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1/1/2015 11:49:05 AM - Chase Karnes
New Training Program/Nutrition/Current Goals and 1st Lower Body Session.

I am currently in an "off-season" phase focused on putting on some serious bodyweight while still getting stronger and improving my worst strongman event, the Yoke Walk. I'm also raising an awesome baby boy, while still working, training and living life. My next competition will be the USS National Championship in late June where I'll be competing in the 220# class.

After the "Hope" competition I planned to get back to training that following Monday. As I started working up on squats my hamstring had a different idea. I stopped the session and saw my Chiro who did some manual therapy on it for me. He said it needed at least a week of rest, so I listened and hit an upper body session in the home gym on Christmas Eve.

I postponed the start of my new program to this past week. I'm pretty excited about my current program and I'm looking forward to what happens over the next few months. Due to my schedule I really can only commit 3 days a week to training. Plus when I'm training events recovery is tricky with a 4th day. I've gone back to an lower/upper/events split. Each sessions is pretty high volume overall and pretty lengthy. The lower body days will be around an hour and a half minimum. The upper body day will be 1 hour 15 minutes to 1 1/2 hours.

Below is my current template. This follows the 14 day split rotation I like to use.

Week A.
Monday
A. Speed Deadlifts
B. Deadlifts
C. Front Squats
D. Block Pulls
E1.Hanging Leg Raises
E2. Rollouts
E3. Band Pull Aparts

Wednesday
A1. Incline Bench
A2. Chin Ups
B1. Strict Log Press
B2. Blast Strap Row
C1. Neutral Grip DB Overhead Press
C2. Alternating DB Curl

Saturday
A. Axle Clean & Press
B. Yoke Walk
C. GHRs

Week B.
Monday
A. Squat
B. SSB Squat
C. SSB Good Mornings
D1.Hanging Leg Raises
D2. Rollouts
D3. Face Pulls

Wednesday
A1. Strict Overhead Press
A2. Pull Ups
B1. Bench Press
B2. Seated Row
C1. Neutral Grip Incline DB Press
C2. Machine Curl

Saturday
A. Log Clean & Press
B. Yoke Walk/Farmers
C. Atlas Stones

Yoke/Farmers Layout:
Week 1: Yoke
Week 2: Yoke
Week 3: Yoke
Week 4: Farmers
Week 5: Yoke
Week 6: Farmers

I'll alternate Week A. and Week B. for 6 weeks total. Then the 7th week will be a deload week.


On the nutrition end of things I'm working with EliteFTS team member, Mike Mastell. He gives me weekly calories and macros to hit each day. I decide what foods to eat to hit those numbers. The majority of my diet is:

Ground Beef
Chicken
Ground Venison
Venison Steak
Venison Jerky
Venison Summer Sausage
Pasta
Rice
Potatoes
Whey
Casein
Heavy Whipping Cream
Butter
Coconut Oil
Oatmeal
Peanut Butter
Cheese
Dark Chocolate
Ezekial Cinnamon Raisin Bread
Tuna
Eggs
Egg whites
Dextrose

Supplements:
Protein powder (whey/casein)
Carb powder (Dextrose/Karbolyn)
BCAAs
Leucine
Superfood
Zinc
Magnesium
Caffeine
Z12


First training session of my new program. I was still a little cautious to keep from aggravating my hamstring. I felt it a little on front squats and decided to not work up any heavier.

12.28.14
A. Speed Deadlifts - Rest 1m btw sets
420x1
420x1
420x1
420x1
420x1
420x1

B. Deadlifts
480x1
510x5

C. Front Squats
135x5
225x5
265x5
305x5
265x5

D. Block Pulls - 4 inch.
390x10
450x8
510x8

E1. Hanging Leg Raises
3 sets of 10

E2. Rollouts
3 sets of 15

E3. Band Pull Aparts
100




Time to get Jacked and Strong,
Chase Karnes


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