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1/6/2014 8:08:35 AM - Chase Karnes
Deload Week + Phase 2 of Arnold Prep

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.

Saturday was the start of my deload week which means a few things. First of all that means phase 1 of my prep for The Arnold is coming to a close. I'm very happy with how things have came together during this phase and even happier with where I am going into phase 2. It also means Phase 2 is fixing to start and The Arnold is less than 8 weeks away.

1.4.14
A. Circus DB
Worked up to 115x3 each side

B. Farmers
185x70 ft. x 2

C. Atlas Stones to 54 inches
230x5
230x5

D1. Bent Knee Sit Up
3 sets of 12

D2. Rollouts
3 sets of 12

D3. GHR
2 sets of 15


Going into Phase #2 of my Arnold Prep I'll be hitting more events (some with more frequency) and less gym lifts. I'll be focusing on peaking on the deadlift, front squat and log press. I'll be focusing on increasing my speed on yoke/farmers. On the circus DB and atlas stone I'll be looking to increase my work capacity and endurance as these will be high rep events. The Husafell stone I'll be working to perfect my technique, increase foot speed and increase total time under tension.

Below is my template going forward. There's always a possibility I may modify things depending on how I feel, etc. For example, typically I train yoke every other week. But typically I'm training for a 700+ pound yoke. Our Yoke at the Arnold is 630 pounds and quite a bit lighter than I'm used to training for. So during this phase I plan to train the yoke each week, but with less volume. Being a submax weight I think the increased frequency will serve me well.

Week A.

Saturday
A. Circus DB
B. Yoke
C. Atlas Stones
D. GHR

Monday
A. Log Clean & Press
B1. Strict Overhead
B2. 1-Arm DB Row
C1. Hanging Leg Raises
C2. Rollouts

Wednesday
A. Front Squat
B. Deadlift
C. Farmers Walk

Week B.

Saturday
A. Circus DB
B. Yoke
C. Husafell Stone
D. GHR

Monday
A. Log Clean & Press
B1. Incline
B2. Chin Ups
C1. Hanging Leg Raises
C2. Rollouts

Wednesday
A. Front Squat
B. Deadlift
C. Farmers Walk
D. Sandbag Carry

I'll alternate Weeks A. and B. for 6 total weeks, followed by a deload. Then some time off for rest/recovery and then The Arnold.




Deloadin',
Chase Karnes


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