If you know, you know.
The set:
5 MUSCLE UPS +20KG
10 BODYWEIGHT MUSCLE UPS
× 5 rounds
5 min rest between rounds.
I could have easily left the park, found some shelter, and finished the workout later.
But this was the last routine of the day — and if you’ve been following me long enough, you already know I’ve trained in -20°C 🥶 and +40°C 🥵.
And that’s exactly the point.
Every now and then, I hear:
“The bar is different, so my performance is compromised.”
“I think if I do this exercise before that one, I won’t perform optimally.”
“There’s no box here. I need to jump onto the bar — I’m not used to it.”
And the list goes on.
Here’s my message to you:
If you constantly need everything to be “optimal” in order to perform, you may have created the worst comfort zone of all.
It feels like you’re living in your optimal zone — until one variable changes.
Different bar.
Different thickness.
Different paint or texture.
Different park.
Different gym.
No air conditioning.
Different sequence of exercises.
Different environment.
And suddenly, everything feels compromised.
Not necessarily physically.
Mentally.
You feel like the circumstances are holding you back, when in reality, you trained yourself to depend on those circumstances.
So expose yourself to the unexpected.
Train in different parks.
Use different bars.
Deal with different textures.
Train in different gyms.
Train without air conditioning.
Change the conditions.
Because the goal isn’t to become someone who performs perfectly when everything is perfect.
The goal is to become someone who can perform when nothing is.
That’s the difference between a boy who works out…
and a man who trains.
Saibov Calisthenics
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CALISTHENICS/MOTIVATION
Deload week.
I kept the same movement patterns but reduced the workload, increasing it gradually over three sessions.
Day 1 – 50%
• 10 rounds: 1 OAP + 2 close grip muscle-ups (90s rest)
• 5 rounds: 10 HSPU, 5 MU, 5 straight bar dips, 5 push-ups (4 min rest)
Day 2 – 60%
• 15-min alternating EMOM: OAP / 3 pull-up-to-muscle-ups / 4 HSPU
• 7 rounds (1-min timecap): OAP + 3 HSPU + 5s front lever hold
• “Vertical 50”: 5 MU + 5 HSPU
5 rounds performed as fast as possible
Day 3 – 70%
• 12-min alternating EMOM: 20 kg (5 pull-ups + 1 muscle-up) / OAP
• 14-min alternating EMOM: 2 HSPU / thick bar OAP
• 16-min waving EMOM with 20 kg pull-ups (3-2-1-2-3…)
One training day followed by one rest day, finishing the week with two complete rest days before the next block.
Deloads shouldn’t make you feel detrained. They should make you feel hungry to train again.
Feeling recovered and ready to continue the road to CaliFest. 🔥
It’s been almost seven years since my last competition, so stepping back into competition mode feels like a completely new chapter.
This year, the goal has been to steadily reach my optimal bodyweight while gradually approaching peak performance to see how my body copes with this intensity, this volume, and this whole competition mode at this bodyweight. I wanted to see how I can actually prepare for next year’s competition when it’s much closer time-wise.
So far, I am feeling great. I’ve lost 7 kilograms since January, and I haven’t felt stronger than I do now… ever.
If you’ve been following me, you could see that I went through a strength-building phase during winter, with the main focus on building brutal pulling strength, my weakest link. Then I shifted towards EMOMs and mini-sets without leaving the bar during spring time and early summer. Over the past few weeks, I’ve already started practicing timed routines and gradually increasing the intensity with volume.
There are still a few things I haven’t tried in ages, such as 50 pull-ups, 20 muscle-ups, or a proper competition routine. Those are all on the to-do list.
So far, so good.
If you’re wondering what all of this is leading to…
CaliFest-Endurance World Competition 2027.
Felt great after yesterday's 200 one arm pull ups 🫡
Vintage things 💾
Showcasing at the local competition in my hometown 👑
Busy 📈🫡🦾
24/06/2026
The goal was to finish within 60 minutes but the heat had different plans for me 🥵☀️ 1h15m ✅ The muscle ups took quite a long time with all the pre-fatigue and the early afternoon hours sun 🌞 . I did it at that time of the day in conditioning purposes.
So...
The Iron Trinity ⚔️
10×2 One Arm Pull-Ups
10×2 90° Handstand Push-Ups
10×5 Muscle-Ups (+20kg)
Three elite movements. Pulling strength, pressing strength, and explosive power. A certain mastery of the fundamentals at an advanced level.
No distractions. Complete as fast as possible in the given order and respect the unbroken sets.
The goal today wasn’t to hit a personal best. The goal was to own every rep from the first set to the last.
Ten rounds. Ten opportunities to prove your strength in each. A test of consistency rather than a single maximal effort.
The Iron Trinity.
A reminder that true strength is balanced, controlled, and earned. 👑
This whole thing came into my mind during the training🧘🏻♂️💭
Try it out 🫵🏼
28/03/2026
March Madness 🚫
March Calmness ✅
Stay happy out there. It is optional ☺️
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