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3/25/2014 6:48:55 PM - Chase Karnes
Overdue Log Update - Deadlifts & Log Press

I am currently training for the task of becoming a new dad while balancing training, work, buying a new house, moving and life... While preparing for my next competition, St. Louis' Strongest Man. This will be held on May 10th. I’ll be competing in the Lightweight 231# division. I also will also be defending my title as St. Louis' Strongest Man 2013.

Wow... this week has been crazy busy. My wife and I moved into our new home on Thursday. We've put in 14+ hours every day from Thursday-Sunday between moving, unpacking and putting things where they go. But we were able to get everything done and we are ready for the baby to arrive now. Everything is unpacked, in it's place and every room is decorated. I also bought a zero turn mower over the weekend - so my test levels are probably up.

I ended up not training events over the weekend. I won't make an excuse that there wasn't time, even though it was very limited. I just chose not to.

Ok, so to the training. Last Wednesday I hit deadlifts and front squats. Then on Monday I hit log clean & press. When I was warming up for the log I had really bad shoulder pain in my right anterior shoulder. Now, I rarely have shoulder pain and haven't in years. But after a quick assessment of myself I realized it was actually a few huge knots in my trap. So after about 30 minutes of SMR with a LAX ball and foam roller I was finally ready to press pain free.

3.19.14
A. Deadlifts (touch and go)
275x1
315x1
385x1
445x1
500x1
555x5 PR

B. Deadlifts (beltless, dead stop on each rep, 1 min. rest)
405x3
405x3
405x3
405x3
405x3

C1. Front Squats
135x5
225x5
265x5
305x5
345x5 - Add belt

C2. Rollouts
4 sets of 12



3.24.14
A. Log Clean & Press (Clean once)
135x5
175x3
200x1
225x1
250x1
280x6
300x1

B. Log Clean & Press (Clean each rep)
200x5
200x5

C1. Overhead Press (Strict)
135x5
165x5
185x5
205x5

C2. Pull Ups
4 sets of 8

D. Lat Pull Downs
3 sets of 9

E. Curls
A few sets of some high reps with dumbbells.




Because Nobody Really Cares What You Curl,
Chase Karnes


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