5/3/1 BBB vs GSLP Strength/Hypertrophy

I’m doing the exact same thing. I ran GSLP for a long time. Now I’m doing 531. They both have the same principle, just executed differently.

Switching to 5/3/1 BBB helped me blow through that sticking point. I would give it a shot. Go to LINK after reading beyond 5/3/1 and then eventually forever 5/3/1. I got them from 777, but when I was banned I heard the Deep State told him to shut down.

This week I’m at the 5x10@50% as I increase it 5% every cycle.

This is going to be me leaving the gym after squat day...

Yup, those 5x10 squat and deads day will change a man

I do not know how you set it up, but I liked to run the BBBs opposite main lifts

Squat - BBB Deads
Bench - BBB OHP
Deads - BBB Squat
OHP - BBB Bench

I was not a fan of a week in between muscle groups. It made the BBB less painful as well.

If y'all are looking to get your press up, Jim recommends the boring but strong template. Essentially 10x5 instead of 5x10. He usually says you have to superset with chins and the bbs sets have to be completed within 20 mins. Personally I think the bbs template works best prioritizing one upper body and one lower. So if press is your upper body you would do the bbs sets after main press sets and again on bench day after main bench lift. You would not do bench bbs sets. Gets the frequency up. Run that for one 6 week cycle.


For many press and bench respond to much higher frequency and added volume. I had posted how to add the volume to the gslp but moving to RPT or 531 is perfect with the added volume also.

And I have pretty much everything downloaded, will wrap up organization this week. Will upload next weekend. I'll be missing some videos but will be adding just like I always did.

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lsu777

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Greats news!!!

Try adding more accessory work for you OHP. I was stuck around 120 for a while, but my 1+ right now is 145. Start doing OHP with Resistance Bands, add in Pin Presses, and Z presses, and you'll see good improvements in it.

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And I have pretty much everything downloaded, will wrap up organization this week. Will upload next weekend. I'll be missing some videos but will be adding just like I always did.

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Is your drive account back up and running for us lesser beings?

All core lifts are once per week on the traditional template.

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Good lord, sounds brutal. Is this twice a week, and how regularly do you add weight?

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For basic boring but strong, it is once a week. If you run a specialization bbs template you would pick one upper body and one lower body lift to specialize and on the press and bench days you would do the upper body bbs specialization upper body exercise.

You run this for six weeks.

So it would be like this

Monday- press day
Press-531 sets
Press plus chins- bbs sets
Other accessory lifts but do it like wendler recommends

Tuesday- squat days
Squats-531 sets
Squats plus strict hanging leg raises-bbs sets

Thursday- bench day
Bench-531 sets
Press plus chins- bbs sets
Other accessory lifts but do it like wendler recommends

Friday- deadlift day
Deadlift- 531 sets
Squats plus strict hanging leg raises-bbs sets


That is the above example if you picked press and squats. Would run this for six-nine weeks(two to three 531 cycles) then you would go to one of the simple anchor templates like first set last.

As far as how to progress, couple different ways you can do it.

You can run it linear start with 40% of your Training max and add 2.5 lbs for upper body and 5lbs for lower body until you fail to get it in 20 min.


You can run it similar to the BBB challenge with 50%/60%/70% for each 3 week cycle, even going 60%/70%/80% for the really brave.

Or you can just run first set last.