How strong were you before you completed your first oac? My right arm can do 3 reps with my left arm pinching the door frame at my shoulder height and can do 1 rep of one arm negative with 5kg weight and locking off for 2-3 seconds at top, mid and bottom positions but I am still not confident of completing a full oac. I'm thinking of attempting it only after i can do negatives with 10kg. I am 75kg by the way. Will greatly appreciate any advice from you!
@dragowoo :hard to say as I never did much of the assisted versions you do. I could do 5 reps of weighted chins with +50% of my BW. One single with +75% BW . Your negatives and lock-offs sound very strong, you are not far out. Look out for when your training starts stalling. As long as you're making progress in closly related moves (like weighted chins, negatives, assisted OAC:s etc) you're good. check my vid "junkyard approach..." hang in there!
@androushka77 Thanks to your encouragement I can now easily do a fully extended one arm chin with my toes touching the ground. I am still working on lifting myself from a full hang and I believe I can do it very soon. Thanks man!
Thnx buddy, I'm a complete nazi about form. Arm completly straight at the start and trap/shoulder making contact wit the bar at the top is my standard.
hi, i'm training for a one arm chin up. i weigh 155 and can do 5 reps of + 60lbs. how much longer do you think it will take for me to do a one arm chin up?
Hey lolmmmol, when I could do a set of five with half my bodyweight added I bagged my OAC within 4-5 weeks. Everybody is different though and you are about 25 lbs lighter than me. How many reps can you do with 75lbs?
Not bad. I'd suggest you do high-volume (like 50 total reps, as many sets as it takes) with maybe 50lbs, once a week, and low rep-stuff with 75lbs twice a week, no failures. When you can do five clean ones with 1/2 your BW you are close, hard to say exactly, maybe 3 months of smart consistent training?
hi, I'm training for a one arm chin up. i weigh 155 and can do 5 reps of +60 lbs. how much longer do you think it will take for me to do a one arm chin up?
Thanks guys! I never used much negatives, they tire me out too quickly, my main strength-builder was regular weighted chins. I practiced the OAC mostly with grabbing the working arm (further and further down).
kookonu: Top-position is easy to me, I can hold it for probably 30 secs on both arms, the middle I can hold for probably 5 seconds, some days I can't even get it on my weak arm. Most guys I know have an easier time with the middle than the top though.
Nice dude, I'm training these but I can only do isometrics at the top. I'm doing the alternating negatives with isometrics at the top before each negative. How long can you hold an isometric at the top or middle?
Thanks for the comment! I'm 187cm, 82kg. My best weighted chin is 63kg added (about 75% of by BW), I can also do sets of 5 with 40kg added. Once I had those numbers down it only took me 4-5 weeks of assisted one-arm work to get the one-armer.
very legit one armer, good job. I'd like to know your height and weight. I just want to know because you look about my height but lighter. I can do 1 oac from a standing start but I can't break the dead hang. I'm 188cm weight 90kg and can do a two handed chin with 4 plates/81.8kg. I'm thinking of slimming down to something like 81kg while just doing one arm work instead of weighted chins.
Thanks, I'm working for a smoother break from the deadhang, since this was my first ever I wasn't very confident and the pull is a little bit desperate. Various aches and pains in the arms and hands (from high-volume heavy training) but no accute injuries! I try to balance it out with a lot of pressing motions. The style in the clip is the only way I've been able to pull myself up.
kudos. Your chin goes well over the bar and you start from dead hang. Do you get any elbow/shoulder problems from this monster skill and can you do the one arm pull-up or is it even more difficult?
I can do a one arm chin up from deadhang, but actually the hardest part for me is the shoulder height,
Truejusticevoice 4 months ago
How strong were you before you completed your first oac? My right arm can do 3 reps with my left arm pinching the door frame at my shoulder height and can do 1 rep of one arm negative with 5kg weight and locking off for 2-3 seconds at top, mid and bottom positions but I am still not confident of completing a full oac. I'm thinking of attempting it only after i can do negatives with 10kg. I am 75kg by the way. Will greatly appreciate any advice from you!
dragowoo 1 year ago
@dragowoo :hard to say as I never did much of the assisted versions you do. I could do 5 reps of weighted chins with +50% of my BW. One single with +75% BW . Your negatives and lock-offs sound very strong, you are not far out. Look out for when your training starts stalling. As long as you're making progress in closly related moves (like weighted chins, negatives, assisted OAC:s etc) you're good. check my vid "junkyard approach..." hang in there!
androushka77 1 year ago
@androushka77 Thanks to your encouragement I can now easily do a fully extended one arm chin with my toes touching the ground. I am still working on lifting myself from a full hang and I believe I can do it very soon. Thanks man!
dragowoo 11 months ago
thats tat...where are you in like a mine shaft or somethin
McFlip211 2 years ago
thought you were gonna cheat and start off with arms bent, but you bent down. Just thought i'd let you know i respect that. Props, training is good!
f5inter 2 years ago
Thnx buddy, I'm a complete nazi about form. Arm completly straight at the start and trap/shoulder making contact wit the bar at the top is my standard.
androushka77 2 years ago
Yea, I mean my motto is "If i'm going to train, then train properly" Doing things half assed is waste of time and becomes pointless.
f5inter 2 years ago
maybe the place to film the new saw movie??? anyway, congrats on the skill!!! hope i can get it this year :)
rinaeire 2 years ago 2
hi, i'm training for a one arm chin up. i weigh 155 and can do 5 reps of + 60lbs. how much longer do you think it will take for me to do a one arm chin up?
lolmmmol 4 years ago
Hey lolmmmol, when I could do a set of five with half my bodyweight added I bagged my OAC within 4-5 weeks. Everybody is different though and you are about 25 lbs lighter than me. How many reps can you do with 75lbs?
androushka77 4 years ago
about 2 and a half
lolmmmol 4 years ago
Not bad. I'd suggest you do high-volume (like 50 total reps, as many sets as it takes) with maybe 50lbs, once a week, and low rep-stuff with 75lbs twice a week, no failures. When you can do five clean ones with 1/2 your BW you are close, hard to say exactly, maybe 3 months of smart consistent training?
androushka77 4 years ago
Thanks for the advice!
lolmmmol 4 years ago
hi, I'm training for a one arm chin up. i weigh 155 and can do 5 reps of +60 lbs. how much longer do you think it will take for me to do a one arm chin up?
lolmmmol 4 years ago
Awesome stuff dude! Nice strict form! Pls check my one arm chins; just click on my name. Cheers bro!
marcusbondi 4 years ago
nice 1
UniSaarland 4 years ago
Hittade detta på rosstraining. Bra gjort! Hoppas att kunna göra det snart jag också.
croyo 4 years ago
That's a scary looking room you have..
But congrats, you're one of the strongest people out there.
flatfish000 4 years ago
That's a basement...
Honken 4 years ago
jajaja, That room is kind of creepy. Looks like a place to torture people
duque5000 4 years ago 9
Congratulations. I know it's been a long way towards the skill of all skills:)
RodjSture 4 years ago
Thanks guys! I never used much negatives, they tire me out too quickly, my main strength-builder was regular weighted chins. I practiced the OAC mostly with grabbing the working arm (further and further down).
kookonu: Top-position is easy to me, I can hold it for probably 30 secs on both arms, the middle I can hold for probably 5 seconds, some days I can't even get it on my weak arm. Most guys I know have an easier time with the middle than the top though.
androushka77 4 years ago
Nice dude, I'm training these but I can only do isometrics at the top. I'm doing the alternating negatives with isometrics at the top before each negative. How long can you hold an isometric at the top or middle?
kookonu 4 years ago
Great job--you'll be cranking them out by the end of the summer!
bretakmf 4 years ago
Saw this on RT.
Nice work. How did you progress to that, negatives?
billyliar2 4 years ago
Thanks for the comment! I'm 187cm, 82kg. My best weighted chin is 63kg added (about 75% of by BW), I can also do sets of 5 with 40kg added. Once I had those numbers down it only took me 4-5 weeks of assisted one-arm work to get the one-armer.
androushka77 4 years ago
very legit one armer, good job. I'd like to know your height and weight. I just want to know because you look about my height but lighter. I can do 1 oac from a standing start but I can't break the dead hang. I'm 188cm weight 90kg and can do a two handed chin with 4 plates/81.8kg. I'm thinking of slimming down to something like 81kg while just doing one arm work instead of weighted chins.
seanmft 4 years ago
Thanks, I'm working for a smoother break from the deadhang, since this was my first ever I wasn't very confident and the pull is a little bit desperate. Various aches and pains in the arms and hands (from high-volume heavy training) but no accute injuries! I try to balance it out with a lot of pressing motions. The style in the clip is the only way I've been able to pull myself up.
androushka77 4 years ago
kudos. Your chin goes well over the bar and you start from dead hang. Do you get any elbow/shoulder problems from this monster skill and can you do the one arm pull-up or is it even more difficult?
lightningmcnugget 4 years ago