Chases Journal - THANK YOU JESUS!!!

[Brian Hopper]

Strong squat Chase!!!!

[Barbaccio]

Wow! 900 in Single Ply! Amazing work Chase!

[CHASE TRUSNOVEC]

thanks guys... He certainly is coke!!!

Tricep and Shoulder Day

Seated DB Military Press
110 x 14 PRAISE GOD!!!

Behind the neck Militarys
105 x 20

Side DB Laterals
17.5 x 2 sets of 20
Side Cable Laterals
20 x 13
30 x 12

EZ Curl Skullcrushers
105 x 2 sets of 12

Seated EZ Curl French Press
105 x 2 sets of 12

Pushdowns
130 x 2 sets of 12

Reverse Pushdowns
65 x 2 sets of 28

Now as Jesus was walking by the Sea of Galilee, He saw two brothers, Simon who was called Peter, and Andrew his brother, casting a net into the sea; for they were fishermen. And He *said to them, “Follow Me, and I will make you fishers of men.” Immediately they left their nets and followed Him. Going on from there He saw two other brothers, James the son of Zebedee, and John his brother, in the boat with Zebedee their father, mending their nets; and He called them. Immediately they left the boat and their father, and followed Him. - Matthew 4:18-22 - They all left everything and immediately to follow Him...its definitely worth it!!!!!!

[sandman24]

strong squats, chase. 900 plus the chains is great!

[Coke]

Delts and tri's are taking a beating man.

[CHASE TRUSNOVEC]

thanks fellas you guys are great!!

Deadlift Day

Sumo Deadlifts - off a 4inch block and 4 matts
135 x 3
225 x 1
315 x 1
405 x 1
495 x 1
585 x 1
655 x 1 JESUS IS KING!!
700 x 3 misses GOD IS ALWAYS GOOD!!! obviousluy i wasnt happy about this but what are you gonna do...655 wasnt easy and 675 was my last pr...im pretty sure my hips are beat up from the last 2 weeks plus i havent taken a break in a while...so i took the rest of the day off and the plan is to take it easy the next week and a half or so! Took an epsom salt bath tonight (something i havent done in years)...ive read that it takes a third of the recovery time out i.e. if an injury takes 3 weeks to heal, taking epsom salt baths will cut it down to 2 weeks (who knows of thats true but hey its worth a shot. PRAISE GOD!!

"In all things God works for the good of those who love Him, those called according to His purpose" - Romans 8:28

[Brian Hopper]

Solid deadlift session!!!

[Coke]

Like the concentrated focus on the sumos, good job.

[CHASE TRUSNOVEC]

thanks guys!!

Chest Day

Speed Bench - done with 84lbs of chain
9 sets of 3 with 3 grips - going to try and do these now without flopping in the bottom but staying really controlled and tight

DB Incline
55 x 25
65 x 2 sets of 25

Dead Press
335 x 3 singles with a minute rest between sets

Flat Cable Flies
20 x 4 sets of 25

ALL GLORY TO GOD!!!

[Barbaccio]

Those pulls are monstrous Chase. Very impressive. You're bull strong raw now!

[Coke]

Fine day with the pressing dude.

[CHASE TRUSNOVEC]

thanks guys...that means a lot...really does!!! God Bless!!

Leg Day

Beltless Pause Squats
145 x 3
235 x 1
325 x 1
415 x 1
485 x 1
535 x 1 PRAISE GOD!!! didnt really feel paused

Hack Squats
2 plates x 15,15

Seated Leg Curls with a band
2 sets of 20

Leg Extensions
90 x 2 sets of 20

Roman Chairs with weight behind back
25 x 2 sets of 12

“Blessed is a man who perseveres under trial; for once he has been approved, he will receive the crown of life which the Lord has promised to those who love Him.” James 1:12

[sandman24]

haven't taken it easy in a while. good week for you.

[Coke]

Wow, very impressive bro!

[Barbaccio]

Beltless? Paused? I don't understand these words but I know that a beltless, paused 535 is sweet! Nice job Chase!

[sandman24]

nice work, chase! coming down friday?

[CHASE TRUSNOVEC]

thanks fellas!! Sandy were not sure yet...

Tricep and Shoulder Day!

Seated DB Military Press
45 x 2 sets of 25

Behind the neck presses
65 x 2 sets of 25

4 sets of something for side delts

Skullcrushers
65 x 2 sets of 25

Friench Presses overhead
65 x 2 sets of 25

Machine Dips
plate x 25
2 plates x 25

one arm overhead extentions
25's x 2 sets of 25


Deadlift and Upper Back Day

Sumo Deads for Speed - done with Inzer TRX
315 x 3 singles
405 x 4 singles

Goodmornings
320 x 10

Body Rows
bdywght x 4 sets of 13
Underhand Pullups
4 sets of 10

Behind Shrugs
315 x 20
405 x 2 sets of 15

Rear Delt Rows
45 x 20,25,30

Leg Raises
3 sets of 12


“My salvation and my honor depend on God; he is my mighty rock, my refuge.” Psalm 62:7

[Coke]

Unbelievable repetitions going on, real nice all around.

[CHASE TRUSNOVEC]

thanks coke!!

Chest Day

Comp Grip - done with reverse blue band (yoked)
135 x10
185 x 1
225 x 1
275 x 1
315 x 1
365 x 1
405 x 5 GOD GETS THE GLORY!!! really excited about this, John and I have been analyzing our bench forms and I think we really have figured this out!!!! PRAISE GOD!!

Incline DB Bench
70 x 3 sets of 25

Cable Crossovers
40? x 3 sets of 25

Peck Deck
60 x 25


Leg Day

Front Squats - Beltless
135 x 3
235 x 1
285 x 1
325 x 3 JESUS IS KING!!! need a better way to hold these, im not comfortable at all witht the bar on shoulders...anybody got a better way...tried the manta ray but it dug into my shoulders worse. You guys shoulda seen all the different contraptions we tried...at one point I had a shoulder horn on my shoulders with a chain wrapped around my chest then coming over the shoulder horn and attaching to the bar lol funny stuff any idea would be welcome?

Close Stance Beltless Pause Squats
395 x 5 THANK YOU JESUS!!!

Leg Press
5 Plates + 25 x 2 sets of 15

Belt Squats
55 x 2 sets of 15

Leg Extentions
2 plates x 2 sets of 12

Single Leg Seated Curls
5 x 15
6 x 15

Ab Machine

Then they *led Jesus from Caiaphas into the [h]Praetorium, and it was early; and they themselves did not enter into the [i]Praetorium so that they would not be defiled, but might eat the Passover. 29 Therefore Pilate went out to them and *said, “What accusation do you bring against this Man?” 30 They answered and said to him, “If this Man were not an evildoer, we would not have delivered Him to you.” 31 So Pilate said to them, “Take Him yourselves, and judge Him according to your law.” The Jews said to him, “We are not permitted to put anyone to death,” 32 to fulfill the word of Jesus which He spoke, signifying by what kind of death He was about to die.
33 Therefore Pilate entered again into the Praetorium, and summoned Jesus and said to Him, “Are You the King of the Jews?” 34 Jesus answered, “Are you saying this [j]on your own initiative, or did others tell you about Me?” 35 Pilate answered, “I am not a Jew, am I? Your own nation and the chief priests delivered You to me; what have You done?” 36 Jesus answered, “My kingdom [k]is not of this world. If My kingdom were of this world, then My servants would be fighting so that I would not be handed over to the Jews; but as it is, My kingdom is not [l]of this realm.” 37 Therefore Pilate said to Him, “So You are a king?” Jesus answered, “You say correctly that I am a king. For this I have been born, and for this I have come into the world, to testify to the truth. Everyone who is of the truth hears My voice.” 38 Pilate *said to Him, “What is truth?”

And when he had said this, he went out again to the Jews and *said to them, “I find no guilt in Him. 39 But you have a custom that I release someone [m]for you at the Passover; do you wish then that I release [n]for you the King of the Jews?” 40 So they cried out again, saying, “Not this Man, but Barabbas.” Now Barabbas was a robber. - John 18:28-40, only 1 week to the holiday that celebrates the greatest act ever done in mankind's sad history!!!

[Brian Hopper]

Nice work on the benching and front squats!!! I have that same problem with front squats, Plus I hate that pressure on my shoulders. I have been thinking about getting a front squat harness, but not sure yet. That's really the only option I have for you, lol.

[Coke]

Good job for both days, killer benching and squats.

[sandman24]

strong stuff. looking forward to seeing how the bench turns out. the front harness is probably the only thing that'll keep it off your shoulders.

[CHASE TRUSNOVEC]

thanks fellas...yea, Sal who trains with us is an iron worker and is thinking of making a really cool front squat/zercher squat harness that would work great!!! Will let you know how it turns out

Shoulder and Tricep Day

Seated DB Militarys
115 x 13 PRAISE GOD!!

Behind the neck Militarys
115 x 2 sets of 20

DB Side Laterals
15 x 4 sets of 25
Lying Cable Side Laterals
30 x 20
40 x 3 sets of 20

EZ Curl Skull Crushers
plate + 5 x 3 sets of 12

EZ Curl French Presses Seated
plate + 5 x 2 sets of 12

Pushdowns
140 x 2 sets of 12

Reverse Dips
2 plates (total) x 25
2 plates + 25 (total) x 25 for 2 sets


Deadlift and Upper Back Day

Conventional Deadlifts
315 x 6 sets of singles, doubles and triples

Hyperextentions
125 x 2 sets of 15

Narrow BB Rows
225 x 3 sets of 12
Hammer Strength Pulldowns
plate x 25
2 plates (total) x 2 sets of 25

Lying Rear Delt Flies
20 x 3 sets of 20
Behind the Back Shrugs
225 x 25
495 x 5, 10

Abs

Pilate then took Jesus and scourged Him. And the soldiers twisted together a crown of thorns and put it on His head, and put a purple robe on Him; and they began to come up to Him and say, “Hail, King of the Jews!” and to give Him slaps in the face. Pilate came out again and *said to them, “Behold, I am bringing Him out to you so that you may know that I find no guilt in Him.” Jesus then came out, wearing the crown of thorns and the purple robe. Pilate said to them, “Behold, the Man!” So when the chief priests and the officers saw Him, they cried out saying, “Crucify, crucify!” Pilate *said to them, “Take Him yourselves and crucify Him, for I find no guilt in Him.” - JOHN 19:1-6

[Brian Hopper]

That would be cool. It's always nice knowing someone who can build equipment. Nice work Chase!!!

[Coke]

Ever the exceptional one Chase!