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

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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


  2. 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
    •   
       


  3. 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

  4. 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

  5. 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
    •   
       


  6. 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

  7. 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

  8. 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

  9. 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

  10. 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

  11. 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

  12. 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

  13. 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

  14. 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

  15. 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

  16. 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

  17. 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

  18. 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

  19. 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

  20. 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

  21. 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)
    [email protected]
    [email protected]
    @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

  22. 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

  23. 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
    [email protected]
    @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

  24. 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
    [email protected]
    @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

  25. 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

  26. 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

  27. 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

  28. Late as heck, but subbd! Awesome log and fan now.
    Primordial Performance
    ( at heart )

  29. 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

  30. 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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