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

[prostrongmanz]

1/2/12
legs and low back
narrow stance low front box squats (deep!)
135x5
225x5
stretch
275x5x3sets
315x5 HARD!

Romanian Deadlift
135x5
225x5
315x5
405x8 hams are a little tight
495x6 wow, I didnt think I'd get this!
545x4 last one was a little hitched, my abs are weak in this motion.
565x2 beltless, abs are a little weak.

stretch and spot Ben Rice for a few sets, his bench is coming along!


Video from todays workout!
youtube com/watch?v=h1EvJzgHEgU&feature=yo utu.be

[prostrongmanz]

1-3-12
MISC (abs,forearms,claves, VERSA CLIMBER!!!!!)
Rev. wrist curls
25x10x3sets

wrist curls w/ finger curls
50x10x3sets

leg lifts w/partner
25x4sets

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

ab wheel knees to feet
20x2sets

side plank
30sec each side

side crunches
20 each side

Versa climber
WU
1 min max feet= 226ft in 60 sec. I almost threw up after, AWESOME!




Aly hitting some prowler last week!
youtube com/watch?v=mBFgKDJqPvs&feature=yo utu.be

[prostrongmanz]

1/4/12
back and biceps
bent rows wide grip
135x8
225x8
275x6
315x4
very BB-er thing to do but I dropped the weight cause I was not feeling the motion in my muscles
225x8

narrow grip pull ups palms facing each other
45x8
70x6
90x3+.9 of a rep, so close!
100x2+.99 of a rep! AGH!
My biceps are going dead on some of these motions even after 3-4 reps, but they are getting better, I had some nerve issues with them after I hurt my shoulder.

wide palms in rows for mid back development (a weak spot that causes me pain due to under-development)
90x10
140x10,10,10,12

Barbell rev curls/ norm curls SS(superset)
110x8,8 almost died...
90x8,8
90x8,8


stretch and chat with a friend.

Yoke last week
youtube com/watch?v=aThpEjG27eE&feature=yo utu.be

[prostrongmanz]

1-5-12
BAD NEWS
I strained my left hamstring riding my bike when I slipped on ice. So mad about ti but eh, got to my chiro and I am feeling better.


however, this is a good opportunity for others to see what I do when this happens.

Treatment plan

1-eat ibuprofen every 4-6hrs (I am not a fan of ANY pain killer but I am using it for it as a NSAID)
2-ice
3- elevate when easy to do so
4-DMSO and ibuprofen (topical)
5- REST! and hope... I have never got a strain in my hamstring before.

I plan to be back within a week, I will continue to train upper body as there is nothing wrong with that!


video from a few weeks ago of Ben Rice (World class deadlifter/4x WABDL World Champion @198+220)
youtube com/watch?v=uNpmcF5niAQ&feature=yo utu.be

[prostrongmanz]

BACK TO THE GYM!

My hamstring is still a little strange but it has made major improvements....

day one- day of injury, went from feeling fine to limping when I walked. between 1st and 2nd degree sprain

day two- much better, could only feel it when I had to pick something off the ground.

day three (today)- WAY better, I can pick things up and it des not hurt, I stopped taking oral ibuprofen, still ice, compression, elevation, and DMSO/ibuprofen on area. Managed an excellent lift. only issue is the DMSO is giving me a little bit of some chemical burns. Oh well.


1-7-12
shoulders and triceps
strict log press (at home)
155x5 felt light headed
205x5x5-6 sets, lost count, third to last set was BRUTAL! I almost passed out and That is when I lost count of my sets.

TO THE GYM!!!!

rear raises
30x5x5sets

lateral/rear raise SS
30x8/8
35x6/6
45x4/4
50x4/4
55x2/2 just realized I did an extra set.... cool

triceps

close grip incline bench
225x8 dont like these!

dips
+90x9,8,8,7 eh! tris tired!

behind the head rope presses
not sure of the weight x12,12,12 tired!

Triceps came home dead! hahaha

overall- one of the most beneficial things someone that is injured can do is have strict dedication to healing, the second best thing they can do is to stay positive and upbeat.

Aly stone loading 125x5
youtube com/watch?v=g9NQrS0gENs&feature=yo utu.be

[prostrongmanz]

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

[prostrongmanz]

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

[prostrongmanz]

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

[prostrongmanz]

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

[prostrongmanz]

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

[prostrongmanz]

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

[swollen87]

subd to steal exercises and bicker

nice lifts btw... whats your bench/dead/squat/ohp (or any other maxs)

[prostrongmanz]

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.

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

[prostrongmanz]

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

[prostrongmanz]

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

[prostrongmanz]

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

[prostrongmanz]

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

[swollen87]

Where are you coming up with "strongest man under 230" title? Just a question.... your lifts are great, don't get me wrong....

[prostrongmanz]

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

[swollen87]

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