ASC LW Pro Strongman Zack McCarley (2011 America's Strongest Man Under 105kg/231lbs) - AnabolicMinds.com - Page 2

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

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    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

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    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...
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    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
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    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!
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    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
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    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
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    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
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    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
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    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
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    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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    2-9-12
    upper back and bicep

    not feeling it today, fell asleep after I got back from 8 hrs of school. took an impromptu nap, hahaha.

    wide grip HS rows
    90x8
    180x8
    270x8
    360x8 felt easy
    470x3 WOW! SLOP!
    x5 w/ help....
    drop set time!
    360x8,270x8,180x8,90x8 not too tough.

    Narrow grip lat pull downs
    205x8
    250x8
    305x8,8,8

    HS chin machine thing
    180x8
    250x8
    320x6 tough, I like it but on back days I try not to go so heavy as to not FEEL my back working cause my arms are very strong and often overpower my back if I lift with improper form.

    curls (21s)
    88x 2 sets

    Called it

    Imperial saturday!
    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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    2-11-12
    EVENTS (LOG)

    SOLID day!

    Log
    180x3
    230x3
    260x2
    280x2
    300x1 ek!
    300x4! PR YES!

    OH lockouts
    225x3x2s
    275x3
    move up
    315x3x2
    feeling icky

    rear raises and laterals
    30x8/8x3s

    Bench (norm/narrow)
    135x5/5
    225x5/5
    275x5/5
    325x5/0! hahaha I was getting a little tired

    A few other MISC things.

    No lifting til Tuesday!

    Vid from Sequim!
    youtube com /watch?v=lBwnzorBZ34&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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    2-14-12
    V-day PRS session
    Legs and lower back

    working up to....
    Sandbag carry
    360x50ft
    360x260ft PR WOW!

    Gym

    SLLP
    2-5plat normal progression

    TBDL
    150x3
    260x3
    370x3
    460x3
    550x3 easy!
    640x3 not so easy (back side and quads are SHOT!)
    SUIT ON!
    730x10! PR Video says it all, easy pulls, should have straped in if I wanted more.








    2-15-12
    MISC
    hip lifts 20x3s

    russian twist w/ partner (keeping legs up) 10,9,8,7,6,5,4,3,2,1

    yoga ball crunches 20x3s

    Wrist curl
    50x10x3

    rev wrist curl
    25x10x3

    DB shrugs
    70x20
    100x20 (1 sec pause at top, 2 sec stretch at bottom)







    2-16-12
    Upper back and bi
    wide grip HS row
    90x8
    180x8
    270x8
    360x12,10,10
    drop set next...
    360x10-270x10-180x10-90x10

    lat pull downs
    305x8x3sets

    I typically dont like to invoke fear into people (outside competition) but it was funny today, someone wanted to work in with me so I let him (I always welcome people to work in with me) and he stayed for one set, then watched my set and left.... I dont think he was done lifting but just left without a word.... HAWK-WARD!
    2.bp.blogspot com /-pZQ6g4uprUQ/TvIJ1D1BzrI/AAAAAAAAAfQ/fBloUHBFEnA/s1600/nic-cage-birdhair.jpg

    HS high rows with palms in
    180x8
    270x8
    360x5 HARD
    330x5
    270x8

    bicep curls (DB)
    50x5
    70x5
    80x3


    WICKED LIFT FROM V-DAY! 730x10 on trap bar deadlift and 360lbsx260ft sandbag!
    youtube com /watch?v=tnZJU991Z5I&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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    2-18-12
    JOHNS SURPRISE PARTY!
    Log
    180x3
    230x3 TRUE 1 MOT! PR!
    250x3
    270x3
    290x1-3? (its in the video)
    310x2 PR I know I had more but should have paced myself!
    310x1 STINGER FROM HELL! Might be a rib out! I get it fixed tomorrow....

    Yoke/Keg carry
    300x50ft
    500
    700/200
    850/200 both 50ft.

    One or two other things but I was HURTING! Shut it down!








    2-20-12
    shoulders and triceps (second day in elbow sleeves between sets)
    SOHP
    135x8 felt off.
    185x5 EASY! WOW! 15 maybe....
    205x8 tough!


    rear raises and laterals
    30x8/x8 x 3 sets

    DB skull crushers (like strict tate press)
    45x12
    55x10
    65x10 tough

    press downs
    100x10,10

    some other filler....







    2-21-12
    legs and lower back
    Trap bar DL
    Stinger is still acting up, hard to turn my head, whatever.
    TBDL
    150x5
    260x5
    370x3
    body is hurting a little
    460x3 eh...
    550x3 ouch...
    640x5 EASY! Donno why it didnt hurt but I'll have video up soon.

    Farmers


    Video from last weekend for John's Welcome home
    youtube com /watch?v=V0JfyuCIMPY&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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    IT IS THAT TIME AGAIN! ----> Contest (Arnold) is in less than a week!

    WED core
    butt lifts
    20,20,20

    yoga ball crunches
    20,20,20

    LOTS OF ROLLER

    I dont recall the rest but my abs were KILLED!





    Thursday upper back and bis
    HS rows
    90x8
    180x8
    270x8
    360x8x3 sets

    pull ups
    10x3sets

    alt bicep curls
    50x5
    75x5

    called it good. The last week is a "STAY HEALTHY" week, nothing extremely impressive!


    I committed to St Paddy's Strongest Laddy Contest...

    Date: March 17th, 2012
    Time: 11:00am
    Location: The parking lot of Reser Stadium, Oregon State University, Corvallis, OR

    EVENTS: Yoke/Farmer’s Medley: (750/286)
    Overhead Medley: lwf DB,AXLE,LOG,BB (170, 250, 270, 290)
    Tire Flip1000)
    Duck Walk/Sled Drag350/600)
    Atlas Stones (over bar): (330)


    Should be a good show! But this is 2 weeks after The arnold, so I will not have a chance to train for it.

    Saturday- Light events

    Tire
    700x3,3,3
    875x2,2,3(FAST)


    Really nothing special in these days.
    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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    ARNOLD WRITE UP!

    Log- 320, this event really had me on my heels. I was quite intimidated but I am not the kind of guy to roll over. I find the best way to get better is commit to a show that IS out of your comfort zone and go for it! I showed up never having pressed a log over 310. I started warming up and worked up to 320 for a single in WUs and shut it down. That in its self was a PR. In contest I hit 2, ALMOST 3. I have to say the third was VERY close and I was a little upset for missing it, but I got to smile with a PR.
    320x2

    Medley- yoke/sandbag/farmers, 850/250/350 all 50’. I never actually was able to train this event all the way though. But I felt very confident. This was combining three of my FAVORITE events and Medleys are somewhat of a specialty. I came in unprepared and paid for it. I feel I had the tools for a 30second time but I made 2 mistakes, one small that cost about a second and one big that cost 10-15 seconds. Mistake one, I ran around the yoke forgetting how much they slide on concrete. Mistake two, I grabs the farmers without rolling my hands deep under them, instead I grabbed and went which killed my grip and my chances at a great time. One thing that I think tied into this is that in WUs I hit the 350 for 30ft and didn’t even have a slip. That is what I get for not giving the respect to this event. 49seconds for me, winner was 29seconds. You learn everyday!

    Car Dead-700-800 ish My training for this event has been going so well I was a little overly confident. I realize a few things and made only one mistake. I FORGOT TO TAKE MY SHOES OFF! So when I tried to get into position the rubber on my soles was sticking to the rubber on the mat, if you watch the video it was killer trying to get into position. The two things I realized are that a car deadlift is not a alike to a trap bar as I thought, and I need more practice with a car DL app. After the event I realized I had my shoes on and was a little upset but the guy that wins is the one who is prepared AND makes the fewest mistakes. Again a learning experience.

    Hussafelt- 400lbs for max distance. I was unsure of my position at this point but I knew I wanted to make a big carry. I was unaware of the distance to beat but I did know I had trained this hard and I have always been a good carry guy. I picked up the app in WUs and it was a little heavier than I was used to but it was all good cause I know I just had to go as far as I could, so I did just that. I carried the 400 tombstone 274ft. first place, at least I finished with an exclamation point!

    FINAL- 17th of 54 (I thought there was only 47 but Mike Johnston said there was 54)
    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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    Next show is in two weeks, normally I like to take the week before and the week after a show off but in this circumstance I have modified my training a little bit. I will train for the next week then a week off followed by the contest on 3/17/12.

    3-3-12
    Shoulders and triceps
    Seated DB military
    50x8
    70x3
    80x3
    95x3
    110x3
    120x5 PR

    Rear delts on bench
    35x12x4 sets

    Narrow grip bench
    135x8
    225x8
    315x4-5 Pitiful, I think I was prefatigued.

    DB Tate Press
    100x1.... I need to WU better
    50x8
    80x8
    100x8
    120x6
    I like these! I am going to do them more often!

    I have decided I need to add some upper body mass to improve my log.

    one or two other little things. Showed a few people these
    youtube com/watch?v=GpH0Ymiri8g
    it is one of the things I am freaky good at. I think I will make a vide of them, maybe a set of 20-100. Not sure yet.

    ARNOLD CONTEST VIDEO!!!! --> youtube com/watch?v=VMi8e5CKcOk

    Be sure to like my athlete page on Facebook too!
    facebook com/pages/ASC-Pro-Strongman-Zack-McCarley/328117483891221?ref=ts
    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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    I only have 4 more posts til I can link so I am going to crank them out here.
    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 more
    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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    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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    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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    YAY!






    3-6-12
    Legs and lower back
    trap bar (narrow feet)
    60x8
    150x8
    260x8
    370x5
    460x5
    550x5 FELT BAD!!!!

    SLLP
    190x5
    280x5
    370x5
    460x5
    550x5 needed a little help.

    I think I am still just a little beat up, my left hip kind of hurts today as well.

    Hack squat
    90x8
    180x8
    270x8
    still fetl really easy so I decided to max it out.
    450x10 eh. The machine need to go heavier.

    I WAS going to do stones but decided to save it for Saturday!


    I am getting a few people from my training logs @ my facebook fan page, I love it!
    http://www.facebook.com/pages/ASC-Pr...28117483891221

    Just posted a bunch of photos from the Arnold!

    Two weeks til the next show! Posted the events a few days back but here they are again!

    Yoke/Farmer’s Medley: lwf (350/120), hwf (400/150), lwm (650/231), hwm (750/286)
    Overhead Medley: lwf (70/140/160/180), HWF (100, 160, 180, 200), LWM (130, 220, 240, 260), HWM (170, 250, 270, 290)
    Tire Flip: lwf (400), hwf (550), lwm (750), hwm (1000)
    Duck Walk/Sled Drag: lwf (180/300), hwf (230/350), lwm (300/500), hwm (350/600)
    Atlas Stones (over bar): lwf (150), hwf (180), lwm (270), hwm (330)

    I am HWM. I posted all the weight incase we have a few people interested in competing! Here is a link to the entry form!
    http://www.nastrongman.com/pdf/2011/laddy.pdf
    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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    I WAS supposed to do some core on 3-7-12 but I took a 3 hr nap instead... NOT PLANNED but I went with it, decied I will make it up friday or saturday.


    3-8-12
    upper back and bicep
    HS high row
    90x8
    180x8
    270x8
    360x5x5sets

    HS row with rhomboid emph.
    90x8
    180x12
    270x8x4sets

    DB rows
    100x8 felt easy, felt bored.

    Rock climbers... this is using every variation of pull up 1 RC= 8 pull ups and A LOT of grip work and readjustments
    1.75 RC

    Pull ups x8x2sets

    some MISC back

    Rear delt on bench
    25x12x6sets... TIME TO GET BIGGER DELTS!

    hammer curls
    50x12
    60x5
    75x3 egh. my arms just go dead at heavy weights.

    alt DB curls
    75x4 eh.

    ALSO!
    went to do a rower for a finishing movement and it was a little broke down so I decided on the VERSA-CLIMBER... 256ft in 60seconds! Followed directly by a 2 flight of stairs butt scootch... I could not walk very well. PR woo!

    A had a several requests for a compilation video over the last few months so here it is.... 8 min of my finest lifting
    http://www.youtube.com/watch?v=Ui36q...ature=youtu.be

    DONT FORGET TO LIKE "ASC LW Pro Strongman Zack McCarley" on Facebook!
    http://www.facebook.com/pages/ASC-Pr...28117483891221
    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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    3-10-12
    Events @ Imperial Fitness
    This workout was EPIC! Everyone PR'd on at least one lift. Have not seen such a great atmosphere since Sequim a few months ago!

    Log
    ground to overhead 1 motions
    180x3
    230x6 PR
    250x3 PR
    just C+P
    290x3

    Farmers
    184x150ft
    234x150ft

    Tire
    700x4
    875x3,4 PR on speed
    1100x5,3 called it, my arm was hurting a little bit

    rear flys
    25x12x6sets
    BUILD THOSE REAR DELTS!!!


    Video from this day!--> http://www.youtube.com/watch?v=7PTvr...ature=youtu.be

    EMBEDED
    <iframe width="560" height="315" src="http://www.youtube.com/embed/7PTvrWprADk" frameborder="0" allowfullscreen></iframe>
    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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    3-16-12
    No contest tomorrow. I was in the hospital yesterday for pneumonia. I am home now but down for the count. I have been between 99F and 102.5F. I am on antibiotics now so we will see how this work.

    I am only 7-8 weeks out from the Sequim pro invite! Wo!

    Time to get healthy and get ready!
    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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    3-19-12
    Shoulders and triceps
    (I got lucky!)

    DB military
    50x8
    70x10
    80x10
    90x10
    100x12 SLOW

    I can tell I was still strong but I wore out super fast!

    rear raises
    25x12x6sets

    laterals
    30x8x2sets
    40x10

    flat bench
    225x8
    felt easy like I could do it all day
    225x19 I felt so good til abotu 13 then it began to get REALLY HARD!

    tate press
    30x8
    40x8
    45x8

    nelly presses
    50x8
    60x8
    70x8
    90x6
    100x4
    55x15,15,12


    one or two other things

    I was going to do a demo for the kids while i was on vacation in Seaside, OR. but after posting this on my fan page I got a call from a friend of mine informing me that antibiotics stiffen tendons. After a little bit of research I found that ZYTHROMAX DOES DO THIS! So I got lucky, had to bow out of the demo but still let the kids play on the farmers handles and it was a lot of fun! I am back to lifting tomorrow!
    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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    3-24-12
    Imperial session
    Log just one motions
    180x5
    230x3
    230x1
    230x1 man... just tired... diet has been ****!

    Farmers
    184x100ft
    234x200ft WOW... very winded... hacking up a lung... **** is still in there I guess...
    284x100ft. felt good to handle real weight again...
    FORM NOTE- both of these sets my shoulders were rounded forward and my pics were very rounded backed... TERRIBLE form!

    Rear raises
    25x12x6sets

    one or two other small things...




    Drive to seattle for another workout at NOW fitness!

    This was a cool little place!

    squats (just felt like wasting a day, as a strongman, I really do NOT respect the back squat in any way)
    135x8
    225x5
    315x3
    335x1
    425x1
    500x1 (PR tie)
    550x1 50 lbs PR... but it is hollow... I never squat so of course I set a pr... but felt I needed to share this from my athlete page on FB...


    "So here is how you get a 50lbs PR on squats...
    1. Dont train squats for a few months....
    2. take 2 weeks off...
    3. Get a bad case of pneumonia
    4. take an ADDITIONAL week off (Make sure to stressed out about it)
    5. Come back and PR!

    NOT REALLY!...

    Never heard anything like that... "

    I thought it was funny...

    After that I felt pretty bad ass regardless so I shut it down.





    3-26-12
    shoulder and triceps

    DB palms in (log sim) seated military
    50x8 felt nice...
    75x8 felt tough...
    85x8 eh... right delt is weak.
    95x6 gut check...
    105x1 HAHAHA I know I am stronger than this... poor showing...

    Rear delt raises
    30x12x6-8sets

    standing military

    135x8 WOW! ok short story... I felt my shoulders have been getting tighter and tighter but today I got confirmation... I went to press and almost threw the bar out from my hands in front of me... felt silly.
    readjusted my form.

    185x5 easy...

    205x5 3 reps away from a PR and I decided to shut it down... wow.

    225x3 + 1 jerk. I think I had 4 in me but I decided to save a little. I strict press next week first so I am just getting ready for it.


    bench
    225x8x2 just cause

    (what I am naming) Nelly presses (the weird tricep thing kennelly does)
    50x12
    65x12
    75x12
    85x10

    kickbacks(most strongmen seem to hate these but I think they help...)
    35x8x3sets

    I will have videos up soon!
    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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    3-27-12
    legs and lowerback

    front squat
    135x8
    225x5
    315x2
    365x3 hip achey
    belt on
    365x3 smoked it.
    405x2 called it. ugly.

    Deficit RDL
    off 4in
    135x8
    225x8
    315x5
    3.5in
    405x5
    3in and belt on
    495x5 got ugly.

    SLLP
    280x5
    370x5
    460x5
    550x4 with help, eh, my hip really achey.




    I take a visit to my chiropractor and show most of my favorite equipment. (looks like I need another visit hahah)
    http://www.youtube.com/watch?v=xXK18...ature=youtu.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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    3-28-12
    AM CARDIO
    Sprint intervols
    the way I usually do these is to do 1 sprint every minute...

    seconds 0-40 are medium jog
    seconds 40-60 are sprint at or above a given speed or pace often with added resistance or more incline.

    this morning was an elliptical for 16 sprints.

    Later....

    Abs
    leg lift/ butt lift combo
    10/10
    15/15
    20/20 abs are STILL sore from cardio and grant making me do a standing ab roller!

    yoga ball crunches
    20,20,20

    I have not dont it yet but I plan to do a little bit of ab wheel and obliques tonight after chem homework.

    Video from last press workout!
    http://www.youtube.com/watch?v=j7syJ...MepDrAAb-rQ%3D
    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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    3/29/12
    Upper back
    wide grip pull ups
    bwx10
    45x7-8 form broke down
    70x4-6
    80x4
    90x2

    HS rows (pauses at the top)
    180x10
    270x8
    320x8 (barely paused)
    270x8, 8 no pause
    180x8

    double DB row
    60x10
    70x10
    90x10 felt weird!

    single arm rows
    120x10 KILLED IT! should have gone heavier.

    concentration curls
    45x10







    3-30-12
    Yoke and arm over arm w/ Higa @ Imperial

    Yoke
    155x80ft
    335x80ft
    515x80
    695x80
    795x80 felt a little off
    795x80 felt like a good run but in the last few days I have really been hurting from it. I hate yoke....

    arm over arm
    we sat on a tire and measured out 80ft of rope then attatched it to a prowler and went to town.
    ~300x80ft

    felt good but a little tired, I wish it'd have been heavier.







    3-31-12
    log and stones

    log
    180x3
    230x6 1 mot tie for PR but it was UGLY! Not 100% yet, I feel yoke may have impacted this a bit.
    250x3 one mot (kind of) I give a little leg drive so they were not true one mot, but it was crazy looking)

    Snatches
    135x3
    155x3

    stone
    210x3
    240x3
    310x1 one mot.... felt good
    310x3 one mot PR. I felt a pop in my hips but I feel ok today so we will see if I went out of alignment. Not a bad pop just one that may mean my SI went out but It is over 24hr later and I feel fine.



    SOMETHING INTERESTING- My right knee is swollen. I am unsure what happened but need to bring the sweeling down a bit. I am going to ice, compress, and DMSO. If it is better soon I may not speak of it again but we will see! Just a stumble.

    Lots of videos up on my channel and athlete page!
    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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    I plan to change a little bit of training around but nothing MAJOR. Just doing back and bi today, tomorrow will be RDL and abs.


    3-2-12
    Cardio in the AM
    12 sprint intervols... I was unhappy cause I forgot my bike lock so I had to bike back home before class. I also was watching out for my knee. the swelling has gone down but it has been somewhat diagnosed as an angry bursa. The swelling is very superficial and somewhat watery. I expect it to be just fine by the weekend.


    SOHP
    135x5
    185x5
    215x6-7 PR?
    235x4 BIG PR!

    laterals/ rear raise SS
    30x12/12x3 sets

    I hate to sound like a BBer but I noticed some development today! WOO!

    nelly presses
    50x12
    80x10
    95x10
    50x10,10

    DB flat fly
    45x10,10






    I think that was it, here is an AWESOME video of Grant Higa and me hitting 800lbs yoke runs last friday!
    http://www.youtube.com/watch?v=c8Y8RMl-nf0
    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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    Getting really behind on my logs, been so busy with school and events! When I'm not lifting or doing homework I am sleeping.

    anyway!

    4-3-12
    upper back
    had to change this up cause my knee

    HS rows
    90x12
    180x12
    270x12
    360x12
    270x12
    180x12

    pull ups
    5x5

    a few other things I forgot.





    4-4-12
    legs and lower back

    Just RDL cause knee
    off 1"
    135x8
    225x8
    315x5
    405x5
    off ground
    500x6 was not happy.
    belt on, legit just DL
    550x2 easy no pain or anything, go stopping point.


    abs

    crunches 20x3sets

    some other stuff





    off til

    4-7-12
    DEMO AXLE C+P (for Amped Strongman Benefit)

    If you keep up with my logs (at least better than me) you will know I have not touched an axle for quite a while. This was a good day though

    Axle C+P
    115x3
    175x3
    215x3
    265x1
    303x1
    335x1
    360x1 WOO! PR and the crowd went nuts! I think the Current national record for a LW is 365. but for a LW pr is 355... Not sure. We will see what I can do in May, I will max again then.

    Mike Kromer KILLED a 350 log and locked out a 400 log for several seconds but was wearing running shoes so they were all squishy and he could not keep his balance... man!


    Videos are kind of hit and miss right now, youtube is doing some funny stuff to my videos, clipping text out and stuff, dont know what to think about it.
    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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    4-9-12
    chest, shoulders and tris

    incline DB bench
    50x8
    80x8
    100x10
    120x9 PR felt strong but almost out of control, I did not have cordination cause I have not done these in so long!

    flat bench fly
    50x8
    70x8
    70x8

    Push jerks
    135x5 strict, I could tell my tris and delts were already feeling burnt!
    225x3 crappy
    225x2 much better
    315x2 easy
    STRATEGIC ERROR! This is why you should right your workouts before you go to the gym, did not mean to go this heavy as I did a 360 jerk 2 days ago!
    370x0,0 wow, CNS went ka-put and I started to pass out on the first try.
    315x4,3,3 just a little work.

    felt pretty fried right there so I took a bunch of aminos and BCAAs.

    rear raises
    30x12x6 sets (3 sets at two different angles.)

    Nelly presses (tricep roll backs)
    70x12
    80x12
    80x9... GAH! Triceps were DYING!

    I may have called it here... I was toast!


    Two awesome videos of Grant and I killing events!
    Arm over arm:
    http://www.youtube.com/watch?v=nHNrQtXsePk

    Stones:
    http://www.youtube.com/watch?v=RjdY7-2Sn5g
    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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    4-10-12
    legs and low back
    felt kind of crapy on this day
    FS
    135x8
    225x8
    315x1 just wanted to feel it.

    Def DL
    135x8
    225x5
    315x5 feeling tight in my left trap and upper rib.
    405x5 called it

    Keg toss! a million sets with Adam Bighill (a Canadian football league pro)









    4-11-12
    abs

    a bunch of crap but felt really strong!

    leg lift butt lift complex
    20x3sets

    russian twist
    50x2sets

    decline crunches
    20x3sets




    4-12-12
    upper back and bi

    HS row
    fast up slow down
    180x8
    270x8
    320x8,8
    360x8 fast up and down

    narrow grip lat pull downs
    305x8x3sets

    Super rock climberx1

    norm RCx1

    DB rows
    135x5
    105x5,5,5,5,5

    incline DB curls
    45x8
    35x8,8

    BB curl
    135x8

    Tomorrow at imperial! WOO!
    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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    4-14-12
    Events

    This was awesome because a bunch of the guys from sequim came out!

    1 mot log press
    180x3
    200x3
    220x3
    240x1
    260x1 PR

    yoke (my rib felt funny so I didnt go heavy)
    155x80
    335
    515
    700x80
    700x80 ~13s but I had a stumble in the middle which MESSED me up.

    Arm over arm
    650x70ft, KILLED IT!

    Stone "TABADA"
    28 reps with 210 no tacky









    4-15-12
    shoulders chest and tri
    strict OHP with monst minis
    135x5
    135x5
    155x5,5,5
    good god that was hard!

    rear delt raises
    20x12x3 sets really trying to feel it in the delts

    flat fly
    50x8
    70x8,8
    80x8

    incline bench
    90x10
    105x10
    115x8 right side was all goofy!

    dips
    90x8,8,8







    4-16-12
    legs and lower back
    DL agaisnt double monst mini
    135x8 felt good!
    225x8 not so good hahaha
    315x8
    405x5
    500x3
    550x0 eh
    bands off
    550x1 easy!

    hack squat
    90x8
    180x8
    270x8
    360x8

    was planning on some keg and farmers but decided to rest up, good thing cause the day after I was TOAST!






    4-17-12
    abs
    short and sweet

    russian twists
    50x2sets

    side plank
    15sec x2
    30s

    V up combo w/ weight in hands
    20x3 sets KILLER!


    lots of rolling!


    Maybe one or two things tonight but that is pretty much it!
    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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    Officially a week behind!

    last weeks back day was ok, nothing of note.



    EMERALD CUP!
    Man oh man was it fun! I was in the Met-Rx booth all weekend signing autographs for fans and giving out samples. Was on my feet for about 12-14 hrs a day for 2 days, knees actually began to hurt! this was crazy cause I have good knees. Only bad thing was that traffic was so crazy from this show that I was not able to hit the gym over the two days so I did on sunday. Saving yoke for next week cause my knees and feet were achey, something noteworthy and very strongman savy is that IT IS ALWAYS MORE BENEFICIAL TO SHOW UP HEALTHY THAN RISK AN INJURY BY PUSHING WHAT MY BE YOUR BODY DEMANDING YOU STOP!





    4-22 shoulder and tricep (events)

    This was a special one cause I got to lift with two of my good friends, Grant Higa and Ben Seath!

    log one motions
    180x3
    230x3
    250x1
    270x1 Pr
    no more 1 mot
    300x2 passy-outy STRONG THO!

    Axle
    213x2
    213x3 strict press for Ben Seath
    called that

    rear delt raises
    20x12x3 sets

    dips MISC

    a few other things, not sure




    4-23
    Legs and low back (working mostly speed)

    front squat against 100lbs tension at top
    135x8
    225x5
    225x5
    275x5
    275x5
    225x5

    DL against 200lbs at top
    135x5
    225x3
    315x3
    405x5

    farmers
    110x250ft
    180x250ft
    250x125ft
    305x120ft PR with my 1-7/8 handles

    keg toss over 16ft wall
    keg ~25lbs

    5 got over out of about 20 or more tries.

    Video from most of this WO!
    http://www.youtube.com/watch?v=BVcVtlaMxmI




    4-24
    hill sprints with Pro Canadian Football Linebacker Adam Bighill
    I got 5-6 sprints after WUs, he put me through the ringer with 10! My low abs need work, my foot speed needs work!

    we then went and did abs

    russian twists
    50repsx2sets

    jack knives (V-up type motion)
    25x2

    side planks
    30sx2sets

    Froggers (v-up variation)
    25x2

    leg flutters
    30second
    60second

    ab wheel
    12x2

    decline banded sit ups
    12x2 (this was DEATH!)

    We decided to call it there, he had been working out most of the day and I worked out all day the day before so we were both beat up! Next time he is in on keg tosses @ the 16ft wall!





    4-25
    upper back and bi

    lat pull downs
    135x8
    275x8
    275x10
    275x12 really feeling good (in the lats)

    wide grip HS rows
    220x10
    310x8,8,8
    400x10 egh! ugly!
    220x5

    DB rows
    110x8
    125x8
    135x12

    BRO-CEPS with Jason and Rey!
    bicep curls
    21s with 110 bar
    21 rev grip with 70

    alt bi curl
    50x8

    called it good, more attention than I usually give my biceps.


    Sequim and a bunch of demos are coming up soon!
    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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    4-29
    Strict Press
    45x8
    135x5
    185x3
    225x1
    250x1PR
    260x1PR

    Flat chest flies
    sets of 8-12 with the full machine stack.

    rear delt flys
    25x12x3






    4-30
    RABB fitness in Kennewick,WA

    yoke (I heard the yoke was 160-180 so I treated it like 160, but all weights could be +20lbs)
    160x75
    340x75
    520x75
    700x75
    belt on
    850x75 (solid first half with a drop at the end, I was so displeased I had to do it again.
    850x75 MUCH BETTER! Possibly the best I have ever moved with that weight!

    Arm over arm
    400x70ft eh,
    700x70ft HOLY CRAP! Heaviest AOA I have ever tried!

    Stone loading (~52-54")
    240x2
    306x1
    330x1
    tacky up
    375x1






    5-1-12
    rear delt fly ladder (really like this)
    (angle 2)20x12
    (no rest, angle 3) 20x12
    )no rest angle 4) 20x12
    ..
    ..
    ..
    no rest angle 8- 20x12
    standing lateral raise 20x12

    This BLEW my shoulder UP! Awesome!

    triceps kickbacks
    35x8x3 (with pause at top)

    dips 12x3

    one or two other things I forgot about








    5-2-12
    Abs
    froggers
    25x3sets

    toe touch leg lift
    25x2 sets

    ab wheel 25x2

    decline sit ups against band
    12x2

    decline sit up with no resistance
    12x1

    russian twists
    25x3sets










    5-3-12
    Upper back (just trying to focus on lat work)
    lat pull downs
    275x8x3sets

    HS row
    180x12x3 pauses at contraction

    machine row
    225x8x3

    cable lat pull over
    100x12
    110x12
    120x12 feet were coming off the ground!
    80x15 Fast as I can, this was wicked tough!

    row ladder (no rest between sets)
    5x5
    15x5
    25x5
    35x5
    45x5
    55x5
    65x5
    75x5
    85x5
    95x5
    105x5
    Dripping sweat!

    2nd set
    10x5
    20x5
    .
    .
    .
    .
    .
    .
    90x5
    100x5 TOAST!

    alt bicep culrs
    50x5
    70x6 easier than most days!


    only one week out from Sequim strongman show!
    http://www.facebook.com/events/320066088028801/
    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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    RABB Fitness visit! Yoke, arm over arm, and stones with some video of Pete on log and Mike on AOA

    http://www.youtube.com/watch?v=AuQnI...ature=youtu.be



    New twitter account--> https://twitter.com/#!/ZackMcCarley
    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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    Tomorrow is Sequim! Massive show with only a few invites to some very elite athletes! I am stoked for this contest! Time to tear it up!
    http://www.facebook.com/events/320066088028801/
    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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    Write up

    Keg toss- honestly, I was worried I may not clear 2 kegs, I got 2 of 6 over and almost for #3 several times but failed. I simply need work on this event and was OUT CLASSED by the competition. No excuses.

    Medley- I took 2nd I believe, I was not happy about this cause I wasted several seconds on the axle but when I regripped it I killed it. Solid DBs and log though.

    Axle Max- SO SO SO close to 365. Only got 320 though, I am not too upset cause I just got done with the medley and my triceps were a little toasty.

    Yoke- 810-850? I don’t know what it was but it was light and fast! I felt strong but once I began moving there were a few potholes in the course. I was not worred but ti turned out my yoke was just a little high, I was aweare it was but did not think anything of it. After I began running I hit 2 potholes, dropping the yoke to the ground and causing me to have to repack and start over, I was very mad about that.

    Stones- I finally had a good event with zero mistakes (kegs had no mistakes but I need more work). I got first on this event loading the 350 stone 7 times in 60 seconds with a brief break when I went over to showboat a little. I MAYBE had 8 but honestly 7 was difficult, 8 would have been a toss up.


    Overall- Grant Higa won the show! I am honored to have competed with my mentor and feel blessed that I have such a great friend and fierce competitor in Grant. WE WILL MEET AGAIN GRANT! NEXT YEAR I AM COMING FOR YOU!
    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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