Right. I am clarifying intentional vs incidental in that regard. I don’t feel BBB would be a good choice for that goal. I honestly don’t know how to train for that, but am excited to see how you go about it!
Maybe @wiseman83 and @simo74 have suggestions?
Seems like you’re trying to train like a powerlifter?
Any program advice I offer will involve gaining size 
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I honestly do not expect to make any progress next semester.
Training will be on a back burner. My usual plan is GZCL, but there’s no way I can put in 5 days per week of hard workouts
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yes.
I want to max strength to bodyweight ratio
I drew the complete opposite conclusion myself.
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As will most of mine.
My input would be to pick something that excites you, moves you towards your goals and is fairly flexible in terms of scheduling. Sounds like you don’t need extra stress or anxiety trying to conform to a religious schedule this term.
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Yeah, I want something that’s 3-4 days of hard lifting a week and requires minimial variation (ie something with long list of exercises to go through). GZCL is too much
Next semester is going to be hell.
2 grad classes, 2 maths classes, senior thesis, helping prof with book, job, possibly working on other research project and running econ research
club + seminars and lab meetings (optional though)
Tuesdays, Thursdays and saturdays are wide open in terms of officially scehduled items though
I would pick a basic progression model for each main lift (there’s hundreds out there, pick one, any one), add in a choice of appropriate supplemental to do “some” of, then add assistance as an ad-hoc decision. Cycle through them whenever you have training days. Personally, i would probably go: Squat, Bench, Deadlift, Bench, but whatever suits your preference.
Keep it super flexible, allow yourself to autoregulate.
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How about regular 5/3/1 with 5x5 FSL for main lifts, 3x8-10 on accessories (squat accessories on DL day, DL accssories on squat day, press on bench days) + short conditioning
Easy conditioning on non- lifting days
As for summer, I’ll do GZCL
Sounds fine. I wouldn’t even plan my accessories or supplemental to be honest, but it depends on what approach is going to be lower stress for you. For me, the more minimal the planning the better. Some people will find it stressful if they don’t have a soecific plan though
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Been awhile since I’ve popped in here, glad to see you still progressing on most, if not all, fronts. The plan you have listed here should help with your goals and there are others as well. Widowmaker Circuits from 5/3/1 Forever kept my sessions under an hour, worked for 2-4 days a week depending on schedule, and I had multiple people tell me I looked significantly leaner/stronger while on that program. Could be worth looking into for you. Best of luck with the tough course load 
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Thanks for checking in!
I complain a lot but life is good. I am probably in the top .0001% when it comes to luck and opportunities
I have a very very very strong network of support. It’ll be hell, but I’ll make it through
Good to know
Sounds interesting. Will check that out!
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Hi Anna 
Stick with your GZCL stuff…you won’t find much better in terms of progression models.
You don’t need 5 days to pull it off. Chuck the typical calender week model of thinking out of the window and into the sea.
You can keep your 5 day program and just run it on the days you have available. 3? Doesn’t matter. Just do your days in order and carry on. Doesn’t matter if a 4 week block becomes 5.5-6 weeks. If that program is working for you (I assume it’s the UHF?) Then you would be remiss to change it because it’s not the days per week that’s providing the magic, but rather the total exposures and the effort you put in.
You might infact find it works better this way. If not, we can look at changing a couple of things to improve that.
But yeah don’t stray from a path that is providing nice progress.
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Not much more to add other than listen to @wiseman83 he knows what he is talking about.
Also as per this comment or clarification from Pwn
There is nothing I could tell you that will achieve this and if this is the goal it is definitely not powerlifting or bodybuilding. Maybe calisthenics could do this ?? It depends On how you measure strength.
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It seems like you usually look at this stuff in terms of the ratio, but stronger is stronger no matter which way you slice it. What was your previous squat max?
It looks like you have a very good plan laid out. I don’t have anything to add in regards to program suggestions, I’d listen to the dudes that know what they’re talking about, haha
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Did you hit PRs here? I don’t know where your previous best lifts were at.
Thanks for checking in!
A grindy 100kg
The deadlift was a 5kg PR
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You are stronger overall though?
And just for better comprehension what was your strongest bodyweight ratio?
I think you need to post a video of you deadlifting because if I recall you pull Sumo? It is very rare for someone pulling sumo to not be able to lockout a weight they manage past shin level unless there is a technical error.
I know @T3hPwnisher asked this but I’m going to be a bit more specific. Is your goal:
- To improve your bodyweight to strength ratio in the big 3
- To get stronger and hit bigger numbers while not putting on bodyfat but allowing weight gain
- To get stronger and hit bigger numbers while maintaining your bodyweight
- Getting stronger FULL STOP
- Other (please state it specifically)
Also I think you need to define your definition of “stronger” and what that means because it is very vague.
Would you be happy with adding 5lbs to your deadlift in 20 weeks if you did not gain weight at all? Or what you be disappointed with that as the reward for 20 weeks of hard work?
I’ll be honest:
- If you want to improve your bodyweight to strength ratio in the big 3 you could run any program that has you lifting in the 90% + range for low reps and go on a cut. Work hard to maintain your current strength as much as you can and let the ratio improve due to reduced bodyweight. IF THE RATIO IS THE ACTUAL GOAL
2+3: If getting stronger and maintaining your weight/ not putting on bodyfat is the goal then that’s the strength version of a “body recomp” which is possible but is so slow at showing results and inefficient that no one really does it. We are talking busting your ass with well programmed sessions, good nutrition that is actually your maintenance, right amount of sleep and stress management for sub 10lbs added to your total in months… IS THIS REALLY WHAT YOU WANT?
- I know this isn’t the goal but IF it was any program would work with the excess food fueling.
Not meaning to re go through old narratives of “You have conflicting goals” " you need to eat" etc etc
But it actually pains me to see someone work as hard as you do for this to be the end result. It feels like seeing someone spend time and effort planting seeds in poisoned soil, watering that soil, failing to reap a harvest and then doing all the work again in the same poisoned soil but changing the seeds.
For deadlift, yes.
My other lifts were smoother and I was able to pause the bench, but weight lifted didn’t increase.
I was about to black out so dropped the bar
My ultimate goal is to one day squat 3plates, deadlift 4 plates and… well forget bench… at 47kg (2hr weigh in)
Next semester, I just need to survive
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Fun week: Day 1
Today’s workout brought to you by anger
Good mornings: 10x10-50kg, superset with 5burpees, 5x10-50kg
Lying leg raises: 5x10
Front squats: 3x10-50kg
Press: 10x2-40kg
- yep, 15 sets of good mornings, felt good and really worked core, presses harder than expected but smooth
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