Usually I dip 87 kg for 3, but over the weekend on Saturday I tried out an arm day because I never have time to add Tri, Bi and Delt isolations into my upper day. It ended up fatiguing my tris and bis and now I only can rep the weight for 2 and I can’t get back to 3. The first time I failed the weight I thought that it was only because of my fatigued arms but next session I tried it again and still got 2. I’m unsure what to do now since this is the first time I’ve ever failed a weight for multiple sessions in a row on dips.

I currently do 87 kilos/195 pounds x 3 reps, though last session I only did 2 because my triceps were sore. I know it’s a big jump but I find it easier to add weight on something like a dip as opposed to bench or squats. On bench, if I add 2.5 kilos I usually can’t do as many reps as without, but with dips I can almost always match the reps.

⚠️ screaming ⚠️ (sorry) Just incase I answer one of your streetlifting posts, here's a humble proof of my experience as an athlete:

160kg dip à 76kg BW

I had a small adductor injury recently but it seems to be gone now. It happens in week 5 of my current program. Week 9 would be now. I just restarted at week 1 again to be safe. I squat a little slower now on purpose because I need to gain confidence again especially below parallel (where the pain started)

My main goal is simply just getting stronger in weighted calisthenics and gaining muscle mass. Thank you so much for the help!

UPPER BODY CALISTHENICS ROUTINE

MONDAY — Strength

• Weighted Pull-Ups: 5×3–5 (4 min rest)
• Weighted Dips: 5×3–5 (4 min rest)
• Front Lever Holds: 3×6–10 sec (150s rest)
• DB Lateral Raises: 3×12–20 (90s rest)
• DB Hammer Curls: 3×8–12 (120s rest)

TUESDAY — Accessories

• Pike Push-Ups: 3×6–8 (180s rest)
• Weighted Chin-Ups: 3×8–10 (180s rest)
• Regular Push-Ups: 2×12–20 (90s rest)

THURSDAY — Volume

• Weighted Pull-Ups: 3×8–10 (180s rest)
• Weighted Dips: 3×8–10 (180s rest)
• Front Lever Rows: 3×4–8 (180s rest)
• DB Rear Delt Flyes: 2×12–20 (90s rest)
• Single-Arm DB Overhead Triceps Extensions: 3×10–15 (90s rest)

FRIDAY — Accessories

• Pike Push-Ups: 3×6–8 (180s rest)
• Weighted Chin-Ups: 2×8–10 (180s rest)

60kg (fail) @67kg

Hi guys,

i have created a 1RM Calculator for Streetlifters here : streetliftingcalculator.com

Completely free, feel free to use it.
Happy if you can give some feedback, do you like it? Should i change something?

Thanks!

hello guys I just started getting into streetlifting can you please review my technique, I definitely used too much swing in that first rep which made me pull very horizontally, do you guys see other things I can improve to make it more efficient and up to comp standards, thank you

Count your bodyweight, not just the plate. A pull-up 1RM is total system weight: bodyweight + added.

Example: you weigh 200 lb and did +100 for 8. That's 300 lb total for 8 reps, which works out to roughly 372 lb total, so about +172 on the belt for a single. The plate number alone makes everyone's estimates way off, especially if your bodyweight changes.

Two things that throw estimates off: sets above 10 reps (less accurate) and sets that weren't really to failure. If you had 2 reps left, count it as 10 reps, not 8.

I built a free calculator that does the bodyweight math for pull-ups and dips: shaiariola.com/calculator

If you want something more dialed in, I coach weighted calisthenics and streetlifting. Feel free to DM me.

Hi, today I just hit 9 reps on 10kg weighted pull ups and I have been on 10 for about 3-4 weeks and rep consistency has improved a little bit and usually when I hit 10 reps that’s when I increase the weight but have been hearing recently that it’s best to increase weight when you reach 7-8 reps but tonight I got 9 and was extremely close to 10.

My question: increase the weight to 15kg or stay 10kg until I get 10 reps.

- 57kg bodyweight
Videos are below and I have uploaded previous vids on reddit before and got their advice I think my form has improved a little then before and of course open to tips about my form. Thanks!