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12/3/2014 2:40:54 PM - Chase Karnes
Full Body Volume - Squat, Partial Hamstring Tear & 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.

My birthday was Sunday and I turned 30 years old. Everyone has always told me that training changes when you turn 30. I had no clue that meant the first day I trained in my 30's would result in an injury, haha. In all seriousness though - on my 7th set and 5th rep of squats of 7 sets of 5 I partially tore my hamstring. As soon as I started out of the hole on my 5th rep I felt my right hamstring pop and I dumped the bar. Once I got up I could feel something wasn't right. I went to the bathroom and it was bruised slightly medial and right in the belly of the muscle. I left the gym and went home to ice it and take some ibuprofen. Then I went back to the gym to finish out training my clients for the day and then finished my upper body work after work.

It doesn't seem to severe and the bruising is going down daily. I also have consulted with some good friends of mine who are Physical Therapist and a manual therapist. From talking to them and my own knowledge I've devised a plan to get things back to normal as quick as I can. I'm just glad it wasn't any worse.


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
15 sets of 12

C2. Band Pull Aparts
3 sets of 33

Chase Karnes

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