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

2-9-12
upper back and bicep

not feeling it today, fell asleep after I got back from 8 hrs of school. took an impromptu nap, hahaha.

wide grip HS rows
90x8
180x8
270x8
360x8 felt easy
470x3 WOW! SLOP!
x5 w/ help....
drop set time!
360x8,270x8,180x8,90x8 not too tough.

Narrow grip lat pull downs
205x8
250x8
305x8,8,8

HS chin machine thing
180x8
250x8
320x6 tough, I like it but on back days I try not to go so heavy as to not FEEL my back working cause my arms are very strong and often overpower my back if I lift with improper form.

curls (21s)
88x 2 sets

Called it

Imperial saturday!
 
2-11-12
EVENTS (LOG)

SOLID day!

Log
180x3
230x3
260x2
280x2
300x1 ek!
300x4! PR YES!

OH lockouts
225x3x2s
275x3
move up
315x3x2
feeling icky

rear raises and laterals
30x8/8x3s

Bench (norm/narrow)
135x5/5
225x5/5
275x5/5
325x5/0! hahaha I was getting a little tired ;)

A few other MISC things.

No lifting til Tuesday!

Vid from Sequim!
youtube com /watch?v=lBwnzorBZ34&feature=youtu.be
 
2-14-12
V-day PRS session
Legs and lower back

working up to....
Sandbag carry
360x50ft
360x260ft PR WOW!

Gym

SLLP
2-5plat normal progression

TBDL
150x3
260x3
370x3
460x3
550x3 easy!
640x3 not so easy (back side and quads are SHOT!)
SUIT ON!
730x10! PR Video says it all, easy pulls, should have straped in if I wanted more.








2-15-12
MISC
hip lifts 20x3s

russian twist w/ partner (keeping legs up) 10,9,8,7,6,5,4,3,2,1

yoga ball crunches 20x3s

Wrist curl
50x10x3

rev wrist curl
25x10x3

DB shrugs
70x20
100x20 (1 sec pause at top, 2 sec stretch at bottom)







2-16-12
Upper back and bi
wide grip HS row
90x8
180x8
270x8
360x12,10,10
drop set next...
360x10-270x10-180x10-90x10

lat pull downs
305x8x3sets

I typically dont like to invoke fear into people (outside competition) but it was funny today, someone wanted to work in with me so I let him (I always welcome people to work in with me) and he stayed for one set, then watched my set and left.... I dont think he was done lifting but just left without a word.... HAWK-WARD!
2.bp.blogspot com /-pZQ6g4uprUQ/TvIJ1D1BzrI/AAAAAAAAAfQ/fBloUHBFEnA/s1600/nic-cage-birdhair.jpg

HS high rows with palms in
180x8
270x8
360x5 HARD
330x5
270x8

bicep curls (DB)
50x5
70x5
80x3


WICKED LIFT FROM V-DAY! 730x10 on trap bar deadlift and 360lbsx260ft sandbag!
youtube com /watch?v=tnZJU991Z5I&feature=youtu.be
 
2-18-12
JOHNS SURPRISE PARTY!
Log
180x3
230x3 TRUE 1 MOT! PR!
250x3
270x3
290x1-3? (its in the video)
310x2 PR I know I had more but should have paced myself!
310x1 STINGER FROM HELL! Might be a rib out! I get it fixed tomorrow....

Yoke/Keg carry
300x50ft
500
700/200
850/200 both 50ft.

One or two other things but I was HURTING! Shut it down!








2-20-12
shoulders and triceps (second day in elbow sleeves between sets)
SOHP
135x8 felt off.
185x5 EASY! WOW! 15 maybe....
205x8 tough!


rear raises and laterals
30x8/x8 x 3 sets

DB skull crushers (like strict tate press)
45x12
55x10
65x10 tough

press downs
100x10,10

some other filler....







2-21-12
legs and lower back
Trap bar DL
Stinger is still acting up, hard to turn my head, whatever.
TBDL
150x5
260x5
370x3
body is hurting a little
460x3 eh...
550x3 ouch...
640x5 EASY! Donno why it didnt hurt but I'll have video up soon.

Farmers


Video from last weekend for John's Welcome home
youtube com /watch?v=V0JfyuCIMPY&feature=youtu.be
 
IT IS THAT TIME AGAIN! ----> Contest (Arnold) is in less than a week!

WED core
butt lifts
20,20,20

yoga ball crunches
20,20,20

LOTS OF ROLLER

I dont recall the rest but my abs were KILLED!





Thursday upper back and bis
HS rows
90x8
180x8
270x8
360x8x3 sets

pull ups
10x3sets

alt bicep curls
50x5
75x5

called it good. The last week is a "STAY HEALTHY" week, nothing extremely impressive!


I committed to St Paddy's Strongest Laddy Contest...

Date: March 17th, 2012
Time: 11:00am
Location: The parking lot of Reser Stadium, Oregon State University, Corvallis, OR

EVENTS: Yoke/Farmer’s Medley: (750/286)
Overhead Medley: lwf DB,AXLE,LOG,BB (170, 250, 270, 290)
Tire Flip:(1000)
Duck Walk/Sled Drag:(350/600)
Atlas Stones (over bar): (330)


Should be a good show! But this is 2 weeks after The arnold, so I will not have a chance to train for it.

Saturday- Light events

Tire
700x3,3,3
875x2,2,3(FAST)


Really nothing special in these days.
 
ARNOLD WRITE UP!

Log- 320, this event really had me on my heels. I was quite intimidated but I am not the kind of guy to roll over. I find the best way to get better is commit to a show that IS out of your comfort zone and go for it! I showed up never having pressed a log over 310. I started warming up and worked up to 320 for a single in WUs and shut it down. That in its self was a PR. In contest I hit 2, ALMOST 3. I have to say the third was VERY close and I was a little upset for missing it, but I got to smile with a PR.
320x2

Medley- yoke/sandbag/farmers, 850/250/350 all 50’. I never actually was able to train this event all the way though. But I felt very confident. This was combining three of my FAVORITE events and Medleys are somewhat of a specialty. I came in unprepared and paid for it. I feel I had the tools for a 30second time but I made 2 mistakes, one small that cost about a second and one big that cost 10-15 seconds. Mistake one, I ran around the yoke forgetting how much they slide on concrete. Mistake two, I grabs the farmers without rolling my hands deep under them, instead I grabbed and went which killed my grip and my chances at a great time. One thing that I think tied into this is that in WUs I hit the 350 for 30ft and didn’t even have a slip. That is what I get for not giving the respect to this event. 49seconds for me, winner was 29seconds. You learn everyday!

Car Dead-700-800 ish My training for this event has been going so well I was a little overly confident. I realize a few things and made only one mistake. I FORGOT TO TAKE MY SHOES OFF! So when I tried to get into position the rubber on my soles was sticking to the rubber on the mat, if you watch the video it was killer trying to get into position. The two things I realized are that a car deadlift is not a alike to a trap bar as I thought, and I need more practice with a car DL app. After the event I realized I had my shoes on and was a little upset but the guy that wins is the one who is prepared AND makes the fewest mistakes. Again a learning experience.

Hussafelt- 400lbs for max distance. I was unsure of my position at this point but I knew I wanted to make a big carry. I was unaware of the distance to beat but I did know I had trained this hard and I have always been a good carry guy. I picked up the app in WUs and it was a little heavier than I was used to but it was all good cause I know I just had to go as far as I could, so I did just that. I carried the 400 tombstone 274ft. first place, at least I finished with an exclamation point!

FINAL- 17th of 54 (I thought there was only 47 but Mike Johnston said there was 54)
 
Next show is in two weeks, normally I like to take the week before and the week after a show off but in this circumstance I have modified my training a little bit. I will train for the next week then a week off followed by the contest on 3/17/12.

3-3-12
Shoulders and triceps
Seated DB military
50x8
70x3
80x3
95x3
110x3
120x5 PR

Rear delts on bench
35x12x4 sets

Narrow grip bench
135x8
225x8
315x4-5 Pitiful, I think I was prefatigued.

DB Tate Press
100x1.... I need to WU better
50x8
80x8
100x8
120x6
I like these! I am going to do them more often!

I have decided I need to add some upper body mass to improve my log.

one or two other little things. Showed a few people these
youtube com/watch?v=GpH0Ymiri8g
it is one of the things I am freaky good at. I think I will make a vide of them, maybe a set of 20-100. Not sure yet.

ARNOLD CONTEST VIDEO!!!! --> youtube com/watch?v=VMi8e5CKcOk

Be sure to like my athlete page on Facebook too!
facebook com/pages/ASC-Pro-Strongman-Zack-McCarley/328117483891221?ref=ts
 
I only have 4 more posts til I can link so I am going to crank them out here.
 
3 more
 
2 more
 
1 more
 
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!
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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!
Invalid Link Removed
 
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
Invalid Link Removed

DONT FORGET TO LIKE "ASC LW Pro Strongman Zack McCarley" on Facebook!
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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!--> Invalid Link Removed

EMBEDED
<iframe width="560" height="315" src="http://www.youtube.com/embed/7PTvrWprADk" frameborder="0" allowfullscreen></iframe>
 
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!
 
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!
 
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!
 
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)
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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!
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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!
 
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!
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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.
 
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:
Invalid Link Removed

Stones:
Invalid Link Removed
 
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!
 
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!
 
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!
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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!
 
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!
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RABB Fitness visit! Yoke, arm over arm, and stones with some video of Pete on log and Mike on AOA

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New twitter account--> Invalid Link Removed
 
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!
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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!
 
5-13-12
shoulders, chest, triceps

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

Rear flys
25x12,12,12

Incline bench
80x12
90x12

Incline fly
70x6

Flat machine fly
265x8,8,6

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

Kick backs
30x12
35x12,12
 
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
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5-13-12
Shoulders, chest, triceps

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

rear delt raise @3
25x12,12,12

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

Machine flies
275x8x3

Nelly press
70x12
80x12
90x12

other stuff







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

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

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

Awesome day! Love bands!










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







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

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

row ladder x5 reps @ each weight
10,20,30,40...90,100
100,90,80,...20,10 (on video)
Invalid Link Removed

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

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



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

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

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

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

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

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

incline flies
50x12
70x12
75x8
50x12


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




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

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

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

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

Lost at this point in my workout

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

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






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

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

3 rounds
 
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 Invalid Link Removed )
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
 
Sandbag carry and deadlifts (deadly combo!) Invalid Link Removed
 
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.
 
rulk22 said:
Late as heck, but subbd! Awesome log and fan now.
Click to expand...

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
Invalid Link Removed

Ellensburg, WA Strongman Crew! Come and try event training for free starting Aug. 1!
Invalid Link Removed

Twitter
Invalid Link Removed

Athlete page
Invalid Link Removed

Youtube
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ENJOY!!!
 
China was simply amazing!

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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!
 
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.
 
*-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
Invalid Link Removed
 
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!
Invalid Link Removed
 
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!
Invalid Link Removed
 
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
Invalid Link Removed
 
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
Invalid Link Removed
 
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)
Invalid Link Removed

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


Blog
Invalid Link Removed

Ellensburg, WA Strongman Crew! Come and try event training for free!
Invalid Link Removed

Twitter
Invalid Link Removed

Athlete page
Invalid Link Removed
 
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
Invalid Link Removed
 
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!
 
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
 
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