Chase Karnes graduated from Murray State University with a Bachelors degree in Exercise Science. He is a Certified Strength and Conditioning Specialist (CSCS) and Certified Personal Trainer (NSCA-CPT) through the National Strength and Conditioning Association. His philosophy is simple: He believes that whether you're an elite athlete, soccer mom, or family doctor you should have access to the most recent developments in exercise, health and nutrition science.

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  • Posted at 7:25 pm in Fitness by admin | No Comments »

    7.24.13

    A. Box Jumps – 3 sets of 5

    B. Squats
    300×5
    345×5
    390×5
    430×3
    450×3 – PR
    300×20 – PR

    C. Keg Carry/Sprint
    Carry 210# keg x 80 ft., then sprint 80 ft. Rest 2 minutes. x 3 rounds

    7.22.13

    A. Axle Clean & Press
    200×5
    230×5
    260×8
    275×5
    230×8

    B1. Bench
    205×5
    235×5
    270×8

    B2. Chins
    3 sets of 10

    C1. Cable Curl

    3 sets of 25

    C2. Band Pressdowns

    3 sets of 25

    D1. Rollouts

    3 sets of 10

    D2. Hanging Leg Raises

    3 sets of 10

    D3. Face Pulls

    3 sets of 20

     

    7.20.13

    A. Circus DB Clean & Press - Worked up to 155 x 1

    B. Keg Clean & Press

    210# keg x 3 – PR

    210# keg x 3

    C. Frame Carry Worked up to a 580 frame for 50 ft. in 8.9 seconds – PR

    D. Keg Carry and Load Medley – 47 seconds – PR

    210# keg carried 75 ft. and loaded over yoke bar,

    230# keg carried 50 ft. and loaded over yoke bar,

    250# keg carried 25 ft. and loaded over yoke bar.

     

    7.13.2013 Through 7.19.2013

    Deload week. Nothing special.

    I did do the high intensity deload week this week on deadlifts though. I worked up to 575 for a single. This was slightly higher than my training max, but I’d guess it to be 92% or so of my true 1RM. The reason I jumped up the weight a bit is: 570 was my previous raw deadlift PR from 2 years ago. I haven’t tested it since. Since I was in the ballpark I figured why not pull a PR on my deload week. It was fast and easy. The second reason was I was training with my good friend Clint Darden and an EliteFTS videographer had came down to film us training together. Unfortunately it happened to be on my deload week, but regardless I moved some weight and did some sled drags.

    Day 1 of my 2013 NAS Strongman Nationals program started today. I’m 13 weeks out.

    7.13.13

    A. Press Medley – 140# Circus DB, 290# Log, 260# Axle, 210# Keg

    B. Yoke/Sled Drag Medley – 50 ft. each
    530/270
    620/270
    700/410 in 44.2 seconds

    C. Stone Carry and Load – 12 ft. carry – 54 inch load
    260#/300# stone x 1 run

    7.10.13
    A. Box Jumps – 3 sets of 5
    B. Squats
    345×5
    390×3
    435×1 – Add Belt
    480×1
    345×5 – Remove belt
    345×5
    345×5

    B. Keg Carry Medley

    Carry 210# keg x 80 ft., sprint 80 ft., pick up another 210# keg and carry 80 ft., sprint 80 ft.
    Rest 2 minutes
    Carry 210# keg x 80 ft. – Hamstrings are feeling it…
    Rest 1 minute
    Carry 210# keg x 80 ft.
    Rest 3 minutes
    Carry 210# keg x 80 ft.

    7.9.13

    A1. Barbell Curls – 4 sets of 25
    A2. Band Tricep Ext. – 4 sets of 25
    A3. Face Pulls – 3 sets of 33

     

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