Strength Coach: Practicing What He Preaches – Strongman Journal

[Chase Karnes]

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]

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]

Here are some highlights from yesterdays session:

Video

[Coke]

Good job for both days, real tight training vid.

[Off Road]

great video.

[Off Road]

BTW...I enjoyed the article.

[Chase Karnes]

Good job for both days, real tight training vid.

great video.

BTW...I enjoyed the article.

Thanks!

[Chase Karnes]

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]

Awesome that you plan to compete on the fly that way, good luck!!

[Chase Karnes]

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]

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]

Good luck at the competition. Let us know how you did.

[Chase Karnes]

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]

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]

Workouts are solid bro, fine new PR(s).

[Chase Karnes]

Workouts are solid bro, fine new PR(s).

Thanks!

[Chase Karnes]

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]

Too bad about missing the competition. Looks like you made up for it with some new PRs.

[Chase Karnes]

Too bad about missing the competition. Looks like you made up for it with some new PRs.

Yeah that sucked. Thanks man.

[Chase Karnes]

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]

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]

Dang...that's gotta hurt. Hope it heals quick.

[Coke]

Sorry about the mishap guy, hope the quad heals quick.

[Chase Karnes]

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]

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