I used to deadlift 280kg, bench 140kg for reps, and squat over 200kg… I was also constantly injured, taking painkillers to train, and spending 30 minutes warming up just to not be in pain. Calisthenics completely changed how I train, move, and think about strength. In this video I share the 3 reasons I quit powerlifting for calisthenics — and why it made me stronger, more capable, and injury-free. If you’ve ever felt “strong”… but not actually capable, this one’s for you 👇

1/29/2026 Biceps Incline Dumbbell Curl - 3 sets of 15 reps with 25 pounds, 1. Hammer Curl - 3 sets of 15 reps with 20, 17.5 and 12.5 pounds 2. Barbell Curl -   5 sets of 20 reps with 25 pounds 3. Preacher Curl - 3 sets of 15 reps with 20 pounds 4. Concentration Curl - 5 sets of 15 reps with 25 pounds Hammer Strength Triceps – 1. Cable pushdowns – 3 sets of 15 reps -40 pounds. 2. DB extensions – 3 sets of 15 reps – 20 pounds 3. Close grip bp with 75 pounds – 3 sets of 12 reps. 1/30/2026 Assault bike – 50 minutes for 130 bpm max Shoulders: 1. Pes dec – 3 sets of 15 reps with 30 pds. 2. BB press behind neck – 3 sets – 8 reps with 90 pds Back 1. KB pullover – 3 sets – 15 reps. 55 pounds. 2. Lat pulldowns: 5 sets 15 reps. 85 pounds 3. KB row- 55 pounds 3 sets of 12 reps. Chest – 1. 1.Incline BP on Smyth machine – 5 sets of 8 reps – 125, 135, 145, 145,and last set with 85 for 35 reps. 2. Hammer strength Bench Press – 3 sets – 90, 115, 135 – 7 reps [per set. 3. Pec dec – 3 sets – 15 reps – 90 pounds. 4. KBs – BP – 3 sets, 35, 40 and 45 pounds for 6 reps. 5. 3 sets rope crunches with 60 pounds. 6. KB pullovers – 3 Sets 15 reps with 35 ds, super stetted with 10 kb flyes -3 sets 1/31/2026 1. Chest – Incline BP on Smyth machine – 5 sets of 8 reps – 135, 135, 145, 145,and last set with 105 for 25 reps. 2. KB flyes – 5 sets – 15 reps – 20 pounds. 3. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps. 4. Spinner bike – 60 minutes – 90 bpm. 5. Assault bike– 40 minutes – 95 bpm 2/1/2026 Shoulders 1. Overhead press on Smyth machine – 3 sets of five reps – 55, 65 and 75 pounds. 2. Lateral Raises – 3 sets of eight reps – 20, 25 and 15 pounds 3. Pec Dec Reverse laterals – five sets of 15 reps – 45 pounds. 4. KB Shrugs with 50, 60 and 70 pounds for eight reps. 5. Spinner bike – 55 minutes 100 bpm. Chest 6. Smyth Machine – Incline BB press five sets of 3 reps – 105, 125, 135, 145 and 155 pounds. 7. KBs – BP – 3 sets, 35, 40 and 45 pounds for 6 reps. 1. 3 sets rope crunches with 60 pounds.

Olly decided he wanted to test Ollie's strength in a 1v1 battle of HORSE. Watch the video to find out who's stronger!

This is our highest viewed and rated video on YouTube, so I thought I'd send it here for you guys to enjoy! The main point I mention is how most people who teach this movement teach it completely wrong, and instead, I show you how to round your shoulders and get into protraction so you can more easily unlock the crow, frog and handstand pushup!

In this video, I share insights on how to progress in calisthenics, especially for those who feel overwhelmed by advanced movements like muscle-ups and handstands. I've developed a skill tree that categorizes movements into seven planes of motion, allowing you to track your progress and identify strengths and weaknesses. Our gym, CaliUnity, offers free resources, including a downloadable skill swirl chart and various guides to make health and fitness accessible to everyone. 🔗 Here's the link shown in the video: https://www.caliunity.com/skillswirl