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Author Topic: One-armed Chin  (Read 10152 times)

Offline Spencer B

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Re: One-armed Chin
« Reply #40 on: March 26, 2009, 05:20:03 AM »
Kind of off topic, but it relates...

Does squatting heavy, anything over your bodyweight, translate into weighted pullups and into the OAP? Cause that's what it seems like to me... My last weighted pullup max was around 40, and that was with bad form, but just a week ago, I was pulling 80 pounds, but I haven't trained them specifically at all. However, my squat had increased from my BW with horrible form, to ~1.3xBW@170#'s at what felt like really good form.  What gives?
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Offline Travis Graves

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Re: One-armed Chin
« Reply #41 on: March 26, 2009, 07:11:53 AM »
You're ALL banned!  >:( (Sat's double-banned)
« Last Edit: March 26, 2009, 07:17:38 AM by Travis Noble »
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Offline Steven Low

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Re: One-armed Chin
« Reply #42 on: March 26, 2009, 09:07:25 AM »
Quote from: Travis Noble on March 26, 2009, 07:11:53 AM
You're ALL banned!  >:( (Sat's double-banned)

Go rest son.
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Offline Travis Graves

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Re: One-armed Chin
« Reply #43 on: March 26, 2009, 05:29:44 PM »
Quote from: Bao on March 25, 2009, 08:29:37 PM
Travis, how long did it take to get a decent OAC? Can you also get OAPs?

Took me about a year and a half. Never really tried OAPs, probably could get them with a little extra training back when I was good at them.

Quote from: Spencer B. on March 26, 2009, 05:20:03 AM
Kind of off topic, but it relates...

Does squatting heavy, anything over your bodyweight, translate into weighted pullups and into the OAP? Cause that's what it seems like to me... My last weighted pullup max was around 40, and that was with bad form, but just a week ago, I was pulling 80 pounds, but I haven't trained them specifically at all. However, my squat had increased from my BW with horrible form, to ~1.3xBW@170#'s at what felt like really good form.  What gives?

Hmm, I'm just guessing but it might have something to do with neurological activation. Your body is learning to adapt to the stress of a huge effort.

Quote from: Steve Low on March 26, 2009, 09:07:25 AM
Go rest son.

Haha, you got it man. Thanks, guys. I'll need lots of moral support to not train for one full week! I might do a quick fast/ cleanse for a couple of days, maybe get some good stretching done. That will start monday; 'till then I'm going to continue to train hard.
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Offline Chris Salvato

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Re: One-armed Chin
« Reply #44 on: March 26, 2009, 05:32:54 PM »
Do a 48 or 72 Hour fast...u won't feel like working out im sure...

Get a good book and start reading, man.  Why Zebras Don't Get Ulcers is a good pick :D
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Offline Travis Graves

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Re: One-armed Chin
« Reply #45 on: March 27, 2009, 04:20:16 AM »
Quote from: Chris Salvato on March 26, 2009, 05:32:54 PM
Do a 48 or 72 Hour fast...u won't feel like working out im sure...

Get a good book and start reading, man.  Why Zebras Don't Get Ulcers is a good pick :D

Dammit, I have so many books lined up I won't finish for years, now one more...
Looks like a good one though, thanks!
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Offline Charles Moreland

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Re: One-armed Chin
« Reply #46 on: March 27, 2009, 05:35:25 AM »
I'll second the book. Good read.
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Offline Travis Graves

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Re: One-armed Chin
« Reply #47 on: March 29, 2009, 02:19:22 PM »
So, my rest week starts tomorrow, so I decided to try my OAC today and pulled it fine, after three days of brutal training. I'll still taking the week off, this was kind of reassuring though.
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Offline Chris Salvato

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Re: One-armed Chin
« Reply #48 on: March 29, 2009, 03:11:17 PM »
you're an enigma wrapped in a puzzle...

Good luck Travis!  Hope it pays off.
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Offline Steven Low

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Re: One-armed Chin
« Reply #49 on: March 30, 2009, 08:57:11 PM »
OAC in general is brutal on the body. Don't do too much... burn out your adrenals = bad.

Here's a bunch of my vids with OAC (got up to 1x4... missed 1x5 and then my adrenals failed me.. still recovering):

http://www.youtube.com/user/eshlow

Still waiting for you to catch up Travis. ;)
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Offline Kingofuall123

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Re: One-armed Chin
« Reply #50 on: March 31, 2009, 06:02:02 PM »
When should I work on negatves?
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Offline Chris Salvato

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Re: One-armed Chin
« Reply #51 on: March 31, 2009, 06:17:08 PM »
As soon as you want to start working on the skill...

I would suggest you are able to do 10-15 deadhang pullups and 15-30 kipping pullups.  Also, I wouldn't start on OAC unless you can do pullups comfortable for high reps (8-10) with 25% of your body weight added and/or with at least a single deadhang rep with an additional 50% of your body weight.
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Offline Travis Graves

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Re: One-armed Chin
« Reply #52 on: April 01, 2009, 09:07:58 AM »
Quote from: Steve Low on March 30, 2009, 08:57:11 PM
OAC in general is brutal on the body. Don't do too much... burn out your adrenals = bad.

Here's a bunch of my vids with OAC (got up to 1x4... missed 1x5 and then my adrenals failed me.. still recovering):

http://www.youtube.com/user/eshlow

Still waiting for you to catch up Travis. ;)

Hmm interesting technique, I like to do them without using my legs though.  ;)

I have hit both arms in a single set- http://www.youtube.com/watch?v=fhLw_I5i-_Q
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Offline Bao

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Re: One-armed Chin
« Reply #53 on: April 01, 2009, 09:33:15 AM »
Travis, that was a great set. OACs should be the exercise for the year.
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Offline Andy Animus Tran

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Re: One-armed Chin
« Reply #54 on: April 01, 2009, 09:57:46 AM »
Damn it, now I wish I could go to Xtreme this Friday. :(
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Offline Chris Salvato

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Re: One-armed Chin
« Reply #55 on: April 01, 2009, 10:01:34 AM »
Quote from: Travis Noble on April 01, 2009, 09:07:58 AM
Quote from: Steve Low on March 30, 2009, 08:57:11 PM
OAC in general is brutal on the body. Don't do too much... burn out your adrenals = bad.

Here's a bunch of my vids with OAC (got up to 1x4... missed 1x5 and then my adrenals failed me.. still recovering):

http://www.youtube.com/user/eshlow

Still waiting for you to catch up Travis. ;)

Hmm interesting technique, I like to do them without using my legs though.  ;)

I have hit both arms in a single set- http://www.youtube.com/watch?v=fhLw_I5i-_Q

Yeh i called him out on being a wuss too :P

Nice set travis...i'm getting there.... lol
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Offline Steven Low

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Re: One-armed Chin
« Reply #56 on: April 05, 2009, 01:41:24 PM »
Quote from: Travis Noble on April 01, 2009, 09:07:58 AM
Quote from: Steve Low on March 30, 2009, 08:57:11 PM
OAC in general is brutal on the body. Don't do too much... burn out your adrenals = bad.

Here's a bunch of my vids with OAC (got up to 1x4... missed 1x5 and then my adrenals failed me.. still recovering):

http://www.youtube.com/user/eshlow

Still waiting for you to catch up Travis. ;)

Hmm interesting technique, I like to do them without using my legs though.  ;)

I have hit both arms in a single set- http://www.youtube.com/watch?v=fhLw_I5i-_Q

Yes, my legs are clearly helping me by weighing me down more. It sucks! I need to cut those suckers off.
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Offline Aschott

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Re: One-armed Chin
« Reply #57 on: April 05, 2009, 06:04:13 PM »
Lol props to anyone who worked to get it  but your gonea hate me I got my first OAC today with my right hand and iv never trained them   :-[(I do weighted pulls all the time 100lbs 1RM but never tried a OAC until today) I had to kick a little at the top.
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Offline Brett Robert

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Re: One-armed Chin
« Reply #58 on: April 08, 2009, 11:21:12 PM »
Alright, since first reading this a couple months back, I've been sporadically (about 3 times a week) training OAC/OAP negatives.

Tonight, I thought: why not do these with feet on a chair to assist?  Easy.

Advice:  Is this a good step in the progression?

After rereading this thread and the linked Beastskills article (and a link from there), I'm going to also try the uneven pulls.  (With one hand on bar, the other on towel).

As far as benchmarks:

I don't really go all out consecutively any more, but I've done 29 dirty pulls, and I can easily do 15-20 super slow dead hang pulls/chins.  Max in a day was 135.  I haven't timed my OAC, negs... hold on I'll try that right now: 9s right arm, maybe 3s left arm.

Advice/encouragement?

I'd also just like this thread to stay alive ;D, it's inspiring!
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Offline Spencer B

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Re: One-armed Chin
« Reply #59 on: April 09, 2009, 01:12:30 PM »
My OAC negatives have gotten considerable longer, but I have a problem. Controlling the descent from ~90 degrees and up and has gotten very easy for me and I think I will be able to do concentrics from 180 to 90 degrees soon, but from full flexion at the top till ~90 degrees, I feel like I have significantly less control/strength with the pull. Any suggestions?

Quote from: Beretta on April 08, 2009, 11:21:12 PM
I'd also just like this thread to stay alive ;D, it's inspiring!

I do to, but I don't know if it would be fair to sticky a topic about only one exercise...
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