[quote]Xen Nova wrote:
I did a lot of 1 arm negatives never went over 3 reps for them, i would just rest and load up on sets
immediately after i would do weighted pullups, 5-6 reps 30-60s rest. Used different hand variations for each set.
sometimes when i would do weighted pullups, i would only do the “up” part and no negatives. So Just pullup with the weight and let go. That usually left me fresher for the rest of my workout. especially since i already did negatives previously
if i did really shitty on my negatives that day i’d go to the lat pulldown machine and a shitload of sets/reps with bodyweight.
I really only trained it 1-2x a week.
my grip was a problem before. i got an ivanko supergripper and thats been working out great.
Also for the past couple months i only had access to a gym maybe once a week. So i would just use shit i had around the house.
barbell with maybe 150lbs of weights
sandbag i built (used army sack, goes up to about 250lbs of sand)
So I work on a lot of odd lifting shit, and doing intervals with the implements and high rep power cleans/ power snatches. as well as gripwork, and the gripwork i got from the dragging sled and sandbag.
I didn’t think i got any bigger, but i’ve been getting compliments on how big my neck and shoulders are lol
i’m 180ish (178 to be exact) around 10-11%bf. so no heavyweight, that definitely helped.
but anyway… grip work + negatives + weighted pullups + lowbody fat= 1 arm chin.
If i can keep the relative strength i’d like to get up to 190 and eventually 2bills.
I’ll be working on doing it from a deadhang now[/quote]
Great job. I need to get back on this project, although I’m getting to heavy for it to be all that viable.
Also, great choice on the ivanko super gripper. You may be interested in this link I found a few years ago when I got it. It has a chart with rough values for various spring positions.