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1/16/2015 4:28:41 PM - Chase Karnes
Off-season - Deadlifts, Front Squats & Block Pulls

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.

Things are moving along nicely. Weight gain is steady right around 1 pound a week since after England back in October. I can definitely tell I'm putting on some nice size and I'm weighing in around 210 at the moment. My hamstring is also healed up nicely so things are headed in good direction.

1.14.15

A. Speed Deadlifts - Rest 1m btw sets
420x2
420x2
420x2
420x2
420x2

B. Deadlifts
480x1
540x4

C. Front Squats
135x5
225x5
285x5
325x5
365x3
325x5

D. Block Pulls - 4 inch.
420x10
480x8
540x8

E1. Hanging Leg Raises
3 sets of 10

E2. Rollouts
3 sets of 15

E3. Band Pull Aparts
100




On to the Next One,
Chase Karnes


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