Diane

When I saw this workout posted last night  was very excited. I have never tested my low bar Back Squat 1RM so I was curious to see what it is

AND

My Deadlifts are much better and I’ve been working my Handstand Pushups a lot recently so I was psyched for the test on Diane.
On the Outlaw blog he noted that kipping is allowed on the HSPU. Every time I’ve done Diane I’ve either done strict or kipping but today I decided to mix the two together. The goal was to do as many strict as possible then go to kipping when I needed to.

1) Low Bar Back Squat
1×5 @ 255lbs, 1×5 @ 290lbs, 1×2 @ 310lbs, 1×1 @ 365lbs – 3min rest between sets
I was supposed to do another set of 2 @330lbs but I wrote it down wrong.

First time doing a 1RM for Low Bar Back Squat so this is a PR! yeahhhhh
I actually think I could have gone a little heavier but wanted to save some energy for all the rest of the shit I had to do.

2a) 4x Max Effort strict Chest to Bar pullups -90sec rest
7,5,5,5
2b) Front Squats – 1×5 @ 205lbs, 1×4@ 235lbs, 1×4@ 250lbs x 2 – 60sec rest

Conditioning
Diane
21-15-9
Deadlifts @ 225
HandStand Pushups
=7:30

After all the squats my legs were junk for this. I’m kinda disappointed with the time as I def could have gone faster if I hit this fresh. I really don’t understand why he gets people to do benchmark workouts on days with such high volume.
Having said that the above time is a PR. I’ve done this workout before with all strict HSPU and ended up with 8:52.

I was supposed to do another little AMRAP with Double Unders, Toes to Bar + Rowing but I didn’t finish. During the double unders my calves kept cramping up, then on the toes to bar my hip flexors started cramping and when I tried to get into the rower I couldn’t bend my legs.
I’m not too sure what is causing these cramps but its really annoying. The same thing happened me on the 100’s last week and when I was running yesterday my adductors cramped a little.

I’m going to increase my water intake A LOT and see if it helps.

Food of the Day
6:20am – 4 eggs, 3 pieces bacon, sweet potato, coffee
10am – coffee
11am – steak + veggies
2:20pm – post workout shake + apple
4:30pm – jerky + nuts
8pm – cobb salad at the yard house + glass of white wine

 

john

 

1,724 thoughts on “Diane

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  145. Los Blancos, with captain Sergio Ramos suspended after deliberately collecting a yellow card in the first leg, had been looking to build on a slender 2-1 lead from that game in Amsterdam and stay on course for a potential fourth straight European triumph.

    However, after Raphael Varane’s header rattled the crossbar, Ajax raced into an early lead through Hakim Ziyech before Dusan Tadic set up David Neres for a second in the 18th minute.
    tinyurl
    Real Madrid were forced into two changes when Lucas Vazquez and Vinicius Junior went off injured, with substitute Gareth Bale hitting the post just before half-time.

    Ajax looked to have put the tie to bed when Tadic swept in a brilliant third goal just after the hour – which was eventually given following an extensive Video Assistant Referee review to check if the ball had gone out of play in the build-up.

  146. Thank you for the good critique. Me & my friend were just preparing to do some research on this. We grabbed a book from our area library but I think I’ve learned better from this post. I am very glad to see such wonderful information being shared freely out there..

  147. Inter Rapid Wien live score (and video online live stream*) starts on 21.2.2019. at 20:00 UTC time at San Siro/Giuseppe Meazza stadium, Milan, Italy in UEFA Europa League, Knockout stage – Europe. Here on SofaScore livescore you can find all Inter vs Rapid Wien previous results sorted by their H2H matches. Links to Inter vs. Rapid Wien video highlights are collected in the Media tab for the most popular matches as soon as video appear on video hosting sites like Youtube or Dailymotion. We’re not responsible for any video content, please contact video file owners or hosters for any legal complaints tinyurl.

  148. Theresa May says she has secured “legally binding” changes to her Brexit deal, a day ahead of MPs voting on it.

    But European Commission President Jean-Claude Juncker” warned if the deal was voted down there was “no third chance”.

    They spoke at a joint press conference in Strasbourg after a late meeting.

  149. These three figures — William Rick Singer, Mark Riddell and Rudolph Meredith, respectively — are at the center of the nationwide scandal in which 33 parents are accused of using their wealth and means to help their children game the college admissions system.
    But those three names do not appear anywhere in the complaint text, though the document gives enough clues to make clear who is who. Instead, they are named as Cooperating Witness 1, 2 and 3, and each agreed to plead guilty and to cooperate with the government in the hope of obtaining leniency when they are sentenced, the complaint says.