Thanks for the details, @oldnattychris!
I gotta believe this progression means improved grip strength, and now new opportunities to continue improving—because, well, that’s the point of these, right? (To improve rip strength, I mean.)
Very much!
Thank you!
Yes, I think you’re right. I actually had DOMS in the forearms this morning. I know that doesn’t necessarily mean anything, but it was a pleasant surprise anyway.
2022.7.9
87,0 kg
Morning: Undulating Block Week 1 Day 5: Easy Conditioning
Warm-up
As many rounds as possible in 20 minutes with no rest.
6 let-me-ups (inverted rows) with Fat Gripz One, knees bent, and feet flat on floor
12 alternating side lunges
8 push-ups
Managed 9 rounds.
Lost some time because this was the first time I’ve done this particular routine and figuring out how to do it in a relatively confined space was . . . interesting.
5 minutes of thoracic stretching.
Afternoon: PLP
6 x 5-sec dead hangs as warm-up (supinated grip)
For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side
Day 23 Supinated grip: 8 + 8 + 7 + 6 + 5 (34)
5 minutes of thoracic stretching
4 x 30-sec dead hangs with Fat Gripz Pro and neutral grip
Band pull-aparts (purple band, lowest tension)
3 x 10.6 (one set each of pronated, neutral, supinated grip)
2022.7.11
88,9 kg
Morning: Undulating Block Week 2 Day 1: Push Tabatas
Warm-up
20 seconds of exercise + 10 seconds of rest for 8 rounds. Complete 4 minutes of one exercise before moving to the next.
Push-ups with hands elevated
7 (floor) + 5 (floor) + 4 x 5 (elevated) + 2 x 5 (elevated)
Seated dips with feet flat on gtound
1 x 5 + 4 x 6 + 3 x 7
Squats
8 x 8
5 minutes of thoracic stretching.
I started the push-ups on the floor . . . because how hard could it be? I quickly found out.
Afternoon: PLP
6 x 5-sec dead hangs as warm-up (neutral grip)
For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side
Day 19 Neutral grip: 8 + 7 + 6 + 5 + 4 (30)
5 minutes of thoracic stretching
4 x 30-sec dead hangs with Fat Gripz Pro and neutral grip
Band pull-aparts (purple band, lowest tension)
3 x 12.6 (one set each of pronated, neutral, supinated grip)
2022.7.12
88,1 kg
Morning: Undulating Block Week 2 Day 2: Leg Ladders
Warm-up
7,5-minute timer. Prescribed rest interval = work interval for each set
Alternating back lunges with 1- to 3-second pause at bottom
1.6 + . . . + 7.6 + timer expired. Cut rest periods short.
Alternating side lunges
1 + . . . + 8 + timer expired. Cut some rest periods short.
Toyotas with 1- to 3-second pause at bottom
1.6 + . . . + 9.6 + timer expired
Alternating 1-legged RDLs
1 + . . . + 9 + timer expired
5 minutes of thoracic stretching.
Afternoon: PLP
6 x 5-sec dead hangs as warm-up (pronated grip)
For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side
Day 20 Pronated grip: 8 + 7 + 6 + 5 + 5 (31)
5 minutes of thoracic stretching
2 x 30-sec dead hangs with Fat Gripz Pro and pronated grip
2 x 30-sec dead hangs with Fat Gripz Pro and neutral grip
Band pull-aparts (purple band, lowest tension)
3 x 12.6 (one set each of pronated, neutral, supinated grip)
2022.7.13
87,5 kg
Morning: Undulating Block Week 2 Day 3: Pull Supersets
Warm-up
4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.
Pull-ups (pronated grip, slow negatives)
5.8, 5.8
&
Let-me-ins (towel rows) with long lever
12, 12
Let-me-ins (towel rows) with long lever and 4- to 6-sec contraction at top
5.8, 5.8
&
Let-me-ups (inverted bodyweight rows) with Fa tGrisz One
8tf, 8tf + 6tf (r-p)
Let-me-ups (inverted bodyweight rows) with Fat Gripz One, supinated grip and feet elevated, slow negatives
5.8, 5.8
&
Let-me-ins (towel rows) with long lever and palms up
12, 12tf
5 minutes of thoracic stretching
Afternoon: PLP
6 x 5-sec dead hangs as warm-up (pronated grip)
For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side
Day 21 Pronated grip: 8 + 7 + 6 + 6 + 5 (32)
5 minutes of thoracic stretching
2 x 30-sec dead hangs with Fat Gripz Pro and pronated grip
2 x 30-sec dead hangs with Fat Gripz Pro and neutral grip
Band pull-aparts (purple band, lowest tension)
3 x 12.6 (one set each of pronated, neutral, supinated grip)
2022.7.15
87,0 kg
Morning: Undulating Block Week 2 Day 4: Core Interval Sets
Warm-up
3-minute timer. One set for each exercise to failure in the 6- to 12-rep range.
Leg lifts with hands on chest
3 x 12 last set with arms overhead
Supermans
12.2, 12.5, 12.5
Bicycles — slowly, controlled
10,10tf, 10tf
Hyperextensions with hands under chin
3 x 12.6
5 minutes of thoracic stretching.
Afternoon: PLP
6 x 5-sec dead hangs as warm-up (supinated grip)
For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side
Day 22 Supinated grip: 8 + 7 + 7 + 6 + 5 (33)
5 minutes of thoracic stretching
4 x 30-sec dead hangs with Fat Gripz Pro and neutral grip
Band pull-aparts (purple band, lowest tension)
3 x 10.6 (one set each of pronated, neutral, supinated grip)
Yesterday I was struggling with a bout of chronic pain that was more intense than usual, leaving me drained, both physically and emotionally. So yesterday’s work was done today instead.
Grip held up surprisingly well this afternoon.
Sorry to hear that—glad you felt well enough to crush it today, though!
Thanks. 
It happens from time to time but I work around it as best I can. Nothing else one can do, really . . .
sorry to read that. best wishes.
Thank you. I’ve learned to live with it and manage it as best I can but some days are more difficult than others . . .
2022.7.16
86,7 kg
Morning: Undulating Block Week 2 Day 5: Easy Conditioning
Warm-up
As many rounds as possible in 20 minutes with no rest.
6 let-me-ups (inverted rows) with Fat Gripz One, knees bent, and feet flat on floor
12 alternating side lunges
8 push-ups
Managed 9 rounds.
5 minutes of thoracic stretching.
Afternoon: PLP
6 x 5-sec dead hangs as warm-up (supinated grip)
For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side
Day 23 Supinated grip: 8 + 8 + 7 + 6 + 5 (34)
5 minutes of thoracic stretching
4 x 30-sec dead hangs with Fat Gripz Pro and neutral grip
Band pull-aparts (purple band, lowest tension)
3 x 12.6 (one set each of pronated, neutral, supinated grip)
2022.7.18
88,7 kg
Morning: Undulating Block Week 3 Day 1: Push Interval Sets
Warm-up
3-minute timer. One set for each exercise to failure in the 6- to 12-rep range.
Push-ups with feet elevated
6, 8, 6f
Chinese push-ups with hands elevated
6, 12, 12 (second step). Left shoulder twinge on first set.
Close-grip push-ups with hands elevated
7f, 9f, 5f (chair)
Assisted dips
12, 12, 12(f)
5 minutes of thoracic stretching.
Afternoon: PLP
6 x 5-sec dead hangs as warm-up (neutral grip)
For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side
Day 19 Neutral grip: 8 + 7 + 6 + 5 + 4 (30)
5 minutes of thoracic stretching
4 x 30-sec dead hangs with Fat Gripz Pro and neutral grip
Band pull-aparts (purple band, lowest tension)
3 x 12.6 (one set each of pronated, neutral, supinated grip)
2022.7.19
86,9 kg
Morning: Undulating Block Week 3 Day 2: Leg Tabatas
Warm-up
20 seconds of exercise + 10 seconds of rest for 8 rounds. Complete 4 minutes of one exercise before moving to the next.
Iron Mikes
5 x 3 + 3 x 4 each side
Side jumps
8 x 6 each side
Squats
8 x 8
5 minutes of thoracic stretching.
Afternoon: PLP
6 x 5-sec dead hangs as warm-up (pronated grip)
For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side
Day 20 Neutral grip: 8 + 7 + 6 + 5 + 5 (31)
5 minutes of thoracic stretching
2 x 30-sec dead hangs with Fat Gripz Pro and pronated grip
2 x 30-sec dead hangs with Fat Gripz Pro and neutral grip
Band pull-aparts (purple band, lowest tension)
3 x 12.6 (one set each of pronated, neutral, supinated grip)
2022.7.20
87,6 kg
Morning: Undulating Block Week 3 Day 3: Pull Ladders
Warm-up
7,5-minute timer. Prescribed rest interval = work interval for each set
Let-me-ups (inverted rows) with Fat Gripz One
1 + . . . + 6 + 5 + . . . +1 + 2 + 3 + 2 + 1 + 2 + 3 + 2 + 1 + 2 + 3 + 2 + 1 + timer expired (60)
Let-me-ins (towel rows) with long lever
1 + . . . + 9 + 8 + 7 + timer expired (60)
Let-me-ups (inverted rows) with Fat Gripz One and reverse grip
1 + . . . + 6 + 5 + . . . + 1 + . . . + 4 + . . . + 1 + 2 + 3 + timer expired (56)
Let-me-ins (towel rows) with palms up and long lever
1 + . . . + 8 + 7 + . . . + 3 + timer expired (61)
5 minutes of thoracic stretching.
Afternoon: PLP
6 x 5-sec dead hangs as warm-up (pronated grip)
For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side
Day 21 Pronated grip: 8 + 7 + 6 + 6 + 5 (32)
5 minutes of thoracic stretching
2 x 30-sec dead hangs with Fat Gripz Pro and pronated grip
2 x 30-sec dead hangs with Fat Gripz Pro and neutral grip
Band pull-aparts (purple band, lowest tension)
3 x 12.6 (one set each of pronated, neutral, supinated grip)
2022.7.21
87,1 kg
Morning — Undulating Block Week 3 Day 4: Core Supersets
Warm-up
4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.
Hanging leg lifts with knees bent
5.8, 5.8
&
Iron crosses with knees bent
12, 12
Alternating one-legged hip extensions
5.8, 5.8
&
Supermans
12.6, 12.6
V-ups
5.8, 5.8
&
Russian Twists
12, 12
5 minutes of thoracic stretching
Afternoon: PLP
6 x 5-sec dead hangs as warm-up (supinated grip)
For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side
Day 22 Supinated grip: 8 + 7 + 7 + 6 + 5 (33)
5 minutes of thoracic stretching
4 x 30-sec dead hangs with Fat Gripz Pro and neutral grip
Band pull-aparts (purple band, lowest tension)
3 x 12.6 (one set each of pronated, neutral, supinated grip)
EDIT: I have friends to stay this weekend and then I’m travelling on business on Monday. I wanted to finish the week’s PLP today (Friday) but I’ve run out of time. I’m hoping to be back at it on Tuesday.
2022.7.26
87,5 kg
Morning: Undulating Block Week 3 Day 5: Easy Conditioning
As many rounds as possible in 20 minutes with no rest.
6 let-me-ups (inverted rows) with Fat Gripz One, knees bent, and feet flat on floor
12 alternating side lunges
8 push-ups
Managed 9 rounds.
5 minutes of thoracic stretching.
Afternoon: PLP
6 x 5-sec dead hangs as warm-up (pronated grip)
For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side
Day 13 Pronated grip: 7 + 6 + 5 + 4 + 3 (25)
5 minutes of thoracic stretching
2 x 30-sec dead hangs with Fat Gripz Pro and pronated grip
2 x 30-sec dead hangs with Fat Gripz Pro and neutral grip
Band pull-aparts (purple band, lowest tension)
3 x 12.6 (one set each of pronated, neutral, supinated grip)
2022.7.27
87,7 kg
Morning — Undulating Block Week 4 Day 1: Push Supersets
Warm-up
4-minute timer per superset. First exercise 1 to 5 reps, NOT to failure; second exercise 6 to 12 reps. 2 supersets per pair for a total of 20 minutes for all supersets.
Push-ups with feet elevated and 1- to 3-sec pause at bottom
5.8, 5.8
&
Shove-offs
12, 12
Military press with feet on floor
3, 3
&
Overhead presses
12, 12
Close-grip push-ups with feet elevated
5.8, 4.8(f)
&
Assisted dips
12, 8f + 5(f) r-p
5 minutes of thoracic stretching
Afternoon: PLP
6 x 5-sec dead hangs as warm-up (pronated grip)
For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side
Day 14 Pronated grip: 7 + 6 + 5 + 4 + 4 (26)
5 minutes of thoracic stretching
2 x 30-sec dead hangs with Fat Gripz Pro and pronated grip
2 x 30-sec dead hangs with Fat Gripz Pro and neutral grip
Band pull-aparts (purple band, lowest tension)
3 x 12.6 (one set each of pronated, neutral, supinated grip)
2022.7.28
88,2 kg
Morning: Undulating Block Week 4 Day 2: Leg Interval Sets
Warm-up
3-minute timer. One set for each exercise to failure in the 6- to 12-rep range.
Bulgarian split-squats with 1- to 3-sec pause at bottom
8.6, 8.6, 10.6
Side lunges with 4- to 6-sec pause at bottom
8.8, 10.8, 10.8
Toyotas with 4- to 6-sec pause at bottom
12.8, 12.8, 12.8
1-legged RDLs on pillow
12, 12, 12
5 minutes of thoracic stretching.
Afternoon: PLP
This fell through. I have people to stay and one person was feeling ill after eating something at a restaurant so she went to have a nap. The house is small so I’ll have to try to get this done tomorrow instead.
2022.7.29
87,9 kg
Morning: Undulating Block Week 4 Day 3: Pull Tabatas
Warm-up
20 seconds of exercise + 10 seconds of rest for 8 rounds. Complete 4 minutes of one exercise before moving to the next.
Let-me-ups (vertical rows)
2 x 8 + 6 + 4 x 5 + 3f
Let-me-ins with long lever
8 x 6
Squats
8 x 8
5 minutes of thoracic stretching.
Afternoon: PLP
6 x 5-sec dead hangs as warm-up (supinated grip)
For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side
Day 15 Supinated grip: 7 + 6 + 5 + 5 + 4 (27)
5 minutes of thoracic stretching
4 x 30-sec dead hangs with Fat Gripz Pro and neutral grip
Band pull-aparts (purple band, lowest tension)
3 x 12.6 (one set each of pronated, neutral, supinated grip)
Managed to get this done today. Have guests all weekend so I might not get anything significant done before Monday.