I had a fever on Sun and failed all lifts Tue. Two arm pullup failed at +93% and +91%. One arm lat pulldown succeeded on the right at 95% but failed on the left at 95% and 94%.

I gained 1kg in bodyweight over the last 2 weeks. Today I failed at a two arm pullup at +95% and then failed at +93% as well.

Succeeded on a arm lat pulldown at 93%.

I try one arms in the park a couple times a week. Feels like no progress there.

@Pepe I'm not an expert, but I would think you have all the strength you need and you just have to learn the movement. 93% is a really big number.

Do you try one arm pull ups starting from different points in the movement? Like, can you do from 90° to the top? Can you go from lower than that? Can you go from straight arm to slightly bent arm? These are the things I would practice if I were you. I'd stop doing two arms and lat pulldowns. They're not similar enough to the goal to be worth perfecting more than you already have.

@Fion Totally agree. I can do 90 degrees to the top pretty consistently on both arms. If I try starting lower I can't move upward and can only hold for a 3-4 seconds.

Lat pulldowns seem reasonably close to one arm - certainly closer than 2 arms. Likely easier because you can pull on the bar with your leg or because you can move the force from the cable slightly away from vertical. I thought I should at least get that to 100%.

I just find band assisted really awkward and don't have a rope for pulley assisted. After 2-3 sessions I didn't find a band setup that allowed me to do many reps. I could only complete 4 reps with both my bands and it felt super inconsistently tiring from one session to the next, or one arm to the other. Maybe I should invest in a rope and do my 10-7-4-1 rep scheme for pulley assisted.

I suspect my weak point is some pushing muscle that people are hitting during bench, because I never bench or dip. Certainly my serratus anterior or maybe pecs/chest feel it when I do one arm attempts. It's hard to tell exactly what muscle. Hence I'm also considering focusing more on dips.

@Fion I can do shoulder retractions at least a couple times in a row. I think I did 8 reps in a row a couple months ago.

Can't lock off at arm slightly bent - my biceps immediately fails to gravity.

I also tried hanging and controlling rotation as one youtuber suggested. I can do this, but it feels pretty challenging. Also my left shoulder feels pretty uncomfortable being in a full hang. I think I injured it a little bit a month ago.

Today I did a two arm pullup at +93% bw.

One arm lat pulldown of 94% on the right and 92% on the left. Feels so damn close.

Today I succeeded at +88% bw.

On one arm lat pulldowns I can do 5 reps at 72% bw. These feel a lot nicer than band assisted OAC so I might try to do them regularly and work my way up to a 1rm of 100% bw.

Today I failed at +88% bw and then failed 4 more backoff singles all the way down to +81%.

Next update will be around Dec 03.

Today I did a rep with bad form at +86% bw. I touched the bar with the front of my chin, not the point or bottom.

My elbows hurt a bit after lifting this time, especially the right. In general my right bicep and elbow experience more fatigue, which could be due to weakness or due to favouring them. Deload is planned for Nov 22-28 but might have to take it early.

Feeling good about the linear progress!

Today I failed at +85% bw and then succeeded at +84% bw for 1 rep.

Did some one arm upper-half reps on a pullup bar I found while around town. Pretty easy.

Today I did +82% bw for 1 rep.

Haven’t been doing almost any one arm/band practice. Throwing the band over the bar made it much harder than tying it and the difficulty measuring+progressing makes this exercise very unappealing. As a supplement I’ve tried some lat-focused cable pull downs and rows which are kind of nice.

I suspect some other muscles like serratus anterior and pecs are used in the one arm chin. Since I’m currently skipping dips these are getting no training and may prevent me from reaching the goal. Perhaps I will try one arm lat pulldown.

Today I succeeded at +79% for a 1rm.

Today I attempted a chinup at +79% bw and failed. Earlier this week I did 7 reps at +48%.

On the resistance band front I did 5 reps on a band rated for 20% of my bw and 2 reps on a band rated for 12%. In both cases the band was doubled over and looped through to form a knot on the bar. Next time I'll try just throwing the band over the bar and grabbing both sides. This should be the same amount of assistance.

I did a 1rm test on Thu and pulled over 76% body weight.

I bought some bands and plan the following routine each session, 3-4x per week
2 sets of weighted two arm chinups
1 set of band-assisted one arm chinup/pullups

I will aim to cycle between 10 reps, 7 reps, 4 reps, and 1 rep for each of these exercises over cycles of length ~1 week.

Great question. There doesn’t seem to be much discussion of this online but it seems the hardest part is usually getting out of the bottom, for which kipping doesn’t help much. Kipping helps a lot more at the top but I’m inclined to allow it. Maybe we should find a judge and both send them videos once one of us claims to achieve it?

Hehe, fun, I only just saw this now. In my market I didn't specify whether it had to be good form etc., but I would like to make it a requirement. Do you have any ideas for how to specify "good form"?

@retr0id oops, replied above