Changing things up

[Scott Stevenson]

Well i have just finished turbo tier 3 and finishing off the cruise.Loading improved every session as has been the case running the program though i was overreaching the last weeks on turbo.I was thinking of doing a ppl 3 on 1 off then 2 days mr.Keeping two working sets per loading three movements for bodyparts.Since i have my son on weekends he is getting the lifting bug would be hitting it together though he is just doing basic lifts.I love the mr and i would still focus on loading.Pump sets will be for biceps and calves.

FRI-CHEST.SHOULDERS,TRIS
SAT-BACK,BICEPS,ABS
SUN-THIGHS,HAMS,ABDUCTORS,CALVES
MON OFF
TUE UPPER MR
WED LOWER MR(MAYBE AN XTRA CHEST MR)

I had another pec strain using the dip as my stretch so no flat chest work until fully healed.Incline work does not aggravate it nor does overhead pressing.Any input welcomed

Love the split, man!  First thought might be that you'll have to be careful with Back right before legs, as to go easy on the low back. (E.g., a hip hinge for back followed by a squatting movement on the next day could run you up against some problems.  That could largely depend on how you spend your weekends, too - resting or being more active / doing things around the house that could slow low back recovery.)

Of course, if you're still making good gains with FT, it might be worth considering sticking with it, but if this is to have that quality time with your son, I'm ALL for making that a top priority.   

Sorry to hear about the chest issue. How much load did you have (assuming this was a weighted dip extreme stretch that caused the issue) hanging when you had the issue.  Did you feel a pop / tear?... (Glad it sounds like it's minor, though!)

A thought on that is that if you are wanting / have tended to do chest more frequently, a thought to consider is that connective tissue (collagen-related) protein synthesis seems to lag behind (is of a lesser relative magnitude increase) than myofibrillar protein synthesis, suggesting a greater recovery need there and that pushing hard, into an overreaching scenario esp. when doing higher frequency work is most likely to make the connective tissue most susceptible to injury.  Takeaway there would be that even higher frequency training (if looking to create an overload growth stimulus) might be something to hold back on for a muscle that's already recovering from an injury and could be generally (for you) more susceptible to injury.

-S