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3/29/2014 12:47:23 PM - Chase Karnes
Strongman Event Day - Yoke Squats w/Video & Sandbag/Farmers

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.

Training went pretty good this morning. Although it was tough dragging my ass out of bed to go train. The move, work and everything else has wore me out - and when my alarm clock went off all I wanted to do was go back to sleep. But after downing 350mg of caffeine I was good to go and headed to the gym.

I hit yoke squats again today as they are in my next contest. And I noticed something today, they absolutely destroyed my glutes. I felt my glutes after these more than any movement I've ever done. (I've never done those barbell loaded glute bridge/hip thrust things so I can't compare). I had a pretty good training session overall. My body feels much better now that I've put back on a little bit of my weight. I'm sitting around 205 in the morning at the moment.

Diet wise I've been eating very similar to my diet preparing for The Arnold through the day. But my evening meals vary. Some have been clean, but I've also enjoyed some Mexican, Chinese, pizza, Italian, ice cream, etc. a few nights since the contest.

A. Yoke Squat
Worked up to:

710 x 2 from 45" pick height (2 inches lower than contest height) - PR

710 x 9 from 47" pick height (contest height) - PR

B. Sandbag/Farmers Medley
270# SB/255# Farmers x 70 ft. w/SB and 35 ft. with Farmers.

220# SB/255# Farmers x 35ft. each.

*I trained these inside because it was raining. And our turf run is only about 35 ft. of usable space so that's the reasoning for the odd distances.

C1. GHRs
3 sets of 10

C2. Rollouts
3 sets of 10

Putting in the Work,
Chase Karnes

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