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11/20/2014 6:11:31 PM - Chase Karnes
Full Body Volume - Squat/OHP/Chins/Dips & more...

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.

I'm really enjoying this training phase so far. I just started week 4 and things are feeling really good. I'm slowly gaining weight on the scale and I'm definitely seeing some visible differences. My squat is feel great from squatting twice a week. It's also a nice to have a break from the strongman events for a while.

This phase last 6 weeks and then I'll be deloading before starting my next 6 week hypertrophy phase. I'm pretty excited about the next phase.

11.16.14

A1. Squat
135x5
225x5
310x5
350x5
395x5
395x5
395x5
395x5
395x5

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

B1. Strict OHP
95x5
135x5
160x5
185x5
205x5
160x12

B2. Hanging Leg Raises
5 sets of 10

C1. Dips
12 sets of 12

C2. Band Pull Aparts
3 sets of 33




On to the Next One,
Chase Karnes


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