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
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
2b) Front Squats – 1×5 @ 205lbs, 1×4@ 235lbs, 1×4@ 250lbs x 2 – 60sec rest
Deadlifts @ 225
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