**Long rant warning**
Step 1 in trying to catch my chest up with my back and shoulders was a huge success
@HHR @Black Jesus I know that both of yall at one point have mention lagging chests. Give this a try.
I was on an Upper/Lower 2X per week split. On all of my non-upper days, I made sure to do 100 strict form push ups, focusing on chest contraction and mind muscle connection. 5 sets of 20 spread throughout the day, not meant to induce noticeable fatigue or stress. Greasing the groove, I suppose.
In just 2 full weeks of doing this before de-loading, my chest was noticeably gaining fullness and proportion. I can't believe that in only 2 weeks I already saw visual changes. Worked amazingly.
I'm sure much of this change is just that my chest is 'pumping' easier and more often since 2 weeks isn't enough time to build appreciable muscle tissue, but nonetheless it worked.
The purpose of doing this is to hopefully induce physiological changes that 'teach' my body that it needs to put on mass in my chest. I 100% maintain that the reason my back and shoulders blew up quicker than anything else on my body is because for years I worked a retail job that involved consistently lifting and twisting totes and cases weighing as much as 50 lbs. Years and years of this back/shoulder light work prepped my body to really put on mass once I began a real workout and nutrition routine. Meanwhile, I can't think of any lifestyle activity during my previous 30 years of living that would cause consistent chest muscle stress, and my disproportionate growth is the result.
Science? Pseudo-science? I don't give a fukk. Its working. And I have read enough anecdotal stories to support it. Naysayers inevitably are spewing nothing but bro-science against it with no actual experience doing it.
Step 2 now is a deload week.
Step 3 is going to be a chest specialization workout cycle. 6 weeks of working chest 3 times per week, 30-60 reps per workout with varying intensities. I will not be doing the push-ups on my off days during this cycle. Back and shoulder work will be minimal, leg work will only be 5X5 squats and one-legged presses. Will continue other accessory work as normal (abs, calves, forearms)
Step 4 is going to be another de-load.
Step 5 is back to the Upper/Lower 2X split with the push-ups on my non-upper days, only this time I will do it for a full training cycle rather than just 2 weeks.
. Not at all where I was before the back incident but I'm pretty happy w it. Dat new DOMS do' 
. Didn't realize til I got to the steps at the train station this morning.
I feel absolutely nothing in my lower back with rack pulls and I don't know why anyone would unless the rack they are pulling from is really low to the ground. Pull from around the knee area and see how it feels.
