KING OF WEIGHTED-SELFTEST

KING OF WEIGHTED || FINAL WEEK
August 20, 2018

KING OF WEIGHTED || FINAL WEEK

Done. I really enjoyed last week. It's nice to see if all the work and volume you did put in the last weeks is paying off. So how is the last week structured? After the 5x5 weeks, you will have a little break to recover, around 2-3 or more days. I rested 3 days and started my 5-3-1 week with dips then squats and then pull-ups. For deadlifts, I did a 5x3, not a 5-3-1 because I didn't feel ready for a 1RM attempt.

What my new PR stats are you can see in the video part of the blog: 

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KING OF WEIGHTED || WEEK 5
August 06, 2018

KING OF WEIGHTED || WEEK 5

This week I managed again to set some new PRs. What I learned about me in this week is that I need a hell lot of warm-up for weighted dips. I did about 50 bw dips and one weighted set for warm, and still, the second set with 80kg went far easier than the first one. This week I only managed to train 4 times instead of the 5 that are given by the plan. But I will stick to the plan and just do the training when I can manage it, independent of the week. As long as I progress, this can't be wrong!

See the vlog here:

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KING OF WEIGHTED || WEEK 4
July 29, 2018

KING OF WEIGHTED || WEEK 4

After one week break due to sickness, I fought myself back. I started the week as usual with my weighted calisthenics training. 5x5 as we are close to the 5-3-1 strength test. I did a little PR on the pull-ups since I never pulled 50kg that often for sets. Dips went horribly because earlier that day I had a photo and video shooting with lots of push exercises why I was already pretty exhausted at the dips. The rest of the week was also good, I am pretty happy with the muscle up development and felt pretty strong this week in general even it was the hottest week in Germany I can remember.

But, see yourself:

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KING OF WEIGHTED || WEEK 3
July 15, 2018

KING OF WEIGHTED || WEEK 3

The week after the festival. Bad timing, because the volume is going down, but the intensity is going up. It's the first week of 5x5 system for the heavy lifts... and I am weak af because of a weekend full of party. Nevertheless, I could finish the pull-ups 5x5 with a new little PR of 47,5kg and did the dips with 80kg. I just finished 3 sets of dips cause I had a little pain in my elbow, but I think I could have finished all 5 sets on regular basis. I also included some short "lever" session because at this weekend I would have had a battle on the world fitness day. During the shooting for viafortis I had some nice skill training as well as on Friday on the world fitness day, which. Sadly the flu I had from the festival made it impossible for me to train on Sunday and probably as well the upcoming week. I really need to get rid of it... so only possibility is a break. I hate it.

To see the training and impressions of the foto shooting just watch the video:

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KING OF WEIGHTED || WEEK 2
July 08, 2018

KING OF WEIGHTED || WEEK 2

Week two went stronger. I could increase the weight on the pull-ups and finished the dips with more reps. So things are getting well! As I am going to visit a music festival at the end of the week I sadly couldn't finish the deadlift day. I put the hspu into the second weighted day to make sure I don't miss them also. I hope a whole weekend of party and camping won't affect my strength progress too much... =D

But see yourself how week 2 went in detail:

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KING OF WEIGHTED || WEEK 1
July 01, 2018

KING OF WEIGHTED || WEEK 1

Follow me on my KING OF WEIGHTED CALISTHENICS journey as I start off the program with week 1 now to improve my weighted calisthenics, skills and overall strength!

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