3 Steps


OAC Progression
Part of the OAC Progression.

3 stages of the One Armed Chin-up progression.


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Scott Andrew Bird

Scott Andrew Bird is a writer, photographer and a guy who just loves this stuff. He's been at home in front of a computer for more years than he cares to remember (OK, 34) and is now making amends for years of many mistakes noted in the De-constructing Computer Guy articles (part 2) on T-Nation.

Find out what he's up to via Twitter, Google+, Facebook; and of course his online home. Enjoy.



Like this? Check out :

Getting the Hang of It...Slowly.To make up for Sunday's inadvertent max, I switched to a dynamic workout today. Dynamic it certainly was.
Workout Locations: The Park.

Sometimes it's great to be outdoors. If that feeling hits at the time when you'd usually be throwing iron around the room, consider taking a few things down to your local park. It makes a great change.

Back Support For Overhead Pressing.The indoor home gym gets plenty of use at this time of year - especially with the rapid onset of winter here. The old familiars definitely come out to play. One of these is the overhead press, in its many...
Quick Weighted Chin-up Test.At the start of today's workout I decided to do a quick weighted chin-up test. The last time I tried this was way back in July 2005, and I was hoping to still be around the bodyweight + 30kg mark. As it turned out I'm somewhere between 30 and 40kg; I got within a couple of inches at 40 before calling it a day.
Suspended pull-up bar.One of the great things about having a rack handy is the regular temptation to stop by and do a few chin-ups. Over the past few days these have been mostly the standard variety - with the only changes being...
From Side to Side.

Chin-ups, that is.



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