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ASC LW Pro Strongman Zack McCarley (2011 America's Strongest ManUnder105kg)

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prostrongmanzakIcon...22-12-2011 @ 20:51 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
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 Happy
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


Caleb Ralston @ Believe Media does an excellent job editing!
prostrongmanzakIcon...26-12-2011 @ 07:47 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
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
overhead press
15x8
65x8
115x5
115x5

single hand floor press
115x8
115x8
115x12

overhead press(each side)
115x10

Video of this workout will be up in about an hour.
prostrongmanzakIcon...26-12-2011 @ 16:04 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
PeltomaaIcon...26-12-2011 @ 16:45 
Avatar
Finlands Strongest Man u105
Member 891, 1935 posts
SQ 280, BP 200, DL 362
842.0 kgs @ 108kgs UnEq
Nice vid buddy...We had no snow christmas in FinlandUnhappy

From: Harri Peltomaa -105kg Finnish strongest man 2010
prostrongmanzakIcon...02-01-2012 @ 01:56 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
Peltomaa said:Nice vid buddy...We had no snow christmas in FinlandUnhappy

From: Harri Peltomaa -105kg Finnish strongest man 2010


bummer! I hope at least you had good company Wink






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!!!!!!!
ThingIcon...02-01-2012 @ 02:14 
Avatar
a large fingered spastic that demolishes plant
Member 89, 31822 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq
Welcome Zack - been following your progress through the power of YouTube

Good to have you aboard and we'll covert you to kg's in no time Wink
Craig_PfistererIcon...02-01-2012 @ 02:26 
Avatar
Sugdens 'man' at WSM 2011
Member 1513, 2102 posts
SQ 224.5, BP 181, DL 276.5
682.0 kgs @ 120kgs UnEq
Thing said:Good to have you aboard and we'll covert you to kg's in no time Wink

Haha.
prostrongmanzakIcon...02-01-2012 @ 21:33 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
Thing said:Welcome Zack - been following your progress through the power of YouTube

Good to have you aboard and we'll covert you to kg's in no time Wink


hahaha I accept your challenge!
prostrongmanzakIcon...02-01-2012 @ 21:34 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
Craig_Pfisterer said:
Haha.

Great to see you here Craig!
prostrongmanzakIcon...02-01-2012 @ 21:34 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
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


800 yoke for 60ft


girl friend squating 145x6
prostrongmanzakIcon...03-01-2012 @ 07:45 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
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 today!
prostrongmanzakIcon...04-01-2012 @ 06:10 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
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.
adamkeepIcon...05-01-2012 @ 13:04 
Avatar
a dork
Member 1023, 846 posts
YEAH!!!!! Zack is a stud for sure! I've only gotten to train with you once, but you could see you were gonna be pro soon! Good luck in the training!
grantyIcon...05-01-2012 @ 13:42 
Avatar
hernia returning due to hobby of patient
Member 1306, 1907 posts
SQ 270, BP 202.5, DL 340
812.5 kgs @ 104kgs UnEq
That yoking looked lightning quick... I think you would give alot of decent open guys a run for there money with that speed! just ridiculas how incredible you are at the moving events in relation to fairly modest static numbers! is there any particular reason why your numbers on the squat and deadlift arnt that high? injuries etc? or do you generally just focus on event work as priority?Confused
adamkeepIcon...05-01-2012 @ 14:31 
Avatar
a dork
Member 1023, 846 posts
granty said:That yoking looked lightning quick... I think you would give alot of decent open guys a run for there money with that speed! just ridiculas how incredible you are at the moving events in relation to fairly modest static numbers! is there any particular reason why your numbers on the squat and deadlift arnt that high? injuries etc? or do you generally just focus on event work as priority?Confused


This is the point to training the events. Too many people get caught up in trying to get their gym numbers up, but at least 80% of those lifts aren't contested. Wouldn't saving yourself in the gym and crushing the events be a better idea than crushing the gym and then only being able to give 70-80% on events day? Zack is just putting the effort into the things that matter and it showed with a national title.

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