I posted and then thought to myself, “posting random progress (from layoff/inconsistent training) photos might be seen as silly. I’ll post it again. It shows some regained muscle. I think perhaps the sticker looks like a tat thought it wouldn’t be suitable because I’m not Irish 
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I find it odd that you have quite a well developed lower back despite doing primarily rings/calisthenics.
I have a well developed lower back due to high rep, heavy deadlifting + weighted hyperextensions
Have you always been muscular? I know some guys who started out with “good structure”, they worked hard in the gym and now look better than the guys (I know) who use/have used PIED’s
I mistook the sticker for a tattoo.
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Well I’ve only recently become a calisthenics guy. I still do weighted cals like GHR and hyperextensions, plus single legged dl’s weighted, and pistol squats (high stress on lower back) and other single leg quad stuff. All of these put stress on the erectors.
I was moderately muscular. I don’t have great genes. I think I’m in the middle.
Moderately muscular without exercise = good genes in my book
Regardless of genetic baseline, it’s abundantly obvious you’ve put in a tremendous amount of effort over the years.
Props to you! You’ve got a physique most men would find optimal
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“Unreal’s knees have left the chat”
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Unpopular opinion, but I really like pistol squats. Those, shrimp squats and 1 legged RDLs have been my primary lower body training
good to know there’s still hope for my deadlift
@BrickHead you have a very enviable posterior chain
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Thank you and @unreal24278 very much.
Right now I can do three or four clean pistol squats but I do them with a regression counter weight for more Reps. It took some time to work up to with regressions. I actually could do more with sloppy form but I’m not into that.
I don’t miss the days of CNS-frying and compression with bar squats and deadlifts. Of course they did some good but for me they’re not necessary.
I also rotate in speed skater squats, similar to shrimp squats and sort of like the one leg version of a standard dead.
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I’m jealous of you Brick Head. I can do assisted pistol squats by holding onto something. I can’t quite do a full pistol squat unassisted.
I am taking a break from them currently to give shrimp squat regressions a try. Again I’m able to do them with holding onto something.
Thanks. I progressed quickly on them. I have a long torso and short legs, so that’s an advantage. Too bad I’ll never have a real set of pecs though.
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That’s crazy as it’s been taking me a long time for me to progress on them. I don’t have the best knees either so that my be why. Oh well. I just do the best that I can and maybe one day I’ll be able to get them. Would you happen to have any tips?
I have a long torso, short legs and am quite light, so I definitely have an advantage when it comes to pistols. I could do them before I started taking working out seriously
how’s your ankle mobility?
Find a progression/regression online, most of them are pretty soild
Try working on them barefoot. Having proprioception really helps with balance. Shoes mask imbalance (ie your foot turning inside the shoe
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I don’t think my ankle mobility is the best to be honest. I have heard that ankle mobility affects people’s ability to perform pistols from other sources. Ankle mobility is something I should work on along with losing some body fat. 
The highest progression I’ve been able to get is “Pistol Squat Negatives” but honestly my form wasn’t the best. I’ll make sure to practice barefoot.
Thanks for the advice.
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Best source I’ve seen on them is the pistol-squat pamphlet by Al Kavadlo. It’s on Amazon.
It takes mobility at the hip and flexibility in the hamstrings so that the “non-working” (it actually is working) leg can remain straight as possible.
Very well good sir. I have noticed the amount of flexibility it takes and will work diligently on improving. I do like reading the Al Kavadlo articles on dragon door and when he does some guest posts on this site. He seems to know what he’s talking about.
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Why wouldn’t you miss the chance of acquiring a herniated disc as time goes by?
Come on dude, don’t be irrational. The spine tearing injuries can be fantastic for eliciting unbearable debilitation #gettingondisability #centrelink #governmenthandouts
(Joking)
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That has been something that has been in my mind too. As I do love to lift and train the “big-three”, sometimes I have that fear that I’m going to hurt myself. I know that injuries can be just part of the game but I’m now thinking about things a little differently.
What I love about calisthenics is that the risk on injury is very low. It passes the “risk and reward” test in spades.
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New tutorial on one of my faves came out today.
I’m not quite to that level to do that skin the cat exercise. It looks impressive though. Really I would love to have monkey bars to do that in my back yard.