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Author Topic: Move: One arm chinup  (Read 49631 times)

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Coges

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Re: Move: One arm chinup
« Reply #15 on: November 14, 2017, 08:52:48 pm »
0
Is anyone doing any hanging in preparation for the OAC? From what I've heard recently building up to some serious time per arm can make a huge difference.
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vag

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Re: Move: One arm chinup
« Reply #16 on: November 15, 2017, 05:33:49 am »
+1
I feel too far away from it now to even think of actually preparing for it. The threshold I've put of actually thinking it is possible ( so starting to think what i can do to get it ) is achieving 5 reps @ 30kg / 15 reps @ BW. For now it is just progressively overloading the weighted chins/pulls.
Hanging makes sense though. I remember Kellyb once put an article up about ISOs being his favorite RFD tool ( dafuq??? ) Edit : here it is http://www.higher-faster-sports.com/isosforrelativestrength.html
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

seifullaah73

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Re: Move: One arm chinup
« Reply #17 on: November 15, 2017, 11:03:53 am »
+2
I may opt in too, but will see if there is any easy way around to getting 1 rep  :ninja:
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Coges

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Re: Move: One arm chinup
« Reply #18 on: November 15, 2017, 06:20:26 pm »
+2
Quote from: vag on November 15, 2017, 05:33:49 am
I feel too far away from it now to even think of actually preparing for it. The threshold I've put of actually thinking it is possible ( so starting to think what i can do to get it ) is achieving 5 reps @ 30kg / 15 reps @ BW. For now it is just progressively overloading the weighted chins/pulls.
Hanging makes sense though. I remember Kellyb once put an article up about ISOs being his favorite RFD tool ( dafuq??? ) Edit : here it is http://www.higher-faster-sports.com/isosforrelativestrength.html

I would suggest putting some time into the preparatory work for it. If you get to +30 or more for 5 and don't have adequate scap stability or strength then it could take you a lot longer. Also I remember when I was hanging regularly and built up to a few sets of 1min plus my shoulders never felt better. 
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vag

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Re: Move: One arm chinup
« Reply #19 on: November 16, 2017, 05:24:18 am »
+1
Ill keep that in mind. Also, just thought of that, how about assisted OACs on that 'assisted pull ups machine'? Not sure it will be totally useful because of the very different mechanics/contributors ( mainly because of the rotation ) of the actual OAC. But it seems like a good way to progressively overload one hand vertical pulling?
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

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Re: Move: One arm chinup
« Reply #20 on: November 16, 2017, 09:43:29 am »
+2
Quote from: seifullaah73 on November 15, 2017, 11:03:53 am
I may opt in too, but will see if there is any easy way around to getting 1 rep  :ninja:

i might actually try it when i get my leanest.. feels more possible mentally, the lighter i get. My potential cheat code.. :D

i'll probably beat everyone to it, just because of the crazy light/lean cheat code.. lmfao.

seems scary to try it, but less scary today (as opposed to months prior, or last year etc).. relative strength confidence.
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Coges

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Re: Move: One arm chinup
« Reply #21 on: November 19, 2017, 08:17:03 pm »
+1
Quote from: vag on November 16, 2017, 05:24:18 am
Ill keep that in mind. Also, just thought of that, how about assisted OACs on that 'assisted pull ups machine'? Not sure it will be totally useful because of the very different mechanics/contributors ( mainly because of the rotation ) of the actual OAC. But it seems like a good way to progressively overload one hand vertical pulling?

From what I've seen it's archers and pulley assisted and negatives are the way to go but the assisted machine might be a good option. At least it's easily measurable. 
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LBSS

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Re: Move: One arm chinup
« Reply #22 on: November 22, 2017, 12:13:47 am »
+2
the only person i know personally who could do it argued against the assisted chin up machine because in the real OAC your body twists. training with fixed knees doesn't help your body learn the movement at all.

here's his tutorial: http://www.beastskills.com/one-arm-chin-up-pull-up/
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Coges

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Re: Move: One arm chinup
« Reply #23 on: December 11, 2017, 05:17:07 pm »
+3
Just in case the OAC wasn't already hard enough

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adarqui

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Re: Move: One arm chinup
« Reply #24 on: December 11, 2017, 07:34:03 pm »
+1
Quote from: Coges on December 11, 2017, 05:17:07 pm
Just in case the OAC wasn't already hard enough



ohhh feck aff. :ninja:

nuts.

that guy is ridiculous.
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Coges

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Re: Move: One arm chinup
« Reply #25 on: December 11, 2017, 07:41:10 pm »
+1
Quote from: adarqui on December 11, 2017, 07:34:03 pm
Quote from: Coges on December 11, 2017, 05:17:07 pm
Just in case the OAC wasn't already hard enough



ohhh feck aff. :ninja:

nuts.

that guy is ridiculous.

Haha I love watching his videos for all the cool shit I will never be able to do.
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adarqui

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Re: Move: One arm chinup
« Reply #26 on: December 11, 2017, 07:49:46 pm »
+1
Quote from: Coges on December 11, 2017, 07:41:10 pm
Quote from: adarqui on December 11, 2017, 07:34:03 pm
Quote from: Coges on December 11, 2017, 05:17:07 pm
Just in case the OAC wasn't already hard enough



ohhh feck aff. :ninja:

nuts.

that guy is ridiculous.

Haha I love watching his videos for all the cool shit I will never be able to do.

lmao. truth. 8)
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