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10/27/2014 7:16:07 PM - Chase Karnes
Day 1 of Next Training Phase. Full Body Volume And My Current Goals.

I am currently coming off of a year and a half of almost constant training for a competition. I just finished up competing for a while with a 2nd Place finish at NAS Nationals and a 3rd Place finish at SCL England. I'm taking the next 14 weeks off from strongman events and will be putting on some weight and size during that time. I'm also adjusting to raising a new baby boy while still working, training and living life.

Today I started my next training phase. My main focus during this time is to gain some weight. I'll be pushing the volume pretty hard and going back to my roots of full body 3-day a week training for mass. It's pretty basic overall. But it works. This is similar to how I trained as an intermediate lifter and put on some quality size (and strength). The squat, deadlift, incline and overhead are 5/3/1 base, but modified for more volume. Then everything else is just pushing the volume hard. I have to credit Wendler for most of the thought process behind this. Although I've made some personal changes and tweaks. While I'll definitely welcome any strength gain, that's not the focus. After 14 weeks I'll probably find a competition to qualify for Nationals and add some events in for it. However my main focus will still be weight gain.


A1. Squat

A2. Pull Ups/Chin Ups
5 sets of 10 on each (100 total)

B1. Strict Overhead Press

B2. Face Pulls
5 sets of 20

C1. Dips
3 sets of 20
2 sets of 10

C2. Hanging Leg Raises
3 sets of 10

That Was Rough,
Chase Karnes

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