So, an update.
I’ve been using the above template for seven weeks now. I also added prowler sprints to the Monday and Friday sessions; this, diet and stress made me lean out a bit. my lifts still progressed, albeit at a very slow pace. On Wednesday, I climbed the rope.
Now, let me be clear that I’m talking about climbing a 15’ rope using nothing but your hands, starting and ending each set with your arse on the ground and the legs straddled. I progressed by adding sets, starting with two and going all the way up to ten this week. I started with three minute rest periods but this became unsustainable after set five; I think the longest rest period today was 6-7 minutes. It really fries your grip.
Now, I didn’t notice any visual changes but my grip strength seems to be much better these days. However, if I had to redo it, I’d probably add more days of climbing and reduce the volume on each day.
Speaking of visual changes - I’m very sceptical now when I hear people say rope climbing is great for your biceps. The answer is yes and no. It certainly taxes your arms (your triceps as well since your lower arm always makes a bit of a pushdown movement), but I’m not sure if the jerky kind of way it does so really builds your guns very well. It’s a more brutish cousin of rock climbing movements and climbers aren’t known for their hyoooge guns. Just saying. I really, really need that deload week now - at least my elbows do.