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

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


    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"

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    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.
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    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.
    •   
       

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    Here is video of Fletcher and myself working clean pulls
    youtube dot com /watch?v=sp2pH8DYnJY
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    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=yo utu.be
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    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
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    Nice man!
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    Whoa man..just checked out some youtube videos. Strong mofo!!!

    RECOVERBRO


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    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=C2c0bcADOEgs ToPDskKWH9XLqgR0VfvWQloSZXly
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    Crappy workouts come and go..dont fret bud. keep getting at it!!!

    RECOVERBRO


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    keep going man!!
    Im subbed!
    RecoverBro ELITE
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    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=UU5WB cG76l3ZDdxYi4FXYf3A& feature=plcp&context=C3c49f78F DOEgsToPDskJ6S_6ERPS ocwk9It5PYoML

    Caleb Ralston @ Believe Media does an excellent job editing!
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    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.
    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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    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
    When you leave this world, will it be a better place because you were here?
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    Quote Originally Posted by dunhill225 View Post
    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.
    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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    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!!!!!!!
    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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    Wondering where you went

    RECOVERBRO


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    Quote Originally Posted by JoHNnyNuTZ View Post
    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=C3 5d6d68ADOEgsToPDskLLP1UoxcO9ai qd-TgkNp8k

    800 yoke for 60ft
    youtube com/watch?v=i3mUVrQSObw&context=C3 6a33acADOEgsToPDskKEEihR3i__zb gY-4EPtPel

    girl friend squating 145x6
    youtube com /watch?v=1Zgu6xY92ak&context=C3 22a6cfADOEgsToPDskKrGxcqy0g479 Izsd-I0wf8
    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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    Strong workout man!!! Really want to give those logs a try someday. Found a gym kinda close by that has all that sh*t!!!

    RECOVERBRO


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    Quote Originally Posted by JoHNnyNuTZ View Post
    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!
    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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    1/2/12
    legs and low back
    narrow stance low front box squats (deep!)
    135x5
    225x5
    stretch
    275x5x3sets
    315x5 HARD!

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

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


    Video from todays workout!
    youtube com/watch?v=h1EvJzgHEgU&feature=yo utu.be
    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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    8
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    35.73%

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

    wrist curls w/ finger curls
    50x10x3sets

    leg lifts w/partner
    25x4sets

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

    ab wheel knees to feet
    20x2sets

    side plank
    30sec each side

    side crunches
    20 each side

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




    Aly hitting some prowler last week!
    youtube com/watch?v=mBFgKDJqPvs&feature=yo utu.be
    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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    1/4/12
    back and biceps
    bent rows wide grip
    135x8
    225x8
    275x6
    315x4
    very BB-er thing to do but I dropped the weight cause I was not feeling the motion in my muscles
    225x8

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

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

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


    stretch and chat with a friend.

    Yoke last week
    youtube com/watch?v=aThpEjG27eE&feature=yo utu.be
    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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    1-5-12
    BAD NEWS
    I strained my left hamstring riding my bike when I slipped on ice. So mad about ti but eh, got to my chiro and I am feeling better.


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

    Treatment plan

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

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


    video from a few weeks ago of Ben Rice (World class deadlifter/4x WABDL World Champion @198+220)
    youtube com/watch?v=uNpmcF5niAQ&feature=yo utu.be
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack
  25. New Member
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    BACK TO THE GYM!

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

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

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

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


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

    TO THE GYM!!!!

    rear raises
    30x5x5sets

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

    triceps

    close grip incline bench
    225x8 dont like these!

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

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

    Triceps came home dead! hahaha

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

    Aly stone loading 125x5
    youtube com/watch?v=g9NQrS0gENs&feature=yo utu.be
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack
  26. New Member
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    1-8-12
    leg is feeling good today, slightly inflammation actually my right (uninjured) leg feels worse than my left (injured) leg.

    back and biceps (quick, light, higher volume)
    lat pull downs (behind the head,I do not suggest these to novice lifters)
    205x10x3 sets

    DB rows
    80x10x3sets

    wide grip rhomboid row
    160x10x4 sets

    rev BB curl/BB curl 21s superset
    w/70lbs I felt the burn!

    a few HS high rows just goofing off
    180x10
    270x10
    180x10


    home
    stretch

    Pressing from inside the other day
    youtube com/watch?v=r0x6YY9gR60&feature=yo utu.be
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack
  27. New Member
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    1-9-12
    shoulders and triceps
    light day

    DB military
    60x10
    70x10
    80x10
    90x10

    rear raise/laterals SS
    35x8/8x3 sets

    Bench with Ben Rice for funsies (+band tension)
    135x5
    225x5
    295x2,2,3,2

    overhear rope tricep press
    55x12x4 sets






    1-10-12
    legs and low back

    stiff leg DL
    135x8
    225x8
    315x5
    405x8
    455x8
    500x8 woo! Legs feel fine!

    FS to low box
    135x5 felt bad
    225x5
    275x5x3 sets
    320x3 F-THAT!
    225x5
    called it good, hamstring feels fine!

    Aly's training video I just made, came out pretty good, she is getting STRONG!
    youtube com/watch?v=G6s1NJTRa7s&feature=yo utu.be
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack
  28. New Member
    prostrongmanz's Avatar
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    1-11-12
    MISC (forearm light, abs, calves)
    rev wrist curls
    20x12x3sets

    wrist curls
    50x10

    calf raise
    8 toes in,8 neutral, 8 toes outx3 sets

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

    yoga ball crunches
    20x3 sets

    leg lifts
    25x3sets
    hamstring felt weird for these, need more ice


    Maybe there was too much awesome resonating from yesterdays RDL 500x8!
    youtube com/watch?v=pTidjEydIuo&feature=yo utu.be
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack
  29. New Member
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    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
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack
  30. New Member
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    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
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack
  31. New Member
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    1-16-12
    Shoulders and triceps (I did not realize it til I got to the gym but my body was still toast)
    push jerks
    135x5
    225x5
    275x2
    315x2
    365x0 CLOSE but I realized my legs and shoulders were both toasted from saturday.
    315x4 mad about this....
    315x6 BETTER!

    rear raises
    35x8x3sets

    laterals
    35x8x3sets

    behind the head tri presses
    60x8,8
    70x8,8

    seated DB military
    70x10 god my shoulders are weak and tight today!
    80x10
    90x8 bagh!

    misc pressing

    Log pressing a few weeks old. Aly and me.
    youtube com /watch?v=9tD6EL8v8k4&feature=yo utu.be
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack
  32. Senior Member
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    subd to steal exercises and bicker

    nice lifts btw... whats your bench/dead/squat/ohp (or any other maxs)
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
  33. New Member
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    Quote Originally Posted by swollen87 View Post
    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.






    Quote Originally Posted by austin.j.taylor View Post
    Your pressing is awesome!
    Thanks, I'll have the video up soon!





    1-17-12
    legs and lower back
    Back squat neutral stance
    135x3
    225x3
    315x3
    405x2 felt ok
    455x1 eh out of the groove
    500x1 no belt, out of the groove, nasty as heck, DONT CARE! hahaha

    Single leg leg press
    DEEP
    190x5
    370x5
    up a little to shins parallel with ground
    460x5 left leg always wants to give out, I think I have a nerve issue here.

    Sumo DL (for funsies)
    135x3
    225x3
    315x3
    405x3 felt back tighten up and hips were tight to begin with, mid back pinchy
    495x3 easy
    585x4 Straps were coming undone, first rep was UGLY! NO BELT, I feel this would go up no problem for ten (with straps) if I worked a little more flexibility, I might do it for fun but I think the tightness in my hips helps with my yoke ability so I will not actively try to get better at a lift that is of no use to me in contest. First heavy sumos in over a year though!












    1-18-12
    MISC(forearms, abs, calves)
    rev wrist curls/wrist curls with finger curls SS
    25x10/50x10 3 sets


    calf press
    8-in,8-neutral,8-out 3 sets

    leg raises
    20x 3sets (mostly to the sides)

    Russian twists
    15lbs med ball x10,9,8,7,6,5,4,3,2,1

    yoga ball crunches
    20x 3sets

    Home---> Farmers INSIDE THE HOUSE!
    It is WAY too snowy outside for safe farmers, I will have to buy some road salt and a shovel and clear a path on the sidewalk when it stops snowing so I CAN do farmers and carries!

    120x 4ft +10 shrugs +10 calf raises
    190x 4ft +10 shrugs +10 calf raises
    260x 4ft 50 in place steps

    RATIONAL FOR IN PLACE STEPS
    The hardest part of a farmers walk is keeping a tight grip on the handles when there is a lot of jarring in the hands.



    Kristyn Whisman loading a 210lbs stone @ 140lbs BW!!!! (NO TACKY!!!)
    youtube com /watch?v=7Sd_YF15eaM&feature=yo utu.be

    Laurion Burchall Killing some training for the Imperial classic this weekend! (log and Prowler/sled drag medley)
    youtube com /watch?v=YQOw9LhUZUo&context=C3 c0bc3fADOEgsToPDskKWH9XLqgR0Vf vWQloSZXly
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack
  34. New Member
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    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
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack
  35. New Member
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    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
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack
  36. New Member
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    Last video reposted..... youtube com /watch?v=_BeAgi8MU6c&feature=yo utu.be


    1-24-12
    MISC (abs, forearms, some chest, calves)
    leg lifts
    50x2sets

    calf raises
    8 in 8 norm 8 out x3sets

    wrist roll thing(dowel and rope)
    10x1 both ways
    15x2 both ways!
    KILLER EXERCISE!

    Incline bench
    50x3
    70x3
    100x3
    135x3 helped on a forth. Video will be posted.


    Video of the 500 Squat form the other week.
    youtube com/ watch?v=tLCIzFAlWC8&feature=yo utu.be
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack
  37. New Member
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    1-25-12
    NO LIFT JUST CARDIO FOR FUN

    stretch
    15 min sprint intervol 45sec recover rate 15sec sprint. Last few were 40-20 but whatever.
    stretch


    Jerk form a week ago 315x6
    youtube com /watch?v=Q7m9JXBGteI&feature=yo utu.be
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack
  38. Senior Member
    swollen87's Avatar
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    Where are you coming up with "strongest man under 230" title? Just a question.... your lifts are great, don't get me wrong....
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
  39. New Member
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    Quote Originally Posted by swollen87 View Post
    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
    2010 NAS LW Am. National Champion
    2011 ASC America's Strongest Man 105kg Champion!
    Youtube--> http://www.youtube.com/user/prostrongmanzack
  40. Senior Member
    swollen87's Avatar
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    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
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
  

  
 

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