JohnButz 2020+

[Raigs]

Nice work in here. Getting a break from the strength training isn’t a bad thing.

Kinda of jealous of the lasagna and cheese bites. Maybe that will be my next cheat meal

[JohnButz]

Nice work in here. Getting a break from the strength training isn’t a bad thing.

Kinda of jealous of the lasagna and cheese bites. Maybe that will be my next cheat meal

Thanks Raigs! I'm already looking forward to the next refeed.

[JohnButz]

12.01.2020

Training:

D. Swings 15x15,15
Reverse Lunges 10,10,10,10=40
Ring Pull-Ups 6,6,6,6,6,5,5=40
Ring Dips 10,10,10,10=40

Another quick session. Probably 15 minutes or so. Looking forward to getting back to the strength work tomorrow. The scale read 142.5.

[400Lb Gorilla]

Pretty good idea putting a day between strength training days. This turns your frequency training into active recovery sessions as well as muscle building workouts. Are you muscle ups to get into position for those dips? Cause if you are you should definitely take credit for those in here

[JohnButz]

Pretty good idea putting a day between strength training days. This turns your frequency training into active recovery sessions as well as muscle building workouts. Are you muscle ups to get into position for those dips? Cause if you are you should definitely take credit for those in here

Thanks Man! I have never been able to get a muscle-up down. I've tried in the past, but could never seem to figure out the transition. This was a ways back, and I do see there are some great tutorials, so I may give it a go again.

[Raigs]

Thanks Man! I have never been able to get a muscle-up down. I've tried in the past, but could never seem to figure out the transition. This was a ways back, and I do see there are some great tutorials, so I may give it a go again.

Do it! Also a great use in the real world if you ever are stuck hanging on a cliff :P

Nice session a good break from the heavy weights. Are you still super busy?

[JohnButz]

12.02.2020

Training:

D. Swings 15x15,15
Reverse Lunges 2,2,2,2,2,2,2,2,2,2,2,2,2,2,2,2,2,2,2,3=41
Ring Pull-ups 2,2,2,2,2,2,2,2,2,2,2,2,2,2,2,2,2,2,2,3=41
Ring Dips 15,15,11=41

Squats 160x5,5
Deads 192x5,5
Dips BW+97.5x5,5
Chin-ups BW+49x5,5
I. Row 81x10
OHP 99x5
Farmers Walks 192.5x120 FT.

Scale weight was 142.5. The frequency work was again sprinkled throughout the session. These combined sessions are raking just a tad over an hour. I'd like to get that down to around 40-45 minutes, so I'll be making a move very soon to get a pull-up/dip door frame apparatus that I can take to work.

[JohnButz]

Do it! Also a great use in the real world if you ever are stuck hanging on a cliff :P

Nice session a good break from the heavy weights. Are you still super busy?

Yeah, it has been pretty crazy still. I think we will see a slight decrease as the holidays get closer. but with 2020, it is hard to say.

[400Lb Gorilla]

For some reason the dips with almost 100 pounds attached to you seems crazy lol.

Thanks Man! I have never been able to get a muscle-up down. I've tried in the past, but could never seem to figure out the transition. This was a ways back, and I do see there are some great tutorials, so I may give it a go again.

I always liked the look of them. I have always been scared of them because of the effort on the shoulder, but I think I will take a look into them as well. I keep hearing they are unequaled for building upper body power

Do it! Also a great use in the real world if you ever are stuck hanging on a cliff :P

This is only an issue for you and Woody The rest of us are not trying to conquer massive rock formations.

[JohnButz]

For some reason the dips with almost 100 pounds attached to you seems crazy lol.



I always liked the look of them. I have always been scared of them because of the effort on the shoulder, but I think I will take a look into them as well. I keep hearing they are unequaled for building upper body power



This is only an issue for you and Woody The rest of us are not trying to conquer massive rock formations.

I remember playing around with an attempt to perform muscle-ups in a local park. It is really an explosive movement for sure. I could not nail it down, but I did have some pretty bad soreness for my trouble.

My best single with dips was a couple years back. I was able to hit 160#+ BW. This was after an attempt and fail. I'm hoping through time I can get back there again.

[Raigs]

All the ring work before the real workout is a nice warmup. Then weighted chin ups again lots of wing growth going on i bet. Added work at work smart move with getting that pull up bar

This is only an issue for you and Woody The rest of us are not trying to conquer massive rock formations.

That is true. But you never know

[JohnButz]

12.03.2020

Training:

D. Swings 15x15,15
Reverse Lunges 6,6,6,6,6,6,6=42
Ring Pull-ups 6,6,6,6,6,6,6=42
Ring Dips 14,14,14=42

[JohnButz]

All the ring work before the real workout is a nice warmup. Then weighted chin ups again lots of wing growth going on i bet. Added work at work smart move with getting that pull up bar


That is true. But you never know

Thanks Bro! I'm looking at a pull-up/dip doorframe combo. I had a nice recap written regarding the workout, but kept getting errors trying to post it. I'll try again later.

[400Lb Gorilla]

I remember playing around with an attempt to perform muscle-ups in a local park. It is really an explosive movement for sure. I could not nail it down, but I did have some pretty bad soreness for my trouble.

My best single with dips was a couple years back. I was able to hit 160#+ BW. This was after an attempt and fail. I'm hoping through time I can get back there again.

Holy hell that is a heavy dip lol. And great ROM doing it!

[JohnButz]

Holy hell that is a heavy dip lol. And great ROM doing it!

Thanks Man!

[JohnButz]

12.04.2020

Training:

D, Swings 15x15.15
Reverse Lunges 13,10,10,10=43
Ring Pull-ups 7,7,7,7,7,4,4=43
Ring Dips 15.15.13=43

Easy, quick session. It seems like I'm increasingly having difficulty finding time to get to the basement gym. Frequency for the strength work has slowed down to 3-4 times per week. Maybe not a bad thing all things considered.

I'm still hitting the frequency calisthenics work daily, and tomorrow will put me at 44 reps for each movement. To be a little more economical on time, I think tomorrow I'll do wide grip pull-ups in place of the ring pull-ups.

[JohnButz]

12.05.2020

Training:

D. Swings 15x15,15
Reverse Lunges 4,4,4,4,4,4,4,4,4,4,4=44
Ring Pull-ups 4,4,4,4,4,4,4,4,4,4,4=44
Ring Dips 4,4,4,4,4,4,4,4,4,4,4=44

Squats 161x5,5
Deads 193x5,5
Dips BW+98x5,5
Chin-ups BW+50x5,5
Incline Row 81x10
OHP 99.25x5
Farmers Walk 193x 80FT.

Scale weight was 141. Decent session. Everything moved pretty well. I must of not gripped the farmers walks right, as my grip started to go a little prematurely.

[400Lb Gorilla]

The fact that you can continuously put in 7 days a week, even with some being abbreviated, is a pretty good indication of your dedication.

I am not sure how you have held out this long lol. I am guessing you still have some kind of home gym?

[JohnButz]

The fact that you can continuously put in 7 days a week, even with some being abbreviated, is a pretty good indication of your dedication.

I am not sure how you have held out this long lol. I am guessing you still have some kind of home gym?

Thanks! Yeah, I have a very basic basement set up. Old Olympic plates (around 600#), a power rack, dip/chin station, utility bench, incline/flat bench, adjustable dumbbells etc.

[Raigs]

love me some old olympic plates. You should do the restoration to them and custom paint them its all the rage now. I cant believe you go 7 days a week thats dedication!

[JohnButz]

12.06.2020

Training:

D. Swings 15x15,15
Reverse Lunges 5,5,5,5,5,5,5,5,5=45
Wide Grip Pull-ups 5,5,5,5,5,5,5,5,5=45
Ring Dips 5,5,5,5,5,5,5,5,5=45

Quick Sunday morning session. I think this took about 20 minutes. Scale was 143.5. I switched to wide grip pull-ups from ring pull-ups,to save a little time. From experience in the past with frequency work, rings are the better choice, as they are more ergonomic, and shoulder friendly.

[JohnButz]

love me some old olympic plates. You should do the restoration to them and custom paint them its all the rage now. I cant believe you go 7 days a week thats dedication!

Thanks Brother! The one set of Olympics, is a Wieder. It's based on kilograms. The "45's" are "44's." One of my best investments I have made was microplates. Some days I literally add .25# to a movement.

[JohnButz]

12.07.2020

Training:

D. Swings 15x15,15
Reverse Lunges 2,2,2,2,2,2,2,2,2,2,10,10,6=46
Wide-Grip Pull-ups 2,2,2,2,2,2,2,2,2,2,5,5,6,5,5=46
Ring Dips 2,2,2,2,2,2,2,2,2,2,10,10,6=46

Squats 162x5,5
Deads 195x5,5
Dips BW+99x5,5
Chin-ups BW+50.25x5,5
Incline Row 81x10
OHP 100x5
Farmers Walk 195x80FT.

Mixed bag of results today. The frequency work was laborious, as I sprinkled it around the strength work. Very easy, but a little long winded, with this session taking about an hour and a half. That's a bit too long for my money. Squats and deads were very easy, but for whatever reason, the dips and chins moved a little slower than normal. The farmers walk was a battle, as I launched with a bad grip, and actually had to reset my grip three times for the 80 foot travel. Scale read 144.5.

[Raigs]

So many dips! lots of doubles also. You are so consistent great work. Im sure your grip was dead by the time you hit the farmers

[JohnButz]

So many dips! lots of doubles also. You are so consistent great work. Im sure your grip was dead by the time you hit the farmers

Thanks Bro! I can always tell immediately when I get a bad grip-launch on these loaded carries.

[JohnButz]

12.08.2020

Training:

D. Swings 15x15,15
Reverse Lunges 5,5,5,5,5,5,5,7,5=47
Wide-Grip Pull-ups 5,5,5,5,5,5,5,7,5=47
Ring Dips 10,10,10,10,7=47

Truck day at the shop, so just the frequency work today. I felt like I could of had a decent strength work day, so hopefully that will relay to tomorrow. Body weight was 141.5.

Looking back at the past few weeks/months, the scale has been pretty consistent.I typically will range from 143.5-141 during the course of the week in which I'm going super high carb, lowish protein, negligible fat (75/15/10, or less.) For the gratis days, I'm generally doing 2-3 big, high calorie days. Starting out, I did one refeed, but have been doing two, back to back for a while now. I may switch it up to 3 diet days, one refeed, repeat,

[Woody-5]

nice work, diggin the volume. pull up and dip reps are sick!

Refeeds are like magic on a diet, both mentally and to give that metabolism a kick start

[JohnButz]

nice work, diggin the volume. pull up and dip reps are sick!

Refeeds are like magic on a diet, both mentally and to give that metabolism a kick start

Thanks Brother! This diet experiment. while taking a little while to get used to, is actually the easiest approach I have ever tried. Energy has been awesome too.

[Raigs]

I just love getting 10k of product to haul and put away. No matter how fast you are it takes forever. I would skip strength on truck days also

[JohnButz]

12.10.2020

Training:

D, Swings 15x15,15

Squats 133x1, 163x5,5
Deads 196x5,5
Dips BW+100x5,5
Chins BW+50.5x5,5
Shrug/Clean (light weight, didn't count reps)
OHP 100.5x5
Farmers Walks 196x 120FT.

Later at work:

Reverse Lunges 10,10,10,10,8=48
Ring Pull-ups 4,4,4,4,4,4,4,4,4,4,4,4=48
Regular Push-ups 12,12,12,12=48




I decided to try to break up the frequency work, with the strength work today, by taking my rings to the shop figuring I could hang them from something or other. After some time, I ended up being able to install them around a door frame between the kitchens, and proceeded.

It started out good with the pull-ups, but as I went along, I could feel the integrity of the frame might of started to weaken. With a little anxiety, I did finish the pull-ups, but decided against trying dips, and just did regular push-ups. I'm going to have to figure something else out. Scale weight was 143.