My 2 Year Calisthenics Journey! Full Planche, Maltese, Victorian Cross

jamesl

New member
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:
  • 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!
Cool Things I Can Do Now: Just some short clips of things I can do now
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:
I've always been pretty active! I started lifting weights in middle school (around 7th grade) and lifting on and off somewhat consistently throughout high school. I never got super massive or jacked, but could easily rep out pushups and pullups. It gave me a good fitness foundation, an appreciation for training, and gave me some knowledge on how to exercise which were all very helpful. This is what I looked like around the senior year of high school: Google Drive Link. I think I was like 100lbs in that picture.

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:
Around June of 2019 is when I started. After doing research I decided I'd train for a front and back lever. I just YouTubed "Front Lever" tutorial and "Back Lever" tutorial and found a bunch of useful progressions and exercises which I incorporated into my lifting routine.

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.
Once the summer was over, I decided to continue my current training style. I focused on calisthenics with weights but now that I had FL and BL (with ok form. I also couldn't do it all the time) I decided I would work towards full planche.

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
When my last semester of Senior year started I joined the gymnastics club and made some really cool friends. I also had access to a gymnastics gym too. This is where I fell in love with rings and realized I wanted to train towards advanced ring moves.

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.
Once it started getting too cold to train outside, I moved my stuff inside and continued training. I made a good amount of progress during this time. All the foundational work I improved on over the summer began paying dividends.

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:
Oh I also got a Victorian Cross which was super sick. Still no iron cross...fuck that move. The dream machine I bought has been much more helpful in training towards it bs bands though so that's nice.
  • Current Goals:
I still love training calisthenics, my main life goal is to achieve F skills on rings eventually. Currently I'm focusing at the moment on getting Iron Cross, cleaning up my Maltese, Maltese Cross, and cleaning up my Victorian Cross
Diet and Nutrition:
  • General Info:
I don't have much to say on my diet so this section is going to be brief. I'm in a lucky position where I've always been relatively skinny so I've never had to focus to much time on losing weight.

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.
Final Thoughts: https://www.youtube.com/watch?v=0_7z6VscypA&t=1298s

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
All the best,

Effie
 
@hviola3 So I wash my hair 2-3 times a week.

So it's generally it's
  • Shampoo while shower (if it's a shampoo day)
  • Conditioner
  • Dry hair until damp
  • Then I put on a hair cream to lock the moisture in my hair
I have thick, long, course hair if you want to know my hair type.

Products:

Shampoo

Conditioner

Hair Cream
 
@jamesl Amazing dude. I always follow your posts on r/calisthenic . I had a few questions:

▪ Did you get a back lever (supinated) before attempting Planche /maltese or do you wish you got it first? And what's your level on back lever right now?

• How important do you think one arm pull up/weighted pull up strength is for Front lever? For example, I got front lever for free training the weighted pull up. Do you think it's better to build a solid base of very strong weighted pull up (one arm pull up minimum) before going for front lever/Victorian. I personally believe this is the way and would love to know your opinion.

• Have you ever maxxed out on overhead press or bench press?

• What's your body stats? I mean arm, chest, shoulder, waist, legs size?

Btw you must post it on r/Fitness. Not many calisthenics posts there. Maybe change the title a little bit "2 years Progress post with calisthenics" or something. If the autobot removes your post just message the mods with link of the post. I would love to see the reaction lol
 
@dawn16 - Yup, I had supinated back lever before I trained planche. I never trained pronated

- Ah man, I think there's like already a bunch of discussion on this. I think frinksmovement did a good video about it too. I don't think a one arm pullup is needed. Having a relatively heavy pullup with reps is helpful, I'd encourage working on or establishing that. I don't see any reason not to train FL and weighted pulls at the same time as long as you manage intensity properly since FL is pretty scalable.

- Overhead press maxed out no. I know I can arnold press 45lbs dumbbells for 5 - 7 reps. So I would guess my max overhead press is 100-110lbs. I don't think I can OHP my bodyweight at 120 right now but properly get it fast if I trained for it.

- Bench press max out yes? So I tried one month, first time benching in like 1 year (maybe more) and I got 1-3 reps at 185lbs. I think it may have been the heaviest bench I've done but I can't remember.

- Typing up a post for the fitness sub now lol
 
@jamesl Dude you should be able to overhead press your bodyweight or even above. I can standing one arm strict press 45lbs for 10 reps easily and my 5 rep max is 51.5lbs and I'm nowhere near your strength. Can't even do an advance tuck planche. Yes I'm heavier than you but not still underweight for my height, 130lbs at 5'8".

Btw you forgot to say your back lever level now? What's your max hold?

And do you have any tips to progress in that? I'm progressing in everythibg else but I'm stuck at adv tuck for like 8-9+ months now. Recently got about 8s adv tuck open hips. But it's really hard on my elbows and progressing is way too slow. What was your training like for the back lever?
 
@dawn16 - yea, maybe when I get my gym membership again I'll dabble in OHP. I'm conservative with my estimate because holding the bar is a bit wobbly and I'd rather not risk hurting myself since I'm not used to it lol. Also, I can arnold presses are different from shoulder and ohp so I'm not sure how they translate.

- so I don't train BL anymore but last I checked I got a 30s hold. The clip should be in the video

- I don't have too many tips regarding it off the top of my head. There's probably a bunch of good BL threads on this sub that'll be more useful than me.
 
@lizlugo51 Honestly I think I just have some really good genetics for chest. My chest was big even in middle school and during my lifting days

I don't really focus on targeting my chest, but planche pushups, maltese and iron cross work are my main chest movements currently.
 
@dawn16 Recovering from a herniated disc nowadays. Havent done any meaningful training since June. Nowadays I'm just focusing more on rehab exercises that my physio recommended. And i go out for an ocassional run, do some pushups, pullups or whatever exercises I can do painfree.
 
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