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 »

     

    It’s been a little while since I’ve updated my training log. In that time the date, location, events and weights have all been announced for 2013 Nationals – which will be my next competition.

    As for the events, everything looks good – and I actually enjoy all of these events. And I don’t suck at any of them. The weights are pretty heavy on the presses, frame carry and I’m sure the car deadlift will be heavy – it always is.

    Day 1: Axle Clean & Press for reps – 275#

    Wheelbarrow Load & Carry – Carry kegs 75 ft., 50 ft., 25 ft. (respectively) that are 230#, 250#, 275#. Load into giant wheelbarrow. Pick up handles and carry wheelbarrow 75 ft. across finish line.

    Car Deadlift – Heavy

    Day 2: Yoke & Sled Med – 730# Yoke/Heavy Sled x 50 ft.

    OH Press Med – 180# Dumbbell, 260# axle, 300 log, 220# keg

    Frame Carry – 700# x 50 ft.

    Atlas Stone Carry & Load over Bar – 260#, 300#, 330 picked, carried 15 ft. and then loaded over a 54 inch bar.

    Now onto my training:

     

    6.29.13

    A. Axle Clean & Press – Worked up to 260 x 9 reps – PR Tie
    B. Keg Clean & Press – Hit 3 singles at 210
    C. Yoke/Sled Drag Medley

    480#/180# x 50 ft.

    570#/270# x 50 ft.

    620#/360# x 50 ft. – 32 seconds

    D. Atlas Stone Carry and Load – Carry each stone 12 ft., then load to 54 inch platform.

    260#/300# stone in 19 seconds.

     

    6.27.13

    Rollouts 3 sets of 20

     

    6.26.13

     

    A1. Box Jump – 3 sets of 5
    A2. Squat

    300×5

    345×5

    390×8

    300x6x3

    A3. Ab Wheel Rollouts

    6 sets of 10

    B1. Bent Knee Sit Ups

    3 sets of 12

    B2. GHR

    2 sets of 12 with light band

    1 timed set for 1 minute straight – 34 reps

    B3. Core Stability Stuff

     

    6.25.13

    A1. Barbell Curls – 4 sets of 25

    A2. Band Tricep Extensions – 4 sets of 25

     

    6.24.13

    A. Log Clean & Press (Clean once)

    195×5

    225×5

    255×7

    270×5

    B1. Bench

    155×10

    185×10

    215×10

    B2. Chin Ups

    3 sets of 10

    C. Face Pulls

    2 sets of 33

    D. Abs –

    Rollouts – 5 sets of 10 between pressing

    Hanging Leg Raises – 3 sets of 10 between bench and chins

     

    6.20.13

    A. Axle Clean & Press (Clean once) Worked up to 250 x 9

    B. Frame Carry

    440# x 80 ft.

    540# x 80 ft.

    440# x 80 ft.

    C. Keg Carry and Load – 50 ft.
    210#, 230#, 250# kegs x 1

    D. Rollouts

    5 sets of 10 between sets on axle.

    6.20.13

    A. Deadlift

    Warm up/work up…

    315×5

    415×5

    470×3

    525×4

    B. Front Squat

    135×5

    225×5

    275×5

    315×5

    345×3

    C1. GHR

    5 sets of 10

    C2. Decline Sit Ups

    5 sets of 10

    C3. Rollouts

    5 sets of 10

     

    6.18.13

    A. Axle Clean & Press (Clean Once)

    225 x 5

    255 x 3

    285 x 4 – PR

    300 x 2 – PR

    B1. Press

    175 x 5

    200 x 5

    225 x 5

     

    B2. 1-Arm Row

    3 sets of 10

    C1. CB Hammer Curl

    3 sets of 15

    C2. Band Pressdowns

    4 sets of 25

    C3. Band Pull Apart

    3 sets of 33

    D. Rollouts – 6 sets of 10 between other lifts

    E. Some plank variations- 3 sets

     

    6.15.13

    A. Log Clean & Press for reps (clean each rep)

    Worked up to 230 x 8 reps

    B. Yoke Walk – 80 ft.

    390#

    480#

    570#

    620#

    C. Husafell Stone – 330# 100 ft. x 1 150 ft. x 1 200 ft. x 1

     

    6.13.13

    Prowler – 90# x 80 ft. x 10 trips w/30s rest.

    Training Log

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    6.11.13

    A. Squat

    225×5

    315×3

    360×3

    405×9

    425×3

    445×2 – PR

    315×15 – PR

    B. GHRs – 10, 10, 25
    C1. Rollouts (Weight vest) – 3 sets of 10
    C2. BKSU (Weight vest) – 3 sets of 10

     

    *I wanted 11 reps with 405. Unfortunately around rep 7 I started seeing stars. Rep 8 and 9 I was getting pretty dizzy and worried I may pass out. Since I train alone and had no spotter I bitched out and stopped at 9 reps. This dizzy BS doesn’t typically happen. But I blame too much caffeine and not enough food before training. But that’s my own damn fault. Either way – I decided to destroy some more squats after that set. Overall I was pleased with the session.

    Training Log

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    6.10.13

    A. Log Clean & Press

    190×3

    210×3

    240×3

    270×5

    280×3

     

    B1. Bench

    135×8

    185×8

    215×8

    250×6

    B2. Chins 3 sets of 10

    C1./C2./C3. Barbell Curls/Band Tricep Extensions/Face Pulls 4 sets of 25/4 sets of 25/3 sets of 30

    BKSU – Weighted – 4 sets of 10 between log press sets

    HLR – 3 sets of 10 between bench press and chin ups.

     

    6.9.13

    Just had a few free minutes so I decided hit a quick unplanned training session in the home gym. I just picked a couple of my weak points (abs/core/low back) that affect my weakest event (yoke) and got some good work in. Because no one ever got worse from doing some extra work.

    A1. Good Mornings – 4 sets of 10
    A2. Rollouts – 4 sets of 15
    A3. Band Pull Aparts – 3 sets of 33

     

    6.7.13

    A. Log Clean & Press (Clean each rep) – Worked up to 225 x 8

    B. Farmers – 220#’s x 80 ft. x 2 runs

    C. Husafell Stone Carry – 330#

    160 ft. x 1

    80 ft. x 2 sets

    D. GHR – 3 set of 10

    Rollouts – 5 set of 15 between log press sets.

    Training Log

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    6.5.13

    A. Deadlift

    135×8

    225×5

    315×5

    365×5

    415×5

    470×10 – PR

    515×5

     

    B. Front Squat

    135×5

    235×5

    275×5

    315×5

     

    C1. GHR – 3 sets of 12

    C2. BKSU – 3 sets of 12

    D. Prowler – 6 trips with 90# and 30s rest.

    E. Rollouts – 5 sets of 15 done between sets of deadlifts and front squats.

    Training Log

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     Deadlifts and Yoke at UGSS a few weeks back.

    6.3.13

    A. Axle Clean & Press (Clean once)

    195×5 2

    25×5

    255×10 – PR

    265×5

     

    B1. Press 115×10 140×10 165×10

    B2. 1-Arm Row 3 sets of 10

     

    C1. Hammer Curl 4 sets of 12

    C2. Band Tricep Extensions 4 sets of 25

     

    Rollouts – 6 sets of 10 done between sets axle, press and rows.

     

    Prowler: 80 yards x 10 sprints w/90#. 30-45s rest.

     

    5.31.13

    Yoke Walk – All 80 ft. runs – All runs beltless except the final one.

    390#
    480#

    530#

    600#

    670# – 16.3 seconds – PR

    Keg Carry Medley – All 40 ft. runs with sprint back. 210#/230# Keg x 2 runs

     

    5.29.13

    A. Squat

    135×5

    225×5

    315×3

    340×5

    385×3

    430×5

    450×1

    470×1

    495×1

     

    B1. Good Mornings – 3 sets of 10

    B2. Rollouts – 4 sets of 10

    C. Prowler Sprints – 80 ft. x 8 trips w/30s rest

     

    5.27.13

    A. Log Clean & Press (Clean once)

    225×5

    255×3

    285×3

    300×1

    B. Log Clean & Press (Clean each rep)

    225×5

    C1. Bench – 235×5, 265×5, 295×5

    C2. Chins – 3 sets of 10

    D1. Barbell Curls – 4 sets of 25

    D2. Band Tricep Extensions – 4 sets of 25

    D3. Face Pulls – 3 sets of 30

     

    5.24.13

    A. Farmers –

    205’s x 80 ft.

    255’s x 80 ft.

    285’s x 80 ft. in 14.2 seconds

    B. Atlas Stones to 48 inches – (no tacky)

    230×3

    300×3 – PR

    240×3

     

    C. Prowler – 90#’s x 8 trips x 80 ft. with 30s rest

     

    5.21.13

    A. Front Squat

    255×5

    295×5

    330×5

    B1. Press

    140×8

    165×8

    190×6

    B2. 1-Arm Row – 4 sets of 10

    C1. Hammer Curl – 4 sets of 10

    C2. Band Pressdown – 4 sets of 25

    D1. Band Pull Aparts – 3 sets of 30

    D2. Rollouts – 3 sets of 15