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Aaron Corcorran Is In The Grip Well!


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#41 OFFLINE   acorn

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Posted 15 October 2013 - 09:47 AM

Hi Aaron,

 

How did you balance your bending with your normal upper body training?

 

I think a lot of guys are in a similar boat as me trying to find that balance.  I basically follow 5/3/1, so I have two upper body days per week...I standing press one day per week and close grip bench another day.  Recovery is at a premium these days, so if I'm going to bend it should really be on one of those days....not on a separate third day.  If I do my bending first...especially if I plan on one or more FBBC cert attempts...I'm pooped before I even start my regular training and the session takes forever.  If I bend second, I'm not at full power and my upper body pump hinders my ability to get into proper position.

 

What I had been doing for a while was bending first on Wednesdays with higher intensity/cert attempts before my overhead pressing and then I would bend second on Saturdays after my close grip bench just to grease the groove a bit with lower intensity.  That seemed to be the best compromise for me.

 

I'm just curious to hear how you approached your programming for bending and what the volume and intensity looked like.

 

Thanks!

 

JW

 

John thanks for the question, 

 

that's easy, Bending was my upper body training. Early on when I was starting to bend I realized it was counterproductive for me to try to continue to do regular upper body work while bending hard. A good indicator for me was that after a good bending session I would often be sore from my earlobes to belly button from the full body static contractions. Especially when I was bending hard and it would take a few seconds per hit at maximum tension to get the steel to move. That happening over a 5 minute bend or a few 5 minute bends was more than plenty upper body work for me. Also I found that I my biceps were just a bit too big to really get the long bars locked into a good starting position and that was a consistent fight as long as I was bending.

 

I don't really have any magical advice on this to make it work. To make decent progress you will likely have to pick one or the other to emphasize and then reduce volume and intensity on the other. You could cycle this from time to time as well. As to which one, only you can decide what is most important to you. In my opinion if one tries to Bend hard at a decent level as well as strength train with regular programming that is just a recipe for overtraining or worse.

 

My own bending programming progressed from 3-4 days a week in the beginning with maybe 2-3 tough pieces to eventually once every 10days or so at the end with maybe 5-7 total pieces of which possibly only 1 or 2 really tough ones.

If I was working kink work specifically I might do overlength work microloading by taping pieces together. ie 7.5" pieces to be stronger at 7" and gauging progress with poundage ratings and cross sectional area of all pieces taped together. If I was working crush downs specifically I might do prekinked unfinished bars for iso's, movement or occasionally chest crush reps with the Pro or WC. Mostly I just bent full bars, high intensity very low volume though. 

 

- Aaron


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#42 OFFLINE   robertmiller67

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Posted 15 October 2013 - 08:51 PM

Hey Aaron,
Thanks for all the replies & awesome info... I think wojo questions kinda mirror mine. I'm primarily a bender & working towards bending the unbelievable Gold nail one day!
Are you saying that while bending heavy, hard steel, its very hard to make gains in grip training? I currently do both snd feel they compliment each other to a point... if you can avoid overtraining. How would you structure your training for bending & general grip training?
Thanks again for your input & advice sir!
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Posted 15 October 2013 - 09:11 PM

Aaron

Jon Umpherville here. I ordered some 2hp discs from David Horne this morning and plan to make some plywood inserts for em to train on when they get in.

My question is: What would you suggest to someone beginning in 2hp training... generally, basic guidelines, working off percentages or no, best to just max out once a week and gain beginner strength that way?  Any useful tips and tricks that someone like myself wouldn't be aware of (no one around me locally would even know what a 2hp is), maybe even a program of sorts to try out if you have one.

Anything and everything you have to share would be useful.

Hope all is well with the Mrs and Princess Corcorran.

Best wishes.


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#44 OFFLINE   PeterSweden

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Posted 16 October 2013 - 12:20 PM

Found this crazy clip; http://www.youtube.c...h?v=TDF9gJ4Epqg

and started wondering, does RT help axle DL and vice versa or do you have to train RT to get good at RT and axle to be good at axle?

Thanks



#45 ONLINE   acorn

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Posted 16 October 2013 - 04:44 PM

Hey Aaron,
Thanks for all the replies & awesome info... I think wojo questions kinda mirror mine. I'm primarily a bender & working towards bending the unbelievable Gold nail one day!
Are you saying that while bending heavy, hard steel, its very hard to make gains in grip training? I currently do both snd feel they compliment each other to a point... if you can avoid overtraining. How would you structure your training for bending & general grip training?
Thanks again for your input & advice sir!

 

It's tough to make good gains in both but not impossible. Recovery is at a premium once you start getting to more advanced levels. Heck I closed the MM5 and easier #4's around the time I peaked at bending. But to do that I had to over time spread my bending workouts out to once every 10 days or so while my grippers may have still been 2 or 3 days a week training. I'm sure there are mutants out there that could bend hard and train grip hard and still make good gains without injury but I was not able to do both without significant adjustment of training volumes and timing. You just have to play it by feel since everyone is different. 

But in all likelihood you will do best if one area is primary and the other is secondary with volume reduced.

 

These recommendations are for the intermediate or advanced bender / gripster. If you are not bending Edgin's or better yet, or closing a #3.5 or higher yet you may not even have to be that concerned about recovery timing yet.

 

- Aaron



#46 OFFLINE   acorn

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Posted 18 October 2013 - 09:56 AM

Aaron

Jon Umpherville here. I ordered some 2hp discs from David Horne this morning and plan to make some plywood inserts for em to train on when they get in.

My question is: What would you suggest to someone beginning in 2hp training... generally, basic guidelines, working off percentages or no, best to just max out once a week and gain beginner strength that way?  Any useful tips and tricks that someone like myself wouldn't be aware of (no one around me locally would even know what a 2hp is), maybe even a program of sorts to try out if you have one.

Anything and everything you have to share would be useful.

Hope all is well with the Mrs and Princess Corcorran.

Best wishes.

 

Hey there Jon, 

 

Good questions. Start slow, first few workouts just work on trying different hand positions, widths, and trying to season the discs some. Make sure to chamfer the edges a little bit too. It takes a bit of time to condition the thumb webbing skin. If you are pinching too wide and the edges are not sufficiently chamfered you will get fairly regular splits in the thumb webbing when attempting max weights without some skin conditioning. If you can be patient and take the time to find a comfortable pinching position, then work on strengthening it you will be better off in the long run. My personal preference on width is about 48mm, but others are more comfortable at 50, 54, or 58mm. Some even wider than that. Once you are feeling comfortable with it (give it at least a few workouts) you can start to see where you are at on it.

 

Get a training max as a starting point. From there to start with you could train singles, doubles, or more if you like. General training guidelines follow pretty well with it. However if you want my advice for a decent starter program I would suggest this:

 

2 Workouts per week.

Decent full body warmup to start, ie jump rope, or lift weights, KB swings, whatever.

I like to jump rope then superset my pinch with Bench press for consistency.

 

5sets x 3-4reps

2-3 warmup, then 3 work sets

Starting at around 85% of training max.

First workout just try to get the 3 sets of 3reps at starting weight.

After that each workout try to increase to 4 reps if you can each set.

When you can get 3x4reps at a weight increase your training weight by ~ 2.5% and repeat. 

As a beginner you should be able to increases like this for 6+ weeks.

At 6 weeks I would recommend taking a week off from 2HP and then retesting the training max to start over.

If you feel the need you can add some accessory dynamic thumb work like TTK or clamps after each workout, or work wide pinch like block weights but it is probably not necessary unless you have specific goals around the Blob, etc.

Let me know how this works for you btw and good luck.

 

Thanks, the family is doing well and my little trees Juniper and Willow are growing fast. Must be some miracle grow in the genes or something.

 

- Aaron


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#47 OFFLINE   acorn

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Posted 18 October 2013 - 10:01 AM

Found this crazy clip; http://www.youtube.c...h?v=TDF9gJ4Epqg

and started wondering, does RT help axle DL and vice versa or do you have to train RT to get good at RT and axle to be good at axle?

Thanks

 

Thanks for digging that up, wish I was still able to pull like that right now. I think I was doing 5-3-1 at the time. 

 

I personally have not found RT to help Axle at all or vice versa. I might have more carryover for someone who has bigger hands and can get more wrap. For me the RT feels more like a pinch and wrist exercise. If you have a goal of a specific weight on one or the other use that specific lift as the primary training tool. In my experience you definitely have to train each thing to get better at each.

 

- Aaron


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#48 OFFLINE   Wannagrip

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Posted 20 October 2013 - 02:37 PM

The well is now closed for Aaron. Thanks to Aaron for his time here!! :)


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