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10/9/2013 5:42:00 PM - Chase Karnes
Last Lower Body Day Before Nationals

Well today was my last official training day before Nationals. I followed it up with a full body massage (2nd one in a week).

I'll be starting my weight cut process on Friday and will be weighing in next Thursday morning. It's definitely not fun, but it's a necessary evil in my opinion. The good news this may be the last time I ever have to cut weight again. I may be moving up to 231# class for good after Nationals. Next goal is my LW Pro Card.

Between now and the weigh-ins I'll probably get one more massage focusing on my upper back, traps and lower back. I'll also hit some foam rolling and mobility work just to stay fresh.

I actually feel the best I've felt going into a big competition. I'm not feeling beat up like I have in years past. And I'm stronger than ever.

10.9.13

A. Deadlift

405x3
430x3
485x3
540x1
565x1

B. Car Deadlift

800# tire x 5

C. Keg Carry/Sled Drag Medley

180# keg x 80 ft./350# Tire drag x 80 ft.
Rest 90 seconds,
180# keg x 160 ft. w/turn at 80 ft.




NAS Nationals in 9 Days,
Chase Karnes


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