I decided to prioritize a bit today, so I changed the sequence up by doing back first. Back training takes a bit more out of me, so it’s good to give it priority once in a while, and I’ll probably alternate every other chest/back day this way. At least until I change my training split…
Back: One-arm DB rows (3×30,20,12(8)—last set was Rest/Pause); Pullovers (3×15,12,8 + X Reps); Bent-arm bent-over laterals (4×30,20,15,10 + X Reps)
Chest: Incline DB presses (3×30,20,12(8) + X Reps—last set was Rest/Pause); Incline flyes (3×15,12,8 + X Reps); Parallel-grip bench presses (4×20,15,12,10)
Traps: DB shrugs (3×30,20,15(10) + X Reps—last set was Rest/Pause)
Abs: Leg raises (3×15); Knee ups (3×15 + X Reps), Full-range crunches (3×20 + X Fade)
Note: My current PowerBlock gym program is based on 4X, TORQ and Super TORQ techniques, as well as various hybrid techniques from Beyond X.
Summary: I always forget how much I like doing back before chest. Not only do I get a better back blast, but chest training feels better, too, since my shoulders are already warm.
For both back and chest I performed the midrange exercises with TORQ, but ended with a Rest/Pause set. That’s when you finish a set to failure, rest 10 seconds, then use the same weight to blast out as many more reps as you can. Good stuff! The stretch exercises were DP 3X, and the contracted exercises were done with a 4X sequence of TORQ. No chance of boredom or monotony that way!
I experimented with Parallel-grip bench presses as a “contracted” movement for chest. Yes, it’s more of a midrange exercise, but you’re able to really squeeze at the top, so that’s what I concentrated on. They worked really well. I normally do trap work tacked on to the end of back work, but traps aren’t my biggest concern, so I saved the DB shrugs to do after chest. I spiced up the ab training by adding Leg raises. Took a toll on my strength, but felt like a much more thorough ab blast.
