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

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    5-13-12
    shoulders, chest, triceps

    Strict press with minis against
    45x5
    135x5
    155x5,5,5
    165x5
    175x4 AGH! PR anyway.

    Rear flys
    25x12,12,12

    Incline bench
    80x12
    90x12

    Incline fly
    70x6

    Flat machine fly
    265x8,8,6

    Delt ladder (one giant set)
    20x12@2
    20x12@3
    @4
    @5
    @6
    @7
    @8
    20x12 standing
    This KILLS you!

    Kick backs
    30x12
    35x12,12
    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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    5-14-12
    Legs and lower back

    Front squat against choked minis + purples
    45x5
    135x5
    225x8,8
    Bands off
    315x8 quads were FRIED after the first 225 set so this was good to finish at all!

    GMs against purples
    135x8
    185x8
    225x8
    245x6
    hams were FRIED!

    Thorasic extension
    +45x12 felt it a bit
    against black mini
    x12
    x12
    x12
    x12

    Mega fried out! Awesome session!





    Video from Sequim Pro Invite
    http://www.youtube.com/watch?v=Z2jT-HFqB6k
    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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    5-13-12
    Shoulders, chest, triceps

    banded strict press against black minis
    45x5
    135x5
    155x5,5,5
    165x5
    175x4 AGH! this was HARD! I a guessing ~90lbs at the top.

    rear delt raise @3
    25x12,12,12

    Rear delt ladder
    20x12@2
    @3x12
    .
    .
    .
    .
    @8x12
    standing lateralx12

    Machine flies
    275x8x3

    Nelly press
    70x12
    80x12
    90x12

    other stuff







    5-14-12
    Legs and lower back
    front squat against bands (black mini+purple)
    45x5
    135x5
    225x8,8
    bands off
    315x8 (beltless PR)

    GM against bands (purple)
    135x5
    185x8
    225x8
    245x6 AGH! So hard! so fried!

    thorasic extension
    45x12
    against black mini
    x12
    x12
    x12
    x12 FRIED!

    Awesome day! Love bands!










    5-15-12
    Abs
    froggers 25x2
    toe rise/touches 25x2
    side planks 30sx3
    ab wheel 20x4







    5-16-12
    Upper back and bicep
    upright rows
    135x8wide,8med, 8narrow
    185x6,6,6

    HS rows
    180x12
    270x12,12,12,12,12

    row ladder x5 reps @ each weight
    10,20,30,40...90,100
    100,90,80,...20,10 (on video)
    www.youtube.com/watch?v=UeuovjzQqAc

    DB Bicep curls
    50x15 (stood there forever! felt bored before I felt tired!)



    5-19-12
    Kennewick Exhibition
    Arm over arm from HELL!!! ~58 seconds!

    Stone loading
    250,306,330,375 ~17.5s

    http://www.youtube.com/watch?v=qRm-MxfXUWY

    New event schedule is up on my Facebook fan page!
    http://www.facebook.com/pages/ASC-Pr...28117483891221

    First article on pre contest supplements up on my blog
    http://zackmccarley.blogspot.com/
    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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    Honestly not been feeling my best lately, I think the stress of school, travel, training, demos, and life in general is chipping away at me. My training from the last few days has been sub par but it is ok, everyoen has off days and off weeks, I have been going hard and just need to let my body do its thing.... and HEAL!



    5-21-12
    shoulders triceps chest
    log press with my new 12" LOG!!!!!
    100x5
    150x3-5
    200x3
    240x3,3,3
    called it for log

    felt strong so I went and decided to jerk, POOR DECISION!

    Jerks
    135x3
    225x3
    315x1 felt like a toy
    365, lets break this set down...
    WALK OUT- felt strong, NOT light headed (usually I feel like crap at this weight), drove this thing up FAST!
    LOCK OUT- got it to lock out but didnt realize I threw it so hard so when I rebent it dropped back down and unlocked my elbows missing the first rep.
    ROUND TWO- still on my shoulders I realize my mistake and go for a split jerk, as I hit the bottom my right hip feels off and I lose balance!
    WEIGHT SMASHING MY HAND- yup, weight went from overhead to my shoulders and hit the rack launching the weight onto my hand. It was not good that my hand decided to get between the bar and the safety pin, there is footage of this epic bail/fail and it will go up eventually but not right now.... smashed my hand pretty nice, no stitches needed but there was blood and a possible fracture, I decided to tape my hand and hit some more weights...

    delt ladder
    20x12@3
    @4
    .
    .
    .
    .
    @8
    standing x12
    I think I am beginning to overtrain on these, they are a LOT of volume!

    kickbacks
    45x8x8
    50x8
    need more heavy kickbacks in my life

    incline bench
    135x8 hand is kind of jacked
    205x5
    225x8

    incline flies
    50x12
    70x12
    75x8
    50x12


    To top this crappy day off Aly (my girlfriend) hurt her back pretty badly so I was in a mental funk.




    5-22-12
    Legs and lower back
    My hand still hurt and swole up pretty nice on this day, tape and straps and I was ready to go!

    front squats- I did not feel ready mentally or physically for these.
    135x8 felt like crap
    225x5 felt good!
    purple band on
    225x3,3
    315x1
    bands off
    315x3
    365x1 SLOP! I was so frustrated I dropped the rest of this exercise. 365 should not challenge me anymore.

    (should have hit Zerchers but I was a bit mad and not thinking clearly)

    GMs against purple and black band
    135x8
    185x5,5,5
    bands off
    225x5 felt easy

    Lost at this point in my workout

    thorasic roman chain DL
    45x12,12,12
    70x12
    95x12 these kill me!

    Leg press (single leg and pause at bottom)
    280x12
    370x12,12






    5-23-12
    abs
    Stayed home today for abs, need some time to miss the gym and catch up with everything in my life.

    circuit:
    bicycles x50
    heel touched x50
    legs flat sit ups x25

    3 rounds
    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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    5-24-12
    Back and bicep
    high rows
    270x8x3sets
    360x8x3sets sloppy

    bent DB row
    90x12
    110x10
    135x8

    bent rows
    205x8,8,12

    DB bicep curl
    55x15








    5-26-12
    BELLINGHAM VIKING STRONGMAN CONTEST MC AND DEMO

    I was not feeling the best from my hand only half working. but the show was ran super smoothly! 20 competitors, 5 events (3 ran 1 at a time) and we finished in 3 hours! DANG it was so fast!


    Huge thanks out to the sponsors, top two places got SWEET goodie bags from MET-Rx and BSN (with some ANIMAL in there too!) Good stuff!

    My Demos were card tearing and axle clean and press, my hand did not work all the way but I still managed 10 reps with a 230 axle in 60 seconds.







    5-28-12
    overhead

    incline bench
    135x8
    185x5
    225x10,10
    275x3 felt weak
    225x12

    cable crossover
    60x12
    70x12
    90x12
    110x8

    strict OHP
    135x5 good god my shoulders were dead for some reason!
    185x5,5,5,8

    rear raises
    35x8,8,8

    kickbacks
    55x12,12
    60x12







    5-29-12
    legs and lowerback

    sandbag carry
    360x50' felt easy
    360x150' almost killed me!
    360x80' called it

    stiff leg Deadlift off 2" plat
    135x5
    225x5
    315x5
    405x5
    495x3-4
    585x2
    belt on
    585x3
    belt off
    495x3 called it off

    thorasic extension
    45x12,12,12,12,12

    backward lunge (via BEN SEATH http://www.youtube.com/user/BenSeath308 )
    50x12 off 2 plates (each side)
    55x12 off 3 plates
    60x12 off 3 plates

    single leg hamstring curl
    100x12,12,12








    5-30-12
    abs

    v ups
    25,25,25

    ab roller
    10,10,10,10

    Side planks
    15sec x4









    5-31-12
    Went to get some work done @ Laser Spine and Disc. Got ART done on my Sub-scap and lat and felt like I was going to die. Felt awesome after though.

    HS row elbows up
    180x12
    270x12,12
    360x12
    270x12

    pull downs
    260x8 too wide
    260x9 easy just right on width
    narrowd up to pull up width
    305x12

    DB rows
    90x8
    110x8
    135x12
    110x12

    DB bicep curls
    60x15

    high rows
    180x12
    270x12
    320x8
    270x12
    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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    Sandbag carry and deadlifts (deadly combo!) http://www.youtube.com/watch?v=3B-qc_Hgdos
    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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    6-2-12
    WASHINGTON'S STRONGEST APPLE DEMO

    I was one of the judges there, everything went well, I was not a judge or loader for two events (yoke and dumbbell press) since I was doing these lifts.

    Yoke demo
    WUs
    335x50ftx2
    700x50
    750x50
    DEMO
    850x90ft in 19.1 seconds



    DB Demo
    WUs
    70x5
    120x3
    150x4
    170x4
    DEMO
    150x10 (right side only) in just under 50seconds.
    AFTER DEMO
    evened it out with the left arm















    6-4-12
    PHOTOSHOOT with Kyle Gromala

    Seated military press
    50x8
    70x8
    90x8
    110x6 shoulders not recovered from DB presses

    clean and strict press
    135x8
    185x6
    225x4

    rear raises 35x8,8,8

    laterals
    40x8
    50x8,8

    dips
    +90x8
    135x6
    180x3

    Tricep press downs
    90x10,10,10

    kickbacks
    50x8
    45x8,8















    6-5-12
    DL
    135x5
    225x5
    315x5
    405x3
    495x3
    belt on
    585x3
    655x1

    backward lunges off 3 plates
    55x8
    60x8

    Went to Dr. B's to continue photoshoot with Kyle Gromala

    Farmers
    120x100ft
    210x100ft
    300x100-150ft. Felt easy in the hands but footspeed was bad, was in the wind and on uneven ground, may have played a roll.
    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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    Late as heck, but subbd! Awesome log and fan now.
    Primordial Performance
    ( at heart )
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    Quote Originally Posted by rulk22 View Post
    Late as heck, but subbd! Awesome log and fan now.
    Thanks rulk!


    I am not going to try and remember everything but I will say a few things....

    -I am healthy
    -I have been working an outrageous amount and with lifting on top of regular 10-12hr days I have had zero time for posting.
    -I will post some highlights below



    880 yoke for ~80ft 1 drop, not my best but I was pretty tired

    12 plates on the conan's wheel for 2 revolutions (~180ft) I only know of one other person that has done 1 revolution with 6 plates (each side equaling 12 total) on this piece of equipment.

    Training has been good but nothing that stands out in my mind, hit 315 push jerk for 5, I have done more but I am also a bit out of practice so that was good.

    Grip and abs are getting silly strong (from working so much I think, can't really explain it!)

    China is one week away! I hope they are ready cause I know I am!

    If you simply NEED updates on what I am doing or event, videos and what not here are a few resources

    Blog
    http://zackmccarley.blogspot.com/

    Ellensburg, WA Strongman Crew! Come and try event training for free starting Aug. 1!
    http://www.facebook.com/groups/372870776106173/

    Twitter
    https://twitter.com/#!/ZackMcCarley

    Athlete page
    http://www.facebook.com/pages/ASC-Pr...28117483891221

    Youtube
    http://www.youtube.com/user/prostrongmanzack/videos

    ENJOY!!!
    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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    China was simply amazing!

    http://youtu.be/DaumAfBFT6c

    WRITE UP

    Iron Ingot- This was the first time I’d ever seen one of these, I had a good Idea how to lift them but my technique was a little slower than planned, I also made the mistake of sweating too much… if that can be a mistake…. The 4th ingot slipped in my arms and rotated which cost me about 3 seconds. All and all it was a new event for me, I can not be too displeased.

    Farmers- OH MY GOD!.... Did you see the video?... I have never made that mistake in training or in contest, well there is a first for everything I suppose. In the end it cost me in the ball park of 8,000RMB (1.2K USD) and 7 points. Sometimes these things happen but it is ok, I had a good laugh about it after, there really is nothing else you can do.

    Tire flip- I felt good until my grip began to narrow, reviewing my flips my hips and feet came too close to the tire as well. There was only small tweaks to be made in this event.

    Yoke- For every event there we started 3ft behind the implement, the video started just a moment after the whistle I was fast but I did have 2 small bobbles, one right at the start and the second about 25ft in.

    Powerstairs- I did pretty well here, I made two mistakes that cost me a few places. The first was on the third load of the second imp. And the second mistake was after the first load of the third implement, both small stutters costing .5-1second a piece. Powerstairs are always a bit tricky because a small bobble can cost a few places since the weight is always easy for the top guys.

    Truck Pull- This truck was some what heavy and the harness was only one loop so it was like pulling the truck with one shoulder, I was also off condition for this, I was a bit tired from this pull and woke up the next day with only one sore calf! Hahaha positive note- I have never used rock climbing shoes before this contest, it helped quite a bit considering that it was raining when we did the truck pull!


    General- I had SO much fun and it was such an amazing experience, I’d go again in a heart beat! It was VERY humid and VERY hot! There were a couple of things I was not expecting but still not bad for an international unlimited contest!
    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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    FIRST DAY OF THE 12 WEEK TRAINING CYCLE TO NATIONALS!

    Excited to be back in the gym, took some time off so now I am back posting because I am back training! WOO!!!!

    Overhead with small emphasis on triceps

    Z press
    135x5
    185x4

    Jerks
    135x1
    225x1
    275x1
    325x1

    Z press
    135x8,8,8

    rear raises
    30x12,12,12

    cable flies (fast concentric /10sec eccentric)
    80x10
    90x10,10

    Rack lockouts
    from crown
    225x3
    2.5in about crown
    275x3

    Called it good since I am waiting to see an event list still.
    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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    *-Forgot to post over the training break I hit a 160 full clean.

    -Also forgot to mention the cardio I did in the A.M. on 7-21-12
    5min @ 40second jog, 20second sprint
    1min jog
    5min @ 40second jog, 20second sprint
    12min jog






    7-22-12
    legs and low back

    Reverse lunge off box
    30x3
    60x12
    65x12,12

    Zercher squats (pause at bottom on #3)
    135x3
    225x3
    315x3
    405x3

    GMs
    135x5
    185x5
    235x5
    275x5
    315x3



    Lifting from yesterday
    www.youtube.com/watch?v=59bGuW02szY
    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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    7-23-12
    Cardio
    6min 40s jog (@lv. 13), 20s sprint (@lv. 20)
    1 min jog
    5min 40s jog, 20s sprint (all lv. 13)
    1min 40s jog lv 13, 20s sprint lv 20 (was about to break the damn machine I was rocking that 20 seconds so hard!
    7min jog

    Abs

    banded decline sit ups
    purplex12
    bluex12,12 WOW! hard!

    russian twist
    50

    oblique crunch
    8,8,8

    planks forward
    1min,1min,1min shakey from start to finish!

    yoga ball crunches
    20,20,20

    leg lifts/knee to elbow
    10/10, 10/10, 10/10

    Video from leg day!
    http://www.youtube.com/watch?v=y8830...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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    2 more cardio sessions, video on my style of cardio on the way.

    7-24-12
    Upper back

    pull downs against purple band
    150x8
    270x5,5,5
    285x5
    300x5

    Rows against purple band
    270x8
    285x8
    300x8

    HS low/high row superset
    2platex8/8
    3px8/8, 8/8, 8/8










    7-25-12
    events
    LOG
    180x3
    230x1
    280x1
    300x1 (push jerk)
    320x1 (Split jerk)

    Yoke/ keg medley
    335x80ft
    515x80ft/160x30ft
    (700x50ft/250x50ft,270x50ft) <---- 2 sets









    7-27-12
    shoulders and tri
    Z-press
    135x5
    185x3

    Push jerks
    225x3
    275x2
    345x1

    Z-press
    155x8,8,8

    Rear raise
    30x12
    35x10,10,10
    30x10,8,8

    Cable Fly (10s eccentric/fast concentric) 5 low, 5 mid
    80x10
    90x10
    80x10

    OH Rack lockouts
    CROWN
    135x8
    225x3
    3in above CROWN
    275x4-5
    Lock out
    325x5


    Post Cardio Nutrition talk!
    www.youtube.com/watch?v=tPyZ-DO2wT8
    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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    Zercher squats
    135x5
    225x5
    315x3
    405x3
    495x0, ugh...
    455x2 ugly

    GMs
    135x5
    225x5
    275x6
    325x3 (first one was questionable!)

    Rev lunge off 3" plat
    75s x8
    60s x8,8

    banded decline situps (blue band)
    12,12,12

    yoga ball situps
    20,20,20

    Seated Calf raise
    90x15
    135x15,15

    *-interesting event right here, broke up a potential fight between my friend and a guy at the front desk, it is amazing the unwillingness of the average bystander to intervene even when two individuals are literally about to punch each others faces in! I was the only person to even say a word!

    Video from last weeks sessions
    www.youtube.com/watch?v=cdYCzUHHxtE
    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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    Been off on training dates and my schedule has been all over the place, getting scattered lifts in. I will restart the log of this training cycle with yesterday.



    8-7-12
    barbell clean and press
    45x5
    135x5
    185x3

    log
    210x2,3
    250x3
    270x1
    290x1
    310x1
    320x0 pass out! its ok, these things happen
    270x6

    LQFS
    270x3,3
    330x3,3
    380x2
    belt up
    380x3
    400x2-3

    legs were actually a bit toast here!

    power snatch up to 185

    clean up to a failed 325, off day for that, too fatigued and tight

    Circuit!
    3 rounds as fast as possible with challenging weight (all stations 20 reps)
    -calf raise
    -hack squat
    -seated leg curl
    -quad extension
    -laying down hamstring curl

    Legs are a bit toasty today but it was actually from the log, need to stretch a bit more from here on out!

    video from lifts I did not list
    http://www.youtube.com/watch?v=l3vDPvhiQ70
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack
  17. New Member
    prostrongmanz's Avatar
    Stats
    5'8"  231 lbs.
    Join Date
    Dec 2011
    Posts
    90
    Rep Power
    84
    Level
    8
    Lv. Percent
    37.48%

    8-9-12
    shoulders

    8-12 reps every exercise + 5 sets (unless otherwise noted)
    30 second rest period between sets and exercises

    hang clean to strict press
    rear raises
    laterals
    smith machine military (4-6r x5sets 4 second eccentric phase)
    upright rows
    Face pulls with purple band (20r x3sets)








    8-10-12
    events
    yoke/keg carry
    155x50
    335x75
    515x75/160x75
    695x75/250x75
    745x75/250x75,270x75

    Stones
    210x3 super tight back!
    255x2
    255x2,310x1
    255x2,310x1, 324x1
    255x2, 310x1, 324x1, 363x1
    410x0 (tacky malfunction)
    410x1













    8-12-12
    Abs
    Blue banded decline sit ups
    12
    no band-20
    12

    leg lift
    20
    20
    20

    yoga ball sit ups
    20
    20
    20










    8-13-12

    upper back
    palms in wide grip lat pull downs against blue and purple bands
    90x8
    150x5
    225x5
    210x5
    255x5
    225x5
    225x5
    210x5

    lat rows flat bar narrow grip against blue and purple
    135x8
    180x5
    240x5
    270x5
    300x5
    240x5,5
    210x8

    HS low row/HS high row
    90x10/10
    180x10/10
    270x10/10,10/10,
    180x10/10

    alt bicep curls
    30x8
    50x5
    70x4
    80x3
    70x8

    con curl
    60x5
    45x8


    Video of week 3 of 12 (road to repeat)
    http://www.youtube.com/watch?v=5EcoiF4YxdM

    Make sure to check out my Blog, athlete page, and training crew


    Blog
    http://zackmccarley.blogspot.com/

    Ellensburg, WA Strongman Crew! Come and try event training for free!
    http://www.facebook.com/groups/372870776106173/

    Twitter
    https://twitter.com/#!/ZackMcCarley

    Athlete page
    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
  18. New Member
    prostrongmanz's Avatar
    Stats
    5'8"  231 lbs.
    Join Date
    Dec 2011
    Posts
    90
    Rep Power
    84
    Level
    8
    Lv. Percent
    37.48%

    8-15-12
    log and legs


    log
    210x5
    230x1
    250x1
    270x1
    290x1
    310x1
    330x0,0
    280x5-6

    Legs, same as last week.













    8-17-12
    shoulders
    hang clean to strict press
    135x8
    185x5,5,5
    195x9
    205x4+1jerk hahaha WEAK!

    mid/rear/front raises
    45x10/30x10/45x10 5 sets

    face pulls purple band
    20,20,20,20,20

    overhead tricep press downs
    150x15
    190x15,15

    tricep kickbacks
    25x 8x 5sets









    8-18-12
    Events then abs

    Hussafelt
    260x50,140
    320x285
    260x140,100

    Farmers(legs BLOWN UP!)
    184x150
    234x150
    304x100ft


    honestly a bunch of crap, hate ab days, feel just like busy work days.












    8-19-12
    upper back

    pull downs against purple
    150x10
    240x10
    270x10
    285x10
    300x10, (10,10?)

    rows against purple
    150x10
    240x10
    270x10
    285x10
    300x10,10
    240x10

    Highrow/low row
    90x10/90x10
    180x10/180x10
    230x10/180x10 3 sets

    Alt bicep curls
    35x5
    50x5
    60x3
    70x8,8
    60x8

    con curl
    45x8,8













    8-21-12
    Log and legs

    Log
    180x3
    230x2
    250x1
    270x1
    290x1
    310x1
    330x0 (finished the lift locked out but it was off the head)
    330x0 out front
    290x3 almost 4, just gassed!

    LQFS
    270x3
    330x3
    380x2
    430x2
    380x3

    Some log lockouts, everything was going great until the log rolled off the back of the rack and caused a whole lot of damage to the drywall. I'll be putting in about 2 hrs to replace everything.

    Legs

    front squats
    135x8
    225x5
    275x5
    315x5
    365x0 stars! called it for here, not really sad about it.

    hamstring overloads
    150x10
    120x10
    110x10,10,10

    Hack squat
    90x8
    180x8
    270x8
    360x8
    410x8
    270x20

    roman chair DL
    135x8
    225x8
    135x8

    Lumbar extension
    12,12,20

    quad extension
    190x12,12,12


    Week 4 of 12 "road to the repeat" video
    http://www.youtube.com/watch?v=7CPN9wBLEJI
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack
  19. New Member
    prostrongmanz's Avatar
    Stats
    5'8"  231 lbs.
    Join Date
    Dec 2011
    Posts
    90
    Rep Power
    84
    Level
    8
    Lv. Percent
    37.48%

    8-24-12
    shoulders chest tris

    strict log press
    180x5
    200x5
    220x5 PR?
    220x4

    Lockouts
    270x5
    320x5
    350x5

    side/rear/front raises
    55x8/30x8/55x8
    50x8/30x8/50x8 x2

    breathing incline bench (breath out and back in at bottom)
    135x10
    185x10,10,10
    205x8

    Face pull
    green bandx12,12,12,12

    decline cable fly
    80x10,10,10

    tricep kickbacks
    25x8
    -to the side
    25x8
    35x8 tough!
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack
  20. New Member
    prostrongmanz's Avatar
    Stats
    5'8"  231 lbs.
    Join Date
    Dec 2011
    Posts
    90
    Rep Power
    84
    Level
    8
    Lv. Percent
    37.48%

    Been WAY off on the training logs, one week turned into two, turned into a month, blah blah, blah.



    UPDATES

    PRO NATS- 10 days out in AZ

    Stones
    310, 330, 363, 410 series relatively quick
    310, 330, 410x3 slow and lots of retacky, more than a minute but I count it as a PR set.

    Farmers
    has been off lately, minor hip inj.

    Hus
    290ft x suckbag(360)

    Yoke keg medley
    worked up to an excellent set at 150% the distance of the contest but again hip has hampered my training a bit. should be fine for nats.

    Log
    Making gains but still a work in progress
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack
  21. New Member
    prostrongmanz's Avatar
    Stats
    5'8"  231 lbs.
    Join Date
    Dec 2011
    Posts
    90
    Rep Power
    84
    Level
    8
    Lv. Percent
    37.48%

    Got my new training log up at strengthcrew. com /forums/viewthread/24/

    See you there!
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack
  22. New Member
    prostrongmanz's Avatar
    Stats
    5'8"  231 lbs.
    Join Date
    Dec 2011
    Posts
    90
    Rep Power
    84
    Level
    8
    Lv. Percent
    37.48%

    Hello all, wanted to post a link to my new log, I am considering opening another at Bodybuilding.com and T-nation. If you feel like following the training of the current 2x America's Strongest Man under 231lbs then I'll see you there!

    www dot strengthcrew dot com/forums/viewthread/24/
    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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