ASC LW Pro Strongman Zack McCarley (2011 America's Strongest Man Under 105kg/231lbs)

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  1. 1-8-12
    leg is feeling good today, slightly inflammation actually my right (uninjured) leg feels worse than my left (injured) leg.

    back and biceps (quick, light, higher volume)
    lat pull downs (behind the head,I do not suggest these to novice lifters)
    205x10x3 sets

    DB rows
    80x10x3sets

    wide grip rhomboid row
    160x10x4 sets

    rev BB curl/BB curl 21s superset
    w/70lbs I felt the burn!

    a few HS high rows just goofing off
    180x10
    270x10
    180x10


    home
    stretch

    Pressing from inside the other day
    youtube com/watch?v=r0x6YY9gR60&feature=yo utu.be
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack


  2. 1-9-12
    shoulders and triceps
    light day

    DB military
    60x10
    70x10
    80x10
    90x10

    rear raise/laterals SS
    35x8/8x3 sets

    Bench with Ben Rice for funsies (+band tension)
    135x5
    225x5
    295x2,2,3,2

    overhear rope tricep press
    55x12x4 sets






    1-10-12
    legs and low back

    stiff leg DL
    135x8
    225x8
    315x5
    405x8
    455x8
    500x8 woo! Legs feel fine!

    FS to low box
    135x5 felt bad
    225x5
    275x5x3 sets
    320x3 F-THAT!
    225x5
    called it good, hamstring feels fine!

    Aly's training video I just made, came out pretty good, she is getting STRONG!
    youtube com/watch?v=G6s1NJTRa7s&feature=yo utu.be
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack
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  3. 1-11-12
    MISC (forearm light, abs, calves)
    rev wrist curls
    20x12x3sets

    wrist curls
    50x10

    calf raise
    8 toes in,8 neutral, 8 toes outx3 sets

    russian twist
    10,9,8,7,6,5,4,3,2,1

    yoga ball crunches
    20x3 sets

    leg lifts
    25x3sets
    hamstring felt weird for these, need more ice


    Maybe there was too much awesome resonating from yesterdays RDL 500x8!
    youtube com/watch?v=pTidjEydIuo&feature=yo utu.be
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack

  4. 1-12-12
    back and bicep
    narrow grip palms in pull ups (I dont like to start with these but I wanted to see how I could do)
    bwx5
    45x9
    70x7
    90x4
    115x2 (I probably missed the last one but I am counting it.)

    wide grip behind the head lat pulls
    205x8
    210x8/145x5
    215x8/145x5

    Norm grip lat pulls
    205x8
    305x8

    HS row
    180x10x4 sets (slow eccentric motion)

    BB curls
    70x10
    80x10

    alt bicep curls
    50x5
    70x6 felt good for my bicep to work again!

    Odds and ends video, old and new footage.
    youtube com/watch?v=HQx-xpkGs1s&feature=youtu.be
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack

  5. 11-14-12
    EVENTS

    Monday is my birthday so this was a BARN BURNER!

    Log
    180x3
    230x3
    270x3 (should have warmed up better)
    270x4
    270x4 almost 5, felt light headed.

    Yoke
    335x65ft
    515x65ft, feels heady and I was light headed
    700x65ft feeling better
    belt up for a big set....
    BIRTHDAY MEDLEY TIME!!!!
    yoke-800x65ft
    sandbag-265x50ft
    log-230x5
    tire-700x10
    prowler-+90x180ft

    VIDEO HERE!
    youtube com/ watch?v=p-kDYNhUiZE
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack
    •   
       


  6. 1-16-12
    Shoulders and triceps (I did not realize it til I got to the gym but my body was still toast)
    push jerks
    135x5
    225x5
    275x2
    315x2
    365x0 CLOSE but I realized my legs and shoulders were both toasted from saturday.
    315x4 mad about this....
    315x6 BETTER!

    rear raises
    35x8x3sets

    laterals
    35x8x3sets

    behind the head tri presses
    60x8,8
    70x8,8

    seated DB military
    70x10 god my shoulders are weak and tight today!
    80x10
    90x8 bagh!

    misc pressing

    Log pressing a few weeks old. Aly and me.
    youtube com /watch?v=9tD6EL8v8k4&feature=yo utu.be
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack

  7. subd to steal exercises and bicker

    nice lifts btw... whats your bench/dead/squat/ohp (or any other maxs)
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html

  8. Quote Originally Posted by swollen87 View Post
    subd to steal exercises and bicker

    nice lifts btw... whats your bench/dead/squat/ohp (or any other maxs)
    Bench-I dont bench but when I do it is just under 400lbs.
    Dead- I dont max dead very often, best hitched dead was 725. Right now, Completely raw, mid 6's
    Squat- Dont back squat much but about 500, just hit 500 the other day but it was totally raw, no belt, no wraps.
    OHP- Jerk is about 400. Hit 315x6 on a few occasions, hit it the other day when my shoulder were destroyed so I bet I am good for 315x8.






    Quote Originally Posted by austin.j.taylor View Post
    Your pressing is awesome!
    Thanks, I'll have the video up soon!





    1-17-12
    legs and lower back
    Back squat neutral stance
    135x3
    225x3
    315x3
    405x2 felt ok
    455x1 eh out of the groove
    500x1 no belt, out of the groove, nasty as heck, DONT CARE! hahaha

    Single leg leg press
    DEEP
    190x5
    370x5
    up a little to shins parallel with ground
    460x5 left leg always wants to give out, I think I have a nerve issue here.

    Sumo DL (for funsies)
    135x3
    225x3
    315x3
    405x3 felt back tighten up and hips were tight to begin with, mid back pinchy
    495x3 easy
    585x4 Straps were coming undone, first rep was UGLY! NO BELT, I feel this would go up no problem for ten (with straps) if I worked a little more flexibility, I might do it for fun but I think the tightness in my hips helps with my yoke ability so I will not actively try to get better at a lift that is of no use to me in contest. First heavy sumos in over a year though!












    1-18-12
    MISC(forearms, abs, calves)
    rev wrist curls/wrist curls with finger curls SS
    25x10/50x10 3 sets


    calf press
    8-in,8-neutral,8-out 3 sets

    leg raises
    20x 3sets (mostly to the sides)

    Russian twists
    15lbs med ball x10,9,8,7,6,5,4,3,2,1

    yoga ball crunches
    20x 3sets

    Home---> Farmers INSIDE THE HOUSE!
    It is WAY too snowy outside for safe farmers, I will have to buy some road salt and a shovel and clear a path on the sidewalk when it stops snowing so I CAN do farmers and carries!

    120x 4ft +10 shrugs +10 calf raises
    190x 4ft +10 shrugs +10 calf raises
    260x 4ft 50 in place steps

    RATIONAL FOR IN PLACE STEPS
    The hardest part of a farmers walk is keeping a tight grip on the handles when there is a lot of jarring in the hands.



    Kristyn Whisman loading a 210lbs stone @ 140lbs BW!!!! (NO TACKY!!!)
    youtube com /watch?v=7Sd_YF15eaM&feature=yo utu.be

    Laurion Burchall Killing some training for the Imperial classic this weekend! (log and Prowler/sled drag medley)
    youtube com /watch?v=YQOw9LhUZUo&context=C3 c0bc3fADOEgsToPDskKWH9XLqgR0Vf vWQloSZXly
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack

  9. 1-19-12
    back and bicep

    wide grip pull ups
    bwx10
    +45x8
    55x6
    70x4
    80x2

    DB rows
    135x10x 3sets

    HS low row
    90x8
    180x8
    270x8x 3sets

    alt curls
    70x6,50x6

    something else bicep, been a long weekend!







    1-21-12
    judged the First Annual IMPERIAL CLASSIC. Lots of work, after that I hit some quick lifting.

    stones
    184x3
    245x2
    307x1,3 called it.

    DB press
    45x5
    100x3
    120x2
    175x1 felt tired so I shut it down.




    1-22-12
    Shoulders and tricep
    Push jerks
    135x6
    225x3
    315x3 felt nice and easy
    365x1 ALMOST 2!!!1 gah! Lost it out front.
    365x1 kind of almost 2.... ahahahaha
    315x4 shut it down.

    rear raises/laterals SS
    40x8/8x 3sets

    Behind the head rope press
    60x12
    70x12 x2 sets


    Was going to press DB at home but have not so far, been OVERLOADED with school and training.


    Sumo pulls from last week (585lbsx4 no belt)
    youtube com /watch?v=f41A-hl4fA8&feature=youtu.be
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack

  10. 1-23-12
    legs and low back
    Sumo DL
    135x5
    225x3
    315x3
    405x3 felt off
    495x3 easy but still off.
    585x5 SLOW and felt like crap! My hips were too low and my heels rotated out so it was hard to use my legs in this motion.

    Back SQ
    135x3
    225x3
    315x3
    405x2,2,2 eh. felt easy but would not want to do much more cause I had stone next.

    GO HOME-----

    Stone squats in the dark!
    342x3,2,2 GOD THE TACKY ON MY HANDS TURNS TO GLASS IN THE COLD! NOT HAPPY TODAY!!!!

    last load I grabbed snow on the stone, I think it is in the video I'll post later.



    Last weeks INDOOR FARMERS OF AWESOMENESS!!!!!
    youtube com /watch?v=_BeAg...ature=youtu.be
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack

  11. Last video reposted..... youtube com /watch?v=_BeAgi8MU6c&feature=yo utu.be


    1-24-12
    MISC (abs, forearms, some chest, calves)
    leg lifts
    50x2sets

    calf raises
    8 in 8 norm 8 out x3sets

    wrist roll thing(dowel and rope)
    10x1 both ways
    15x2 both ways!
    KILLER EXERCISE!

    Incline bench
    50x3
    70x3
    100x3
    135x3 helped on a forth. Video will be posted.


    Video of the 500 Squat form the other week.
    youtube com/ watch?v=tLCIzFAlWC8&feature=yo utu.be
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack

  12. 1-25-12
    NO LIFT JUST CARDIO FOR FUN

    stretch
    15 min sprint intervol 45sec recover rate 15sec sprint. Last few were 40-20 but whatever.
    stretch


    Jerk form a week ago 315x6
    youtube com /watch?v=Q7m9JXBGteI&feature=yo utu.be
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack

  13. Where are you coming up with "strongest man under 230" title? Just a question.... your lifts are great, don't get me wrong....
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html

  14. Quote Originally Posted by swollen87 View Post
    Where are you coming up with "strongest man under 230" title? Just a question.... your lifts are great, don't get me wrong....
    ASC is the largest federation (basically the ONLY) for strongman in the USA. I am the LW (105K/231.4lbs) Champion in the pro division (only ~2 pro cards are given out/year). Pros are divided into LW and HW(unlimited). It is VERY hard to earn a pro card and only pros are allowed to enter the Pro level contests.

    Contest footage from 2011 America's Strongest Man Under 105K/231lbs (LW Pro Nationals)
    youtube com /watch?v=vPcmcN1t1nE put the dots in, I do not have 50 posts yet so I can not post a link.










    1-31-12
    Legs and low back

    Single leg leg press
    190x5
    280x5
    370x5
    460x5
    550x5 + a few forced reps

    Trap bar DL (LOW ~1" higher than a standard bar)
    150x8
    240x8 feeling a little fatigued
    370x3
    460x3 eh, feeling light headed
    Belt on
    550x3
    NOT HAPPY!
    Belt off,
    psych up----
    550x15! PR (no video... sad day hahaha) I'd rather have the number than the video.

    Seated GM
    45x5
    135x5
    225x5
    275x5
    225x5
    225x5

    DONE!

    STONES IN THE SNOW THE OTHER WEEK! (in 12F/-11C)
    youtube com /watch?v=-uCvxtYtLwg&feature=youtu.be
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack

  15. I see... you know I have to ask because I'm significantly lighter and our lifts are similar... I also know guys who pull/squat close to 1000 w gear and near 800 raw..... all under 230

    Let me ask this, how many people compete for the pro card
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html

  16. Quote Originally Posted by swollen87 View Post
    I see... you know I have to ask because I'm significantly lighter and our lifts are similar... I also know guys who pull/squat close to 1000 w gear and near 800 raw..... all under 230

    Let me ask this, how many people compete for the pro card
    NAS (North American Strongman, amature ranks) has about of about 6,000 athletes compete annually.
    ASC (American Strongman Corporation, pro ranks) has about 40 active professionals in LW and HW combined.

    I dont want to insult anyone but I do think Strongman is a much more thorough test of strength than powerlifting. Powerlifting is nice and all but it is too divided. High squats, belly benches, and bumped DLs all over the place. If you are a USAPL guy my hat is off to you though, they are TOUGH! I'm not sure if you are calling into question my strength or the validity of my championship. Or maybe you were just curious. Can you clarify?

    I'll be the first to let you know my gym strength is NOT impressive at all, but luckily I dont compete in a gym. My event strength is off the charts as far as a LW is concerned (I dont mean to sound like an ass), but that is what I train for and am specialized in.
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack

  17. Following your log! You are a beast bro, props to ya. Strongman and powerlifitng do not necessarily correlate AT ALL. Achieving pro ststus (platinum level meets correct?) In strongman events is quite the feat. No offense to you Swollen87 but you would probably get destroyed in a strongman meet...

  18. Quote Originally Posted by BigKrabbe View Post
    Following your log! You are a beast bro, props to ya. Strongman and powerlifitng do not necessarily correlate AT ALL. Achieving pro ststus (platinum level meets correct?) In strongman events is quite the feat. No offense to you Swollen87 but you would probably get destroyed in a strongman meet...
    Thanks!

    I earned my pro card in 2010 after winning NAS Nationals in the 231 class. Your location says Washington. Where about? I am in Ellensburg at CWU right now. Originally from Maple Valley/Kent area.
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack

  19. Oh sweet, I live in Tacoma! If you are ever gonna be over this way let me know, we can hit up a training session!

  20. Quote Originally Posted by prostrongmanz

    NAS (North American Strongman, amature ranks) has about of about 6,000 athletes compete annually.
    ASC (American Strongman Corporation, pro ranks) has about 40 active professionals in LW and HW combined.

    I dont want to insult anyone but I do think Strongman is a much more thorough test of strength than powerlifting. Powerlifting is nice and all but it is too divided. High squats, belly benches, and bumped DLs all over the place. If you are a USAPL guy my hat is off to you though, they are TOUGH! I'm not sure if you are calling into question my strength or the validity of my championship. Or maybe you were just curious. Can you clarify?

    I'll be the first to let you know my gym strength is NOT impressive at all, but luckily I dont compete in a gym. My event strength is off the charts as far as a LW is concerned (I dont mean to sound like an ass), but that is what I train for and am specialized in.
    I've never competed before, but I'm more of a functional strength type of guy myself... as a wrestler/construction worker my biggest lifts aren't done in a gym either...

    I'm not insulting, just questioning


    To the guy telling me I'd get destroyed in a strongman comp, you're probably right, I'm 205lbs

    But I can also manage to flip a 400lb+ (no clue how much the actually weigh) cast iron tub into a dumpster..... seemingly common strongman feat of strength

    /swinging a 12lb sledgehammer for 8+ hrs and still managing to pull close to 3xbw the same day, I think I might hold my weight in competition


    Plus, I may have a bit of a competitive additude (can you tell?)
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html

  21. JERRY! JERRY! JERRY!.... hahaha Strongman is fun, there is no better test of functional strength. For a comparison of styles, you said we are close in our gym lifts... Well here are some tire flipping videos of mine.

    1100x11 flips
    youtube com /watch?v=o_xy4FpHtUM

    700x100+ (unofficial world record, I have never heard of anyone flipping a 700 this many times but then again, why would they?)
    youtube com /watch?v=_tY-hjsNRP0

    I am an event specialist.
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack

  22. 2-2-12
    back and bicep

    My back has been hurting a little since my BRUTAL 550x15 on the trap bar earlier this week, but it was good.

    machine rows
    235x8x3

    Bent rows
    225x8x3 back hurts here

    pull ups
    8x3 FAST

    Wide grip rows HS MACHINE
    90x10,10
    180x10
    270x10
    360x10/270x10/180x10/90x10 all drop set.

    21s
    35lbs DBs
    60lbs BB

    called it!

    SEQUIM THIS WEEKEND!!!!! WOOOO!!!!!




    365 push jerk from a week or two ago!
    youtube com /watch?v=YQ-HORN8OrI&feature=youtu.be
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack

  23. 2-4-12
    Events @ Sequim!

    This was my first visit to sequim and it was SO FUN! Literally one of the best overall sessions I have ever been a part of as a group, and I do not say that lightly. EVERY SINGLE PERSON there hit a PR, EVERYONE! So now that I have your attention here is how it went, with some backstory of course.


    Friday I was so wiped out I fell asleep at 3pm and woke up around 515pm grabbed a change of cloths and drove over to Laurion's Place in seattle to stay the night (2hr drive). In hindsight this might have been a bad decision because we all stayed up til about 1:30am just talking and catching up. Morning came quickly at 7am when I woke up to get ready to drive about 2hr and 15min to Sequim with Aly and Laurion. The drive out was fun and after we got there we hung out a while, loaded some equipment and went to lift.

    Log
    220x3
    240x1 true one mot. PR
    240x3
    270x2 a little light headed
    290x3 put it AWAY!
    290x4 .... was too gassed for 5.
    290x2 eh, I was not into that set.

    Yoke
    385x75ft
    475x75
    655x75
    745x75 felt sloppy but everyone said it was fast
    855x40
    855x75 like 4 drops but it was uphill and I was being careless

    Stones
    stone WU with 196,240,315
    tacky on
    315x2
    BIG SERIES
    240-62"
    265-58"
    315,330,340,396- 50" my hand got all dusty on 330 and 340 but I just put more tack on. I was pleased with the run.

    I decided to call it, a lot of people were lifting and I was really just enjoying everything, Nate bolling hit the 396 after me, before yesterday no one had loaded it yet! Good stuff!


    January MISC video
    youtube com /watch?v=XKdNcpqZwWo&feature=yo utu.be
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack

  24. 2-6-12
    Shoulders and tris
    DB at home
    35x5
    85x2,3
    135x2,5
    185x3right,0Left
    shut it down to be safe.

    Gym
    SOHP
    45x5 right shoulder a little beat up
    135x5 lat hurts.
    185x5 EASY!

    OH lockouts
    225x3,5,5,5
    275x3 med height
    315x3 high, just above crown.

    rear raises and laterals
    25x8/8x4sets

    dips (paused and explosive from the bottom)
    +45x8,8
    for reps.
    +45x20 (had maybe 5-6 more)

    I did one other thing that I forgot and decided to shut it down.

    good day!

    185x3 DB from TODAY!
    youtube com /watch?v=t_NorXQtE88&feature=yo utu.be
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack

  25. 2-7-12
    AWESOME LIFTING!

    Legs and lower back

    My training, and lift in general, has REALLY been picking up lately! This is both good and bad, my lifting is going great but I feel my stress levels becoming more difficult to manage and I am loosing sleep over it. Last night I awoke in a cold sweat at 3am and was up for 30-45min. I just need to relax, I plan to meditate for 30 min or so after this entry and to try and center myself/align myself a little better than the last few weeks.

    Farmers at home
    120x80ft
    190x80
    250x40
    300x40+side to side like I was running.
    I think this is a good run on those handles! 1-7/8" handles are BEASTLY!

    Go to gym

    SLLP
    2 platesx5
    3px5
    4px5
    5px5

    TBDL
    150x5
    240x3
    370x3
    460x3
    550x3
    BELT ON (really need to be safe this close to my show!)
    640x10




    VIDEO OF WHOLE WORKOUT EXCEPT LAST TBDL SET (THE VIDEO 2ND BELOW)
    youtube com /watch?v=1oYV4dUlhXY&feature=yo utu.be


    Trap bar DL 640x10!
    youtube com /watch?v=NYAk6FGhf6E&feature=yo utu.be







    2-8-12
    MISC (boring day)

    calves
    45x8in,8mid,8out all x 3 sets

    Leg lifts
    50x2sets

    russian twists
    60

    neck rolls 10/side

    bridges
    10

    bridge pushups
    10 (for shoulder mob)

    Yoga ball crunches
    20x3sets

    DONE!
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack
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