Mitchell, sure. Here's my mini-article on OACs.
"I wanted to do OACs basically since I started training, so I guess I trained directly or indirectly for about 3 years, give or take. When I started I could do about 5 full chins, it took me a little over a year to get to 20-straight strict pullups--first using GTG, then density training, then pyramids. A while after that I began doing weighted chins, after some time working with sets of 5 I was able to do a single with +80lb. After that, working with triples (mostly 3x3 with a weight, when I could do all 3 triples with 1.30 in between I'd increase the weight). This led to PRs of +70x4 and +105x1 (underhand chinups) at a bodyweight of 145. After quite a long time off from focusing on chinning (~8 months) I started up again with high frequency, low volume sets of 8-12. I worked on this for about 4 months, working up to +45x10 chins and +35x10 pullups with a very wide grip, at a bodyweight of 140. Finally, I spent about 4 months doing 1 or 2 sets of 1 to 4 reps, 2 or 3 days per week. At this point I was comfortable using +80 or so with very good control and an overhand grip and began thinking of the OAC. I'd spent some time training for the OAC with the towel method over a year earlier, but that ended badly--only able to do 15 consecutive chins at the time, I simply was not ready. The final 3 months leading up to the OAC were when I began doing specific exercises. At first, I felt weakest at the top of the movement, so I started pausing my weighted chins at the top to take away all momentum and get comfortable at holding myself there. I also ended my sessions with a two-armed hang either at the halfway point, or with my chin over the bar for 1 or 2 sets of 30 to 45 seconds. Both of these additions helped a great deal and soon I was able to 'lock off' with one arm, chin over the bar, for 5 seconds or so without trouble. However, the bottom of the movement had now become my main weakness. To solve this new problem, I began doing my weighted chins with an extra hang at the bottom between rests, pausing for a full second or two and relaxing my shoulders. I had to work into this one slowly to avoid shoulder pain/injury but it did pay off with increased lat/serratus/rear delt power off the bottom. The other technique I used in the final month or so before the OAC was a one-arm isometric, pulling up from the bottom of an OAC as hard as I could with my lat/bicep and bending my arm as much as possible. I also did a lot of dead-start partials, either 1/2 or 2/3 range of motion on the OAC, for about 6 weeks before the OAC to maintain my specific strength in the upper range of the movement. In the middle of February I learned that there would be a bodyweight training event on the 25th of March to commemorate Jasper Benincasa's passing. I decided to try and get the OAC with each arm by then; at the time I was able to do 2/3 reps with each arm and had chinned +90x2 (normal style, no extra pauses). This final month, as aforementioned I did a lot of weighted chins paused at the top and bottom (working up to +90x3 this way), partial OACs (standing on stacked barbell plates beneath the chin bar), isometrics, and finger-assisted full range OACs. I got my first OAC with my right arm on the 12th, and continued normal training until the 3rd week of March, at this point I took a few days off and then did the following sets:
https://www.facebook.com/photo.php?v=355889024450487&set=vb.100000881768688&type=3&theater
Which at this time is the best PR I've attained in all my training. To summarize (also if you're a 'TL, DR' sort of fellow) -work up to at least 20 consecutive pullups with good form -add weighted chins, cycle between 3s and sets of 8-10, alternating between a top set and 2-3 sets when progress stalls -When you can chin about +2/3 bodyweight with full range and good control, begin working on specific stuff -Partial OACs, slowly adding ROM were my biggest specific helper. -Pausing weighted chins at the top, and bodyweight chinup holds at the top helped strengthen my 'finishing' portion of the chin. -Isometrics and 'relaxed' hangs between reps of weighted chins strengthened my 'starting' portion. -Lots of reverse curls reinforced my brachioradialis. I did not get tendonitis though my elbows still do hurt for a day or so after a hard OAC session. That's about it."
