Testing my 1 Rep Max... (Weighted Calisthenics)

what's up guys it's michael here from

calisthenics family and welcome to the

second episode of my calisthenics

transformation series

so in this episode i'm gonna show some

interesting insights of the book

overcoming gravity and i'm gonna do a

strength

test to see my current weighted strength

so that's going to be very interesting

and at last at the end of the video guys

we're going to have a big release of the

new

califam merch and equipment line

so stay tuned for that and let's get

this video started

[Music]

what's up guys so it is monday morning

i'm sitting here

in the office and i'm entering all the

people that that signed up for the

transformation challenge of this year

and you can see here in the back these

are all the people that signed up

so there's so many people that signed up

like from all over the world

from like india from the middle east

from

united kingdom from the us even from

africa as well so

it's actually pretty mind-blowing to see

how many people signed up and

that actually want to change their lives

and do it with

us so i i feel really blessed to

to support you guys to guide you and

like to be an inspiration for you guys

i could never have imagined that like so

many people would sign up

and like start programs with us it's

it's really a dream coming true

and i just got this feeling here and

like entering all the people so i just

want to share this with you guys

i feel really blessed so thank you guys

for

for for signing up and yeah let's make

the best out of it you know

i'm joining as well so i get really

motivated from

all of you guys that signed up so

like i said we are all in this together

so let's make the best out of it and

let's uh crush our goals this year

all right guys so welcome to my home

workspace

and office so here i do a lot of like

computer work

doing the client support in the morning

so i'm sitting here

because um like i said i want to tell

you something more about my training

plan

and in the last few months i've been

doing a lot of more reading and research

about

training and so there's a book

actually two books that i've been

reading a lot and that's

that is this book over here overcoming

gravity

which is called a systematic approach to

gymnastics and body weight strength

and this book contains so much in-depth

information about

like constructing a routine different

workout plans different working routines

progression charts goal setting

skill training strength training like

basically everything that you want to

know

as a gymnast or if you're into

bodyweight training

and secondly i've been reading and doing

the cui trainer course

in which i mainly learned the concepts

of periodization

like constructing a like a big macro

plan

for like bigger long-term goals

including different meso cycles and

micro cycles

which we'll show you and tell you more

about late in this video when i tell you

my own current training plan

but what i found really really

interesting about this book

is chapter three which is about

progression charts and goal setting

and that really made me think about my

own goals and my own level

because there are basically charts in

this book that tells you

like different levels and like

difficulty levels that you have

so let's have a closer look to this

pushing chart which represents

exercises like the planche the planche

push-up

the one-arm push-up dips and

weighted dips and here on the left side

you see

all the exercises ranging from the level

1

until level 16 from the beginner to the

elite level and what i found really

interesting

is the comparison between bodyweight

skill exercises versus the weighted

exercises

so if we look to the straddle planche

you can see

that a weighted dip of 1.85 times your

body weight is

required and if we look to the full

planche

you'll see that a weighted dip of 2.25

times your body weight

is required and if we look at the

pulling chart

which represents exercises like the back

lever

the front lever pull ups and

weighted pull ups we see that for

example for the straddle front lever

we need a weighted pull ups with 1.5

times

your body weight and for the full front

lever you need a weighted pull-ups with

1.78 times your body weight

of course you will need specific

training for these straight arm skill

exercises

but it just gives a clear idea on how

much weighted strength compared to your

own body weight you'll need to these

insane

hard calisthenics bodyweight exercises

all right so let's do a calculation on

these skills versus the weighted

strength requirements

so if we look to the straddle planche at

the weight that i'm aiming for

times 1.85 minus 80

that would require a 68 kg weighted dip

then the full planche at 80 kgs

times 2.25 minus 80

would require a 100 kg weighted dip

and for the straddle front lever and the

full front lever that calculation would

look like this

so if i look to these numbers they seem

kind of correct to me

but i've also done my research and asked

advanced athletes that can do these

skills what their current

weighted stats are right now and it

turns out that they seem

quite similar to the comparison that the

book gives

alright so now that i have a benchmark

on what to achieve

let's go to the gym and let's do a

weighted strength

test let's go all right so i made it to

the gym

time for my strength test workout so i'm

gonna do

five basic weighted exercises to test my

current strength

which will be the overhead press the

weighted pull up

the weighted dip the rated row and at

last the weighted push-up

so that's what i'm gonna do today and

i'm gonna have three minutes of rest

in between my sets because that's kind

of the rest

time that you want when you're working

towards strength which i will be doing

at the end

of the 12 weeks when i'm doing my

strength cycle

so let's test my current weighted

exercises let's do it so just when i was

about to start my overhead pressing

strength exercise my bro came in

and then what did you say so i was

coming in and he was doing the overhead

press

like with the weights and stuff so i

said um he was doing a strength

measurement so

how many reps he can do for three reps

and he did this exercise so i said

why are you doing this exercise we're

doing calisthenics so

you should do a handsome push of

variation instead so now

you are doing weighted hands and

push-ups with a weight fast

yes so now i'm going to try the weighted

hands and push up

so i'm gonna alternate that exercise for

the overhead press

didn't think about it and after all it

makes a lot more sense because

uh training specific is really important

as well so

let's take my weighted hands and pushing

strength to the next level

test it right now and test it over 12

weeks so

thanks bro let's do it let's do this

all right so although 15 kgs was already

my max i'm still gonna try out

20 kgs that's the full weight fast let's

see how far i come

[Music]

all right so i clearly have my one rep

max with the weight fast 20 kgs

now let's move on to the weighted

pull-ups all right time for weighted

pull-ups i'm gonna start with 20 kgs

so my pulling strength has always been a

lacking point of me

compared to my pushing strength also

because i

suffered from a goal was elbow only one

year ago

so i still kinda like recovering from

that lack of strength

and that is also why i really want to

bring up my basic pulling strength

uh back again so let's see how many i

can do today

it won't be as good as my pushing

strength but let's see

what my current strength is right now

[Music]

so starting with my least favorite

exercise and what happened

that weight of 20 kgs fell on my toe

so i have to recover from this first

then i'm gonna continue luckily

it didn't felt too hard so i didn't

break my toe or something but

still kind of hurts

[Music]

all right so i managed to do 20 kgs and

25 kgs for

three repetitions now i'm gonna move on

to 30 kgs

a weight that i've never done before

with my weighted pull up

so let's see how this goes i'm afraid

i'm not gonna make the three repetitions

but

we will see

[Music]

all right 30 kgs two repetitions

close to two repetitions so i feel kind

of ashamed of this

sharing this as well um but as i said

this is my weak point so that's why i

have to

work on this but now let's move on to my

favorite exercise which is

the weighted dip let's do this

[Music]

all right so that was 50 kgs let's see

if i can do

60.

[Music]

all right so that was 60 kgs one

repetition

now let's move on to the uh body weight

of weighted row all right so for the

bodyweight row

i couldn't really find a way to measure

my one wrap max with the weighted

row i'm doing the the weighted fast 20

kgs

right here already now so that's the the

most weight as possible

for like five to six reps so if you have

any suggestions how i can measure this

please let me know in the comments so

then moving on to the weighted

push-up so first i start with 40 kgs on

my back

for three repetitions in total

that was already kind of heavy

and then i moved on to 50 kgs weighted

push-up

i managed to get one repetition and at

the second repetition

i couldn't get up anymore so my one rep

max for the weighted push-up

clearly is 50 kgs alright so let's

summarize this all

together my current weighted strength

for the weighted handstand push-ups

three repetitions for 15 kgs and one rep

max with 20 kgs

my goal 5 reps with 20 kgs and 1 red max

with 30 kgs

then for the weighted pull up my current

strength 3 reps

25 kgs and 1 red max 30 kgs

and my goal 5 repetitions for 30 kgs and

1 rap max for 40 kgs then the weighted

dip

current strength three repetitions for

50 kgs and run rap max with 60 kgs

my goal this is my favorite so let's aim

high

five repetitions 60 kgs and run

repetition for 80

kgs that will be my ultimate goal and

for the weighted row and the weighted

push-up

my current strength and my goals would

look like this

so i think it seems kinda achievable in

12 weeks of time

let me know in the comments what you

think and how you should set up your

goals

alright so i made it back home from that

strength test

workout was a really good workout really

interesting to see

all these results so now i'm in the

kitchen

time for my uh post workout protein

shake

after my workout i always drink a

protein shake to speed up muscle

recovery

so let's get this protein shake in all

right guys so for this post workout

shake you can see that i'm using the

skill because

i'm trying to gain weight and when

gaining weight it's really important

that you also measure all the food that

you take in

so you won't gain too much fat so for

this shake i'm using 200 milliliters of

milk one scoop of whey protein isolate

from my protein

and for this you can use our discount

code cadifam to get 36

discount on your order at my protein

check

and use the link in the description and

i use

30 grams of blueberries as my carb

intake

and 5 grams of creatine which i have

just started a new

cycle with if you want me to make a more

detailed video or explanation about why

i use creatine

and why it can be beneficial to you let

me know in the comments

so that's all i use for this shake time

to mix it up and enjoy

this shake so i told you guys i was also

going to show you some random things

that i do in my week as an entrepreneur

one of these things is starting up the

christmas tree together with my sister

and for those that don't know her she

joined the caddy fam

team and works now officially full time

for kelsing's family

so we can describe how blessed we are

that we can work with our own

sister in our own coaching business how

cool is that what is up guys so today

it is sunday and we are here with team

kelly fam

in the gym to create an epic promo video

for the new california merch

and clothing line so we're here with chu

we're here with luca aka larima workout

we're here with boss daily calisthenics

and with my bro what's up guys so today

so this is the first shooting location

in the gym

we're gonna create one epic video so

stay tuned for that

[Music]

just fitted the new shirts are you ready

bro

how is it fit how is the fit shoe it's

amazing amazing

awesome man all right so we're going to

the second shoot location right now so

we just finished the shoot here in the

gym

now going to uh the park let's go

in the car towards the next shooting

location

with the bro and

our casanova hey hey

[Music]

all right made it to the second location

where are we at yannick where are we at

so we're still nightmare so this is

lindelt

park where it all started for us outside

exactly there was always train here

before we had our home park in

nightmaker so

exactly old school vibes here beautiful

shooting location

what what exactly man

let's do this

all right so as you saw from the footage

we had been shooting

all day long and this is the result of

the promo video

made by my bro yannick

[Music]

so

[Music]

[Music]

all right guys so thanks for watching

this vlog as you can see we're standing

here with the new merch

really proud as you can see you can rock

them casual but also as an athlete when

you're training outside as you can see

from the promo video

that you made right yes exactly so i've

been working on this promo video

i think for the last three days i think

nine hours a day

so it's really something that i don't do

very often but i really enjoyed this and

so i really hope that you

like this promo video yeah man so guys

there was the vlog

if you want to pick these items up go to

our website they are now officially live

and the resistance bands as well

thanks for watching this video and in

the next episode i'm gonna show and

review my full

training plan so that's gonna be very

interesting stay tuned for that and

we'll see you in the next video peace

out guys peace out

all right guys so the new gallifam

merch and resistance bands are now

officially available

on our website if you want to pick one

of these items up

make sure to go to our webshop you can

visit the link down in the description

and make sure to be fast because we

won't have much stock

because this is our first release thank

you guys for the support and let me know

your thoughts on these

new items

[Music]

you