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Thread: Strength Coach: Practicing What He Preaches Strongman Journal

  1. #26
    WBB Team Captain Coke's Avatar
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    Props on the new PRs Chase.

  2. #27
    Strength Coach & Athlete Chase Karnes's Avatar
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    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!
    Last edited by Chase Karnes; 11-04-2009 at 11:33 AM.

  3. #28
    Strength Coach & Athlete Chase Karnes's Avatar
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    Quote Originally Posted by CoCoa View Post
    Props on the new PRs Chase.

    Thanks! Feels damn good.

  4. #29
    Moderator Off Road's Avatar
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    Big press
    _________
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  5. #30
    Strength Coach & Athlete Chase Karnes's Avatar
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    Quote Originally Posted by Off Road View Post
    Big press
    Thank you!

  6. #31
    Strength Coach & Athlete Chase Karnes's Avatar
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    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
    Last edited by Chase Karnes; 11-09-2009 at 06:24 PM.

  7. #32
    WBB Team Captain Coke's Avatar
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    Looking very nice throughout bro.

  8. #33
    Strength Coach & Athlete Chase Karnes's Avatar
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    11-10-09

    Conditioning

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

  9. #34
    Moderator Off Road's Avatar
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    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?
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  10. #35
    Strength Coach & Athlete Chase Karnes's Avatar
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    Quote Originally Posted by Off Road View Post
    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!

  11. #36
    Strength Coach & Athlete Chase Karnes's Avatar
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    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

  12. #37
    WBB Team Captain Coke's Avatar
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    Like those front squats and romanian deads man.

  13. #38
    Strength Coach & Athlete Chase Karnes's Avatar
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    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

  14. #39
    Strength Coach & Athlete Chase Karnes's Avatar
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    Quote Originally Posted by CoCoa View Post
    Like those front squats and romanian deads man.
    Can't beat them!

  15. #40
    Strength Coach & Athlete Chase Karnes's Avatar
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    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

  16. #41
    WBB Team Captain Coke's Avatar
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    Super session man, good job.

  17. #42
    Strength Coach & Athlete Chase Karnes's Avatar
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    Quote Originally Posted by CoCoa View Post
    Super session man, good job.
    Thanks!

  18. #43
    Strength Coach & Athlete Chase Karnes's Avatar
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    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

  19. #44
    Moderator Off Road's Avatar
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    PRs all over the place. Way to keep pushing.
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  20. #45
    Strength Coach & Athlete Chase Karnes's Avatar
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    Quote Originally Posted by Off Road View Post
    PRs all over the place. Way to keep pushing.
    Thanks! Everything is coming together nicely for the competition.

  21. #46
    Strength Coach & Athlete Chase Karnes's Avatar
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    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.
    Last edited by Chase Karnes; 11-18-2009 at 07:39 PM.

  22. #47
    Strength Coach & Athlete Chase Karnes's Avatar
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    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

  23. #48
    Moderator Off Road's Avatar
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    BIG press
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  24. #49
    Strength Coach & Athlete Chase Karnes's Avatar
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    Quote Originally Posted by Off Road View Post
    BIG press
    Thanks man! Hoping to put up a big number (and PR) in December on the log at the competition. Things are looking good.

  25. #50
    Strength Coach & Athlete Chase Karnes's Avatar
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    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.

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