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One Arm Pull Up Training!

one arm pull chin up 1APU 1ACU

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#301 OFFLINE   Electron

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Posted 03 July 2013 - 12:03 PM

Nice job, man! Great control there.

How have you been doing on DLs?

#302 OFFLINE   A__G

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Posted 03 July 2013 - 03:25 PM

Thanks!

 

http://www.youtube.c...h?v=DzRgj59m1Zs

 

Triple bodyweight in a deadlift-only meet this last weekend. 

I'm on the strongfirst deadlift team. 



#303 OFFLINE   Electron

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Posted 03 July 2013 - 07:40 PM

New state record huh? Not too shabby!
Ever pull axle?

#304 OFFLINE   A__G

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Posted 03 July 2013 - 08:39 PM

Unofficial state record, it wasn't done in a full meet, haha. And no, always wanted to try axle DL but never had the chance. There was a fat bar at york barbell, actually, where that meet was held, and I wanted to max out on it after competing but they moved it during setup :/ Double overhand I'd probably fail miserably because I have smallish hands, but with a mixed grip and chalk I could definitely do 335+ I think. 



#305 OFFLINE   Electron

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Posted 04 July 2013 - 10:54 AM

Get one. $35 at Home Depot, they'll cut it for you.
1.5" ID conduit pipe.

#306 OFFLINE   zvxy

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Posted 04 July 2013 - 02:20 PM

So, I actually got a one arm pull-up earlier this week...

 

I got sick of not getting one, and the video of Boris Terry repping them out motivated me to go back to weighted pulls.. except I did them bulgarian style, every day (100#+, 1-3 reps, bodyweight 175), for a month.. I also added in 2-3 overhead press workouts throughout the week. I've also been climbing 2-4 hours every day for the past month, and my tendons feel BETTER than climbing 2x a week.

 

Interesting, I would recommend it for anyone with a few years training experience under their belt.

 

No elbow problems either, only if I way over do it with a crazy workout (like 10-20 sets of 90% 1 rep max).. 



#307 OFFLINE   hellswindstaff

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Posted 07 July 2013 - 09:10 PM

I dont get it... I attempted weighted chins and my max went DOWN! I can now pull to about 20lbs from 180lbs standing on a scale with one arm with no issue. Is there no carryover from 1AC to weighted chins? If I cannot pull this off by September then I think that I'm just going to go Yori's route and just go with weighted chins until I'm knocking out one arm chins, as it is the most obvious and surefire way to achieve this skill.


Edited by hellswindstaff, 07 July 2013 - 09:11 PM.


#308 OFFLINE   A__G

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Posted 07 July 2013 - 11:14 PM

That'll happen--just the way specific training goes. I'd say keep doing whatever's working, but start doing some weighted chins in addition to your specific one arm work, if possible. 

If not, just keep progressing and once you get a full OAC, if you want to mix weighted stuff back in you can. Even if it's gone down, once you get accustomed to it again you'll probably surpass your previous bests fairly easily. 



#309 OFFLINE   hellswindstaff

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Posted 29 September 2013 - 04:22 PM

bump



#310 OFFLINE   Electron

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Posted 30 September 2013 - 09:56 AM

I forgot if I ever updated with my last bit of progress...

I've become able to do 1APUs with the right arm, starting with an elbow just bent.

Can't do it deadhang yet, but can complete a rep with this modification.

 

Ran into a few scheduling difficulties, and my training had stalled for the past month.

I just started getting back on the groove again, and am training weighted pull ups on a ladder scheme and GOMADing.

Have a bunch of goals to achieve in short order, so I'll see how it all fits.



#311 OFFLINE   hellswindstaff

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Posted 03 October 2013 - 10:56 PM

I forgot if I ever updated with my last bit of progress...

I've become able to do 1APUs with the right arm, starting with an elbow just bent.

Can't do it deadhang yet, but can complete a rep with this modification.

 

Ran into a few scheduling difficulties, and my training had stalled for the past month.

I just started getting back on the groove again, and am training weighted pull ups on a ladder scheme and GOMADing.

Have a bunch of goals to achieve in short order, so I'll see how it all fits.

My weighted pull up training is the same... except I'm adding some 1/4 chins at the end, going to increase ROM to 1/2 chins

when I hit goal weight in the 1/4 chins



#312 OFFLINE   Electron

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Posted 04 October 2013 - 06:49 PM

What kind of weight are you working with?

#313 OFFLINE   hellswindstaff

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Posted 06 October 2013 - 12:13 AM

What kind of weight are you working with?

 

10lbs on the full ROM and 40lbs on the 1/4 ROM. My 2 arm vertical pulling strength went down significantly after spending 6 month (ish) on the one arm isometrics. I'm hoping that it will come up quickly considering that was about to generate approximately 140lbs of force in all angles on the 1A isometrics... I really have no clue what was up with that huge difference in poundages.


Edited by hellswindstaff, 06 October 2013 - 12:15 AM.


#314 OFFLINE   bwwm

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Posted 07 October 2013 - 10:01 PM

Nice job, I'll had a go with the 5RM stuff, I've also decided to throw in some wide grip stuff because I've realised that I'm a lot weaker going wide and chest to bar because my mid-back is weak compared to my lats.  Be sure to post up a video when you get it!

 

MY GOODNESS!!!!

 

This really, really impressed me! Just WOW. That dude is on a very, very unique and elite level.

 

After browsing the internet for years and watching this type of stuff, I have to say I am no longer THAT impressed (but still very impressed) when a 150# gymnast cranks out a few one armers.... But when I see a big dude, over 200#, doing reps without super kips (or wild leg kicks).... that is insane. His regular weighed pull-ups (with two hands) are off the freakin chars. He reps 180# like most grown men (who workout) rep a 45# plate. Are you serious?? Wow. This guy is an absolute beast! thanks for sharing his channel/videos.

Yeah, it takes a lot to really impress now that so many strong people are posting up on YouTube, but this guy is really something else.  He actually replied to my message this morning:



"I have no problem helping others with training tips. I do pull ups twice a week and i do them when i train back and again when i train biceps as a warm up. I will have to make a vid of my whole workout so ppl can see that its not just pull ups that i do. Back day i do weighted pull ups wide grip then on bicep day i do it close grip."

 

 

At first, I wasn't that impressed with this guy, cuz he seemed to be just doing partial range of motion on his pull-ups, but when I dug deeper into his channel and saw his weighted pull-ups with 135# - the ROM looked very good.  



#315 OFFLINE   A__G

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Posted 11 November 2013 - 01:08 AM

Update--got 2 OAC with my right arm this evening, both reps from a dead hang, no swinging or kipping. Not sure if I got my chin *over* the bar on the second, it was more like 'chin to bar', but I'm counting it anyway. Also got a full one arm pullup with my left arm for the first time... no go on a double OAC, though >__<

 

...Started doing more OAC work back in September. Man, after getting the first one (March 2012), progressing from there is really tough.

I think it would've been easier with weighted work but my university gym no longer has a weight belt, and the pullup bars are the wrong height to hold a dumbbell between my feet. I got a martial arts belt from my house, though, so I'll jury-rig something for weighted pulls soon enough. 

 

And I do agree with the above poster that OACs aren't as impressive for dudes 150lb and under (much like a 500lb deadlift isn't impressive if you're over 180 or over, imo). I won't be happy until I can do at least 5. 

 

Georgi Garydarzhiev has done 17 one arm pullups in a single set, and Jasper Benincasa did like 27 OACs (alternating arms each rep). That Shoffner dude on youtube is pretty badass too--I'd love to get to that level someday. 


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