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Hi, I am working towards the one arm pull-up (not the one when you hold your wrist or shoulder....or whatever else) and I´d like to ask if there is someone who already achieved it and how..... I know there is a lot of videos and blogs and other forums on the internet on this topic but I´d like to ´´meet´´ someone who has already done it and ask some questions like... How many 2 handed pull ups should I be able to do before attempting OAP? Should I get there thru the weighted 2 handed pullups or follow progressions? (archer pullups, typewriters, around the world, 2finger->1finger) What do you think about machines supporting your weight? (think its called gravitron) Also if you got your OAPs recorded it would also be nice to see....

Captain Inertia here, and I need some help... One of the things I want to focus on is climbing, swinging, and hanging. However, I am WAY to heavy right now to be holding onto a bar. I don't want to be doing pull-ups or chin-ups right now. I just want to condition by body to hang better from a bar, and get more comfortable with my feet off the ground. Anyone know of a good starting point for this? Any help would be appreciated.

Here's my grand entry into the world of the Assassin. I couldn't resist borrowing a Lacuna Coil song title as a name for this challenge. I'm going to keep this short and simple, and expand more on where I've come from and where I'm going later. The goal is to further my ability to do chin-ups. The plan has 3 phases: 1. Start by attempting a chin-up workout of 3 sets of 3 reps (3x3). Do this 4 times per week. I am not currently able to do 3x3 as of right now, but the point here is to start trying. It may take as long as it takes to get there. If I am successful, and can consistantly do it for a week, move on to the next phase. 2. Same idea as first phase, but doing chin-ups 3x4 (3 sets of 4 reps). 3. Same as first two phases, but 3x5. Bonus Round: If I get to Phase 3, I'm also going to start working on pull-ups, in addition to chin-ups. I don't have a specific plan for that formulated yet, but I'll work it out when I get there. Success in this challenge means I'm putting in the 4 chin-up specific workouts per week, and getting stronger. Even if I'm still on Phase 1 by the end, so long as I'm putting in the work, it's a win (but I highly doubt I won't at least move on to Phase 2 in the next 5 weeks). I also plan to keep up on some other stuff in addition to the chin-ups. I have a routine of body weight squats and elevated push-ups I like to do. I also may take in some boxing and yoga. But the challenge itself is specific to the chin-ups. That is where I most want to make progress, and where I will be measuring my progress deliberately.

The Mission: To prepare mentally and physically for the post-graduation years The Current Stage: Progress towards a pull-up, up the climbing game This will be tweaked and updated up until the official start date. This time around, my aims are quite simple and all focus on a common goal. Climbing (and losing body fat!). I haven't climbed properly in a long time and I miss doing it. I'm also aware of where my physical limitations are at the moment, and I'm determined to shift them. Therefore, alongside my usual diet-based goal, the main goals will be towards increasing strength, flexibility, and balance. I'm aimg for something a little like this: Heh, not that I'm setting the bar high or anything like that! While I may never climb like one of these goats, I want to be able to push myself on the wall, and in turn have the strength to do so. I'm letting skill itself take a bit of a back seat here, partly because, through uni, I've studied it into the ground, and partly because I pretty much climb for fun. Yeah, once I feel I'm in a better place physically I'll most likely dive head-first into improving my technique, but for now, I'm happy to just climb. The other goals are also things I deem essential. The first being food-related, something I've griped and moaned about in many challenges past. The other being my management of life-drama. Anyone who has followed me in the past will know that somehow it always seems to find me and smack me over the head. Illness, broken bones, family troubles, financial issues... While I can't say that these things will immediately cease to happen, I can say that I will take steps towards being able to better manage the impact these things have on me. So without further ado... Goal One: Feast [+2 CON, +1 WIS] Somehow luck has come down on my side. Eating well has been an issue for me due to financial constrictions and limited availability. While the latter is something I can do nothing about without a lot of travelling, the former is something that I may be able to work around with careful planning. During the weekend before the start of this challenge I'm doing some marshal work and as a result getting a nice payout at the end, meaning on Monday I can go and spend it right. This has had an impact on how this particular goal plays out. Make a weekly meal plan and stick to it: This doesn't mean three square meals a day. It means at least one large meal and a few smaller ones, either prepared in advance for when I have no time to cook or lined up for a day when I have more time than I want or need. It also means I know exactly what I need to buy, and it means I can utilise what's in my cupboards fully. Can't afford to waste anything here.Fridge list: Keep track of what's in the fridge and when it needs to be used by.Do not enter the supermarket for a weekly shop without a list: Or when I'm hungry. I'm terrible for random buying, impulse buying, or any kind of 'well, I'll get this now and maybe use it later'. Stick to the list. Always.Keep to the time limit: Half an hour should be plenty of time to get from the front door to the checkouts.Stick to my own diet rules: Meat, fish, and veg are king. Fruity smoothies are also good. A little bit of either bread or pasta daily to keep the digestive system in check. Milk is ok in coffee, cooking, and recovery shakes. Minimal alcohol.Keep an eye on how much protein is consumed: I'm trying to learn the whole macro thing, and where better to start than with protein consumption? This approach fits my learning style almost perfectly, so hopefully it sticks.Work out how many calories are consumed daily: Part curiosity, part of the above.This is going towards my aim of getting my body fat % down to 25 (currently sitting at 28% or thereabouts) and getting rid of the wobbly bits currently decorating what I'm sure could turn out to be a very nice set of abs. Heh, maybe I'll see them emerge in a few months... Goal Two: Strong Like Rock [+3 STR, +2 STA] ​The aim is simple, the ramifications numerous. Achieve that chin-up, and on the way improve that upper body strength, in turn providing a boost to climbing. I'll be working on a Mon+Tues on/Wed off/Thurs +Fri on/Sat off/Sun on approach as this has worked quite well for me in the past. One workout will be entirely bodyweight, while the other will be mostly bodyweight with some weighted work slipped in for good measure. On off days there will be some light bodyweight work. So to achieve this goal, I need to ensure I do five full workouts per week. At the end of the challenge, one chin-up should be achievable. More than one would be nice. Now, it should be noted that my uni is once again running a bus to the local climbing wall (that's almost 45mins away...) every week. If I get on that bus every week, and I have every intention of doing so, then I will not do an additional workout on that Thursday. The climbing will be the workout. Goal Three: Flow Like Water [+4 DEX] Yoga. Every day. Workout day yoga for the intensity, off-day yoga for a bit of a stretch. Simple as that. Lifestyle Goal: Drama Free [+2 WIS, +1 CHA] I need this in a major way. What I'm attempting to establish is some time to myself at the end of every day. Whether it's a night walk or just retiring to my room to watch a film and read a book, creating enough time for me to wind down and work through the day I've had. If it's been a bad day, then I can get those negative feelings down on paper or in my battle log and work through them, hopefully averting the usual cry-into-the-pillow scenario. If it's been a good day, well, I get those feelings blurted out as well and go to bed happy. Chances are I'll make some tweaks before the official start, but that's the basic outline of it all.

Who can gain the most pull-ups? To join, just post with the number of full, good-form pull-ups or chin-ups you can do now. Just to push yourself, you might also want to add how many you aim to be able to do in a set to the post. At the end of the challenge quote your first post and reply with the number you can do at the end. I can do zero pull-ups and zero chin-ups right now, and by the end of this challenge I aim to be able to do one of each.

This is my first foray into the ways of the ranger. (Stranger Ranger!) Having started off adventuring, I soon discovered that I truly was a master at none, and so began my life as a jack of all trades. That is why I have taken up the platypus as a symbol/mascot for this challenge. One, because we're both aussies! Two, they are fantastically diverse bits of everything creatures. Perfect for a bits of everything me. Speaking of which, I think diversity is healthy, and anything that gets put in front of me as a challenge is fair game. My challenges - personal, professional and otherwise have all made me who I am and I want to push myself further and take on new challenges. I think in the past I have always pushed my goals way too far ahead of my abilities, and this time I want to set more manageable and achievable goals. Walking Rangers need to do a lot of walking. Walking is definitely an achievable goal. I normally hit somewhere in the range of 6000 - 7000 steps a day. I count this using my fitbit (which has become an extension of my being). Day to day, I know I am not always going to hit my 10,000 steps - so my goal will be to hit 70,000 per week (so, a 10,000 average) over the course of the 6 weeks. Walking is man's best medicine. - Hippocrates Skills Ranger survive in the wild because they constantly learn new skills, improve upon their current ones and replace old ones with more effective ones. So in skilling up, I am proposing the following three goals: ...Learn a new skill - Chin up Platypi are not good climbers, but that's not going to stop me. However - first things first is to build some upper body strength, and to do that I want to do a chin up. Yep. Just one. If I can get a pull up out, all the better. Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid. - Einstein ...Improve upon an old one - Push Ups I have had a love/hate relationship with push ups. And I want to do 'proper' ones - and never look back. At the moment I have been doing 5 - 20 incline push ups against my bathroom counter before getting into the shower each morning. My first 'half' challenge is to get to the same number of push ups - at a lower incline. I want to move from the counter, to the bath, with the intention of then progressing fully into full push ups. The only pushup you won't be able to do is the one you never do. - Gwen Ro ...Replace old ones with new ones - Running/Sprints In my past, I have done a lot of running. But I've now found more and more, that the idea of even trying to get 30 minutes so 'go for run' involves a 30 minute run, oh and 10 minutes at the start getting ready/changed, 5 minute walk to get to the park, 10 minute cool down, 5 minute walk back, all while trying to fit in dinner and.... its just not working. I haven't run/jogged etc in months. I need to find a more effective way of getting in some activity - so while I'm actively looking for suggestions, my plan at the moment is to get into sprinting. Yeah it'll still take me half an hour to get all the walking prep etc out of the way - but if I can get 10 minutes of sprinting and have that be as effective as 30 minutes of running, I can see myself more likely to keep it up. By changing nothing, nothing changes. -Tony Robbins Recovery I must accept that I cannot go on forever. There have been to many times where I have pushed myself too much. I've let my health suffer, my relationships suffer, and my sanity suffer. There has been too many 12+ hour days at work, too many 3am I'm still up's, too many sorry I'm really busy at the moment's. I want to learn how to take a step back, calm myself, recover properly. So my first step towards that is getting more sleep. And better quality sleep. So for at least 5 days out of the week, I want to be in bed by midnight. I can't help it when I actually fall asleep, but if I can get into the habit of winding down when I need to rest, I'm hoping the rest will fall into place. The amount of sleep required by the average person is five minutes more. - Wilson Mizener Can't wait to take this journey with you all, and succeed as we continue.