Jon Andersen’s Deep Water program is primarily in the 8-12 range.
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Ok good point
Il check it out.
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How did that take 81 posts to come up?
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I second trying isdatnuttys program. I just transitioned to it from 5/3/1 with PR sets and fsl and one thing I’ve noticed is that I am hungry all of the time. Pretty much constantly. May be the cardio aspect of it since I haven’t done any up to this point.
If you do decide to run it your going to have to eat more than you already are and then some.
I’d also recommend reading the 5/3/1 books just for the diet advice Jim gives, even if your not going to run his programs. Kind of a slap in the face as to how you have to eat in order to get strong. Protein shake before/after meals and stuff- he has lots of good ideas on how to cram in extra calories.
He said it himself though that he’s probably not the right guy to ask for nutrition advice. But yeah he does know how to get in a few calories. To the OP you might wanna check this
Im both of these things. Rice and potatoes are your go to.
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Just as a point to note, squat and deadlift progress in a beginner are very poor measures of muscle growth. These improvements, especially when you look at the end point, are absolutely possible to get entirely from improvements in technique and neural adaptations with absolutely no muscle growth. After more than 10 years of training, my squat went from 400 to 500 in a few months, not because i put on a load of muscle, but because i was learning how to squat.
This will be even more exacerbated by the fact you were training low reps, which is very good at eliciting neural adaptations in specific movements.
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