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  1. #1
    Strength Coach & Athlete Chase Karnes's Avatar
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    Strength Coach: Practicing What He Preaches Strongman Journal

    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.
    Last edited by Chase Karnes; 10-24-2009 at 10:57 AM.

  2. #2
    WBB Team Captain Coke's Avatar
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    Good luck in future strongman competitions man.

  3. #3
    Strength Coach & Athlete Chase Karnes's Avatar
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    Quote Originally Posted by CoCoa View Post
    Good luck in future strongman competitions man.
    Thanks man!

  4. #4
    Strength Coach & Athlete Chase Karnes's Avatar
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    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.
    Last edited by Chase Karnes; 12-28-2009 at 11:32 AM. Reason: Broke some PRs

  5. #5
    Strength Coach & Athlete Chase Karnes's Avatar
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    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
    Last edited by Chase Karnes; 10-21-2009 at 11:31 AM. Reason: Wrong date

  6. #6
    Strength Coach & Athlete Chase Karnes's Avatar
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    Here are some videos from my first 2 strongman competitions this past year.

    Video


    Video

  7. #7
    Strength Coach & Athlete Chase Karnes's Avatar
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    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
    Last edited by Chase Karnes; 10-21-2009 at 11:32 AM. Reason: Format

  8. #8
    WBB Team Captain Coke's Avatar
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    Past couple of efforts are ace bro.

  9. #9
    Strength Coach & Athlete Chase Karnes's Avatar
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    Quote Originally Posted by CoCoa View Post
    Past couple of efforts are ace bro.
    Thanks man!

  10. #10
    Strength Coach & Athlete Chase Karnes's Avatar
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    Wrong Date

    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
    Last edited by Chase Karnes; 10-29-2009 at 03:42 PM.

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

  12. #12
    Strength Coach & Athlete Chase Karnes's Avatar
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    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...

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

  14. #14
    Strength Coach & Athlete Chase Karnes's Avatar
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    Current Weight: 200 pounds

    Up 6 pounds in 2 weeks. Right on track!

  15. #15
    WBB Team Captain Coke's Avatar
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    Quite a few PRs there man, props on the solid weight gain too.

  16. #16
    Strength Coach & Athlete Chase Karnes's Avatar
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    Quote Originally Posted by CoCoa View Post
    Quite a few PRs there man, props on the solid weight gain too.
    Yeah it was. Thanks man...everything is going as planned!

  17. #17
    Strength Coach & Athlete Chase Karnes's Avatar
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    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.

  18. #18
    WBB Team Captain Coke's Avatar
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    Great effort, fine numbers dude.

  19. #19
    Moderator Off Road's Avatar
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    Wow...how'd I miss this journal. Awsome work man.
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  20. #20
    Strength Coach & Athlete Chase Karnes's Avatar
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    Quote Originally Posted by Off Road View Post
    Wow...how'd I miss this journal. Awsome work man.

    Thanks man! I really appreciate it!

  21. #21
    Strength Coach & Athlete Chase Karnes's Avatar
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    Quote Originally Posted by CoCoa View Post
    Great effort, fine numbers dude.

    Thanks man. They are getting better for sure!

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

  23. #23
    WBB Team Captain Coke's Avatar
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    Props on the new PRs Chase.

  24. #24
    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.

  25. #25
    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.

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