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11/27/2014 7:47:15 AM - Chase Karnes
Full Body Volume - Squat, Press, Pull/Chin Ups and a Progress Pic

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.

Training is going good and I'm noticing some small changes on the hypertrophy side of things which is nice. Once I got home from England I was walking around at 196 pounds. I'm currently sitting around 202 and still fairly lean. I'd like to see 215-220# eventually, but I'm in no rush as I don't want to put on a lot of extra fat in the process. My shoulders, arms and legs are noticeably getting bigger.


I'm currently on week 5 of this 6 week training phase. This is a light week and next week will end the phase with a heavy week. I'm excited about my next training phase as it's still pretty heavy on the volume side, but I'll be incorporating strongman events once again. I'll also be pushing my reps a bit higher than this phase on some lifts.

A1. Squat

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

B1. Strict OHP

B2. Hanging Leg Raises
5 sets of 10

C1. Dips
10 sets of 15

C2. Band Pull Aparts
3 sets of 33

Chase Karnes

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