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Trying new tricks

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Trying new tricks

Post by MBrito on Thu Mar 27, 2014 6:10 pm

Hi everyone, I'm new to the forum.
Don't really know how people usually introduce themselves here but, here it goes anyway.

I'm a fairly self taught enthusiast and have recently taken up bodyweight strength excercises seriously (although I do feel I'll need to get back to the weights for leg training). My goals for 2014 are achieving a one arm pull-up, a narrow stance (or correct) one arm pushup, and a 30 second free handstand. I'll be creating a training log in the forum probably this weekend, so you guys can give me your opinions on where to improve (btw, I'm a big fan of low reps).

My idea here is to be able to add my two cents, and, of course, recieve as much advice as I may be able to get, and as many training resources as you guys can share. Ocasionally and wherever I believe it's relevant, share a link to by own blog (http://motusvirtute.wordpress.com). I swear to whatever deity you hold dear that I will not be spamming (on the other hand, feel free to check it out  ;) ).

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Re: Trying new tricks

Post by Brahma Bill on Thu Mar 27, 2014 6:12 pm

Welcome!
I look forward to following your progress.
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Re: Trying new tricks

Post by Dave on Fri Mar 28, 2014 1:00 am

Hey MBrito, welcome to the forum!  You is that you can pick up some tips from 3 of our members here regarding one arm pulls.  Alexander_a, Dospooks (Dan) and Journeyman (Aris) all have accomplished this feat in some form and can offer you advice for your journey. I encourage you to check out their logs, especially Alex's as he's been posting a lot of one arm chin up related sessions.

I hear you on the desire to use weights for leg work.  Once I started squatting barbells, I could not stop!  I am a bona fide squat-a-holic!

As Bill said, I'm looking forward to your progress!
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Re: Trying new tricks

Post by Journeyman on Fri Mar 28, 2014 1:35 am

MBrito, how close are you to the OAPU and OAC?
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Re: Trying new tricks

Post by Iliander on Fri Mar 28, 2014 7:34 am

Welcome MBrito!
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Re: Trying new tricks

Post by Cesar on Fri Mar 28, 2014 9:46 am

Unilateral work is def something that one would need to work on for some time.
Slow progression to grease the groove and build the foundation.
good luck and yes as Jman asked, where are you in re: to progress.
start a log and let us know as well as take us on along on your progress.
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Re: Trying new tricks

Post by MBrito on Fri Mar 28, 2014 6:39 pm

Hey all, thanks for the replies. I'll be definetly the training logs you guys mentioned.

On the OAPU, I've decided to progress on a inclination base, since CC level 9's feel easy, but OAPU still eludes me. So, right now I'm doing Wall One arm pushups, and will be starting on incline's after my deloading week (I'm already doing multiple sets of 10-15).

On the OAC, the path seems a little trickier, especially since I'm also focusing on gymnastic based movements. So, I'm GTGing (lightly) Archer pull-ups every day, and keeping my "regular" progression during my regular workouts (after practicing back levers and front levers, I'm kind of toasted, so I'm doing regular pull-ups, after deloading I'll go to L pull-ups to decrease the leverage).

As for my leg strength, I'm pistoling right now, and, until the weather gets too cold, I'm going to keep to pistols and KB frontsquats, since I don't really want to pay for a gym membership, and a barbell, rack and discs won't fit anywhere in my tiny apartment.

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Re: Trying new tricks

Post by Journeyman on Fri Mar 28, 2014 7:11 pm

IMO--get the reps lower on OAPU as soon as possible and get away from the wall. The groove is very important on that exercise and lots of low rep, high tension sets are the way to go. Something you can do for 10-15 is completely different formwise than an actual strict OAP.

Also, if you do it properly, your stabilizers will be challenged to a degree that will prevent you from using absolutely strict form with higher (definitely 10+, perhaps as low as 5+) repetitions.

Plus, the triceps are predominantly a fast-twitch muscle group so the more reps you do the higher the likelihood that you'll start pushing more from your shoulder and twisting your way up. Start doing GTG and/or high volume practice sessions with sets of 2-3, using a variant that's a fairly conservative 5RM.


As for the OAC, don't gtg. The groove is not very important with that drill. Most of my PRs were set when the groove felt 'off'... it doesn't play a big role. And archer pullups aren't specific enough to have a good carryover to the groove of the OAC anyway... I would argue that only chins with a single point of contact (i.e. just one hand on the bar/ring) could be used to train the groove of an OAC.

Thus--simply get stronger. Try to push your 3-5RMs up on weighted chins, keep the frequency down to a few days a week so that you can push hard without overwhelming your shoulders and elbows. If you have weights at all (I'm assuming you have regular kb access) you should be prioritizing weighted work.

What is your best weighted chin and at what bodyweight?
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Re: Trying new tricks

Post by ccheatum on Fri Mar 28, 2014 10:23 pm

Welcome! It will be interesting to watch your progress. Glad your here!!
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Re: Trying new tricks

Post by MBrito on Mon Mar 31, 2014 11:30 pm

Hey guys, thanks for the input!

Unfotunately, I'm unable to do weighted chins/pull-ups since I'm doing my bar workouts in a park (floor/kb days are done in my apartment).

When I can fork over for a fixed wall pullup bar, I will, but it'll be in the future :(

I'll try to see how I can lower my OAPU practice (I was going to star doing inclines, and practice them for at least a month). Directly on the floor I can only do them in a large stradle.

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Re: Trying new tricks

Post by Journeyman on Mon Mar 31, 2014 11:59 pm

In that case, I'd say just use more advanced bodyweight progressions--pullups to one side, pullups with one hand on the upright of the pullup bar, etc.--don't GTG though, focus on building as much volume as possible (while keeping a close eye on your shoulders and elbows, of course).

And with the OAPU, inclines of moderate height (low desk, chair, eventually stool or low box) and lever pushups will help. So will one arm, or one arm/one leg planks.
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Re: Trying new tricks

Post by MBrito on Wed Apr 02, 2014 1:04 pm

Thanks! I'll give 'em a shot and let you know.

Lever pushups in CC style seem pretty easy though. Probably a balance issue. One hand planks should take care of that though!

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Re: Trying new tricks

Post by Journeyman on Wed Apr 02, 2014 1:23 pm

With the lever pushups, focus on keeping your non-working arm completely straight, and of course keeping your hips and shoulders square to the floor the entire time.
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Re: Trying new tricks

Post by dospooks on Wed Apr 16, 2014 1:18 pm

One of the things that helped me a lot with the OAC is the "climbers" assists. There are youtube vids about this, but basically you put the non-pulling hand on your bicep for stabilization and assist. If that is too easy, then move the hand up onto your deltoid.

Another thing that I liked was slinging a smooth thin rope over the bar, tied to a heavy chain. You grab the rope with the non-pulling hand, and you can get an idea of how much assist you require by seeing how much of the chain comes off the ground. I just used a 10-lb chain that was previously for weighted pullups.

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Re: Trying new tricks

Post by MBrito on Wed Apr 16, 2014 6:40 pm

Sounds good dospooks. Right now I'm working on Archer Pull-ups to get used to a more unilateral work. After I get to 8/8 I?ll start with the climber's assists, lowering from forearm to bicep, then either deltoid or holding a vertical pole on lower heights!

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Re: Trying new tricks

Post by Journeyman on Wed Apr 16, 2014 6:52 pm

Climbers assists, as dospooks describes them, are far more useful than holding onto a vertical bar/rope.

The rope + counterweight idea is excellent too. Basically, knowing exactly how much assistance you are using so that you can progress is important.
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Re: Trying new tricks

Post by Avocadoshake on Mon May 05, 2014 8:59 am

I am sooo late, but welcome nontheless.
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Re: Trying new tricks

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