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10/28/2013 7:28:04 PM - Chase Karnes
First day back in the gym after Nationals and what I'm training for.

I am currently training for The 2014 Arnold Amateur Strongman Fitness World Championships. This will be held at The Arnold Sports Festival Feb. 28th through March 2nd in Columbus, Ohio. I’ll be competing in the Lightweight 185# division.

After a solid 8 days off from all training after Nationals I got back at it today. Everything felt pretty good and I got some good work in. Nothing too crazy. Typically I go into an "off-season" phase after Nationals, but since I'll be competing at The Arnold in a little over 17 weeks my contest prep has begun. Today started phase 1 which will last 8 weeks, followed by a deload week and then another 8 week phase bringing things together for the big competition.

Since the 200# World Championship is held in Finland this year in the month after my wife and I are expecting our first child that competition is out of the question. But since I qualified for the 185# Worlds that are 4 weeks before she is due I figured I may as well diet down and give it a shot. I should be able to make the cut from 195-200 pretty easily. At the moment I'm 210 - so the dieting process will begin very soon.


A. Log Clean & Press (clean once)
190 x 7
220 x 7
250 x 7

B1. Bench Press (paused)
195 x 7
225 x 7
260 x 9

B2. Chest Supported Row
190 x 7
225 x 7
255 x 15

C1. Barbell Curl
3 sets of 25

C2. Band Pressdowns (EliteFTS Grey Band)
3 sets of 25

D1. Band Pull Aparts
3 sets of 30

D2. Ab Wheel Rollouts
3 sets of 12

On to the next one,
Chase Karnes

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