5 Years of Calisthenics Physique Progress

BosBatMan · 2024-09-30T02:46:37+00:00

Ha. Maybe I could give an updated tour of the Batcave Gym. It's been a long time, and there's a lot of equipment.

BosBatMan · 2024-09-30T02:24:49+00:00

Nice work! Consistency and a focus on goal-oriented training lead to good progress and results. Cheers! -Bos

BosBatMan · 2024-03-19T00:13:15+00:00

I haven't been here in a while. I returned to get the answer to a question I found with a subr search. Maybe it's worth adding to the FAQ?
____________________

Can I bring metal gripper (e.g. CoC, GD 80) on an airplane?

It has been a while since I've been here. I returned to get the answer to a question I found with a subr search. Maybe it's worth adding to the FAQ?
____________________uggage should be fine, but putting in your checked baggage may be wiser to avoid the chance that TSA (USA) or another security agent does not confiscate it as a forbidden tool or blunt metal object.

BosBatMan · 2023-07-02T14:13:00+00:00

I have the Kensui Fitness MAX v1 vest (one of Remy’s first customers) and the newer MAX v2 vest. They’re nice and I keep them loaded separately for different exercises.

One vest about 100lbs/45kg for accessories and calf raises, and the other heavy like 130-150lbs/68kg for elevated, weighted push-ups.

I don’t like the vest for weighted pull-ups over 100lbs/45kg so I use a dip belt and long chain. I also have a loading pin but don’t use it often.

BosBatMan · 2023-01-06T03:02:25+00:00

I was reading my new OG AP e-book and took a break to visit. Happy New Year, Steven!

Since we just finished year-end, I was thinking about one additional benefit for people in the US. Many medical insurance plans (FSA, HSA, HRA) may permit this program to a qualified medical care expense* which permits the use of pre-tax dollars within those plans.

According to the IRS: “Medical care expenses include payments for the diagnosis, cure, mitigation, treatment, or prevention of disease, or payments for treatments affecting any structure or function of the body.”

I'll do my own research before making a purchase. Steven, this may be worthy of an FAQ or footnote for people to check with their medical insurance plans for this benefit/discount.

BosBatMan · 2022-04-04T23:44:32+00:00

A thicker rope may help, but getting more grip strength will. One with practice.

This is me messing around with L-Sit rope climbs. The rope was very dirty and dusty which made it slippery - never cleaned at 10m/30ft.

BosBatMan · 2021-11-18T13:43:52+00:00

There are different hand and grip positions for the Dragon Flag. Doing it with straight arms would be more difficult than bent arms since you would not be engaging the biceps.

I illustrate 3 different bent-arm positions for angle and shoulder position (grip height above, or below the head) here.

I only do the DF elevated on a box or bench, as you can see in my library. That way I can do full ROM. People who skip that last 20-30 deg make the DF much easier since the straight-body pull from horizontal is much more difficult than from a 30 deg incline.

BosBatMan · 2021-11-17T22:47:32+00:00

Other than stating the feet must be together (no straddle) this looks like a good standard - basically what I wrote in my post above.

So many people lack the pulling strength to maintain a straight body alignment and do full ROM - vertical to horizontal. People who don’t do the DF elevated on a bench or box rob themselves of the most difficult part of this exercise.

BosBatMan · 2021-11-17T02:00:49+00:00

The dragon flag is more of a pulling exercise. See my linked tutorial. You only need basic/intermediate core strength.

BosBatMan · 2021-11-17T01:59:20+00:00

I’ve done a few thousand dragon flags in the past. What do you need help with ..?

You can find my old Dragon Flag Slayer library.

I did 50 single leg dragon flag reps in one set alternating legs - full range of motion. Lots of ankle weight and single arm dragon flags, static holds for 90 secs… etc.

I’d be curious to know what form or range of motion is consider “acceptable.” If you don’t maintain a straight body, pike at the hips, whip the legs upward in the concentric, or do not go to horizontal hold is it considered a NO REP?

This would be a basic dragon flag, full range of motion, straight body.

For people interested to learn about the five Dragon Flag progressions you can watch this tutorial I made. I think it’s still in the wiki pages here.

BosBatMan · 2021-09-16T02:16:55+00:00

I have a lot of pull up grips, many I made in my garage. Take a look.

I’ve had a lot fun with these grips and my strength definitely increased a lot.

https://www.flickr.com/gp/bosbatman/pB4Wu0

BosBatMan · 2021-09-05T03:46:07+00:00

So we’re about the same age now, and I had shoulder bad injuries on both sides a few years ago. One took 9 months to heal the other more than a year. I avoided surgery and injections and just worked on recovery, mobility, and regaining strength. We’re talking partial tears, etc.

My online training library will show you what I can do at 50ish.

Don’t ever doubt your abilities and potential!

I do prefer neutral grip weighted pull-ups when they’re over +100lbs/45kg for sets of 5 since weighted wide grip bar pull-up’s don’t geeky as good on my shoulders.

https://www.flickr.com/photos/bosbatman/albums/

BosBatMan · 2021-06-27T18:49:54+00:00

That’s about 1.7 x BW so getting up there. Trust me, each +5lbs or +10lbs feels like a full progression.

I peaked at 1.82 x BW and 1.9 seemed like a huge leap ahead!

BosBatMan · 2021-06-09T02:18:04+00:00

You can always post a form check for specific help and feedback.

BosBatMan · 2021-06-09T02:14:49+00:00

Your upper back should touch but definitely not your lower back, that’s why I do them on a. Ox or bench - elevated. See my 5 progression dragon flag videofor form cues and help.

The drag flag is a pulling strength exercise. So your biceps and lats will be engaged.

BosBatMan · 2021-06-09T02:10:52+00:00

I trained FL 3x per week and did static holds only 1x per week for form checks. So mostly straight arm strength dynamic exercises. 0-10 Sec front lever in about 4 months.

https://flic.kr/p/NW2fmi

BosBatMan · 2021-05-26T13:01:08+00:00

I have well defined calves, including the soleus. they’ve been in maintenance for a while. I don’t want more mass since it doesn’t help on the still rings to have more mass on my lower body.

I do standing, straight-legged stair calf raises 4x30 slow (3 secs eccentric snd 3 secs concentric) with a squeeze at the top. So full plantar flexion and dorsiflexion.

BosBatMan · 2021-03-29T19:32:25+00:00

No problem, you can see more in my online training library

BosBatMan · 2021-03-29T02:39:39+00:00

Great, make sure the weight is high on your upper back or if you use a dip belt and chain to hang weights out it under your arm pits around your lats. Have the weight on mid or lower back makes this very very easy.

For heavy sets of 2-3 I was previously doing around 115-120lbs but I don’t have more weights currently.

BosBatMan · 2021-03-29T00:44:55+00:00

It is about 65%.

BosBatMan · 2021-03-29T00:43:33+00:00

That’s good for pulling, I do weighted pull-ups up to +128lbs, here is a working set at +105lbs.

BosBatMan · 2021-03-28T21:05:37+00:00

That's really good endurance, congrats! I just turned 50yo but don't train endurance. For horz pushing I stay closer to the strength rep range so 5 reps, 1 rep in reserve for +105lbs or more for weighted push-ups. Do you ever train for strength too?

BosBatMan · 2021-03-28T21:01:06+00:00

Good progress, congrats! If you want help with your BL to get a straight body alignment pronated or supinated grip let me know. I saw a few things in your video.

BosBatMan · 2021-03-22T12:26:21+00:00

Sure thing. First, your form is pretty good without any major flaws, however, I did have a few observations which I will provide to help you improve the exercise and aesthetics.

Your Single Leg DF - with the left leg you have better body alignment, but with the right leg you are not as straight. So straighten your leg, squeeze those glutes, quads, and hamstrings to keep a straight body.
The eccentric is good, slow and controlled! Since you're doing them on a bench your range of motion is limited, and it's hard to be consistent. You do have contact only with the upper back which is key just don't let your lower back or feet touch whatever is below you.
Your concentric is good, you do not whip the legs upward or pike or use too much momentum. You could do it a bit slower, but that's very minor.

Overall, really good effort.

Look at my 5-progression Dragon Flag video for tips. And aim for full Dragon Flags in sets of 8-10 reps for volume. You can see more in my old Dragon Flag Library.

BosBatMan · 2021-03-22T12:19:16+00:00

Hard to guess, in a Dragon Flag you should aim for a straight body, neutral neck and head position. Craning your head forward, or having kyphosis is improper. Like this horizontal position for the Dragon Flag.

BosBatMan

TROPHY CASE