PlayMaker's SST-HST hybrid log

Target weights/reps in cycle 5 are:

Chins: BW for more than 10.
Bench: WO 1 200x8, WO 2 205x7, WO 3 210x6, WO 4 215x5
Rows: WO 1 205x8, WO 2 210x7, WO 3 215x6, WO 4 220x5
OH press: WO 1 155x8, WO 2 160x7, WO 3 165x6, WO 4 170x5
Squats: 225x20 every workout for now.



WO 2

Chins: BWx10
Bench: 205x7
Rows: 210x7
OH press: 160x7
Squats: 225x20
 
Target weights/reps in cycle 5 are:

Chins: BW for more than 10.
Bench: WO 1 200x8, WO 2 205x7, WO 3 210x6, WO 4 215x5
Rows: WO 1 205x8, WO 2 210x7, WO 3 215x6, WO 4 220x5
OH press: WO 1 155x8, WO 2 160x7, WO 3 165x6, WO 4 170x5
Squats: 225x20 every workout for now.



WO 3

Chins: BWx10
Bench: 210x6
Rows: 215x6
OH press: 165x6
Squats: 225x20
​
 
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PlayMaker said:
Target weights/reps in cycle 5 are:

Chins: BW for more than 10.
Bench: WO 1 200x8, WO 2 205x7, WO 3 210x6, WO 4 215x5
Rows: WO 1 205x8, WO 2 210x7, WO 3 215x6, WO 4 220x5
OH press: WO 1 155x8, WO 2 160x7, WO 3 165x6, WO 4 170x5
Squats: 225x20 every workout for now.



WO 3

Chins: BWx10
Bench: 210x6
Rows: 215x6
OH press: 165x5
Squats: 225x20​
Click to expand...

Killer session, Playmaker! 225 for 20 is beastly!
 
What's the thought behind the high rep squat set? Love it, but am curious as to your thinking.
 
whistledixie said:
Killer session, Playmaker! 225 for 20 is beastly!
Click to expand...

Haha, pigging out and fattening up to 200 lbs. this Fall would hardly make 225x20 beastly. I should be at 315x20, but like I mentioned at the beginning, being sleep-deprived because of a sucky schedule makes it almost impossible to do progressively heavier squats in the gym. I'll return to progressively heavier squats when I get a better schedule that allows adequate sleep.
 
_tim said:
What's the thought behind the high rep squat set? Love it, but am curious as to your thinking.
Click to expand...

Just maintenance. Progressive overload is on hold for squats til my sleep depriving schedule changes. When I return to progressive overload with high reps for them, I want to be used to the high reps. I personally believe getting strong on high rep squats does wonders for metabolism and muscle building.
 
Fatpanda said:
great log.

i really like the simplicity and flexibility of it.

good luck.
Click to expand...

Thanks. Yeah, if it's in the cards for me(ectomorph) to eventually get to 315 lbs. benches and bb rows, then I knew I had to simplify. Those are the 2 exercises I think benefit the upperbody the most.
 
PlayMaker said:
Just maintenance. Progressive overload is on hold for squats til my sleep depriving schedule changes. When I return to progressive overload with high reps for them, I want to be used to the high reps. I personally believe getting strong on high rep squats does wonders for metabolism and muscle building.
Click to expand...

Makes perfect sense. Thanks for explaining - and all the best through the rest of the cycle.
 
Target weights/reps in cycle 5 are:

Chins: BW for more than 10.
Bench: WO 1 200x8, WO 2 205x7, WO 3 210x6, WO 4 215x5
Rows: WO 1 205x8, WO 2 210x7, WO 3 215x6, WO 4 220x5
OH press: WO 1 155x8, WO 2 160x7, WO 3 165x6, WO 4 170x5
Squats: 225x20 every workout for now.



WO 4

Chins: BWx10
Bench: 215x5
Rows: 220x5
OH press: 170x5
Squats: 225x20



Didn't get more than 10 reps with Chins this cycle. Going to start adding weight each workout in them like the other upperbody exercises next cycle and see how I progress that way since the top reps on the other exercises are 8 reps. Almost didn't get the 5th rep in the seated OH press this workout. I expected this since my OH press wasn't going to be only 45 lbs. behind my flat bench forever, so not too worried about this exercise.

Target weights/reps in cycle 6 will be:

Chins: WO 1 BWx8, WO 2 BW+5 x 7, WO 3 BW+10 x 6, WO 4 BW+15 x 5.
Bench: WO 1 205x8, WO 2 210x7, WO 3 215x6, WO 4 220x5
Rows: WO 1 210x8, WO 2 215x7, WO 3 220x6, WO 4 225x5
OH press: WO 1 160x8, WO 2 165x7, WO 3 170x6, WO 4 175x5
Squats: 225x20 every workout.
​
 
Last edited:
Target weights/reps in cycle 6 are:

Chins: WO 1 BWx8, WO 2 BW+5 x 7, WO 3 BW+10 x 6, WO 4 BW+15 x 5.
Bench: WO 1 205x8, WO 2 210x7, WO 3 215x6, WO 4 220x5
Rows: WO 1 210x8, WO 2 215x7, WO 3 220x6, WO 4 225x5
OH press: WO 1 160x8, WO 2 165x7, WO 3 170x6, WO 4 175x5
Squats: 225x20 every workout.



WO 1

Chins: BWx10
Bench: 205x8
Rows: 210x8
OH press: 160x8
Squats: 225x20
 
Missed WO 2 last week.

Target weights/reps in cycle 6 are:

Chins: WO 1 BWx8, WO 2 BW+5 x 7, WO 3 BW+10 x 6, WO 4 BW+15 x 5.
Bench: WO 1 205x8, WO 2 210x7, WO 3 215x6, WO 4 220x5
Rows: WO 1 210x8, WO 2 215x7, WO 3 220x6, WO 4 225x5
OH press: WO 1 160x8, WO 2 165x7, WO 3 170x6, WO 4 175x5
Squats: 225x20 every workout.



WO 3

Chins: BW+10 x 6
Bench: 215x6
Rows: 220x6
OH press: 170x5
Squats: 225x20
​
 
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