Level 7 Valued Member
@pet'Hello @Philippe Geoffrion
I saw you have tackled the OAC ! It reminds me when it was a goal of mine as well !
If I may chime in, here are a few things (feel free not to use them of course !)
- A good "raw" strength benchmark is 4-5 solid reps with 75% bdw added (if you weigh 60, you can do 5 reps with 40kg of additional weight). Then, that's a matter of technique
- Working on strength to weight ratio is interesting (even if it can sound like cheating). Back then, I tried to lean out a few kg
- Once you're comfortable with 5 reps @70% additional, you can work with a resistance band to both assist you and drilling the technique.
Otherwise, if you want to work without "weighted calisthenics", you can use a counter weight and pulley system (that way, you drill the technique and reduce the counter weight mass as you progress). Eccentrics are also very helpful, especially with paused reps at sticking point (between strength arm and arm @90°).
In both cases, do not hesitate to add a few sets of regular chin ups / pull ups to work on your joints as well.
Hope that helps,
Great post!!! I’m working on tackling it!!! It is a mighty beast…even the hydra quivers in its presence. I’m certainly closer to a FL than the one arm chin…
On the eccentric, the very bottom is difficult to control. I can get just before the arm straightens…then I corkscrew all over. My right arms worse…on either arm, I cannot move from the bottom.
Partials, however are…kind of existent. My arms and legs are loooooong. I can’t help but feel my legs, which are also quite heavy, make a lot of calisthenics moves difficult. I only do low rep sets for them rn, while building a bit more up on my arms.
Did you achieve the OAC? My best chin-up triple was with about 90 extra lbs (41 kgs) at roughly 160 lbs (72 kgs). I still feel miles away.