RDLs, Lat Pull Downs, rows. Deadlifts are great for your erectors but the fatigue is a lot so you’re probably better of with RDLs.

I don’t think these people understand routers …

My toddler has really taught me how to control my anger, there’s something about having someone slap you in the face and scream at you while you carry them to the car without having any recourse other than asking them to calm down and please stop hitting you that really teaches you how to find some zen …