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

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  1. 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


  2. *-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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  3. 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

  4. 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

  5. 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
    •   
       


  6. 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

  7. 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

  8. 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

  9. 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

  10. 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

  11. 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

  12. 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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