One arm chins
OAC w/ middle finger assist-flew up
OAC w/ pinkie assist-1 inch short on right, 2 inches short on left
OAC negative-I start by putting both top sides of feet (with socks) against walls. Easy to hold OAC at top that way. Then take away one foot. Still easy to hold. Then take second foot away. I start swinging a little and can't hold top position, about 30% down though I slow to just about a total stop. Then very slowly begin to descend until about 60% down I begin to pick up speed. 5 to 10 seconds this takes. There is minimal friction from the top side of my socked foot against the wall. It just stops me from swinging a little. I think it's the centrifugal force of the swing that makes it harder without touching my foot to the wall.
Then did static hold 65% of the way down. Held it for about 5 seconds on each side.
Then tried controlled negative not attempting to hold it static. By now I was already pretty tired. Came down in about 2.5 seconds on right and was able to hold dead hang. Came down in probably less than a second on left (much weaker on this side now???) and had to let go before the dead hang lest I wrench my shoulder or elbow loose.
Then did one arm dead hang with 40 pound dumbbell in other hand (chin style, last time did pullup style). Held 15 to 20 seconds on right. And 12 seconds on left. Didn't get good grip on left and grip is all that gives out on this.
So little weaker at top it seemed but all in all I improved today.
One arm overhead press-40, 50, 60, 70x1 (no leg drive). Negative w/80 at weak point, couldn't hold it static. Then held 80 at lockout for 20, 30 seconds.
One arm pushups-making sure to keep shoulders parallel to floor. Got a single this way on right but not left (keep twisting up) Did single negative with 10lbs extra (very hard, couldn't hold it static but was controlled in a slow descent).
One arm dips-one hand on kitchen counter and other out straight against wall so I don't topple over. Could not do a single full ROM this way. Must be the equivalent of well over 100 pounds added for weighted dips. Probably 150 to 200. Did static hold for 20 or so seconds, left tricep feels wrecked. Hope it's OK. Left arm has been bothering me for a while thanks to Armstong's pullup program. Maybe need an extended rest.