PlayMaker's SST-HST hybrid log

P

PlayMaker

New Member
Joined a couple of months ago. I'm a 35 yr. old intermediate lifter. 5'10", 185 lbs., probably around 15% bodyfat if I had to guess. Lifted in high school for about a year. Then lifted on and off(mostly off) up until about a year ago, never for longer than a few months before a year ago, so never progressed beyond high school's numbers. Have usually done different types of low-volume routines. Started back more consistently in the last year, but jumping back and forth between different routines has giving me false progress from new exercise gains. Looking to stick with this routine I started about a month ago for a good while because I especially want to get my upperbody lifts up, since squats and deadlifts have always progressed well.

I won't be doing pure HST yet, however, I can see myself doing it in the future when I build some strength and get to an advanced training level for me. I won't be doing the moderate effort workouts, nor keeping total rep volume close to even, nor the SD, although I'll do deload periods as necessary.
 
Last edited:
Fell off the consistency wagon again. Been on and off, just maintaining strength. Back on as of about a month. Simplified the workout to compounds mainly, with chins, bench, bb rows, bb seated shoulder presses, squats, and maybe calf raises. The reps in each workout will start with 10's and decrease by one rep each workout, while increasing poundage by 5 lbs., til I get to the 5's(except for squats, which will be 20 reps, done every other workout. Not sure about making weight increases on these, as I'm usually sleep deprived). One set per exercise because of forearm tendonitis. First workouts are underloaded, then they get challenging. Each two week cycle has 6 workouts.

Target weights/reps in cycle 3 are:

Chins: WO 1 BWx5, WO 2 BWx6, WO 3 BWx7, WO 4 BWx8, WO 5 BWx9, WO 6 BWx10
Bench: WO 1 180x10, WO 2 185x9, WO 3 190x8, WO 4 195x7, WO 5 200x6, WO 6 205x5
Rows: WO 1 185x10, WO 2 190x9, WO 3 195x8, WO 4 200x7, WO 5 205x6, WO 6 210x5
Shoulder press: WO 1 135x10, WO 2 140x9, WO 3 145x8, WO 4 150x7, WO 5 155x6, WO 6 160x5
Squats: 225x20 permanently every other workout for now.

Posting this two week cycle so far, starting with workout 1 from last week.

WO 1

Chins: BWx5. Wasn't strong enough to start with 10 reps in this exercise, so attempting to add 1 rep per workout til I get to 10, then will start with 10, and add weight each workout while decreasing reps by 1, like the rest of the exercises.
Bench: 180x10
Rows: 185x10
Shoulder presses: 135x10
Squats: 225x20
 
Last edited:
Target weights/reps in cycle 3 are:

Chins: WO 1 BWx5, WO 2 BWx6, WO 3 BWx7, WO 4 BWx8, WO 5 BWx9, WO 6 BWx10
Bench: WO 1 180x10, WO 2 185x9, WO 3 190x8, WO 4 195x7, WO 5 200x6, WO 6 205x5
Rows: WO 1 185x10, WO 2 190x9, WO 3 195x8, WO 4 200x7, WO 5 205x6, WO 6 210x5
Shoulder press: WO 1 135x10, WO 2 140x9, WO 3 145x8, WO 4 150x7, WO 5 155x6, WO 6 160x5
Squats: 225x20 permanently every other workout for now.



WO 2

Chins: BWx6
Bench: 185x9
Rows: 190x9
Shoulder presses: 140x9
 
Last edited:
Target weights/reps in cycle 3 are:

Chins: WO 1 BWx5, WO 2 BWx6, WO 3 BWx7, WO 4 BWx8, WO 5 BWx9, WO 6 BWx10
Bench: WO 1 180x10, WO 2 185x9, WO 3 190x8, WO 4 195x7, WO 5 200x6, WO 6 205x5
Rows: WO 1 185x10, WO 2 190x9, WO 3 195x8, WO 4 200x7, WO 5 205x6, WO 6 210x5
Shoulder press: WO 1 135x10, WO 2 140x9, WO 3 145x8, WO 4 150x7, WO 5 155x6, WO 6 160x5
Squats: 225x20 permanently every other workout for now.



WO 3

Chins: BWx7
Bench: 190x8
Rows: 195x8
Shoulder presses: 145x8
Squats: 225x20
 
Last edited:
Target weights/reps in cycle 3 are:

Chins: WO 1 BWx5, WO 2 BWx6, WO 3 BWx7, WO 4 BWx8, WO 5 BWx9, WO 6 BWx10
Bench: WO 1 180x10, WO 2 185x9, WO 3 190x8, WO 4 195x7, WO 5 200x6, WO 6 205x5
Rows: WO 1 185x10, WO 2 190x9, WO 3 195x8, WO 4 200x7, WO 5 205x6, WO 6 210x5
Shoulder press: WO 1 135x10, WO 2 140x9, WO 3 145x8, WO 4 150x7, WO 5 155x6, WO 6 160x5
Squats: 225x20 permanently every other workout for now.



WO 4

Chins: BWx8
Bench: 195x7
Rows: 200x7
Shoulder press: 150x7
 
Last edited:
Target weights/reps in cycle 3 are:

Chins: WO 1 BWx5, WO 2 BWx6, WO 3 BWx7, WO 4 BWx8, WO 5 BWx9, WO 6 BWx10
Bench: WO 1 180x10, WO 2 185x9, WO 3 190x8, WO 4 195x7, WO 5 200x6, WO 6 205x5
Rows: WO 1 185x10, WO 2 190x9, WO 3 195x8, WO 4 200x7, WO 5 205x6, WO 6 210x5
Shoulder press: WO 1 135x10, WO 2 140x9, WO 3 145x8, WO 4 150x7, WO 5 155x6, WO 6 160x5
Squats: 225x20 permanently every other workout for now.



WO 5

Chins: BWx8
Bench: 200x6
Rows: 205x6
OH press: 155x6
Squats: 225x20
 
Last edited:
Updating the log. There can be a significant delay in my updates because I'm not necessarily updating it the same day that my workouts occur. Workouts are 3 times per week. Workouts 1-3 take place the same week, and workouts 4-6 take place the following week, regardless of update delay time.



Target weights/reps in cycle 3 are:

Chins: WO 1 BWx5, WO 2 BWx6, WO 3 BWx7, WO 4 BWx8, WO 5 BWx9, WO 6 BWx10
Bench: WO 1 180x10, WO 2 185x9, WO 3 190x8, WO 4 195x7, WO 5 200x6, WO 6 205x5
Rows: WO 1 185x10, WO 2 190x9, WO 3 195x8, WO 4 200x7, WO 5 205x6, WO 6 210x5
Shoulder press: WO 1 135x10, WO 2 140x9, WO 3 145x8, WO 4 150x7, WO 5 155x6, WO 6 160x5
Squats: 225x20 permanently every other workout for now.



WO 6

Chins: BWx8
Bench: 205x5
Rows: 210x5
OH press: 160x5

Hit my targets on all exercises except chins this cycle. I think it's because of increased bodyweight from all the good eating during the holiday season, especially with chins having a long ROM as it is. Will keep truckin with them.

Target weights/reps in cycle 4 will be:

Chins: Currently at BWx8. Trying to improve in reps every workout til I get to around 10.
Bench: WO 1 185x10, WO 2 190x9, WO 3 195x8, WO 4 200x7, WO 5 205x6, WO 6 210x5
Rows: WO 1 190x10, WO 2 195x9, WO 3 200x8, WO 4 205x7, WO 5 210x6, WO 6 215x5
Shoulder press: WO 1 140x10, WO 2 145x9, WO 3 150x8, WO 4 155x7, WO 5 160x6, WO 6 165x5
Squats: 225x20 permanently every other workout for now.
 
Last edited:
New cycle started last Monday.



Target weights/reps in cycle 4 are:

Chins: Currently at BWx8. Trying to improve in reps every workout til I get to around 10.
Bench: WO 1 185x10, WO 2 190x9, WO 3 195x8, WO 4 200x7, WO 5 205x6, WO 6 210x5
Rows: WO 1 190x10, WO 2 195x9, WO 3 200x8, WO 4 205x7, WO 5 210x6, WO 6 215x5
Shoulder press: WO 1 140x10, WO 2 145x9, WO 3 150x8, WO 4 155x7, WO 5 160x6, WO 6 165x5
Squats: 225x20 permanently every other workout for now.



WO 1

Chins: BWx8
Bench: 185x10
Rows: 190x10
OH press: 140x10
Squats: 225x20
 
Last edited:
Target weights/reps in cycle 4 are:

Chins: Currently at BWx8. Trying to improve in reps every workout til I get to around 10.
Bench: WO 1 185x10, WO 2 190x9, WO 3 195x8, WO 4 200x7, WO 5 205x6, WO 6 210x5
Rows: WO 1 190x10, WO 2 195x9, WO 3 200x8, WO 4 205x7, WO 5 210x6, WO 6 215x5
Shoulder press: WO 1 140x10, WO 2 145x9, WO 3 150x8, WO 4 155x7, WO 5 160x6, WO 6 165x5
Squats: 225x20 permanently every other workout for now.



WO 2

Chins: BWx9
Bench: 190x9
Rows: 195x9
OH press: 145x9
 
Last edited:
Target weights/reps in cycle 4 are:

Chins: Currently at BWx8. Trying to improve in reps every workout til I get to around 10.
Bench: WO 1 185x10, WO 2 190x9, WO 3 195x8, WO 4 200x7, WO 5 205x6, WO 6 210x5
Rows: WO 1 190x10, WO 2 195x9, WO 3 200x8, WO 4 205x7, WO 5 210x6, WO 6 215x5
Shoulder press: WO 1 140x10, WO 2 145x9, WO 3 150x8, WO 4 155x7, WO 5 160x6, WO 6 165x5
Squats: 225x20 permanently every other workout for now.



WO 3

Chins: BWx9
Bench: 195x8
Rows: 200x8
OH press: 150x8
Squats: 225x20
 
Last edited:
Target weights/reps in cycle 4 are:

Chins: Currently at BWx8. Trying to improve in reps every workout til I get to around 10.
Bench: WO 1 185x10, WO 2 190x9, WO 3 195x8, WO 4 200x7, WO 5 205x6, WO 6 210x5
Rows: WO 1 190x10, WO 2 195x9, WO 3 200x8, WO 4 205x7, WO 5 210x6, WO 6 215x5
Shoulder press: WO 1 140x10, WO 2 145x9, WO 3 150x8, WO 4 155x7, WO 5 160x6, WO 6 165x5
Squats: 225x20 permanently every other workout for now.



WO 4

Chins: BWx9
Bench: 200x7
Rows: 205x7
OH press: 155x7
 
Last edited:
Target weights/reps in cycle 4 are:

Chins: Currently at BWx8. Trying to improve in reps every workout til I get to around 10.
Bench: WO 1 185x10, WO 2 190x9, WO 3 195x8, WO 4 200x7, WO 5 205x6, WO 6 210x5
Rows: WO 1 190x10, WO 2 195x9, WO 3 200x8, WO 4 205x7, WO 5 210x6, WO 6 215x5
Shoulder press: WO 1 140x10, WO 2 145x9, WO 3 150x8, WO 4 155x7, WO 5 160x6, WO 6 165x5
Squats: 225x20 permanently every other workout for now.



WO 5

Chins: BWx10
Bench: 205x6
Rows: 210x6
OH press: 160x6
Squats: 225x20
 
Last edited:
good work with the log mate,

Do you think you have gained size and strength??

Your set up is sort of mini cycles, you have progressive overlaod, and frequency which follows the HST guidelines.
 
LDU said:
good work with the log mate,

Do you think you have gained size and strength??

Your set up is sort of mini cycles, you have progressive overlaod, and frequency which follows the HST guidelines.
Click to expand...

Thanks buddy. I went back and numbered the cycles so I could track them easier. I started the log back up on here on my 3rd cycle. As I complete my 4th cycle in about 8 hours, I've increased my 5 rep max by 5 lbs. in each of 2-week cycles on flat bench, bb rows, and seated military presses. I think I gained a little size on my chest and back. On my arms, I don't think I did as I my arms are genetically below average, and being that they're comparatively smaller muscles naturally, I think it takes higher bodyweight and higher poundage increases over a longer period on the torso compound movements than what I have had so far.

Yeah, my set-up is mini 2 week cycles. I like seeing strength improvements every 2 weeks. It keeps me motivated. I personally think the variety of stimulus from different reps and loads in the workouts will be more than enough for hypertrophy.
 
My arms have sort of stopped at a little over 15inch cold flexed, havent changed much lately but i have been at reduced calories so i guessa t least they havent shrunk.

you could always add in a heavy set of barbell curls with drop sets for the biceps. I believe they get an easier time than their neighbours the triceps, therefore benefit from some iso work.
 
Target weights/reps in cycle 4 are:

Chins: Currently at BWx8. Trying to improve in reps every workout til I get to around 10.
Bench: WO 1 185x10, WO 2 190x9, WO 3 195x8, WO 4 200x7, WO 5 205x6, WO 6 210x5
Rows: WO 1 190x10, WO 2 195x9, WO 3 200x8, WO 4 205x7, WO 5 210x6, WO 6 215x5
Shoulder press: WO 1 140x10, WO 2 145x9, WO 3 150x8, WO 4 155x7, WO 5 160x6, WO 6 165x5
Squats: 225x20 permanently every other workout for now.

WO 6

Chins: BWx10
Bench: 210x5
Rows: 215x5
OH press: 165x5

Switching to 2 times per week, 4 times per 2 week cycle starting with cycle 5 because of limited workout time.

Target weights/reps in cycle 5 will be:

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.
 
Last edited:
Working out twice a week because of limited time. First week of each cycle: WO's 1 and 2, Second week of each cycle: WO's 3 and 4.

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 1

Chins: BWx10
Bench: 200x8
Rows: 205x8
OH press: 155x8
Squats: 225x20
 
Last edited:
You must log in or register to reply here.
Back
Top