Developing the Iron Cross

[Gant Grimes]

I'm in. I'll post a video in this thread on 1/22/2009.

[Steven Low]

Ha... haha.

Keep me updated on what exactly you're going to do. What does your training protocol look like right now? Height? Weight? weighed pullup max?

[Gant Grimes]

I'm going to follow your article. I'm going to do 2 days per week instead of 3 because of everything else going on (plus I'll save a little shoulder/elbow stress).

I did 5x3 yesterday in (what amounted to) a seated L-cross theraband pullout. It was intense. I'll spend some time and figure out how to the rig the rings so I can do standing cross pullouts. I train by myself, so assisted crosses are out. Once I get it rigged, I'll follow your program exactly.

I'm moving back to a blend of OLY + CF. I'm also adding some plyo and gymnastics movements in there. Higher volume but less frequent OLY works better for me while letting me keep some strength. It's also about time that I do a proper planche, front/back lever, and cross. Hopefully I can get it done in a year.

Height 5'10
Weight ~195

I think my last weighted pullup was 110 pounds (I rarely do them). My kipping max was 40 several months ago. It's damn sure going to be a challenge, but it's one I look foward to.

Any advice is appreciated.

[Steven Low]

Aight sounds good.

As always though the program can be modified to what you respond to best if need be (if you're not seeing much progress).

Keep us updated (are you gonna post in your CA log?)

[Gant Grimes]

Yes, I will post my progress (hopefully) in my log. I'm going to put it in the skill section of my other workouts.