JohnButz 2020+

[JohnButz]

11.15.2020

Training:

D. Swings 15x15,15
Reverse Lunges 4,4,4,4,4,4=24
Ring Pull-ups 4,4,4,4,4,4=24
Ring Dips 6,6,6,6=24

Squats 149x5,5
Deads 184.5x5,5
Chin-Ups BW+40.5x5,5
Dips BW+ 89x5,5
Incline Row 96.5x5
OHP 91.5x5
Farmers Walk 179x120 FT.

Scale weight was 143. I'm looking at some options so that I can do the majority, if not all of the frequency work at work. Amazon has some nifty door apparatus, that is a combo pull-up/dip station. This would help a ton.

[JohnButz]

Training:

D. Swings 15x15,15
Reverse Lunges 5,5,5,5,5=25
Ring Pull-ups 5,5,5,5,5=25
Ring Dips 10,10,5=25

Squat 149.5x5,5
Deads 185x5,5
Dips BW+90.5x5,5
Chin-ups BW+41x5,5
Incline Row 81x5
OHP 92x5
Farmers Walk 185x80FT.

Scale weight was 143.5. I had a wicked schedule again today, but tomorrow actually looks a little worse, so that will probably be just the frequency work. On the incline rows, I dropped the weight back, as I didn't like the reps the last few sessions.---seemed like I was cheating the weight up a bit, like you see people doing with a barbell curl. Going forward I may actually increase the reps from five to ten for this movement.

[Raigs]

I’m surprised you can do all those movements day in and day out. I’d be toast by day 3. The constant loads have to keep you ready for anything. Nice work and jealous of those cheat days

[tommy4life]

Holy crap
I just realised these are every day. Went back and read your OP, makes sense. I assume these are home workouts?

[JohnButz]

I’m surprised you can do all those movements day in and day out. I’d be toast by day 3. The constant loads have to keep you ready for anything. Nice work and jealous of those cheat days

Thanks Brother! Today, (Tuesday) was one of those crazy schedule days, so I just did a quickie session with the reverse lunges, ring pull-ups & ring dips. After two regular diet days, I'm already looking forward to Pizza Day, er, I mean Saturday.

Holy crap
I just realised these are every day. Went back and read your OP, makes sense. I assume these are home workouts?

Yessir! I haven't been to commercial gym since 2012. I bought all sorts of home equipment $%%& when I was 19 years old. second hand. Paid way too much for it at the time, but it has paid for itself ten-fold since. Thank you for checking in here.

[JohnButz]

Training:

D, Swings 15x15,15
Reverse Lunges 10,10,6=26
Ring Pull-ups 8,8,5,5=26
Ring Dips 13,13=26

Long work day ahead, so just the frequency stuff. The scale read 141.5. This session is basically auto-pilot, with not much effort at all, and lasting about 15 minutes.

[400Lb Gorilla]

In and subbed.

I do like the high frequency approach but have never really seen someone combine strength training aspects into a routine that has the same movements 3+ days a week. In to see the results.

[Raigs]

Nice quick workout not to much to feel dead at work. Mmm pizza day let’s rename Monday that. It’s pretty awesome these cheat days happen and you don’t put massive weight on

[JohnButz]

In and subbed.

I do like the high frequency approach but have never really seen someone combine strength training aspects into a routine that has the same movements 3+ days a week. In to see the results.

Thanks man! I'm really enjoying this process.

Nice quick workout not to much to feel dead at work. Mmm pizza day let’s rename Monday that. It’s pretty awesome these cheat days happen and you don’t put massive weight on

Raigs, I'm amazed at the affects this diet approach is yielding. It is probably the easiest approach I have ever tried (combined with a little intermittent fasting.) I am seeing a tightening each week. Thanks for stopping in Brother!

[JohnButz]

Training:

D. Swings 15x15,15
Reverse Lunges 3,3,3,3,3,3,3,3,3=27
Ring Pull-ups 3,3,3,3,3,3,3,3,3=27
Ring Dips 13,13=27

Squats 152x5,5
Deads 185.5x5,5
Dips BW+90.75x5,5
Chins BW+42x5,5,
Incline Row 81x10
OHP 94x5
Farmers Walk 185.5x120 FT.

Scale read 142. This session was like punching the clock. Very workmanlike, and not much strain at all, in any. I usually make a call on the strength work in terms of approach on the first set of squats. I'm due to push some singles to see where I'm at.

[JohnButz]

11.19.2020

Training:

D, Swings 15x15,15
Reverse Lunges 2,2,2,2,2,2,2,2,2,2,2,2,2,2=28
Ring Pull-ups 2,2,2,2,2,2,2,2,2,2,2,2,2,2,=28
Ring Dips 10,10,8=28

Squats 153x5,5
Deads 187x5,5
Dips BW****x5,5
Chin-ups BW+44x5,5
Incline Row 81x10
OHP 95x5
Farmers Walks 187x120 FT.

Scale weight was 142. Slightly bumped everything up, with the exception of incline rows. I'm still trying to "feel" these reps as much as possible, squeezing upon contraction. The OHP, despite the lower load, was a little challenging, as I'm working out a slight impingement of the right delt. Tomorrow, will most likely be just frequency work.

[JohnButz]

Training:

D. Swings 15x15,15
Reverse Lunges 10,10,9=29
Ring Pull-ups 7,5,5,5,7=29
Ring Dips 15,14=29

Just the frequency work today. Scale weight was 142. I had a bunch of errands/tasks before work, and actually kind of felt the need for a rest from the strength work. I was brainstorming an idea regarding the frequency work, where I would approach it as two steps forward, one step back, but I'll probably wait until the volume gets a bit higher.

[JohnButz]

11.21.2020

Training:

D. Swings 15x15,15
Reverse Lunges 2,2,2,2,2,2,2,2,2,2,2,2,2,2,2=30
Ring Pull-ups 2,2,2,2,2,2,2,2,2,2,2,2,2,2,2=30
Ring Dips 15,15=30

Squats 154x5,5
Deads 187.5x5,5
Dips BW+92x5,5
Chin-ups BW+44.5x5,5
Incline Row 81x10
OHP 95x5
Farmers Walk 187.5x120FT.

Scale weight was 141.5. All movements were smooth, a little deceleration on the OHP and dips. I keep thinking I have to push some single to see where I'm at for a doable max.

[JohnButz]

11.22.2020

Training:

D. Swings 15x15,15
Reverse Lunges 4,4,4,4,4,4,4,3=31
Ring Pull-ups 3,3,3,4,4,4,4,3,3= 31
Ring Dips 16,15=31

Squats 155x5,5
Deads 188x5,5
Dips BW+93x5,5
Chin-ups 45x5,5
Incline Row 81x10
OHP 95.5x5
Farmers Walks 188x120FT.

Morning scale read 143.5. This session was very smooth, with all the movements fluid. Not much in the way of strain at all.

When I started this training approach, I figured that maybe I would run it for a month or two, maybe until the end of the year, then start a customized hybrid of 5 3 1, that I have used in the past, but I'm kicking around the idea of further exploring the ultra frequency component, where I would transfix on certain, very individual body parts, like maybe hamstrings for a month or two etc.

[JohnButz]

11.23.2020

Training:

D. Swings 15x15,15
Reverse Lunges 16,16=32
Ring Pull-ups 6,6,6,6,4,4-32
Ring Dips 16,16=32

A little schedule switch this week due to the Thanksgiving Holiday. I had to meet a delivery truck early, so I just did the frequency work. Scale weight was 142.

[400Lb Gorilla]

Them numbers seem to be climbing fairly steady. It is odd seeing someone workout every single day for 21 days straight, do mostly the same exercises, increase the weight fairly regularly, and still say everything is going smooth and easy.

As far as focusing down to one muscle for the upped frequency, I think it would depend on the muscle more than anything else. Hamstrings are big enough and, as long as you are careful, tend to be tough enough to handle the extra work. Quads and calves are probably good to go as well. Just keep in mind if you try it for chest, lats, or shoulders that the rotator cuffs need to be taken into account. Would not be a good thing to find out chest responds well to high frequency only to find out that the rotator cuffs did not

[JohnButz]

Them numbers seem to be climbing fairly steady. It is odd seeing someone workout every single day for 21 days straight, do mostly the same exercises, increase the weight fairly regularly, and still say everything is going smooth and easy.

As far as focusing down to one muscle for the upped frequency, I think it would depend on the muscle more than anything else. Hamstrings are big enough and, as long as you are careful, tend to be tough enough to handle the extra work. Quads and calves are probably good to go as well. Just keep in mind if you try it for chest, lats, or shoulders that the rotator cuffs need to be taken into account. Would not be a good thing to find out chest responds well to high frequency only to find out that the rotator cuffs did not

Thanks Brother! Initially, on the strength work I was aiming for 5-7 times/week, but in a sort of organic way, I seem to be hitting it 5 times almost always. I think this may be advantageous with the way my schedule has been. I was thinking yesterday, I might even drop down to 4 times per week, allowing a "rest" day in between, but still doing the low intensity ultra frequency work.

Speaking of the ultra frequency work, I think you are spot on regarding the various muscles/joints. I've been keeping the intensity very low, and as the reps increase each day, I will have to keep it even lower. This is where I have to get creative.

I can't very well do ring pull-ups, or ring dips at work, but I can certainly sneak in some reverse lunges, and possibly even pull-ups and dips with something like this:

https://www.amazon.com/ROSRAN-Pull-S...s%2C157&sr=8-9


Have a great Thanksgiving Man!

[JohnButz]

11.24.2020

Training:

D. Swings 15x15,15
Reverse Lunges 3,3,3,3,3,3,3,3,3,3,3=33
Ring Pull-ups 3,3,3,3,3,3,3,3,3,3,3=33
Ring Dips 11,11,11=33

Squats 155.5x5,5
Deads 190x5,5
Dips BW+93.5x5,5
Chin-ups BW+45.5x5,5
Incline Row 81x10
OHP 96x5
Farmers Walks 190x120FT.

Good session. Scale read 141.5. The ultra frequency work is just starting to creep into a decent amount of volume.

[JohnButz]

11.25.2020

Training:

D.Swings 15x15,15

Reverse Lunges 14,10,10=34
Ring Pull-ups 5,5,5,5,5,5,4=34
Ring Dips 17,17=34

Scale weight was 142. I knocked this session out in record time, as I wanted to get to work as early as possible. The night before Thanksgiving is kind of the "Super Bowl" of the pizzeria business.

After completion of the lunges and pull-ups, I was tempted to attempt a single set of ring dips to reach the 34 reps, but then the common sensical portion of my brain sent the reminder that this frequency work should never approach failure, so I broke it down into two sets.

Last year, I did perform a single set of 34 reps (video below.)

[JohnButz]

11.26.2020

Training:
D. Swings 15x,15,15
Reverse Lunges 5.5.5.5.5.5.5=35
Ring Pull-ups 5,5,5,5,5,5,5=35
Ring Dips 15,10,10=35

Squats 156x5,5
Deadlifts 190.5x5,5
Dips BW+94.75x5,5
Chin-ups BW+46.75x5,5
I. Row 81x10
OHP 96.5x5
Farmers Walks 190.5x120FT.

2 mile walk.

[Raigs]

Nice way to end the session with Farmers walks forearm burner!

[400Lb Gorilla]

11.26.2020

Training:
D. Swings 15x,15,15
Reverse Lunges 5.5.5.5.5.5.5=35
Ring Pull-ups 5,5,5,5,5,5,5=35
Ring Dips 15,10,10=35

Squats 156x5,5
Deadlifts 190.5x5,5
Dips BW+94.75x5,5
Chin-ups BW+46.75x5,5
I. Row 81x10
OHP 96.5x5
Farmers Walks 190.5x120FT.

2 mile walk.

Bumping to the new page. How is recovery? Do you still feel good to go or is there any fatigue from day to day.


also, farmers walks= hnnnnnnngggg

[JohnButz]

Nice way to end the session with Farmers walks forearm burner!

Thanks Brother! I've been doing them with a trap bar.

Bumping to the new page. How is recovery? Do you still feel good to go or is there any fatigue from day to day.


also, farmers walks= hnnnnnnngggg

Thanks! I've been feeling great. Rarely any soreness/muscle fatigue. Once in a awhile, usually after a hectic series of days, I'll feel a slight fatigue in the lower body.

[JohnButz]

11.27.2020

Training:

D. Swings 15x15,15
Reverse Lunges 6,6,6,6,6,6=36
Ring Pull-ups 6,6,6,6,6,6=36
Ring Dips 12,12,12=36

Woke to a weight of 141.5. I didn't go crazy on Thanksgiving, I did however take a break from the high carb, minuscule fat, but no dessert.

[Raigs]

Plus 1 here for the reverse lunges, They feel better on the knees plus the blind aspect of not seeing where your foot is going adds something to it.

Lots of turkey for t-day?

[400Lb Gorilla]

I dont know why but I have never thought of using a trap bar for farmers walks... it seems so appropriate and useful lol.

Hope your Turkey Day was awesome and full of good vittles

[JohnButz]

Plus 1 here for the reverse lunges, They feel better on the knees plus the blind aspect of not seeing where your foot is going adds something to it.

Lots of turkey for t-day?

I've learned to love the reverse lunge too. For the frequency work, I was going to just do BW squats (practical) but I figured a single leg variation would be prudent, as I was already doing loaded back squats 4+ times/week. I actually didn't have any turkey for Thanksgiving. I ended up buying some prepared dishes from a vendor I use for the pizza shop. Just throw it in the oven and wait. No dishes. I had some lasagna, lobster bites, breaded cheese balls.

I dont know why but I have never thought of using a trap bar for farmers walks... it seems so appropriate and useful lol.

Hope your Turkey Day was awesome and full of good vittles

Thanks Man! Before I picked up this trap bar from Amazon, I started using a EZ curl bar for the loaded carries. I'd just load it up, step in front of it, then carry it behind the back. This seemed to really target the traps.

[JohnButz]

Training:

D. Swings 15x15,15
Reverse Lunges 4,4,4,4,4,4,4,4,5=37
Ring Pull-ups 4,4,4,4,4,4,4,4,5=37
Ring Dips13,12,12=37

Squats 157x5,5
Deads 191x 5,5
Chin-ups BW+47x5,5
Dips BW+95x5,5
I. Row 81x10
OHP 97x5
Farmers Walks 191x120 FT.

Scale weight was 141. Very smooth workout. Something interesting about this training approach, is that for the movements that I'm doing a second set, the second set actually is feeling easier than the first. I'm finding that a day between the strength work is happening most of the time now. Instinctive training, I think they term it.

[JohnButz]

11.29.2020

Training:

D. Swings 15x15,15
Revers Lunges 4,4,4,4,4,4,4,4,3,3=38
Ring Pull-ups 4,4,4,4,4,4,4,4,3,3=38
Ring Dips 14,14,10=38

Squats 158x5,5
Deads 191.5x5,5
Dips BW+96x5,5
Chin-Ups BW+48x5,5
Incline Row 81x10
OHP 97.5x5
Farmers Walks 191.5x120 FT.

Scale read 145. This session was smooth and rapid. As the volume of reps are starting to increase, I have been sprinkling the frequency work in between the strength stuff.

[JohnButz]

11.30.2020

Training:

D. Swings 15x15,15
Reverse Lunges 13,13,13=39
Ring Pull-ups 5,5,5,5,5,5,5,4=39
Ring Dips 13,13,13=39

142.5 on the scale this morning. I had a aggressive schedule ahead, so I just did the frequency training. Tomorrow is most likely much of the same, so I may have my first "weekend" from the strength work in a month. I do have to say, that the way the off days from the strength work have fallen, has been just about perfect in terms of where they should be if programmed.