re: Pen and Paper Strength App

I ended up starting 21 to party. I remember really liking that one when it did it a few years back.

Only caveat is that my bench 1RM is way heavier now than then. 83% for 3,3,3,3,4,5 yesterday wasn't fun

I feel like both of his DB programs are really leg heavy. DB 1 has legs everyday and sometimes it feels it's half of each superset. DB 2 continues to lean into the unilateral movements hard and hits in a different way, it's good too. I ran DB 2 earlier this year.

I'm not sure you will find a PPSA that is calf heavy - I haven't come across one. I watched a short clip from Mike O'Hearn the other day about calves and he basically said Arnold told him they are dense muscles that require constant intense workouts to force growth. 5 days a week calf raises, 5 sets of 20 as heavy as you can.

Mike O'Hearn video re calves

Now, some are going to say you have to let them rest more than just the weekend. I don't know - it's never been a focus of mine. I'm worried about other parts of the body and don't do much in the way of isolated calf exercises.

quote:

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Just wrapped up week 1 of FOTH. I’m liking it a lot. It’s one I can see myself running multiple times in a row.

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I've hit a few injuries recently that have interrupted training here and there but I finished FOTH earlier this year and I loved it. I think I did it in January before I started Benchuary. I almost went back to it recently. Decided to give Dr. Jacked a try. I'm doing Dr. Jacked but modifying it these first two weeks because of a hamstring issue so I'm going very light on squats, deadlifts and anything else that puts a fair amount of strain on the legs. Dr. Jacked is giving me a run for my money. My plan after this is to hit FOTH again or possibly look at FOTH 2.

I like Dr Jacked remastered best out of those two. I have the OG version, did a few days of it but switched to a mountain dog program and haven't gone back to redo it.

Jacked up joker is my favorite of all the programs.

I know this isn’t the right thread but we don’t have a general questions thread on this board.
Looking for a good Upper/Lower program to run. Any suggestions on who’s to go with? Additional info on the suggested programs is much appreciated!

I do not think a single PPSA program has any calve work tbh

Look at Will Ratelle Hoss Programs on Train Heroic or his website. He does mainly upper/lower splits lot of compound lifts and also plyos/olympic lifts. You can skip that explosive work if you don't want to train like an athlete anymore

I frequently get compliments on my calves.

The only reason I have great calves is because I tore my meniscus in 2021 and the recovery-injury proofing included tons of calf work.

Backwards sled drags before every workout.

Slant board calf raises 3x week

Other Knees Over Toes essentials regularly