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Chase Karnes
10-17-2009, 11:04 AM
10.17.09

Weight: 194

Strongman event day:

Incline Log Press (worked up to)
230/12
230/13

Farmers Hold 225's
47s

Farmers Deadlift 295's
1x5

Stone Loading (No tacky)
240 stone

Tire Flip 550
25 in sets of 5
1 x 10 to finish

Pretty good training day overall. The first 4 of the events from above are in my next competition so I am working on improving them.

Coke
10-18-2009, 03:37 PM
Good luck in future strongman competitions man.

Chase Karnes
10-18-2009, 04:42 PM
Good luck in future strongman competitions man.

Thanks man!

Chase Karnes
10-18-2009, 04:58 PM
I guess I should probably introduce myself to everyone real quick. I have been consistently training for a little over 10 years. I began training for football. After going from 135 pounds to 185 pounds over the course of 4 years of high school my interest sparked in bodybuilding.

I competed in NPC bodybuilding for about 4 years never placing out of the top 5 (with 2 first place finishes). I also have competed in raw powerlifting in recent years holding a state and national record for raw junior men. Most recenlty I have got really interested in strongman.

I have been training strongman for almost a year and have competed twice this year. My current goal: TO BE A STRONG SON OF A BITCH. I would like to eventually compete at NAS Nationals and place top 5. I also am a NSCA certified personal trainer, strength coach and fitness writer.

Some of my best lifts (all raw and weighing under 200 pounds):
Deadlift 520
Squat 450
Bench 360
Axle Push Press 285
Log Clean and Press 300
18 in Deadlift 700
Incline Log Press 220 x 24 reps

Thanks for checking out my journal. Feel free to comment or ask any questions.

Chase Karnes
10-19-2009, 06:21 PM
10-19-09

Full Body Gym Day:

Powerclean
135/5
175/5
200/3
225/1

Rack Pulls (below the knee)
225/5
315/5
370/5
420/3
495/1

Incline Bench
135/5
190/5
215/3
240/6

S/S

Chin ups
20 lb vest/8
20 lb vest/8
BW/10

Hammer Curls
35/8
40/8
45/8
50/8

S/S

Scaption
15/10
15/10

Rollouts
3x12

S/S

Seated Hand-over-hand Thick Rope Pull/Rows
140/length of rope x 4
140/length of rope x 4
140/length of rope x 4

Chase Karnes
10-19-2009, 07:40 PM
Here are some videos from my first 2 strongman competitions this past year.

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Chase Karnes
10-21-2009, 11:30 AM
10-21-09

Lower Body Gym Day:

Front Squat
185/5
210/5
240/3 -Got out of the groove and bar started slipping
265/5

RDL
225/6
255/6
275/6
295/6

GHR
Bw/12 x 3

S/S

Hanging Leg Raises
Bw/12 x 3

Coke
10-21-2009, 12:44 PM
Past couple of efforts are ace bro.

Chase Karnes
10-22-2009, 11:19 AM
Past couple of efforts are ace bro.

Thanks man!

Chase Karnes
10-22-2009, 11:27 AM
10-22-09

Upper Body Gym Day:

Push Press
195/5
220/3
245/1

Homemade Strap Row (Blast Strap/TRX style)
BW/10 x 3

Dips
70/8x3

Facepulls
60/10 x 3

Rack Skull Crushers
105/8 x 3

CG Barbell Curls
100/8x3

Chase Karnes
10-24-2009, 10:56 AM
10-24-09

Strongman Event Day

Log Clean and Press
200/1
220/1
240/1
265/Miss PR Attempt

Inc Log + 90lb chains
180/5
230/18

Inc Log (no chains)
200/14

Farmers Holds 225's
50 seconds

Stone Loading to 52 in. platform
220/1 x 3
240/1 x 3
300/ Lapped only

Yoke Walks
380/ 100 ft. x 2

Coke
10-24-2009, 11:02 AM
Killer strongman training bro.

Chase Karnes
10-24-2009, 04:47 PM
Killer strongman training bro.


Thanks! It was a pretty solid day. Missed a PR but can't hit one everytime.

Chase Karnes
10-27-2009, 11:27 AM
10-27-09

Full Body Gym Day:

Nothing too exciting honestly. Deload week. Plus my left bicep has been bothering me a little since stones on Saturday. I think I may have a slight strain so I am taking it easy until this Saturday. Luckily this was a schedule deload week anyway.

Powerclean
Rack pulls
Incline Bench
Scaption
Rollouts

Weights, sets and reps wouldn't be interesting since its a deload week.

Chase Karnes
10-29-2009, 03:45 PM
10-29-09

Deload week, so still nothing special. I did find out the compeition I am preparing for now has CASH prizes for wins...sounds pretty good to me!

Front Squat
RDL
Push Press
GHR
Strap Row
Dips
Bbell Curls
Facepulls
Hanging Leg Raises

Again, deload so weights, sets reps would be boring.

Saturday is my next event day. Won't be deloading there. Looking forward to crushing some PR's...

Chase Karnes
10-31-2009, 10:25 AM
10-31-09

Back to business today!

Log Press
170/5
200/5
220/5 PR

Incline Log
140/5
200/3
230/12
230/13 PR-tie

*Should have hit 15 on the first set of 230. Had it set in my mind but since the pins in the power rack where set too high I hit them 3 freaking times. This caused the log to get sideways and all out of whack.

Farmers Holds
225's/ 56.02 seconds PR

Farmer Deadlifts (no straps)
315's (630 total) - 3 reps PR

Prolwer Sled Sprints
(Don't remember the weight- Just threw some plates on it)
80 yards x 1
40 yards x 2

8 Inch Log Hammer Curls
70/10 x 3 (resting 30-45s)

Pretty solid training day. Felt good after a deload week. Started to try to pick up the stones with no tacky but could feel "something" in my bicep. Not pain, just not right. Going to wait till next week for stones.

Chase Karnes
10-31-2009, 10:32 AM
Current Weight: 200 pounds

Up 6 pounds in 2 weeks. Right on track!

Coke
11-01-2009, 11:15 AM
Quite a few PRs there man, props on the solid weight gain too.

Chase Karnes
11-02-2009, 08:03 PM
Quite a few PRs there man, props on the solid weight gain too.

Yeah it was. Thanks man...everything is going as planned!

Chase Karnes
11-02-2009, 08:06 PM
11-2-09

Powerclean
115/5
160/5
185/5
210/5 PR

Rack Pulls (16 inch)
225/5
315/3
405/3
495/1

Incline Bench
135/5
170/5
195/5
220/12

Chin ups
BW/10
BW/10
BW/10

Rollouts
BW/15
BW/12
BW/10

Scaption
8/15 x 2

Pretty solid training day overall.

Coke
11-03-2009, 10:54 AM
Great effort, fine numbers dude.

Off Road
11-03-2009, 11:10 AM
Wow...how'd I miss this journal. Awsome work man.

Chase Karnes
11-03-2009, 07:56 PM
Great effort, fine numbers dude.


Thanks man. They are getting better for sure!

Chase Karnes
11-03-2009, 07:56 PM
Wow...how'd I miss this journal. Awsome work man.


Thanks man! I really appreciate it!

Chase Karnes
11-03-2009, 07:59 PM
11-3-09

Busy. That describes today. Between training clients, working on my presentation for this up coming weekend, working on a article and grocery shopping I had about 30 minutes to throw my workout in.

Here it was:

Front Squats
135/5
190/5
220/5
245/10 PR

RDL
225/5
275/5
295/5
315/5 PR

Coke
11-04-2009, 08:52 AM
Props on the new PRs Chase.

Chase Karnes
11-04-2009, 11:32 AM
11-4-09

Push Press
135/5
170/5
200/5
225/8 PR

Inverted Row
BW/10
BW/10
BW/10

Dips
BW/25
BW/25
BW/25

Facepulls
6/10 x 2

Standing Strict Press Overhead Rack Lockouts w/ 8 inch Log
120/3
160/3
180/3
200/3

Hammer Curls (Light - short rest)
30's/15
35's/12
40's/10

Pretty solid training day overall. Feeling good for my upcoming competition!

Chase Karnes
11-04-2009, 11:34 AM
Props on the new PRs Chase.


Thanks! Feels damn good.

Off Road
11-04-2009, 11:40 AM
Big press :thumbup:

Chase Karnes
11-09-2009, 06:15 PM
Big press :thumbup:

Thank you!

Chase Karnes
11-09-2009, 06:23 PM
Didn't get to train my event day this past weekend. I had to present at a Clinic outside of St. Louis and just couldn't make the schedule fit. I will be back to events this weekend though. And with that rest I am hoping for some PR's!

Here is today's workout:

11-9-09

Powerclean
135/3
170/3
195/3
220/3

Rack Pulls (from 16 in.)
225/5
315/3
405/3
455/3

Incline Bench
135/5
185/3
210/3
235/11 - PR

Chins
BW/10 x 4

Hammer Curl (with 8 in log)
70/10
90/8
90/8

Scaption
10/15 x 2

Rollouts
BW/15
BW/12
BW/12

Coke
11-09-2009, 08:01 PM
Looking very nice throughout bro.

Chase Karnes
11-10-2009, 03:14 PM
11-10-09

Conditioning

Prolwer Sled Sprints (Sled + 105 lbs)
80 yards x 3

Off Road
11-10-2009, 05:02 PM
I have to try a prowler some day because I enjoy sled dragging so much. I hear they are much harder because of the position, true?

Chase Karnes
11-10-2009, 07:12 PM
I have to try a prowler some day because I enjoy sled dragging so much. I hear they are much harder because of the position, true?


Yes, very true! The prowler is by far the hardest (and most evil) conditioning tool I have EVER used.

But it's great!

Chase Karnes
11-11-2009, 01:53 PM
11-11-09

Front Squat
185/3
205/3
235/3
260/6

RDL
225/5
275/5
295/5
315/5
315/5

Hanging Leg Raises
BW/12 x 3

Coke
11-11-2009, 04:23 PM
Like those front squats and romanian deads man.

Chase Karnes
11-12-2009, 10:40 AM
11-12-09

Weight: 205-207. Going to try and hang out here until the competition then cut water.

Push Press
135/3
185/3
215/3
240/6 - PR (2 rep)

Inverted Row
BW/10 x 4

Dips
BW/25 x 3

Facepulls
6/10 x 3

OH Rack Lockouts (with 8 in. log)
120/3
160/3
200/2

Alt. DB Curls
35/10
40/10 x 3

Chase Karnes
11-12-2009, 10:40 AM
Like those front squats and romanian deads man.

Can't beat them!

Chase Karnes
11-14-2009, 12:09 PM
11-14-09

Great training day!

Log Clean & Press
140/5
180/3
210/3
235/5 - PR

Incline Log
90/10
140/5
210/3
230/15 - PR

Farmers Hold
225's/ 56.??

Farmers Deadlift
590/10 - PR
690/1 - PR

Stone Loading
220/3
240/3
220/5

Prowler Sprints
135+sled/ 50 yards x 4

Coke
11-14-2009, 02:21 PM
Super session man, good job.

Chase Karnes
11-17-2009, 06:33 PM
Super session man, good job.

Thanks!

Chase Karnes
11-17-2009, 06:35 PM
11-17-09

Powercleans
135/5
185/5
210/3
235/1 - PR

Incline Bench
135/5
195/5
220/3
245/9 - PR

Chins
BW+25/5 x 3

Hammer Curl (with 8 in. Log)
70/10
90/8 x 4

Scaption
10/15 x 2

Rollouts
15,15,12

Off Road
11-17-2009, 07:16 PM
PRs all over the place. Way to keep pushing.

Chase Karnes
11-18-2009, 08:37 AM
PRs all over the place. Way to keep pushing.

Thanks! Everything is coming together nicely for the competition.

Chase Karnes
11-18-2009, 07:38 PM
11-18-09

Front Squat
185/5
215/5
245/3
275/4 - PR

RDL
225/5
275/5
295/5
315/5
Was going to go for 325 on my last set, but ran out of time due to a scheduled client. Maybe next time.

Chase Karnes
11-19-2009, 01:21 PM
11-19-09

Push Press
185/5
200/5
225/3
250/4 - PR

Inverted Row
BW/12 x 4

Dips
BW/26 x 3

Face Pulls
6/10 x 3

Overhead Rack Lockouts (With 8 in. Log)
120/3
160/3
200/2

Alternating Dumbbell Curls
35/10
40/10 x 4

Off Road
11-19-2009, 01:40 PM
BIG press :thumbup:

Chase Karnes
11-19-2009, 06:23 PM
BIG press :thumbup:

Thanks man! Hoping to put up a big number (and PR) in December on the log at the competition. Things are looking good.

Chase Karnes
11-21-2009, 12:24 PM
11-21-09

Event Day

I found out this past week the order of events has changed. Due to this we changed the structure of today's events. They also lowered the weight on the incline log for reps.

Incline Log
90/10
140/5
200/3
220/18

16 inch Deadlift
245/3
445/1

18 inch Deadlift
535/1
565/1

Farmers Walk
About 220-240's (homemade cylinders) - 100 ft/18 seconds

Farmers Hold
Same farmers/ 47 seconds

Log Clean and Press
90/5
180/3
200/5
220/3
250/2

Stones
Loaded #220 and #240 stones for reps.

Chase Karnes
11-24-2009, 09:56 AM
This is a deload week so nothing too exciting going on. I won't post any training sessions unless someone just wants to see them or has a question.

Saturday will be a regular event day (with the exception of delaoding on log clean and press). So this session will be posted.

Off Road
11-24-2009, 10:08 AM
Enjoy the deload and definately post the event stuff.

Chase Karnes
11-28-2009, 12:17 PM
After an easy week of deloading it was a great training session!

Incline Log
140/5
180/3
200/1
220/19 - PR

18 inch deadlift from rack
245/4
445/1
535/1
585/1 - PR

Famers Hold
220's/ 1 minute - PR

Log Clean and Press
160/5
200/1
220/1
250/1
270/1
280/1 - PR

Stone Loading (No Tacky - Just Chalk)
220/3
240/2
220/240 for time - 9.5 seconds

Off Road
11-28-2009, 02:08 PM
That's a ton of work, and with all the PRs you must be wiped out. Nice job. I need to get me a log some day and make a new sandbag so I can have some fun workouts like this again.

Chase Karnes
11-28-2009, 04:13 PM
That's a ton of work, and with all the PRs you must be wiped out. Nice job. I need to get me a log some day and make a new sandbag so I can have some fun workouts like this again.


Thanks man! I was/am exhausted!

The log is great. I started strongman training and first used it back in around Jan. It is one of my favorite lifts now.

Sandbags are great also! I use one often. I have one at home and one at the facility i work at.

Coke
11-28-2009, 05:58 PM
Looking excellent Chase, lifting is huge.

Chase Karnes
12-01-2009, 05:28 PM
12-1-09

Feeling pretty sick today with cold/flu like symptoms. However; since I deloaded last week I went ahead and hit the most important bulk of today's planned session.

Powercleans
165/5
180/3
205/3
230/3 - PR

Incline
135/5
185/5
215/3
240/8 - Had another rep or 2 in the tank.

Chins
25/5 x 3

Off Road
12-01-2009, 05:39 PM
All that while sick...:eek:

Chase Karnes
12-01-2009, 06:33 PM
Looking excellent Chase, lifting is huge.

Thanks man!



All that while sick...:eek:

Yeah, that's what I thought. Haha.

My competition is getting close so I can't afford to slack in my training.

Chase Karnes
12-03-2009, 06:37 PM
Still feeling under the weather. Didn't train yesterday since I was in bed the most of the day.

Today got a RX, took a nap this afternoon and was feeling a little better. Threw in a quick workout between clients this evening.

Front Squat
135/5
185/5
210/3
240/3
270/6 - PR

Push Press
135/5
190/3
220/3
245/6 - PR

Tri Set the following

Glute Ham Raises
BW/10 x 3

Alt DB Curls
45/10 x 3

Face Pulls
7/10 x 3

Chase Karnes
12-05-2009, 11:58 AM
Still not feeling 100%. It was in the 20's this morning and we usually train in a garage and outside. We decided to load up some of our equipment and train indoors at the facility I work. Had a decent session but started feeling wore down fairly quick (due to being sick).

Incline Log
140/5
180/3
200/2
220/24 in 60s - PR

18 Inch Dead Off Blocks
225/5
315/2
405/1
495/1
600/1 - PR Tie
600/1 - PR Tie

Farmers Hold
225's/50s

Log Clean & Press
160/5
180/2
200/1
220/1
240/1

*Not feeling Log Clean & Press today. Worn down, and didn't have my usualy belt.

No stones since we didn't want to move the platform and stones.

Off Road
12-05-2009, 12:26 PM
PRs everywhere...great effort :thumbup:

Chase Karnes
12-05-2009, 02:21 PM
PRs everywhere...great effort :thumbup:

Thanks man!

Chase Karnes
12-05-2009, 02:22 PM
Here are 2 videos from today:

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Coke
12-05-2009, 08:11 PM
You are huge dude, nice job in those vids.

Chase Karnes
12-06-2009, 08:20 AM
You are huge dude, nice job in those vids.

Thanks man! Everything is coming along nicely.

Chase Karnes
12-07-2009, 07:04 PM
Last week of training before the competition. Next week will be a deload/foam rolling/activation/recovery. Nothing exciting.

12-7-09

Log Clean and Press
140/5
200/1
220/1
250/1
280/1 - PR Tie
300/Fail

Chase Karnes
12-07-2009, 07:20 PM
Video of the 280 log clean and press:

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Chase Karnes
12-08-2009, 10:55 AM
12-8-09

Trained some reps with the #220 and #240 stone. Nothing too exciting. Feeling a little beat up and my left bicep is bothering me a little again. Kept volume low today.

I plan on hitting Incline Log for reps tomorrow.

Then 18 inch deadlift and farmers hold on Thursday.

Friday will be off.

Saturday some log technique and maybe (depends) the #220 stone for technique.

The competition is getting close.

Chase Karnes
12-20-2009, 04:00 PM
Just got in from the competition in St. Louis. It was the NAS "Hope For The Holidays".

I weighed in at 198.6. I competed in the Open 200 class. The competition went great.

Max Log I opened at 260. Next attempt was good for 280. My 3rd attempt I hit a 20 pound PR for 300 pounds. I tied for 1st on this event.

The second event was Famers hold. I held them for 56 seconds or so. Don't remember the exact time. I finished 1st on this event.

The third event was 18 inch deadlift. I opened at 600 pounds and it flew up. I jumped to 700 pounds and pulled it also (for a 100 pound PR). My 3rd attmept was a miss for 750 pounds. I took 4th on this event.

The fourth event was Incline log with 220 pounds. The incline was a lot higher than I had been training. I hit 15 reps on this event. I took 2nd place. The first place guy hit 17 reps.

The fifth event was stones. 200, 220, 240, 260, 300 loaded to a 52 inch platform. I loaded the first 4 stones in 16 seconds. I missed the 300 stone load barely, twice. I took 2nd place on this event.

Overall I tied for 1st place. In the instance of a tie they look back at your finishes. I had 1 event wins and 1 event win tie. The guy I tied for the overall with had 2 event wins and 1 event win tie. Since he had more event wins than me he took the overall.

I was very happy to with 2nd place out of a very competitive class of 6 competitors.

I also won some cash for my 300 log clean and press. It was tied for the best max log of the day.

I will be posting some video up later.

Chase Karnes
12-20-2009, 06:05 PM
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Off Road
12-20-2009, 06:45 PM
That was awsome Chase. Congratulations. It sounds like your PRs came along at a great time.

Coke
12-21-2009, 10:24 AM
Major props, killer vid of the meet.

Chase Karnes
12-22-2009, 08:28 AM
Thanks guys!

Chase Karnes
12-23-2009, 06:30 PM
12-22-09

Getting back into some lifting this week after the competition. My plan is just some non-structured training this week. Starting my next training block next week with the goals of getting stronger, more powerful and bigger. Also, bringing up my deadlift/pulling strength. I placed 4th on the 18 inch deadlift at the last meet. That is unacceptable.

Powerclean
95/5
135/5
165/5
185/5
215/4 (+ 1 high pull - missed the catch on my last rep)

Chin ups (slow negative, full ROM, pause top and bottom)
BW/5
25/5 x 3

s/s

Close grip bench press
135/5
185/5
225/5
265/5

DB Lateral Raises (short rest 45-60s)
25/10
30/10
35/10 x 3

Chase Karnes
12-24-2009, 08:26 PM
I was pretty short on time today. Here is what I got done.

12-24-09 (Christmas Eve)

Barbell Complex (65 pounds)
6 reps each lift x 2 rounds; rest 90 seconds between rounds
A1. RDL
A2. Hang clean
A3. Front squat
A4. Military press
A5. Back squat
A6. Hang snatch
A7. Bent row

B1. Hang clean
135/5
165/5
185/5

B2. Close grip chin ups (2 second pause at top and bottom)
Bw/8
Bw/7
Bw/7

C. Alternating dumbell curls (1 extended drop set - 15 total reps)
55/1
50/2
45/3
40/4
35/5

Off Road
12-25-2009, 12:27 AM
That was a MAJOR complex you kicked out.

Chase Karnes
12-26-2009, 10:38 AM
That was a MAJOR complex you kicked out.

Yeah, it was intense!

Chase Karnes
12-26-2009, 10:57 AM
12-26-09

Warm up
Barbell Complex (45 pounds)
6 reps each lift x 1 round
A1. RDL
A2. Hang clean
A3. Military press
A4. Back squat
A5. Hang snatch
A6. Bent row

Axle Clean & Press (2 1/4 inch diameter)
85/5
135/3
155/3
195/3
215/3
225/1 - clean only
255/1 - press only
285/1 - press only - PR

Yoke Walk
390/75 ft. x 2
480/75 ft. x 2

Tire Flips (550 lbs)
10 flips x 1

Farmer Walk
220's/75 ft. x 1

Pretty solid day. Missed 235 clean a couple times. Very, very close to catching it. Yoke felt pretty good. Tire was full of ice water making it heavier and COLD. Farmer walk run was FAST!

Coke
12-26-2009, 04:07 PM
Workout is killer Chase.

Chase Karnes
12-28-2009, 11:29 AM
12-28-09

Warm up
Barbell Complex (45 pounds)
6 reps each lift x 1 round
A1. RDL
A2. Hang clean
A3. Military press
A4. Back squat
A5. Hang snatch
A6. Bent row

KB Swings
40/10 x 2

A. Hang Cleans
95/5
135/5
155/5
175/5

B1. Military Press (Strict)
120/5
135/5
155/6

B2. Chin ups (Strict)
25/5
25/5
25/5

C1. Military (Strict)
115/10 x 3

C2. Alt DB Curls (Strict)
40/10
45/8 x 2

Chase Karnes
12-29-2009, 03:45 PM
12-29-09

Well I went into today's training session thinking it was going to be great. I felt pretty good on my warm ups but as I started adding weight I just wasn't feeling it. I went ahead and finished what was planned (only deadlifts) but my last work set...sucked. I was hoping for at least 5 reps (actually 5-8).

Foam Rolling/Dynamic Warm up +
Barbell Complex (45 pounds)
6 reps each lift x 1 round
A1. RDL
A2. Hang clean
A3. Push press
A4. Overhead squat
A5. Bent row

KB Swings
20/10 x 1
40/10 x 1

Deadlifts (Dead stop on each rep)
135/5
225/3
320/5
370/5
420/3

Off Road
12-29-2009, 04:31 PM
I hate days like that. But, I guess they can't all be gold.

Chase Karnes
12-29-2009, 08:24 PM
I hate days like that. But, I guess they can't all be gold.

Yeah I do too. Exactly, but I wish they where!

Chase Karnes
12-31-2009, 11:38 AM
Today's workout was a little bit lacking compared to my normal sessions. The reason being is tomorrow and Saturday we will be having 2 strongman event days. Tomorrow we will be hitting log clean & press, 1 arm dumbbell clean & press and heavy farmer walks. Saturday we plan to hit axle clean & press, yoke walk, tire flips and stones. Needless to say it is going to be a taxing couple days...but one hell of a way to ring in the New Year!

12-31-09

Dynamic warm up/foam rolling/face pulls

A. Chin ups (BW=208)
BW/5
BW+10/5
BW+20/5
BW+25/5
BW+35/3

B. Power curl
95/5
115/5
135/5

C. Dumbbel lateral raises (short rest 45-60s)
30's/10
35's/10
40's/10

D. Close grip cable curls (short rest 45-60s)
90/15x4

Off Road
12-31-2009, 12:09 PM
You shoulders are going to be toasted after all that stronman pressing :evillaugh:

The "Power Curl", is that a cheat curl or is it like a clean curl?

Chase Karnes
12-31-2009, 03:15 PM
You shoulders are going to be toasted after all that stronman pressing :evillaugh:

The "Power Curl", is that a cheat curl or is it like a clean curl?

Yes, they will for sure!

Man, it's kind of a hybrid I'd say.

I explode out of the bottom from the hips using the momentum to curl it up, then I control the negative down. I don't let my heels leave the floor, nor let my back hyperextend.

Chase Karnes
01-01-2010, 12:25 PM
Happy New Year!

1-1-10

1-Arm dumbbell clean and press (1 set - 75 seconds - AMAP)
105/13 - PR

Axle Clean & Press
135/3
175/3

Axle High Pulls
225/1
225/1
230/1
245/1

Axle Deadlift
265/3 (double over grip)
355/2 (alternate grip)
445/1 - PR

Farmers Walk (100 ft)
205's

Farmers Deadlift
690/1

Coke
01-01-2010, 07:39 PM
Very nice efforts man.

Off Road
01-01-2010, 10:04 PM
Nice PRs. You strongman guys have fantastic work capacity. Can't wait to see tomorrows.

Chase Karnes
01-02-2010, 03:16 PM
Nice PRs. You strongman guys have fantastic work capacity. Can't wait to see tomorrows.

Thanks man! I was exhausted for a bit after that set of DB clean and presses.


Very nice efforts man.

Thanks!

Chase Karnes
01-02-2010, 03:16 PM
Woke up to the following text from one of my training partners:

"Sorry man, but there is no way I am training when the wind chill is 2 degrees"

Since it was going to only be us two training, and the events where tire flip, yoke walk and stones (2 of which are outside) I decided to head to the gym and hit some gym lifts.

1-2-2010

Warm up- Barbell Complex/dynamic warm up/KB swing/shoulder warm up

A1. Hang snatch (first time to ever train this lift. Only done them complexes before)
65/3
85/3
105/3
115/3
135/2
155/1 - PR

B1. Front squat
135/5
185/5
205/5
235/5
265/7 - PR

C1. Incline bench
135/8
180/5
205/5
230/8

C2. Close grip chin up
BW/10
BW/10
BW/10

Off Road
01-02-2010, 05:34 PM
2 degrees...can't blame you guys for backing out. Nice session anyways.

Coke
01-03-2010, 12:40 AM
Solid new PRs bro.

Chase Karnes
01-04-2010, 06:56 PM
2 degrees...can't blame you guys for backing out. Nice session anyways.

Yeah, it's crazy how cold it has been lately. Training is about to get interesting.


Solid new PRs bro.


Thanks!

1-4-10

I was swamped at work today. I had clients back to back most the day and only about 30 minutes to fit in a workout. So I broke what was supposed to be today's workout up and hit some day, and will finish the rest tomorrow.

Hang Clean
95/3
145/3
165/3
185/3

Chins (BW = 212 with clothes)
BW/5
BW+25/5
BW+25/5
BW+25/5
BW+25/5

Tomorrow will be the rest of this session plus Deadlifts.

Off Road
01-04-2010, 08:30 PM
I was swamped at work today. I had clients back to back most the day and only about 30 minutes to fit in a workout..
What do you do for work?
Nevermind...I see you are a trainer. What do your clients think of you lifting all those odd objects?

Chase Karnes
01-05-2010, 07:23 PM
What do you do for work?
Nevermind...I see you are a trainer. What do your clients think of you lifting all those odd objects?


Haha, it really depends.

Most my athletes and guys think it is badass.

I use some of the strongman implements with men, athletes and even some of my stronger women.

Some women (especially 40's+) get it confused with bodybuilding, powerlifting, Olympic weightlifting. They think it is all the same and/or all done at a competition.

And some even travel to watch me compete.

Chase Karnes
01-05-2010, 07:27 PM
Most of this should have been yesterday (minus the deadlifts). I went ahead and got it in today.

Decided to measure my arms today on a sort of bet. Measured in at 17 3/4 inches... can you say PR? Haha

1-5-10

Deadlifts (dead stop each rep)
135/5
225/5
315/5
355/5
405/5

Military press (strict)
95/5
115/3
130/3
150/3
165/6

Military press (strict; short rest)
120/10
120/10
120/10

Alt. dumbbell curl
30/10
40/10
45/10
45/8
35/14

Off Road
01-05-2010, 11:43 PM
Big arms...nice deads...coincidence?

Coke
01-06-2010, 12:21 AM
Good job back-to-back dude.

Chase Karnes
01-07-2010, 10:51 AM
Big arms...nice deads...coincidence?

Haha...I think not.


Good job back-to-back dude.

Thanks man!

Chase Karnes
01-07-2010, 10:55 AM
1-7-10

A. Hang snatch
85/2
115/2
115/2
125/2
125/2
125/2

B. Front squat
135/3
185/3
220/3
250/3
280/3 - PR

C1. Incline bench
135/5
190/3
220/3
245/5 - PR

C2. Chin ups (BW=208)
BW/10
BW/10
BW/10

D1. Close grip bench press
175/10
185/10
195/10

D2. Strive machine bicep curl
8/12
9/10
10/10

Coke
01-07-2010, 05:25 PM
Looking very nice throughout guy.

Chase Karnes
01-10-2010, 10:23 AM
Looking very nice throughout guy.

Thanks!

Chase Karnes
01-10-2010, 10:29 AM
Had a pretty decent training session today. Wasn't feeling it too much but once I got going on the axle deadlifts I started feeling more into it. I am ready to find a competition to train for. They don't have the complete schedule up for this year. I am planning on doing Nationals in the fall though.

1-10-10

Axle Clean & Press
135/3
185/3
215/3

Axle High Pulls
230/2
240/2

Axle Deadlift
275/3
385/1
475/1 - PR

High Incline Log (8 Inch Log)
70/5
180/5
250/3 - PR
200/14 - PR

Coke
01-10-2010, 01:13 PM
Super session...you should do damage at the Nationals this fall at this rate.

Chase Karnes
01-12-2010, 12:43 PM
Super session...you should do damage at the Nationals this fall at this rate.

Thanks man! I hope so.

Chase Karnes
01-12-2010, 12:50 PM
1-12-10

Hang clean
115/5
155/5
175/3
195/5

Deadlift (Dead stop on each rep)
225/5
335/3
380/3
425/6 - PR

Military (Stirct)
95/5
140/5
160/3
175/5 - PR

Military (Strict-short rest)
125/10
125/10
125/10

Chin ups (Bw=208)
Bw+25/5
Bw+25/5
Bw+25/5
Bw+25/5

Alt DB Curls
40/10
45/8
50/8

Off Road
01-12-2010, 01:13 PM
PRs popping up everywhere. You must be "dialed-in." :)

Coke
01-13-2010, 04:08 AM
PRs popping up everywhere. You must be "dialed-in." :)

No joke, lol.

Chase Karnes
01-14-2010, 07:09 PM
PRs popping up everywhere. You must be "dialed-in." :)


No joke, lol.

Definitely progessing nicely

Chase Karnes
01-14-2010, 07:13 PM
1-14-10

Hang snatch
45/5
85/2
115/2
115/2
125/2
125/2
125/2

Front squat
135/5
185/5
235/5
265/3
295/1 - PR

Incline bench
135/5
205/5
230/3
260/2 - PR

Chin up (close grip - strict) (Bw=209.6)
Bw/10
Bw/10
Bw/10

Reverse hyper
3 x 10

Strive machine curl
8/12
9/10
10/10
11/7

Push ups 100 reps as fast as possible for time:
2 minutes 56 seconds

Chase Karnes
01-14-2010, 07:22 PM
Decided I would pull a page from my nutrition journal and post as well.

1-14-10

5:50 am
Protein shake w/
12 oz. 2% milk
1/2 cup oats
1/2 mixed berries
1 scoop Nitrean
1 banana
Spinach
1 tbsp. mixed nuts

6 Omega-3 fish oil
5g Creatine 500
1 multi vitamin

9:55 am
1 cup low fat cottage cheese
2 tbsp low sugar jelly

1:00 pm
Clif Builder's bar

2:00-3:00 pm Pre-Peri-Post Workout
32 oz low fat organic chocolate milk

3:30 pm
5 oz deli turkey
1 slice 2% cheese
2 slices wheat bread
Red hot

4:55 pm
2 Scoops Nitrean
Banana

8:00 pm
8 oz sirloin
45 calorie broccoli and cheese

10:00 pm - Haven't eaten yet, but will.
2 eggs
1 slice 2% cheese

Coke
01-14-2010, 10:39 PM
Fine effort overall bro.

Chase Karnes
01-16-2010, 10:11 AM
Fine effort overall bro.

Thanks!

Chase Karnes
01-16-2010, 10:14 AM
1-16-10

Barbell Complex warm up 45 pounds:
RDL
Hang clean
Push press
Overhead squat
Bent row

Tire flips (550 pound tire)
Three of us flipped it for 100 total reps as fast as possible.
Time: 8:04

Farmers
220's x 100 ft x 1
Time: 17s

Yoke
390/50 ft x 1
480/50 ft x 1
570/25 ft x 1

Coke
01-16-2010, 01:32 PM
Serious with the training guy.

Off Road
01-16-2010, 03:53 PM
That looks like some serious fun.

Chase Karnes
01-17-2010, 02:55 PM
Serious with the training guy.


That looks like some serious fun.

Thanks guys!

Chase Karnes
01-17-2010, 03:04 PM
1-17-10

Barbell complex (conditioning)

65 pounds

RDL
Hang clean
Push press
Back squat
Bent row

10 reps x 2 rounds. Rest 45 seconds between rounds.

Chase Karnes
01-19-2010, 06:46 PM
1-19-10

Hang clean
140/5
160/5
185/10 - PR

Deadlift (Deadstop on each rep)
185/5
225/3
315/1
355/5
405/3
450/3 - PR

Military (Strict)
125/5
145/5
160/8 - PR

Chin ups (bw=210) (no added weight; elbow joints and bicep tendons sore)
Bw/30 total reps

Military (Strict - short rest)
130/10
130/6
125/8

Alternating dumbbell curls
40/30 total reps

Off Road
01-19-2010, 07:16 PM
Dang. PRs in everything. Way to push hard.

Coke
01-19-2010, 08:26 PM
Great sessions man, staying on the rise in here.

Chase Karnes
01-21-2010, 07:22 PM
Dang. PRs in everything. Way to push hard.


Great sessions man, staying on the rise in here.

Thanks guys!

Chase Karnes
01-21-2010, 07:27 PM
1-21-10

I ended up taking it easy on the lifting today. We are training events tomorrow and Saturday so I wanted to be fairly fresh. Tomorrow should be log clean and press, axle deadlift and floor presses. Saturday will probably be outdoor events (weather permiting) and stones. I also did about 20 minutes worth of conditioning today. I did 4 different movements for a few sets to demo for some video I was filming. Ended up kicking my ass.

Hang Snatch
115/3
120/3
125/5

Chin ups
BW/40 total

1.
Barbell complex: 65 pounds
RDL
Hang clean
Military
Back squat
Push press
Bent row

10 reps each, rest 1m, repeat

2.
Ball slams 15s
Rope slams 15s
Rest 30s

x 2

3. KB Swings 20s work/10s rest x 6

4. Barbell clean and press 2 reps every 30 seconds for 4 minutes.

Chase Karnes
01-22-2010, 05:51 PM
I had a solid training session today. I will be hitting some more events tomorrow. I also may be competiting next weekend in Memphis. Last minute notice so I will probably just treat it as a training day.

1-22-10

Log Clean & Press
190/5
205/5
230/5

Axle Deadlift
225/2
285/2
335/1
425/1
475/1
495/1 -PR

Axle Floor Presses
155/5
245/2
315/2
245/10

Chase Karnes
01-23-2010, 05:17 PM
1-23-10

Tire Flips 550 lbs
50 reps between 2 of us in 4:19

Yoke Walk
390/50 ft
480/50 ft - 7.05 seconds
570/50 ft - 12.14 seconds (dropped once)

Stones
220 & 240 for some reps.

Chase Karnes
01-23-2010, 05:19 PM
Here are some highlights from yesterdays session:

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Coke
01-24-2010, 12:36 AM
Good job for both days, real tight training vid.

Off Road
01-24-2010, 07:30 AM
great video.

Off Road
01-25-2010, 03:08 PM
BTW...I enjoyed the article.

Chase Karnes
01-25-2010, 08:49 PM
Good job for both days, real tight training vid.


great video.


BTW...I enjoyed the article.

Thanks!

Chase Karnes
01-25-2010, 08:55 PM
I have decided to compete this weekend in Memphis so this weeks training will be a little different. I am going to treat this compeititon as another training day and have fun since it wasn't planned. I don't even know the events yet.

I didn't deadlift today because I pulled heavy regular deadlifts and heavy axle deadlifts last week. Plus this weekend will be taxing on the low back I'm sure.

1-25-10
Hang clean
95/5
145/5
170/5
190/10 - PR

*Some may wonder why such high reps on a explosive movement? Because in strongman (and other sports) there are times when you are required to be explosive for extended periods of time even if you are fatigued.

Military (strict)
125/5
145/5
165/8 - PR

Chin ups (BW=208)
BW/35 total reps

Log Press (8in strict press)
120/10 x 3

Alt DB Curl
40/35 total reps

Coke
01-26-2010, 10:30 AM
Awesome that you plan to compete on the fly that way, good luck!!

Chase Karnes
01-27-2010, 11:15 AM
Awesome that you plan to compete on the fly that way, good luck!!

Thanks man! We are expecting a large amount of snow and ice on Friday so hopefully that won't hinder our travel to the competiton.

Chase Karnes
01-27-2010, 11:19 AM
Kept training fairly easy today (no max effort lower body work) due to this Saturdays competiton. Normally I would take the week off prior to a competition but this one wasn't planned so I am treating it as another training day.

1-27-10

Box Jumps (37")
bw/3 x 3

Incline Bench
135/5
185/5
210/5
240/8 - PR

Chin ups (BW=208)
BW/40 total

Cable Pressdowns
120/50 total

Strive Machine Curl
100/50 total

Natural Glute Ham Raises
BW/5 x 2

Rollouts
2 x 10

Off Road
01-27-2010, 01:40 PM
Good luck at the competition. Let us know how you did.

Chase Karnes
01-30-2010, 01:49 PM
Good luck at the competition. Let us know how you did.

Unfortunately we, Along with Memphis, got some pretty bad weather Friday and during the night.

We decided it would be best not to try and make the drive due to very icy and slick roads.

We did hit a training session here though.

Chase Karnes
01-30-2010, 01:50 PM
1-30-10

Log Clean & Press
90/5
140/3
190/3
220/3
245/4

Axle Clean & Press
135/2
205/1
225/1
235/1 - PR

Axle Deadlift
295/1
385/1
475/1

Coke
01-30-2010, 02:45 PM
Workouts are solid bro, fine new PR(s).

Chase Karnes
02-01-2010, 06:57 PM
Workouts are solid bro, fine new PR(s).

Thanks!

Chase Karnes
02-01-2010, 06:59 PM
2-1-10

Hang cleans
135/5
160/3
180/3
205/5

Deadlifts (Dead stop on each rep)
135/5
225/5
315/5
365/5
415/8 - PR

Military (Strict)
135/3
155/3
175/6 - PR

Chin ups
BW/40 total

Alternating DB Curls
40/8 x 4

Rolling tricep extensions
45/8 x 4

Off Road
02-01-2010, 07:25 PM
Too bad about missing the competition. Looks like you made up for it with some new PRs.

Chase Karnes
02-03-2010, 06:05 PM
Too bad about missing the competition. Looks like you made up for it with some new PRs.

Yeah that sucked. Thanks man.

Chase Karnes
02-03-2010, 06:09 PM
2-3-10

Box Jumps
39"/3 x 3

Front Squats
135/5
205/5
240/5
270/5 - Rep PR

Incline Bench
135/5
195/3
225/3
250/7 - Rep PR

Chin ups (BW=208)
BW/48 total

Natural Glute Ham Raises (Extra ROM)
BW/5 x 3

Rollouts
3x10

Chase Karnes
02-06-2010, 05:53 PM
2-6-10

Axle Clean & Press
85/5
175/3
225/1
245/ Dropped from chest height onto my right quad. Dumbass move.

Circus DB Clean and Press (HUGE!)
115/3 x 1

Stone to 68' or so
175 for speed and reps. Not sure how many total (~10)

Called it a day. Quad was swollen and hurting pretty bad. About a grade 3 contusion. Lucky I didn't hurt my knee.

Off Road
02-06-2010, 06:17 PM
Dang...that's gotta hurt. Hope it heals quick.

Coke
02-06-2010, 09:34 PM
Sorry about the mishap guy, hope the quad heals quick.

Chase Karnes
02-08-2010, 06:55 PM
Thanks guys!

2-8-10

Military Press (Strict)
145/5
165/3
185/6 - PR

Chins (Bw=210)
Bw/20
Bw/8
Bw/7

Strict Log Press (8 inch)
125/10 x 3

Alt DB Curls
40/8 x 4

Rolling Tricep Extensions
45/8
40/8 x 3

Chase Karnes
02-15-2010, 07:20 PM
I forgot to update this last Wednesday so the following training session is from then. I also didn't train events this week because I was out of town at a conference. It was really good to let me quad heal up and let myself recover a bit. I will be back at it hard tomorrow. I believe I may have my next competition decided. And NAS Nationals was announced for November in Reno, NV. I am looking forward to preparing for that as well.

2-10-10
Incline Bench
135/5
210/5
240/3
265/4 - PR

Weighted Chins
BW/5
25/5
35/5
45/5

DB Lateral Raises (short rest 30s)
30/10 x 4

Machine Curl
100/10 x 6

St. Bar Pressdown
120/10 x 6

100 Push Ups As Fast As Possible

Chase Karnes
02-15-2010, 07:23 PM
And here is some training footage from the week before:


http://www.youtube.com/watch?v=mC6_5FCH2pg

Off Road
02-15-2010, 07:36 PM
Killer vid...that drop looked very scary...glad you're okay.

Coke
02-15-2010, 07:47 PM
Serious lifting vid Chase, props.

Chase Karnes
02-17-2010, 07:50 PM
Had a decent training session yesterday. Wasn't feeling 100% for some reason so I hit the important stuff and called it a day.

2-17-10
Powerclean
135/5
160/5
185/5
210/5

Deadlift
225/5
320/5
365/5
415/5

Chin ups
BW/5
25/5
35/5
45/5
BW/7

Chase Karnes
02-18-2010, 06:49 PM
2-18-10

Log Clean and Press (8 inch)
70/5
140/3
180/2
210/10 (Next contest weight for reps)

RDLs (Light)
135/10
185/10
225/10 x 2

Push Press
115/5
185/5
210/5
240/6

Pull Ups
BW/10 x 2

Chase Karnes
02-20-2010, 11:52 AM
2-20-10

800 lb Tire Flip x 1 - PR

Tire Flip/Farmers Walk Medley
550 Tire x 80 ft (12 flips)
240 Famers x 40 ft

Truck Pull wearing harness
2 x 75 ft

Stones
220/3
240/2
300/1 - PR

Chase Karnes
02-20-2010, 01:12 PM
Here is some random training footage from last week.


http://www.youtube.com/watch?v=Jrd0gGJznoM

Off Road
02-20-2010, 01:22 PM
Awesome video full of good hard training. Inspirational.

Coke
02-21-2010, 08:22 AM
Impressive training footage man.

Chase Karnes
02-21-2010, 07:20 PM
Awesome video full of good hard training. Inspirational.


Impressive training footage man.

Thanks guys!

Chase Karnes
02-21-2010, 07:20 PM
2-21-10

400 meter sprints x 2

Off Road
02-22-2010, 04:30 PM
2-21-10

400 meter sprints x 2
That's it? :clown:

Chase Karnes
02-23-2010, 07:03 AM
That's it? :clown:

Haha, yep. Working them in once a week for some conditioning. Planning on getting up to about 7 by the time my next competition. It is going to be a very metabolic demaning competition so I'm using the 400's to condition along with other training.

Off Road
02-23-2010, 07:09 AM
Haha, yep. Working them in once a week for some conditioning. Planning on getting up to about 7 by the time my next competition. It is going to be a very metabolic demaning competition so I'm using the 400's to condition along with other training.

Sounds like a good plan.

Chase Karnes
02-23-2010, 06:39 PM
2-23-10

Hang Clean
95/5
135/3
160/3
185/3
210/3

Deadlift
225/5
340/3
390/3
440/3

Weighted Chin Ups
BW/5
25/5
35/5
45/5
BW/9

CG Bench Press
135/10
185/10
205/10

Kettlebell Circuit
Right Side Squat
Swing
Left Side Squat
Rest
15:15:15:45 x 3

Chase Karnes
02-27-2010, 10:38 AM
2-25-10

Log Clean & Press
210/14 x 1 - rep PR

RDL (no belt or straps - double over grip)
185/10
225/10
245/10

Push Press
165/3
200/3
225/3
255/3 - rep PR

Pull Ups
30 total

Alt DB Curl
35/10 x 3

Rolling Tricep Ext.
35/10 x 3

Chase Karnes
02-27-2010, 10:41 AM
2-27-10

Tire Flips 550
12 reps (80 ft.) - 40 seconds - PR
12 reps (80 ft.) - 54 seconds

Farmers Walk 240's (480 total)
100 ft. with 1 turn - 20.94 seconds - PR
50 ft. - Didn't time

Stone Loading (No Tacky - Just Chalk)
220/ 2 reps x 4

Off Road
02-27-2010, 11:47 AM
Some brutal session and nice PRs. You have a very impressive press. What's your secret? My press is progressing at a very fast rate right now and I'm trying to find the cause for it so I can keep it going.

Chase Karnes
03-02-2010, 08:06 PM
Some brutal session and nice PRs. You have a very impressive press. What's your secret? My press is progressing at a very fast rate right now and I'm trying to find the cause for it so I can keep it going.

Thanks man! Honestly, I don't know my "secret" haha.

I use push press/jerk, military strict press, log press. I also hit triceps hard with close grips, dips,

Standing rack lockouts at varying heights (when I hit a weak point in my press).

I focus on slow progressions weekly.

I also stick with pretty low volume for the most part.

Funny you should mention the press. I just posted this video on youtube.

<object width="560" height="340"><param name="movie" value="http://www.youtube.com/v/QWd7g4Lnt68&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/QWd7g4Lnt68&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="560" height="340"></embed></object>

Chase Karnes
03-02-2010, 08:09 PM
3-2-10

Hang Clean
135/5
175/5
195/5
220/3 - PR

Deadlift (Dead stop)
220/5
365/5
415/3
465/2 - PR

Chins
BW/5
25/5
35/5
45/5
BW/12

CG Bench
135/10
185/10
215/10

Off Road
03-02-2010, 09:39 PM
Great video and excellent progress. Looks like you put on a ton of size in that time too.

Chase Karnes
03-05-2010, 11:55 AM
Great video and excellent progress. Looks like you put on a ton of size in that time too.

Thanks man!

Yeah, since I began training for just strength and strongman I have actually gotten bigger than when I trained for and competed in bodybuiling.

Chase Karnes
03-05-2010, 11:56 AM
3-3-10

A. Log Clean & Press (As many reps as possible in 1 minute)
210/15 x 1 - PR

B. RDL (no straps, no belt - double over grip)
185/10
225/10
255/10

C1. Push Press
115/3
165/2
210/5
240/3
270/3 - rep PR

C2. Pull ups
BW/35 total

Coke
03-05-2010, 01:18 PM
I ran into a guy from my former gym who always had a little size, but now that he does the strongman training combined with the regular lifting, he has become downright huge.

You are one of the great lifters Chase, way to showcase your progress in that vid.

Chase Karnes
03-06-2010, 10:47 AM
I ran into a guy from my former gym who always had a little size, but now that he does the strongman training combined with the regular lifting, he has become downright huge.

You are one of the great lifters Chase, way to showcase your progress in that vid.

Thanks man!

Chase Karnes
03-06-2010, 10:51 AM
3-6-10

Tire Flips
800/1
550/12 in 40s - PR tie

Farmers Walk (240 each hand)
100 ft/ in 18s - PR

Yoke
390/ 200 ft x 1

Stones (Loading)
220/3
340/1 - PR

Chase Karnes
03-09-2010, 10:31 AM
Training is going great. Bodyweight around 205-208. I am currently about 6 weeks out (this Sat) from my next competition.

De-Load Week for big gym lifts

3-9-10
Hang Clean
105/5
125/5
150/5

Deadlift
195/5
245/5
295/5

Chins
BW/5
25/5
35/5
45/5
BW/15

CG Bench
135/10
185/10
225/10

Chase Karnes
03-13-2010, 11:19 AM
3-11-10

RDL (No belt, no straps - Double over hand grip)
185/10
225/10
260/10

Push Press (Deload)
115/5
140/5
170/5

Pull Ups
40 total

Alt DB Curls
35/12 x 3

Rolling Tricep Extensions
35/12 x 3

Chase Karnes
03-13-2010, 11:22 AM
3-13-10

Tire Flips
800 x 1 flip
550/ 80 ft. - 42 sec.
550/ 80 ft. -41 sec.

Farmers Walk
240's/ 100 ft. - 18 sec - PR tie

Stones (loading to 52 inch platform)
220 x 5
300 x 2 - PR

Coke
03-13-2010, 12:27 PM
Doing very well all around in here man.

Off Road
03-13-2010, 02:17 PM
Very nice sessions with all the PRs. When's your next contest?

Chase Karnes
03-16-2010, 06:44 PM
Doing very well all around in here man.


Very nice sessions with all the PRs. When's your next contest?

Thanks guys!

I'll be competing again April 24th.

Chase Karnes
03-16-2010, 06:46 PM
3-16-10

Hang Clean
95/5
135/5
155/5
180/5
200/5

Deadlift (Dead stop on each rep)
225/5
320/5
370/5
420/5

Chin ups
BW/5
25/5
35/5
45/5
BW/16

Close Grip Bench
135/10
185/10
230/10

Fallouts
BW/10 x 2

Off Road
03-16-2010, 09:02 PM
Holy Cr@p @ the chin ups.

Chase Karnes
03-17-2010, 09:58 AM
Holy Cr@p @ the chin ups.

Yeah, that's what I thought. I've been doing this progression for the past couple of weeks. The set with 45 lbs is hard as hell. Then I rest about 2 minutes before the last set. Then it's all out as many as possible. I always set a goal number in my head that's higher than the previous week. Now I'm close to hitting my all time PR for chin ups at one time - on my last set after all the weighted ones. Interesting. Definitely some CNS and motor unit recruitment affects.

Chase Karnes
03-18-2010, 07:21 PM
3-18-10

RDL (double over grip)
185/10
225/10
265/6

Log Clean & Press (for reps in 1 minute)
210/14

Push Press
135/5
190/5
215/5
245/5

Pull Ups
Bw/40 total reps

Chase Karnes
03-20-2010, 11:40 AM
3-20-10

Tire Flip
800/1

Tire Flip/Farmers Medley
550 Tire Flip 80 ft
240s Farmers 100 ft
Time: 1:54 - Too slow. I have the strength - Just got to get my conditioning up!

Truck Pull
120 ft x 1
200 ft x 1

Farmers
240s/100 ft - 18.72 seconds.

Stones
220/3
240/2
300/1

550 Tire Flip with a partner - 50 total flips - 25 each. I go, you go method in 5s.

Coke
03-21-2010, 09:01 PM
Superior strongman training dude.

Chase Karnes
03-22-2010, 01:28 PM
Superior strongman training dude.

Thanks man!

Chase Karnes
03-22-2010, 01:29 PM
3-22-10

Hang Clean
135/5
165/3
190/3
215/5

Deadlifts (Dead stop on each rep)
225/5
345/3
395/3
445/4

Chins
BW/ 5
25/5
35/5
45/5
BW/17

Close Grip Bench
135/10
185/10
235/10

Fallouts
BW/10 x 3

Off Road
03-22-2010, 02:28 PM
Nice deads and I see you got an extra rep with the Chins. Super effort.
BTW...I enjoyed your new article on arms. Right on the money with everything you wrote. It's nice to see a writer with good grasp on basic training.

Chase Karnes
03-23-2010, 11:53 AM
Nice deads and I see you got an extra rep with the Chins. Super effort.
BTW...I enjoyed your new article on arms. Right on the money with everything you wrote. It's nice to see a writer with good grasp on basic training.

Thanks man!

Chase Karnes
03-25-2010, 08:05 PM
3-25-10

RDL (Double over grip)
185/10
225/10
265/7

Push Press
165/3
200/3
230/3
260/1 - Should have had at least 3. The bar got too far out in front on my 2nd rep and I had to drop it.

Pull Ups
40 total

Barbell Curl
95/5
115/5
135/5

Rolling Tricep Extension
40/8 x 3

Chase Karnes
03-27-2010, 11:11 AM
3-27-10

Tire Flip
800 x 1

Tire Flip/Farmers Medley
550 Tire x 80 ft.
240 Farmers x 100 ft. 1 turn
Time: 1:09 - PR

Tire Drag 350 x 80 ft. x 2

Stones
220/2
240/2
300/1

550 Tire Flip with a 2 partners - 75 total flips - 25 each. I go, you go method in 5s.

Off Road
03-27-2010, 11:14 AM
Flippin' good workout :)

Chase Karnes
03-28-2010, 06:24 PM
Thanks! I was pleased.

Chase Karnes
03-28-2010, 06:25 PM
3-28-10

Did some conditioning work at a local track...

400 meter sprints x 3 (Rest 90s)
100 yard sprint x 1

Chase Karnes
03-30-2010, 06:27 PM
3-30-10

I had to split today's workout into 2 sessions. I normally don't do this but my schedule made it this way.

AM
Log Clean & Press for reps
210/12 reps
*I should have had more. I started feeling dizzy/light headed. I also had only had 1 meal and it was a protein shake before the workout. I had to squeeze it in earlier than normal.

Hang Clean
135/5
180/5
200/3
225/1 - PR

Deadlifts (touch and go)
225/5
315/5
370/5
420/3
470/5 - PR

PM
Chin ups
BW/5
25/5
35/5
45/5
BW/20

Close Grip Bench Press
135/10
185/10
275/6 - PR

Rope Fallouts
BW/10 x 3

Conditioning
Sledgehammer to tire 30 seconds
Plyo push ups off tire 30 seconds
Rest 30 seconds
x3 Rounds

Coke
03-31-2010, 04:23 PM
Super session bro, really stepping to it.

Chase Karnes
04-01-2010, 06:50 PM
Super session bro, really stepping to it.

Thanks man!

Chase Karnes
04-01-2010, 06:54 PM
4-1-10

Today was the first day I've trained quads directly since before dropping the axle on my quad over 6 or 8 weeks ago. I had a grade 3 contusion, and it's actually still swollen and has a loss of ROM. I talked with a PT and he thinks some direct quad work will be ok at this point. I went light to see how everything reacts over the next couple days.

Box Squat (Light)
135/5
185/5
225/5
275/5

Push Press
215/5
245/3
275/1 - PR (on a straight bar)

Neutral Grip Pull Up
36 total

Cheat Curl
95/5
115/5
135/5

Rolling Tris
40s/8 x 3

Tire Drag
350 pound
30s:1m work to rest ratio for 2 rounds

Coke
04-02-2010, 12:45 PM
Good deal on easing back into doing squats.

Chase Karnes
04-04-2010, 08:24 PM
Good deal on easing back into doing squats.

Thanks!

Chase Karnes
04-04-2010, 08:28 PM
4-3-10

Tire Flip
800 x 1

Tire Flip/Farmers Medley*
550 Tire x 80 ft.
240 Farmers x 100 ft. 1 turn
Time: 1:08 - PR

*Had an extra tire flip on the medley this week. I started with the tire standing instead of lying down.

Stones
240/1 - Chalk only
240/3 - Tackied
240/1 - 1 motion
300/1

Prowler Sprints*
160/80 ft x 7

*Rest intervals where pretty short. We had a group of 5 and someone was always pushing while the others rested.

Chase Karnes
04-04-2010, 08:29 PM
4-4-10

Conditioning

400 meter sprints x 3 (Rest 90s)
100 yard sprint x 1

Chase Karnes
04-06-2010, 01:46 PM
4-6-10

Hang Clean
95/5
155/5
205/1
245/1 - PR

18 Inch Rack Pull
135/5
225/5
315/3
405/20 - PR - I had more reps in me but didn't want to risk injury. I have a car deadlift coming up in my next competition so I was wanting to get the feel of locking out the heavy weight for high reps. Next week I'll go heavier or switch to the trap bar. I've never done a car deadlift so I'm unsure of what will resemble it. My main focus over the last couple of months has been to just get stronger on the deadlift which I am sure will help.

Chins
BW/5
25/5
35/5
45/5
BW/22

CG Bench
135/5
185/5
225/5
300/3 - PR

Rope Fallouts
BW/12,12,10

Hammer Curls
55/8
60/8

Coke
04-07-2010, 01:47 AM
Carrying on impressively man.

Off Road
04-07-2010, 07:02 AM
Bustin' some PRs...great stuff.

Chase Karnes
04-07-2010, 05:35 PM
Carrying on impressively man.


Bustin' some PRs...great stuff.

Thanks guys!

Chase Karnes
04-07-2010, 05:38 PM
4-7-10

25 Yard Hill Sprints (~45 degree hill)

Work: 10 Sprints up
Recovery : Walk back down (~15 seconds)

Chase Karnes
04-08-2010, 02:10 PM
4-8-10

Log Clean & Press for reps
210/10 x 1 - Not feeling it on these today.

Box Squat - Still working back into quad work. Everything is feeling good though.
135/5
225/3
275/2
315/5
365/1
405/1

Incline DB Press
70/25
70/17

Neutral Grip Chins
40 total

Barbell Curl
95/6
115/6
145/4

Rolling Tricep Extensions
40/8
45/6 x 2

Chase Karnes
04-10-2010, 11:38 AM
4-10-10

Today was my last hard full event training day until the competition (4/24).

I felt pretty good overall, but wasn't happy with stones. I had a pain in my left calf on every rep. I'm not sure why, but I bet it was from going straight from the truck pull to stones with minimal rest.

Tire Flip
800 x 2 - PR

Tire Flip/Farmers Medley*
550 Tire x about 100 ft.
240 Farmers x about 100 ft. 1 turn
Time: 1:18

*Distances were walked off instead of measured like usual. Not exact distances, combined with a wet tire knocked about 10 seconds off my best time.

Truck Pull
100 ft. up hill x 1

Stones
240/1 - chalk
240/3 - tacky

Off Road
04-10-2010, 03:57 PM
Gotta love wet tires. Makes the first few steps murder when I pull my sled until most of the water sloshes out.

Chase Karnes
04-11-2010, 06:29 PM
Gotta love wet tires. Makes the first few steps murder when I pull my sled until most of the water sloshes out.

Haha, they are definitely heavier! And a mess.

Every rep I was getting splashed in the face - reminded me of the log ride at Six Flags.

Chase Karnes
04-11-2010, 06:30 PM
Conditioning:

400 meter sprints x 3

100 yard sprints x 2

Off Road
04-11-2010, 08:02 PM
I like the new title.

Chase Karnes
04-12-2010, 06:30 PM
I like the new title.

Thanks! Thought it fit pretty well.

Chase Karnes
04-12-2010, 06:34 PM
4-12-10

Today I decided to hit the trap bar deadlift for reps to help simulate the car deadlift I'll be doing in a couple of weeks. This will be my last week of training before the competition.

Trap Bar Deadlift
135/5
225/3
315/1
405/1
500/6* - PR

*I had a few more reps in me but the collar came loose causing the weights to fall off of one side when I sat it down on the 6th rep. The bar was already loaded with 45 lb bumper plates so they were wider than a typical 45. After I loaded it up to 500 the bar was full once the collar was on. I should have switched to regular 45s. Oh well, live and learn.

Chase Karnes
04-14-2010, 11:41 AM
4-14-10

I hit some light events today to work on speed and technique. This will be my last session before the competition (with the exception of some conditioning on Sunday afternoon).

Log - Light for technique and speed
120/15 x 1

Tire - Starting and getting on the tire speed
550 x 3

Tire Flips - Speed on the flip and getting back to the tire between reps
550/5 x 2

Farmers - Speed and control
240s/ 50 ft x 1
240s/ 100 ft x 1 (1 turn)
240s/50 ft x 1

Stones - Technique with chalk
240/1
240/1
240/1 - One motion

Suspenion Strap Curls
BW/10 x 3

Off Road
04-14-2010, 01:03 PM
Make sure to post your comp results. Good luck and kick some butt.

StLRPh
04-14-2010, 01:45 PM
Chase, just caught up on your journal. Great read. Have you written anything with your take on strongman programming? I'd be very interested to know your thoughts.

Chase Karnes
04-15-2010, 11:34 AM
Make sure to post your comp results. Good luck and kick some butt.

I will! Thanks man!


Chase, just caught up on your journal. Great read. Have you written anything with your take on strongman programming? I'd be very interested to know your thoughts.

Thanks!

No, I really haven't written anything on it. I have thought about it, but with strongman being such a small sport (in comparison to Bodybuilding, powerlifting) there isn't a large audience for it.

But I may write one up - and at least post it on my blog.

Chase Karnes
04-25-2010, 03:15 PM
Yesterday I competed in The North American Strongman – YMCA’s “Show of Strength” in Fulton, MO. I ended up finishing 3rd overall. I would have rather won obviously, but I had a great time and put all I had into each event.

Event 1: Fire Truck Pull (37,000 pounds) for 80 ft. – I took 1st place on this event.

Event 2: Tire Flip (800 pounds)/Farmers Walk (210 each hand) for 80 ft. each. - I took 5th place on this event.

Event 3: Log Press (200 pounds) for reps in 1 minute. I hit 15 reps here to take 1st place on this event.

Event 4: Car Deadlift (Honda Civic)for reps in 1 minute – I hit 26 reps on this event, hitting my 27th rep right after time was up. This was good enough for 3rd place on this event.

Event 5: Stone Loading (5 stones – 180 pounds to 300) – I loaded all 5 stones, but my time was just fast enough for 3rd place.


http://www.youtube.com/watch?v=Fx3NW8r62So

*Notice: At the beginning of the truck pull the man in black on the left is 3-Time World’s Strongest Man Bill Kazmaier.

Now it’s back to training hard and focusing on brining up my weak points and improving my strengths. I may compete this June or July, but nothing is certain yet. I am planning on doing Nationals this November in Reno, NV.

Coke
04-26-2010, 10:24 AM
Props Chase, did awesome at the meet with a couple of first place finishes!!

Off Road
04-26-2010, 10:05 PM
Nice results...and seeing Kaz is a bonus.

Chase Karnes
04-28-2010, 12:16 PM
Props Chase, did awesome at the meet with a couple of first place finishes!!


Nice results...and seeing Kaz is a bonus.

Thanks!

Chase Karnes
04-28-2010, 12:34 PM
I am just now getting over being sick. I started feeling bad Friday and apparently after the competition Sat my body couldn't fight off the sickness and recover. I was really sick and in bed from Sun afternoon until Tuesday morning.

I was feeling better today and wanted to "sweat it out" a bit, so I hit a quick workout.

4-28-10
Box Jumps
35'/3 x 3

Trap Bar Deadlift
225/5
315/5
365/5
410/5
470/8

Incline Bench
135/5
185/5
215/5
240/6
185/12

Inverted Rows
BW/ 10 x 3

Barbell Curls
85/10 x 3

Hanging Leg Raises
BW/ 5 x 3

Chase Karnes
05-06-2010, 06:50 PM
It's been a while since I've updated here. I was out of town in Nashville, Lexington and Louisville over the course of 4 days. Then I get back home to find out my internet is down. It is still down at home so I'm using elsewhere.

Below are my training days since my last post.

4-30-10

I was out of town in Lexington KY and stopped by Rob Sinnot's facility at the University of Kentucky. I was hung over as hell because I had been to a concert the night before in Nashville, TN then drove to Lex. Long drive, not much food and hung over. Trainig was still pretty good.

Hang Cleans
135/5
165/5
190/5

Incline Bench
135/5
185/5
225/3
270/3 - PR
245/5
245/5
245/5

Chins
BW/5
25/5
35/5
45/5
BW/25 - PR

Military Press
135/8
155/5
185/5

Face Pulls x a few sets


5-3-10

Hang Clean
145/5
165/5
190/5

Box Squats
135/5
225/5
265/5
310/5
345/5

Military Press
135/5
160/5
180/5

Neutral Grip Chins
3 x 10

Close Grip Bench
135/5
185/5
215/5
245/10 - PR

Alt DB Curls
40/8
50/6
50/8


5-6-10

Box Jumps
35"/ 3 x 3

Incline Bench
135/5
185/5
215/5
240/7
185/14

Inverted Rows
BW/ 10 x 4

Dips
BW/10
25/10
35/10
45/10
BW/33

Barbell Curl
85/10
90/10
95/10

Strict Hanging Leg Raises
BW/ 5 x 3

Off Road
05-06-2010, 07:53 PM
PRs on a hangover? Everybody's going to be trying that now.

Coke
05-06-2010, 09:15 PM
PRs on a hangover? Everybody's going to be trying that now.

No bull****, lol...glad you got the chance to get away and party a little. Super update(s).

Chase Karnes
05-10-2010, 07:33 PM
PRs on a hangover? Everybody's going to be trying that now.


No bull****, lol...glad you got the chance to get away and party a little. Super update(s).

Haha, I had rehydrated and recovered quite a bit beforehand. Add in some caffeine and the first time training at a new place so I was pushing it.

Thanks!

Chase Karnes
05-10-2010, 07:49 PM
5-8-10

Log Clean & Press
90/5
180/5
200/5
230/6

Tire Flips
550/10 x 1
800/1 x 2

Farmers Walk Races
*Fun idea a training partner had. We used weights 25 pounds less than our bodyweight. Ran for 200 yards with 3 turns. Nice change of pace and fun.
175s/200 ft x 1
220s/100 ft x 1


http://www.youtube.com/watch?v=qFbg6Ru4Yfs

Stone Loading
240/2 - Chalk
240/3 - 1 Motion Tacky
300/1

Prowler Sprints
100 ft x 10-15 sprints - Didn't count - we just keep moving in a alternating fashion.

Off Road
05-10-2010, 07:52 PM
That looks like a BLAST!

Chase Karnes
05-10-2010, 07:54 PM
5-11-10

Conditioning

3 Rounds Of:
A1. Sloshpipe Zercher Carry 100 yards
A2. Suspension Strap Push Ups x 20
A3. Suspension Strap Rows x 20
A4. Ball Slams x 20
Rest 1 minute.

1 Round Of:
A1. Sloshpipe Zercher Carry 100 yards
A2. Sloshpipe Military x 5
A3. Sloshpipe RDL x 5

Chase Karnes
05-11-2010, 05:27 PM
That looks like a BLAST!

Yeah man, it was!

Chase Karnes
05-11-2010, 05:30 PM
5-11-10

Hang Clean
95/5
115/5
155/3
175/3
200/3

Box Squat (Quad seems to do pretty good one these. Still not 100%)
135/5
225/5
285/3
325/3
365/3

Military
115/5
150/3
170/3
190/4

Chin ups
BW/5
25/5
35/5
45/5
55/4

Close Grip Bench Press
135/5
185/5
225/3
255/3
290/4

Alt Dumbbell Curl
40/8
50/8
55/6

Chase Karnes
05-13-2010, 08:07 PM
5-13-10

Box Jumps
35"/ 4 x 3

Trap Bar Deadlift
225/5
315/5
385/3
440/4
495/6 - PR

Incline Bench Press
135/5
200/3
230/3
255/3
185/15

Inverted Row
BW/10 x 5

Dips (Strict)
BW/8
25/8
35/8
45/8

Hammer Curls
30/8
50/8
60/6
40/10

Hanging Leg Raises (Strict)
BW/5 x 3

Chase Karnes
05-13-2010, 08:34 PM
Here is a video of the trap bar deadlifts:


http://www.youtube.com/watch?v=IuV_BN1d3-E

Chase Karnes
05-15-2010, 10:24 AM
5-15-10

Today was the first day I have trained axle cleans since my "accident" a few months ago. I didn't want to push it too hard on them today, I just wanted to get the feel of the clean again.

Axle Clean & Press
135/3
155/3
175/1
195/1
215/1

Axle Push Press
245/1
265/1
290/1 - PR - Hit this pretty easy. I'll post video later.

Yoke*
390/50 ft x 2
480/50 ft x 1

*Wasn't really feeling it on these today. Started feeling dizzy/light headed during my runs. This is pretty normal on these, but it was worse than usual. I'm currently in a fat loss phase, so my lack of calories would be the answer to why this happened. No big deal, just didn't push it too hard.

Tire Flips
550/20 x 1

Off Road
05-15-2010, 11:21 AM
I love trap bar deadlifts. Nice job on one of my favorite lifts. I might have to sub them in again at some point.

Chase Karnes
05-16-2010, 09:07 AM
I love trap bar deadlifts. Nice job on one of my favorite lifts. I might have to sub them in again at some point.

Thanks man!

Yeah, I enjoy trap bar deadlifts as well.

Chase Karnes
05-16-2010, 09:08 AM
Video of yesterday's axle push press:

290 x 1

http://www.youtube.com/watch?v=eTWH0k-j-qI

Off Road
05-16-2010, 09:22 AM
That 290 looked too easy...you can do more I'm sure. Great strength and speed.

Chase Karnes
05-16-2010, 06:02 PM
That 290 looked too easy...you can do more I'm sure. Great strength and speed.

Yeah, It actually was pretty easy. I'm sure I'm good for more. We where limited on time so I took my PR and called it a day on there.

Chase Karnes
05-16-2010, 06:06 PM
5-16-10

Fat Loss/Conditioning Work

400 Meter Sprints x 2
Rest 90s-2m

Circuit 1:
5 Rounds of:
A1. Sloshpipe Zercher Carry x 150 Yards
A2. Jump Rope (Speed) x 60 contacts
Rest 1 Minute

Circuit 2:
2 Rounds of:
A1. Med Ball Slams x 10
A2. Suspension Strap Scarecrows x 10
A3. Sandbag Shouldering (100 pounds) x 6 (alternating sides)
Rest 1 Minute

Coke
05-16-2010, 09:20 PM
Sprint and conditioning work is looking ace as well as the always stellar training.

Chase Karnes
05-18-2010, 07:37 PM
5-18-10

Today's session went pretty well. I'm feeling the effects of my lowered calorie for my short term fat loss phase. But I'm still hitting PRs so getting leaner and stronger is nothing to bitch about.

Current Bodyweight is about 198 in the morning - 202 during the day. I was sitting around 206 in the mornings and 210 during the day before this phase began.

A. Hang Clean
95/5
135/5
165/5
190/3
210/3

B. Box Squat
135/5
225/5
305/5
345/3
385/3

C. Military Press
135/5
160/5
180/3
200/3 - PR

D. Neutral Grip Chins
BW/8 x 3

E1. Close Grip Bench Press
135/5
225/5
240/5
270/3
305/2 - PR

E2. Alternating Dumbbell Curls
35/12 x 3

Chase Karnes
05-18-2010, 07:38 PM
Sprint and conditioning work is looking ace as well as the always stellar training.

Thanks man!

slashkills
05-18-2010, 07:49 PM
Great work in here.Im interested in seeing you progress.

Chase Karnes
05-19-2010, 01:16 PM
Great work in here.Im interested in seeing you progress.

Thanks man! Glad your checking it out.