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ASC LW Pro Strongman Zack McCarley (2011 America's Strongest ManUnder105kg)
| prostrongmanzak |  | ASC LW Pro Strongman Zack McCarley (2011 America's Strongest ManUnder105kg) | 07-12-2011 @ 02:29 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | SORRY BUT ALL MY WEIGHTS WILL BE IN pounds NOT kg. 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 Video from a few weeks ago, I am backed up on videos so you'll have to stay tuned. http://www.youtube.com/user/prostrongmanzack?feature=mhee#p/a/... | ||
| prostrongmanzak | | ... | 08-12-2011 @ 00:18 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | 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. | ||
| prostrongmanzak | | ... | 08-12-2011 @ 00:31 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | 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. | ||
| shanejer | | ... | 08-12-2011 @ 07:56 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | Strong fella! | ||
| granty | | ... | 08-12-2011 @ 08:20 |
 hernia returning due to hobby of patient Member 1306, 1907 posts SQ 270, BP 202.5, DL 340812.5 kgs @ 104kgs UnEq | Wow nice to see a log! looking forward to updates! followed your youtube vids for a while. Congrats on the win, your event training makes a lot of guys look very lazy haha | ||
| prostrongmanzak | | ... | 09-12-2011 @ 01:56 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | Thanks guys! I'll try and keep this updated. and glad to have some love on here! I was not sure how I would be received on here. Here is video of Fletcher and myself working clean pulls youtube dot com /watch?v=sp2pH8DYnJY | ||
| Paul_D | | ... | 09-12-2011 @ 02:19 |
 Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5637.5 kgs @ 77kgs UnEq | prostrongmanzak said:Thanks guys! I'll try and keep this updated. and glad to have some love on here! I was not sure how I would be received on here. Here is video of Fletcher and myself working clean pulls youtube dot com /watch?v=sp2pH8DYnJY | ||
| fatter_tomorrow | | ... | 09-12-2011 @ 02:22 |
thinner after lockdown Member 594, 4166 posts SQ 100, BP 80, DL 100280.0 kgs @ 120kgs Eq | good to have you over here, ive already shown you some love in my log posting vids of your axle clean and press that I tried to emulate, the speed is unreal. | ||
| prostrongmanzak | | ... | 10-12-2011 @ 04:17 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | Right on! Maybe I'll post a tutorial on how I clean axles. 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 | ||
| fatter_tomorrow | | ... | 10-12-2011 @ 04:28 |
thinner after lockdown Member 594, 4166 posts SQ 100, BP 80, DL 100280.0 kgs @ 120kgs Eq | Post Edited: 10.12.2011 @ 04:29 AM by fatter_tomorrow I think a tutorial on axle c/p would help alot of other strongman out there, watching and emulating your tech got me a 2nd place finish in my last comp on the axle.also awesome farmers. | ||
| prostrongmanzak | | ... | 12-12-2011 @ 02:00 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | fatter_tomorrow said:I think a tutorial on axle c/p would help alot of other strongman out there, watching and emulating your tech got me a 2nd place finish in my last comp on the axle. also awesome farmers. Well then I will make a serious effort to put a video out there about it! 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 | ||
| granty | | ... | 12-12-2011 @ 10:54 |
hernia returning due to hobby of patient Member 1306, 1907 posts SQ 270, BP 202.5, DL 340812.5 kgs @ 104kgs UnEq | Those straight leg deads look burtal! especially being beltless | ||
| Sparrow | | ... | 13-12-2011 @ 21:04 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 255, BP 167.5, DL 330752.5 kgs @ 103kgs Eq | Very, very impressive comp. history! Your training numbers (in this log at least) wouldn't suggest such an impressive strongman history, but I've been privy to yours (and Higa's) Youtube videos, and you are an events BEAST who trains like an animal! Loved watching your 6.00am sessions in the warehouse. | ||
| prostrongmanzak | | ... | 14-12-2011 @ 06:55 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | granty said:Those straight leg deads look burtal! especially being beltless Thanks, I have to relearn these, My hamstrings have gotten tight since last time I did these. | ||
| prostrongmanzak | | ... | 14-12-2011 @ 06:58 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | Sparrow said:Very, very impressive comp. history! Your training numbers (in this log at least) wouldn't suggest such an impressive strongman history, but I've been privy to yours (and Higa's) Youtube videos, and you are an events BEAST who trains like an animal! Loved watching your 6.00am sessions in the warehouse. yeah, I will be the first to let you know I am not very impressive in the gym. My static strength is not amazing by any means! My events and awkward lifting strength is my specialty tho. 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 | ||
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