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

[prostrongmanz]

Sunday 11-4-11
Shoulders and triceps
Strict overhead press (SOHP)/REAR FLY superset (SS)30xgiven reps post each set
45x5
135x5
185x5 tough
195x6 easy til #6
205x4 easy til 4
225x2 tough
happy considering I had a major shoulder inj. 2.5 months ago.

DB skull crushers
50x8easy
60x6
70x4 tough
75x2 TOUGH!

Laterals/Rearfly superset (SS)
30x8,8
30x6,6
40x4,4, 25x4,4
45x2,2

Tri kickbacks
35x8 easy
45x6
55x4tough
60x2tough








Monday 11-5-11
Legs and lower back
Front Squats (FS)
45x8
225x6
275x8
315x6
355x4
385x2 SUPER UGLY!!!!
275x5 pause all reps very strict

deficit Romanian DL
135x8
135x8
225x8
315x8
405x8
455x6
495x4
405x5

Single leg leg press (SLLP)
2plates x8
3px6
4px4
4p1(25)px2 hip flexor is giving out and locking up
5px2 very high

Called it as my leg was JACKED!








Tuesday 11-6-11
MISC(forearms, calves, abs, traps)
Abs
Partner leg tosses 3 sets of 20
Partner Russian twists 10,9,8,7,6,5,4,3,2,1
Heel touches 2 sets of 50
Bridges x2
Gramby neck rolls 10 each side

Forearms
Wrist curls/fingercurl SS 40x12 3 sets
Rev wrist curls 15x12 4 sets

Traps
Shrugs 20 rep shrugs 70,80,80

Calves
Leg press sled calf raises with 90 on 10in,10norm,10out x3sets


I would post the video but I can not as I just joined so if you are interested before I make 50 posts goggle or youtube "prostrongmanzack"

 

[prostrongmanz]

11-7-11
Upper back and bicep
Bent rows
135x8
185x8
225x8
275x6 tough
315x4 getting sloppy
225x5 super strict

Weighted pull ups
BWx8
45x8 tough!
70x5 +1 bw tough
90x3+1 BW tough
115x1 +.5 crappy set very hard

DB rows
110x8 easy
120x6 easy
130x4 easy
135x2 easy next time I'll rep it out more

machine rows (focus on rhomboids and serratus)
45x8,8
65x8
100x10,10,10

Concentration curls
45x8 easy til#8
45x6,6,5 all tough

alternating curls
55x6
65x5
my right shoulder and bicep start to go numb from these, not sure why or what exactly is going on with them.

 

[prostrongmanz]

A little bit more on me. My contest history is below.

2006
Oregon's Strongest beaver, Corvallis, OR
wt class- unlimited (bodyweight-190lbs)
place-11th of 13
Comments-first show and I picked one of the hardest chows in the country.

2007
Golden state's Strongest man, Fresno, CA
Wt Class-231 (202)
Place-11th of 18
Comments- Another high level show. I showed with an impressive performance and the president of NAS gave me a special invited to Teen Nationals.

Westcoast Strongest Man, Auburn, WA
Wt Class-200 (195)
Place- 1st of 5
Comments-This was the week before Teen nationals.

Teen Nationals, Whitchita, KS
Wt Class-Unlimited (202 in jeans so I could make the 200lbs cut off)
Place-1st of 23
Comments-First and only teen show in my carrier.

2008
Golden State Strongest, Fresno, CA
Wt Class-231 (220)
Place-1st of 25
Comments- Thought I went pro here but there was a misunderstanding and I did not. Beat many people who had beat me a year earlier.

Washington's strongest Apple, Des Moines, WA
Wt Class-265 (232)
Place-2nd of 7
Comments-First HW show, I had to weight in a second time because the first time I was too light to compete as a HW.

Rainiers strongest Man, Sumner, WA
Wt Class-250 (225)
Place-1st of 20
Comments-Prep for Nationals.

North American Nationals (NAS Nats), SLC, UT
Wt Class-231 (215)
Place-6th of 53
Comments- Very disappointed but Learned a lot at this level of competition.

2009
Washingtons Strongest Apple, Des Moines, WA
Wt Class-265 (255)
Place-1st of 12
Comments-Beat a now top 5 HW pro at this show. Very strong performance. won 3 of 4 events

Rainier's Strongest Man, Sumner, WA
Wt Class-250 (245)
Place-1st of 17
Comments-Won Every event in the contest.

Rib breaker challenge, Kennewick, WA
Wt Class-231 (231)
Place-1st of 7
Comments- won every event.

NAS Nats, Lafeyette, LA
Wt Class-231 (231)
Place-2nd of 53
Comments-Very tough feild, nationals is always that hardest contest to win because if you have one bad event you will lose the whole show. I won 2 of 5 events.

2010
Snowman invitational strongman, Nampa, ID
Wt Class-265 (232)
Place- 2nd of 8
Comments- won 4 of 6 events, was recovering from torn teres minor so didnt do so well on the overhead pressing event which brought my overall place down. I was 1 point out from first which is VERY close in strongman terms.

Washingtons strongest Apple, Des Moines, WA
Wt Class-265 (235)
Place- 1st of 12
Comments- Decisive victory. Not a very close show.

Sequim strongman show, Sequim, WA
Wt Class-231 (230)
Place-1st of 7
Comments-Won 4 of 5 events and put quite a show on for the crowd as always.

NAS Nats, Reno, NV
Wt Class-231 (228)
Place-1st of 54
Comments-Decisive victory. won 3 of 7 events on a national level. Qualified for Am. worlds @ Arnold Classic.

2011
Am. World championships, Columbus, OH
Wt Class-unlimited (220)
Place- 37th of 60
Comments- Very disappointing show, as can be seen I lost a lot of weight right before the show, I got rather sick but decided to give it a shot anyway, I am not a quitter. I was the second lightest person there and beat some of the worlds top competitors even in a weakened state.

America's Strongest Man 105kg/231lbs (LW pro nationals)
Tunica, MS
wt. Class-231 lbs/105kg
Place- 1st of 10
Comments- I was pleased to be one of the few that was able to become a national champion at the pro level only a year after turning pro.

 

[prostrongmanz]

Here is video of Fletcher and myself working clean pulls
youtube dot com /watch?v=sp2pH8DYnJY

 

[prostrongmanz]

12-8-11
core complex

12-9-11
Farmers Slick 1' and 7/8" handles (weight per hand)
110x220ft
180x110 no chalk HARD!
180x110 Chalk, EASY!
230x220 on drop at 180ft, try again!
230x220 same! DANG THESE HANDLES ARE HARD!
Very happy with how hard these handles are, I am not worried cause I know I have one of the best grips in America. I am excited to have such a challenging piece of equipment to work with!

Snatches
worked up to 100kg, misses 110kg several times, my pull was all wrong, tired.


Last monday's workout
youtube dot com/watch?v=ExM2oilMNfU&feature=youtu.be

 

[prostrongmanz]

two typos,
1. all november dates prior to this entry are actually december
2. The SOHP and dips video is of last sunday.


12-11-11
Shoulders and triceps
Strict overhead press
55x8
145x5
195x8
205x7
215x4
235x1

Rear raises
30x8,5,8,6,6

Tricep kickbacks
45x8,8,8

Hammer strength bench
2 platesx10,10,10

Laterals/rear raise round 2!
35x8/8
35x6/6
40x4/4,2/2

Slight RC work then called it, I was tired and out of time.

Video from last monday's leg and low back day
youtube dot com/watch?v=e9f-E8V1ed0&feature=youtu.be

 

[SweetLou321]

Nice man!

 

[JoHNnyNuTZ]

Whoa man..just checked out some youtube videos. Strong mofo!!!

 

[prostrongmanz]

Thanks guys!





Sunday 12-12-11
Legs and lower back
One of the worst workouts I have had in months, pitiful lifting for me.
Straight leg deadlifts
135x8
225x8
315x8
405x6
315x10,10

Front squats
135x8
225x8 tough!?
275x3 legs all over the place, felt like death!
Called it. Bad day, felt shakey. Everyone has bad days…. Most of mine come the day after awesome workouts.




Monday 12-13-11
MISC. (forearms, calves, abs)
Rev. wrist curls/wrist curls superset
20x12,12,12 / 45x10,10,10

Seated calf raise
140x15,15,15

Abs
Leg lifts w/ partner throwing them back down 20,20,20
Russian twists 10,9,8,7,6,5,4,3,2,1
Heel touches 50,50
Yoga Ball crunches 20,20,20

Stretch and done. Felt better today.

Farmers from Friday
youtube dot com/watch?v=z-PaUJirhlg&context=C2c0bcADOEgsToPDskKWH9XLqgR0VfvWQloSZXly

 

[JoHNnyNuTZ]

Crappy workouts come and go..dont fret bud. keep getting at it!!!

 

[mattrag]

keep going man!!
Im subbed!

 

[prostrongmanz]

Thanks for the love, Good workouts a great, but bad ones happen to everyone!

12-14-11
back and bicep
bunch of stuff, didnt keep up with it cause I have been away from internet for a while.
did not have an excellent first workout so I came back for a second workout that evening.

lat pull downs wide grip
210x10,10,10,10

narrow grip lat rows
225x10,10,10,10

hammer strength low row
90x15,15,15,15



12-16-11
events (log and yoke)
log
180x5
230x5
250x5 all one motion (technical one-mot. PR)
250x5 4 one motion
250x5 4 one mot.

yoke
335x60ft
515x60ft
695x60ft
785x60ft x2
all sets felt good.



12-17-11
shoulders and triceps @ Flex wheeler fitness Tacoma, WA
push jerk
135x8
225x5
275x3
315x4 paused and lost the 5th. eh. felt strong and did well for pressing a lot the day before!

seated hammer strength shoulder press
90x8
180x8
230x8
270x2 my shoulder started to hurt so I backed off
180x8,8

laterals and rear raises
35x8/8,8/8,8/8,8/8

tricep kickbacks
45x8,8,8

narrow grip Bench with Ben Rice
225x6
255x5
275x3-5 donno
315x1
335x1 UGLY! Donno what happened but totally misgrooved.

Stretch, out!


12-19-11
legs and low back
narrow stance squat
135x8
225x8 felt really good!
315x8 back and hips popped a lot!
BELT ON
365x5,5,5
405x5

3.5" deficit deadlifts
225x8
315x8
405x5something in this set felt REALLY GOOD! everything was right.
455x5,5,5
495x4 + 1 hitched My back was TOAST!



12-20-11
MISC (calves, forearms,abs)
seated calf raises
140x15 EASY!
140x20
175x15 better, tough

wrist curls/rev wrist curl SS
45x10,10,10/25x10,10,10

leg lifts w/ partner throwing them back down 30,25,25
yoga ball crunches 20,20,20,20
heel touches 50,50,50
russian twist w/12lbs med ball 11,10,9,8,7,6,5,4,3,2,1

bridge to nose touchx5
neck rolls 10 each side






12-21-11
back and biceps
wide grip lat rows (slight cheating)
135x8
225x8
300x8
340x6
360x4
390x2 more cheating/300x8 drop set

med grip lat pull downs
300x8
340x7
370x4
390x2/300x8 drop set

HS low rows
90x8
180x8
270x8
360x8,8,8 (single hand)

Con curls
50x8,8,8

rev grip BB curls
30x8 no pain....
60x8... no pain
90x8 YES!!!!!
I am proclaiming my forearm is now better, I had to take these out for over 2 years cause I had done something to my forearm that made me unable to do these even with 45lbs.

norm grip BB curl
90x10 "for funsies"

Was a little bummed I chested on some of my sets so that night i did pull ups

Pull ups
bwx8,20 called it good.


Planning on an early morning imperial session with HIGA 6am tomorrow! WOOOO!!!!

I will start putting more vids together, I have been visiting family a lot and forgot my camera at home... HOW DARE I!?

Vid from Stans
youtube dot com/watch?v=50IpE8F8J3Y&list=UU5WBcG76l3ZDdxYi4FXYf3A& feature=plcp&context=C3c49f78FDOEgsToPDskJ6S_6ERPS ocwk9It5PYoML

Caleb Ralston @ Believe Media does an excellent job editing!

 

[prostrongmanz]

12-23-11 EVENTS
Log
180x5
230x5
260x5 UGLY! 38seconds?
260x5 better 29 seconds
260x5 best 25sec.--> 3 one-motions in this set. technical PR

rear raises here and there, nothing else cause my girlfriend decided to train and she also decided to enter the contest being held Jan 21st @ Imperial Crossfit/Fitness in Kent. I was busy training her.

12-25-11 dumbbell workout
DB overhead press
15x8
65x8
115x5
115x5

single arm floor press
115x8
115x8
115x12

DB overhead press(each side)
115x10

Video of this workout will be up in about an hour.

 

[dunhill225]

Hey man... Just found this your journal, don't know how I missed it. Impressive strength and at a young age (you said you were a teen in 07 so I'm figuring your 23 now). Keep at it bro. I can't see your vids though. What's the account name on YouTube?
Peace

 

[prostrongmanz]

Hey man... Just found this your journal, don't know how I missed it. Impressive strength and at a young age (you said you were a teen in 07 so I'm figuring your 23 now). Keep at it bro. I can't see your vids though. What's the account name on YouTube?
Peace

I have most of my videos under "strongmanzack" but my new channel is "prostrongmanzack" you can youtube or google either one.

 

[prostrongmanz]

12-26-11 legs and lower back
DL standing on 3.5" bow
135x8
225x5
315x5
405x5
455x5
505x5x3sets

Narrow stance squats(feet 5-7" apart)
135x5
225x5
315x5
365x5
315x5x3sets feelin pretty toasted

single leg leg press
190x15x2sets just to get some volume





12-27-11 back and bicep
med grip lat pull downs
135x8
225x5
305x8
355x6
375x4
395x2/305x8 SS

Wide grip rows (palms in)
305x8
345x6
365x4
385x2
305x8

low row
270x8x3sets

machine row for rhom.
135x10x4sets

rev grip curl
90x8
100x8
90x8

con curl
55x8x2 sets



12-28-11 events
strict log
180x5
200x5
205x5
210x5
215x5
220x5

Yoke for 80ft.
335
515
695
785
belt on
875x70ft then ran to sandbag and did a 100ft 275lbs sand bag

sandbag carry
275x100x2 more sets


been away from my computer so I will be infrequent until the first of January.

I have an axle tutorial on the way!!!!!!!

 

[JoHNnyNuTZ]

Wondering where you went

 

[prostrongmanz]

Wondering where you went

yeah, I had close to no computer access for the last few weeks



1/1/12
shoulders and triceps
10" log strict press (at home)
65lbs DB warm up
155logx5
205x5x5sets a little tough but felt good.

Go to gym

rear raises
35x5x5sets

laterals/rear raises SS
25x8,8
30x6,6
35x4,4
40x2,2
felt strong in these today!

single arm french press
40x8
50x6
50x4
55x2

tricep kickbacks
45x8x3 sets




Videos

250x5 log
youtube com/watch?v=9kVkBK1A7sY&context=C35d6d68ADOEgsToPDskLLP1UoxcO9aiqd-TgkNp8k

800 yoke for 60ft
youtube com/watch?v=i3mUVrQSObw&context=C36a33acADOEgsToPDskKEEihR3i__zbgY-4EPtPel

girl friend squating 145x6
youtube com /watch?v=1Zgu6xY92ak&context=C322a6cfADOEgsToPDskKrGxcqy0g479Izsd-I0wf8

 

[JoHNnyNuTZ]

Strong workout man!!! Really want to give those logs a try someday. Found a gym kinda close by that has all that sh*t!!!

 

[prostrongmanz]

Strong workout man!!! Really want to give those logs a try someday. Found a gym kinda close by that has all that sh*t!!!

I'd be all over that! I train in the cold, hahaha!

 

[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=youtu.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=youtu.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=youtu.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=youtu.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=youtu.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=youtu.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=youtu.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=youtu.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=youtu.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=youtu.be

Laurion Burchall Killing some training for the Imperial classic this weekend! (log and Prowler/sled drag medley)
youtube com /watch?v=YQOw9LhUZUo&context=C3c0bc3fADOEgsToPDskKWH9XLqgR0VfvWQloSZXly

 

[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=youtu.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=youtu.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=youtu.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

 

[prostrongmanz]

I see... you know I have to ask because I'm significantly lighter and our lifts are similar... I also know guys who pull/squat close to 1000 w gear and near 800 raw..... all under 230

Let me ask this, how many people compete for the pro card

NAS (North American Strongman, amature ranks) has about of about 6,000 athletes compete annually.
ASC (American Strongman Corporation, pro ranks) has about 40 active professionals in LW and HW combined.

I dont want to insult anyone but I do think Strongman is a much more thorough test of strength than powerlifting. Powerlifting is nice and all but it is too divided. High squats, belly benches, and bumped DLs all over the place. If you are a USAPL guy my hat is off to you though, they are TOUGH! I'm not sure if you are calling into question my strength or the validity of my championship. Or maybe you were just curious. Can you clarify?

I'll be the first to let you know my gym strength is NOT impressive at all, but luckily I dont compete in a gym. My event strength is off the charts as far as a LW is concerned (I dont mean to sound like an ass), but that is what I train for and am specialized in.

 

[BigKrabbe]

Following your log! You are a beast bro, props to ya. Strongman and powerlifitng do not necessarily correlate AT ALL. Achieving pro ststus (platinum level meets correct?) In strongman events is quite the feat. No offense to you Swollen87 but you would probably get destroyed in a strongman meet...

 

[prostrongmanz]

Following your log! You are a beast bro, props to ya. Strongman and powerlifitng do not necessarily correlate AT ALL. Achieving pro ststus (platinum level meets correct?) In strongman events is quite the feat. No offense to you Swollen87 but you would probably get destroyed in a strongman meet...

Thanks!

I earned my pro card in 2010 after winning NAS Nationals in the 231 class. Your location says Washington. Where about? I am in Ellensburg at CWU right now. Originally from Maple Valley/Kent area.

 

[BigKrabbe]

Oh sweet, I live in Tacoma! If you are ever gonna be over this way let me know, we can hit up a training session!

 

[swollen87]

NAS (North American Strongman, amature ranks) has about of about 6,000 athletes compete annually.
ASC (American Strongman Corporation, pro ranks) has about 40 active professionals in LW and HW combined.

I dont want to insult anyone but I do think Strongman is a much more thorough test of strength than powerlifting. Powerlifting is nice and all but it is too divided. High squats, belly benches, and bumped DLs all over the place. If you are a USAPL guy my hat is off to you though, they are TOUGH! I'm not sure if you are calling into question my strength or the validity of my championship. Or maybe you were just curious. Can you clarify?

I'll be the first to let you know my gym strength is NOT impressive at all, but luckily I dont compete in a gym. My event strength is off the charts as far as a LW is concerned (I dont mean to sound like an ass), but that is what I train for and am specialized in.

I've never competed before, but I'm more of a functional strength type of guy myself... as a wrestler/construction worker my biggest lifts aren't done in a gym either...

I'm not insulting, just questioning


To the guy telling me I'd get destroyed in a strongman comp, you're probably right, I'm 205lbs

But I can also manage to flip a 400lb+ (no clue how much the actually weigh) cast iron tub into a dumpster..... seemingly common strongman feat of strength

/swinging a 12lb sledgehammer for 8+ hrs and still managing to pull close to 3xbw the same day, I think I might hold my weight in competition


Plus, I may have a bit of a competitive additude (can you tell?)

 

[prostrongmanz]

JERRY! JERRY! JERRY!.... hahaha Strongman is fun, there is no better test of functional strength. For a comparison of styles, you said we are close in our gym lifts... Well here are some tire flipping videos of mine.

1100x11 flips
youtube com /watch?v=o_xy4FpHtUM

700x100+ (unofficial world record, I have never heard of anyone flipping a 700 this many times but then again, why would they?)
youtube com /watch?v=_tY-hjsNRP0

I am an event specialist.

 

[prostrongmanz]

2-2-12
back and bicep

My back has been hurting a little since my BRUTAL 550x15 on the trap bar earlier this week, but it was good.

machine rows
235x8x3

Bent rows
225x8x3 back hurts here

pull ups
8x3 FAST

Wide grip rows HS MACHINE
90x10,10
180x10
270x10
360x10/270x10/180x10/90x10 all drop set.

21s
35lbs DBs
60lbs BB

called it!

SEQUIM THIS WEEKEND!!!!! WOOOO!!!!!




365 push jerk from a week or two ago!
youtube com /watch?v=YQ-HORN8OrI&feature=youtu.be

 

[prostrongmanz]

2-4-12
Events @ Sequim!

This was my first visit to sequim and it was SO FUN! Literally one of the best overall sessions I have ever been a part of as a group, and I do not say that lightly. EVERY SINGLE PERSON there hit a PR, EVERYONE! So now that I have your attention here is how it went, with some backstory of course.


Friday I was so wiped out I fell asleep at 3pm and woke up around 515pm grabbed a change of cloths and drove over to Laurion's Place in seattle to stay the night (2hr drive). In hindsight this might have been a bad decision because we all stayed up til about 1:30am just talking and catching up. Morning came quickly at 7am when I woke up to get ready to drive about 2hr and 15min to Sequim with Aly and Laurion. The drive out was fun and after we got there we hung out a while, loaded some equipment and went to lift.

Log
220x3
240x1 true one mot. PR
240x3
270x2 a little light headed
290x3 put it AWAY!
290x4 .... was too gassed for 5.
290x2 eh, I was not into that set.

Yoke
385x75ft
475x75
655x75
745x75 felt sloppy but everyone said it was fast
855x40
855x75 like 4 drops but it was uphill and I was being careless

Stones
stone WU with 196,240,315
tacky on
315x2
BIG SERIES
240-62"
265-58"
315,330,340,396- 50" my hand got all dusty on 330 and 340 but I just put more tack on. I was pleased with the run.

I decided to call it, a lot of people were lifting and I was really just enjoying everything, Nate bolling hit the 396 after me, before yesterday no one had loaded it yet! Good stuff!


January MISC video
youtube com /watch?v=XKdNcpqZwWo&feature=youtu.be

 

[prostrongmanz]

2-6-12
Shoulders and tris
DB at home
35x5
85x2,3
135x2,5
185x3right,0Left
shut it down to be safe.

Gym
SOHP
45x5 right shoulder a little beat up
135x5 lat hurts.
185x5 EASY!

OH lockouts
225x3,5,5,5
275x3 med height
315x3 high, just above crown.

rear raises and laterals
25x8/8x4sets

dips (paused and explosive from the bottom)
+45x8,8
for reps.
+45x20 (had maybe 5-6 more)

I did one other thing that I forgot and decided to shut it down.

good day!

185x3 DB from TODAY!
youtube com /watch?v=t_NorXQtE88&feature=youtu.be

 

[prostrongmanz]

2-7-12
AWESOME LIFTING!

Legs and lower back

My training, and lift in general, has REALLY been picking up lately! This is both good and bad, my lifting is going great but I feel my stress levels becoming more difficult to manage and I am loosing sleep over it. Last night I awoke in a cold sweat at 3am and was up for 30-45min. I just need to relax, I plan to meditate for 30 min or so after this entry and to try and center myself/align myself a little better than the last few weeks.

Farmers at home
120x80ft
190x80
250x40
300x40+side to side like I was running.
I think this is a good run on those handles! 1-7/8" handles are BEASTLY!

Go to gym

SLLP
2 platesx5
3px5
4px5
5px5

TBDL
150x5
240x3
370x3
460x3
550x3
BELT ON (really need to be safe this close to my show!)
640x10




VIDEO OF WHOLE WORKOUT EXCEPT LAST TBDL SET (THE VIDEO 2ND BELOW)
youtube com /watch?v=1oYV4dUlhXY&feature=youtu.be


Trap bar DL 640x10!
youtube com /watch?v=NYAk6FGhf6E&feature=youtu.be







2-8-12
MISC (boring day)

calves
45x8in,8mid,8out all x 3 sets

Leg lifts
50x2sets

russian twists
60

neck rolls 10/side

bridges
10

bridge pushups
10 (for shoulder mob)

Yoga ball crunches
20x3sets

DONE!