Hello friends!
Intro:
Haven't made a post in a bit, too busy chatting in the BWF discord! I just wanted to share my 2 years of progress starting calisthenics! I think it's quite good so I hope you guys enjoy this post.
Before and After Picture:
Also here's a how my back looks now:
YouTube Video:
Starting Stats: June, 2019. Sex: Male
Height
5'3 (160cm)
Weight
~110lbs (49.9kg)
Current Stats: Aug, 2021
Height
5'3 (160cm)
Weight
~120lbs (54.4kg)
Quick Comment:
Since some of these things where a while ago, the exact details may be a bit fuzzy but I hope you find it interesting and informative in some way.
Training:
When I started college, I was a lot more consistent with training, it was still a bit on and off but I gained weight and got bigger (as seen in the before pic). Overall I got much stronger. Around the end of my junior year of college I also started dabbling with weighted pullups and dips and got into yoga. I also by chance met some really strong guys doing calisthenics at our gym, thought it looked super cool and decided I would incorporate calisthenics into my training over the summer.
This background is mainly to highlight where I was coming from before calisthenics and to show that I didn't start calisthenics from scratch.
Essentially what I did was FL on pull and BL on push days. I trained PPLPP (or something like that I can't remember). The way I structured my workout was Static progressions in the beginning, then dynamics, then weights (which could be weighted calisthenics, bench, accessory workout etc.)
Overall, training was pretty straight forward and I got both moves before the end of the summer.
So I pretty much continued in a similar training manner as I mentioned earlier and eventually got a full planche by the end of the semester (or about 4 months). Well, not really...Because my form was actually really bad and my elbows were bent so I wasn't actually doing a full planche. I didn't realize it at the time that I wasn't actually planching. Because I didn't know better I continued on thinking I was ready for harder moves.
I made a post regarding my planche mistake previously here if you want to take a look at that: https://www.reddit.com/r/bodyweight.../?utm_source=share&utm_medium=web2x&context=3
So I started working towards Iron Cross and full planche on rings. I used the straps on forearms method to train for cross, but honestly it was mostly a waste of time. The straps didn't really develop the proper straight arm strength for cross, so other than some initial shoulder development I didn't find it useful.
I was also making fake progress on planche too (I thought it was real progress at the time). I progress all the way from tuck to a full planche (bent arms so it doesn't count) on rings. I also started exploring planche pushups but again the form was terrible.
On the bright side, my weighted calisthenics was going well. I increased my one rep max weighted pull and chinup to 2 plates. I also could do dips with a plate and a half with good form. I could also do 2 plates but it wasn't parallels so I don't count it. Oh I also got one arm chinups so that was also pretty awesome too!
So my senior year was a cut a bit short because COVID started at this point. I went back home around April 2020. I luckily made the smart decision to buy a power rack and continue training in my backyard and house which really payed off.
Earlier I started noticing there were weird quirks with my planche but I was still convinced I had a full planche. I posted a form check on reddit and someone pointed out my arms were bent. I was sad about it for a little while but eventually came to terms with it.
Again, check out the planche or YT video for more details b/c I'm mostly repeating myself. But TLDR I started from scratch, got injured from planche training for a few weeks, recovered, trained it some more but correctly (eblows locked) and eventually got a full planche.
For other moves Iron Cross was still a grind, I had to go through a few iterations and setups on how to train it to replace the strap method. I eventually ended on using resistance bands but my form always felt off so I was in an awkward limbo with the move.
On the bright side, around this time I started dabbling in other moves to improve on. They include front lever rows, one arm front lever, RTO dips, impossible dips, and victorian cross. I will never achieve these moves.
It was around this time I also found out about "Overcoming Gravity 2". I think it's really good and useful book. Great reference point for training and it helped me start thinking of other training concepts that I eventually started incorporating later on.
I could actually full planche for a few seconds so I started working towards harder variations like full planche pushups and planche press.
Iron Cross was still kicking my ass so no real update there.
I managed to get a few reps of FL rows with a false grip and some of the other moves I was dabbling with over the summer where also improving. The most noteworthy one is that my victorian cross form was shaping up well. I was using lighter bands.
Really the main thing that happened during this time is the gradual progress I was making with most things I was training and the fact I incorporating some simple periodization. I spent a more time refreshing my knowledge of training and periodization was one thing that really stuck out to me. Incorporating that helped me feel less tired and in danger of hurting myself in the long run vs what I used to do (i.e. not take deload weeks)
Ok at this point I got really strong. Training wise I had a good understanding of how my body worked and how I needed to structure my workouts that worked best for me. I also incorporated a bit more complex periodization (though it wasn't always consistent) where I would ramp up and build towards strength phases. Also, I bought a dream machine for cross training, it was pricey but I found it useful.
My wrists hurt from typing at this point so I'll just list some of the things I managed to achieve now:
When I was in college, I was in a University that was ranked for having one of the best dinning services in the US. I always had access to healthy foods back then so my diet was varied and relatively clean with the occasional eating out. It was balanced as in I ate my fruits, veggies, grains, meats in most my meals. I couldn't tell you exactly what I ate because it was mostly intuitive. I don't count calories or anything.
Since college I've been living with my folks (moving out around April so that's exciting) and they cook every day. It's traditional Bengali dishes, so again food is generally clean and varied. I do however not eat as much veggies and fruits as I used back in college and need to fix that from a nutrition stand point. But over all I have an easy time maintaining a consistent weight. I also rarely drink alcohol.
This post is already pretty long now so I'll keep this section a bit short.
Effie
Intro:
Haven't made a post in a bit, too busy chatting in the BWF discord! I just wanted to share my 2 years of progress starting calisthenics! I think it's quite good so I hope you guys enjoy this post.
Before and After Picture:
Also here's a how my back looks now:
YouTube Video:
- I also made a YouTube video that goes through most things in this post (thought it'd be useful to follow along since a lot of the stuff is visual):
- The video has a lot of clips of my progress over time and my thoughts on my training. It goes over similar points in this here but with visuals and clips if you prefer that.
- I'll also put the related timestamps that coincide with the sections of this post so you can easily view the parts that interest you!
Starting Stats: June, 2019. Sex: Male
Height
5'3 (160cm)
Weight
~110lbs (49.9kg)
Current Stats: Aug, 2021
Height
5'3 (160cm)
Weight
~120lbs (54.4kg)
Quick Comment:
Since some of these things where a while ago, the exact details may be a bit fuzzy but I hope you find it interesting and informative in some way.
Training:
- Background about me:
When I started college, I was a lot more consistent with training, it was still a bit on and off but I gained weight and got bigger (as seen in the before pic). Overall I got much stronger. Around the end of my junior year of college I also started dabbling with weighted pullups and dips and got into yoga. I also by chance met some really strong guys doing calisthenics at our gym, thought it looked super cool and decided I would incorporate calisthenics into my training over the summer.
This background is mainly to highlight where I was coming from before calisthenics and to show that I didn't start calisthenics from scratch.
- Summer Before Senior Year:
Essentially what I did was FL on pull and BL on push days. I trained PPLPP (or something like that I can't remember). The way I structured my workout was Static progressions in the beginning, then dynamics, then weights (which could be weighted calisthenics, bench, accessory workout etc.)
Overall, training was pretty straight forward and I got both moves before the end of the summer.
- Senior Year Semester 1: https://youtu.be/0_7z6VscypA?t=324
So I pretty much continued in a similar training manner as I mentioned earlier and eventually got a full planche by the end of the semester (or about 4 months). Well, not really...Because my form was actually really bad and my elbows were bent so I wasn't actually doing a full planche. I didn't realize it at the time that I wasn't actually planching. Because I didn't know better I continued on thinking I was ready for harder moves.
I made a post regarding my planche mistake previously here if you want to take a look at that: https://www.reddit.com/r/bodyweight.../?utm_source=share&utm_medium=web2x&context=3
- Senior Year Semester 2: https://youtu.be/0_7z6VscypA?t=456
So I started working towards Iron Cross and full planche on rings. I used the straps on forearms method to train for cross, but honestly it was mostly a waste of time. The straps didn't really develop the proper straight arm strength for cross, so other than some initial shoulder development I didn't find it useful.
I was also making fake progress on planche too (I thought it was real progress at the time). I progress all the way from tuck to a full planche (bent arms so it doesn't count) on rings. I also started exploring planche pushups but again the form was terrible.
On the bright side, my weighted calisthenics was going well. I increased my one rep max weighted pull and chinup to 2 plates. I also could do dips with a plate and a half with good form. I could also do 2 plates but it wasn't parallels so I don't count it. Oh I also got one arm chinups so that was also pretty awesome too!
So my senior year was a cut a bit short because COVID started at this point. I went back home around April 2020. I luckily made the smart decision to buy a power rack and continue training in my backyard and house which really payed off.
Earlier I started noticing there were weird quirks with my planche but I was still convinced I had a full planche. I posted a form check on reddit and someone pointed out my arms were bent. I was sad about it for a little while but eventually came to terms with it.
Again, check out the planche or YT video for more details b/c I'm mostly repeating myself. But TLDR I started from scratch, got injured from planche training for a few weeks, recovered, trained it some more but correctly (eblows locked) and eventually got a full planche.
For other moves Iron Cross was still a grind, I had to go through a few iterations and setups on how to train it to replace the strap method. I eventually ended on using resistance bands but my form always felt off so I was in an awkward limbo with the move.
On the bright side, around this time I started dabbling in other moves to improve on. They include front lever rows, one arm front lever, RTO dips, impossible dips, and victorian cross. I will never achieve these moves.
It was around this time I also found out about "Overcoming Gravity 2". I think it's really good and useful book. Great reference point for training and it helped me start thinking of other training concepts that I eventually started incorporating later on.
- Fall and Winter: https://youtu.be/0_7z6VscypA?t=936
I could actually full planche for a few seconds so I started working towards harder variations like full planche pushups and planche press.
Iron Cross was still kicking my ass so no real update there.
I managed to get a few reps of FL rows with a false grip and some of the other moves I was dabbling with over the summer where also improving. The most noteworthy one is that my victorian cross form was shaping up well. I was using lighter bands.
Really the main thing that happened during this time is the gradual progress I was making with most things I was training and the fact I incorporating some simple periodization. I spent a more time refreshing my knowledge of training and periodization was one thing that really stuck out to me. Incorporating that helped me feel less tired and in danger of hurting myself in the long run vs what I used to do (i.e. not take deload weeks)
Ok at this point I got really strong. Training wise I had a good understanding of how my body worked and how I needed to structure my workouts that worked best for me. I also incorporated a bit more complex periodization (though it wasn't always consistent) where I would ramp up and build towards strength phases. Also, I bought a dream machine for cross training, it was pricey but I found it useful.
My wrists hurt from typing at this point so I'll just list some of the things I managed to achieve now:
- Full Planche, Full Planch Pushups, Full Planch on Rings, Full Planche Press to Handstand
- Impossible Dips and 3 Plate Dip (not bellow parallel so needs more work)
- Front Lever Rows and One Arm Front Lever
- 3 Plate Chinup
- Maltese
- and more
- Current Goals:
- MOST IMPORTANTLY I BECAME A DAD: THIS IS MY BABY GIRL ADA!
- General Info:
When I was in college, I was in a University that was ranked for having one of the best dinning services in the US. I always had access to healthy foods back then so my diet was varied and relatively clean with the occasional eating out. It was balanced as in I ate my fruits, veggies, grains, meats in most my meals. I couldn't tell you exactly what I ate because it was mostly intuitive. I don't count calories or anything.
Since college I've been living with my folks (moving out around April so that's exciting) and they cook every day. It's traditional Bengali dishes, so again food is generally clean and varied. I do however not eat as much veggies and fruits as I used back in college and need to fix that from a nutrition stand point. But over all I have an easy time maintaining a consistent weight. I also rarely drink alcohol.
- Bulking and Cutting: So I don't bulk or cut. I like slowly gaining weight over time. That's just me.
- Supplementation: I take creatine and protein powder that's it. I think most people do not "need" supplements, a good rule of thumb is to use supplements to enhance lagging parts of your diet. Actually requiring supplements is probably a conversation between you and your doctor.
This post is already pretty long now so I'll keep this section a bit short.
- Training calisthenics is one of the best things to have ever happened to me. I'm the strongest I've ever been because of it. Part of the reason is I enjoy training it so much I'm very consistent with my training now!
- I've also met awesome people through it's really been a net positive in my life
- Be honest with yourself when you train, bad form can really waist your time or get you hurt
- Ada is the best
Effie