June Calisthenics Breakdown
June was a rebuilding month.
Last month, I got hit with a nasty stomach bug and lost about 8 pounds. My strength dipped hard, so this month was mostly about getting back to normal without forcing it.
The biggest lesson was simple:
Small progress with resistance bands keeps me motivated.
When I can see the numbers move — even if it is just a few more seconds on a banded front lever or a couple cleaner reps on banded handstand push-ups — it reminds me that the system is working.
What I Worked On
June was focused on the main calisthenics skills I care about:
Front lever
Weighted pull-ups
Handstand push-ups
Handstand balance
Compression strength
Basic leg strength
Nothing fancy. Just consistent work.
Front Lever Progress
The front lever work was mostly assisted this month.
I used bands to rebuild strength and get more time in the actual full front lever position.
Best holds from June:
Full Front Lever with black band: 10 seconds
Full Front Lever with red band: 8 seconds
Full Front Lever with green band: 19 seconds
Single-leg front lever: 11–12 seconds
The big win was that the holds started feeling repeatable again.
That matters more to me than one random max attempt.
Pulling Strength
Weighted pull-ups also started coming back.
Best sets from June:
60 lb x 4
55 lb x 5
50 lb x 5
Not my strongest ever, but solid for rebuilding.
I am trying to be patient here. The weighted pull-up is still one of the biggest strength builders for my front lever, but forcing heavy reps too soon usually just creates fatigue.
Handstand Push-Up Breakthrough
The biggest highlight of June was unlocking my first freestanding handstand push-up.
That was a big one for me.
I had been using banded HSPU progressions to build strength without turning every set into a max effort attempt. That gradual approach worked.
Best numbers from June:
First freestanding HSPU
Green band HSPU: 8 reps
Purple band HSPU: 7 reps
Black band HSPU: 6 reps
Best free handstand hold: 43 seconds
The banded reps helped a lot.
They let me train the actual movement without turning every set into a grind. More importantly, they gave me visible progress again after being sick.
That is probably the most encouraging part of this month.
I was not at full strength, but I still hit a major skill milestone.
Biggest Lesson
The biggest lesson from June was that gradual improvement is underrated.
Bands make progress easier to see.
If I can hold a position a little longer, use a slightly lighter band, or get cleaner reps, I feel like I am moving forward.
That keeps me encouraged.
A good training system should not just make you stronger. It should make you want to keep training.
What Needs Work
The obvious answer is sleep.
My training is moving again, but I know I am leaving progress on the table by not sleeping enough.
If I want better front lever holds, stronger pull-ups, and cleaner HSPU reps, recovery has to improve.
That is the main non-training focus going into July.
July Focus
For July, I am keeping it simple:
Keep rebuilding front lever strength
Use bands to make progress visible
Push weighted pull-ups without rushing
Keep HSPU practice consistent
Get more sleep
June was not about proving anything.
It was about getting back on track.
And after losing strength from being sick, hitting my first freestanding handstand push-up made the month feel like a real win.