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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  • Training Log

    Posted in Fitness by admin | No Comments »

    Post Sled Drag (Photo credit: Clint Darden)

     

    8.2.13
    A. Press Medley
    250# Log Clean & Press x 3 reps immediately to 250# Axle Clean & Press x 6

    B. Frame Carry
    440 x 80 ft.
    480 x 80 ft.
    600 x 50 ft. – 10.2 Seconds – PR

    C. Keg Carry and Load Medley (210# keg x 80 ft., 230# keg x 50 ft., 250# keg x 50 ft.)
    1 round – 1 minute 3 seconds

    7.31.13

    A. Deadlift
    390×3
    450×3
    505×3
    530×3
    550×3 – PR

    B. Car Deadlift
    No suit x 5 reps
    Add 220#
    No suit x 2 reps
    Add suit x 6 reps
    No suit, subtract 220# x 10

    C. Sled Drag
    360 x 80 ft., Rest 90 seconds, 360 x 80 ft., Rest 1 minute, 270 x 50 ft.

    D1. Straight Leg Sit Ups – 3 sets of 20
    D2. Core Stability – 3 sets

    Training Log

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    7.29.13

    A. Log Clean & Press
    185×3
    215×3
    245×3
    275×3
    290×3 – PR

    B1. Overhead Press
    135×3
    170×3
    190×3
    215×5

    B2. 1-Arm Row
    3 sets of 10

    C1. Hanging Leg Raises

    5 sets of 10

    C2. Band Pull Aparts

    4 sets of 25

     

    7.28.13

    Atlas Stone Carry and Load

    240/260/300 – PR

    340 – PR

    Walk 30 minutes HR 120-130

     

    7.26.13

    Circus DB Clean & Press
    100×1
    120×1
    140×1
    160×1
    170×1
    180×1 – PR

    Keg Clean & Press
    210# x 3

    Yoke/Sled Drag Medley
    700/450 x 50 ft. each in 38 seconds – PR

     

     

    And I’ve been training with my good friend Clint Darden quite a bit while he’s been in the states. So I’ve got some pretty good footage of some training thanks to him (videos start at the point of the lift listed):

    July 5th 


    Press Medley – First Round -

    Press Medley – Second Round -

    Keg Carry Medley -

     

    July 8th

    300 Pound Log – 2nd Single -

     

    July 17th

    575 Deload week Deadlift -

     

    July 24th

    450 Triple on Squat -

    300 x 20 on Squat -

    Keg Carry/Sprint – Round 2 -

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    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

     

    Training Log

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    7.8.13

    A. Log Clean & Press
    210×5
    240×3
    270×1
    300×1
    300×1

    B1. Bench
    185×5
    215×5
    250×5

    B2. Chins
    3 sets of 10

    C1. Rollouts
    3 sets of 10

    C2. Hanging Leg Raises
    3 sets of 10

    7.7.13

    Walk – 40 minutes at HR of 120-130

    7.5.13

    A. Press Medley – Axle, Log, Keg – 260#, 280#, 210# – 2 Rounds. First one in 24 seconds. Didn’t time the second one.

    B. Frame Carry – Worked up to 580 x 80 ft. in 10.3 seconds.

    C. Keg Carry Medley – 210#/230#/250# – 75 ft., 50 ft., 25 ft. – Pick up and carry for the distance. Sprint back to next keg. Carry keg. Repeat until all 3 kegs cross the line. Did 1 round in 41.9 seconds.

    D. Keg Carry – 210# x 80 ft.

    E1. GHR – 3 sets of 15
    E2. Bent Knee Sit Ups -3 sets of 15
    E3. Core Stability Movement x 3

    7.3.13

    A. Deadlift
    390×3
    450×3
    505×3 – Add belt
    530×3

    B. Car Deadlift (Car DL apparatus with a 550# and 350# tire on it, both full of water)
    1×3
    Add weight (220# farmer handle cylinder)
    1×3
    1×5

    C. Sled Drag – 360#
    80 ft. x 1 in ~30 seconds
    Rest 90 seconds
    80 ft. x 1 in ~30 seconds
    Lie on ground with blown quads for 5 minutes.

    7.2.13

    A1. Cross Body Hammer Curl – 4 sets of 12
    A2. Band Tricep Extension – 4 sets of 25
    B1. Suitcase Carry – 115# x 80 ft. x 2
    B2. Band Pull Aparts – 2 sets of 30

    Training Log

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    7.1.13

    A. Axle Clean & Press (Clean once)

    165×3

    215×3

    245×3

    275×7 – PR

    300×1

    B1. Overhead Press

    140×8

    165×8

    190×6

    B2. 1-Arm Row

    3 sets of 10