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

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prostrongmanzakIcon...05-01-2012 @ 15:21 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
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
grantyIcon...05-01-2012 @ 16:52 
Avatar
hernia returning due to hobby of patient
Member 1306, 1907 posts
SQ 270, BP 202.5, DL 340
812.5 kgs @ 104kgs UnEq
adamkeep said:
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.


Yep i see the logic, by the way i wasent suggesting Zack was weak.. Far from hes the best in America for good reason! I was just looking for an insight as personally my events are terrible. I suppose making events priority is key, although i find gym work more fun (probs to to ease) Happy
adamkeepIcon...05-01-2012 @ 18:59 
Avatar
a dork
Member 1023, 846 posts
granty said:
Yep i see the logic, by the way i wasent suggesting Zack was weak.. Far from hes the best in America for good reason! I was just looking for an insight as personally my events are terrible. I suppose making events priority is key, although i find gym work more fun (probs to to ease) Happy


Haha yeah i got ya! Zack is far from weak.
prostrongmanzakIcon...05-01-2012 @ 19:31 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
adamkeep said:
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.


I could not put it better myself! I train to the events I need. You will see with the Arnold coming up in march 2nd 2012 how my training will change a bit. But I dont need a deadlift if I dont deadlift in competition and I dont need a squat unless it is in contest. To paraphrase Bruce Lee "Strip away the unnecessary."

Of course I still work it from time to time but only when it is beneficial.
prostrongmanzakIcon...05-01-2012 @ 19:35 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
adamkeep said:
Haha yeah i got ya! Zack is far from weak.


Thanks! Adam, it is great to see you posting! I'll tell you along with many others that ADAM KEEP IS THE MAN! Honestly seeing you train and meeting you was one of the things that made me say "damn, I need to get better!" My yoke is simply mortal compared to your ungodly speed! I'd like a shot on farmers tho Wink But seriously, I hope we get a chance to face off in the future, I feel you would have a serious chance at the title.

To sum it up you are the guy that I saw and said "wow, it is possible to be that strong and that light!? I guess I have to catch him!"
prostrongmanzakIcon...06-01-2012 @ 04:09 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
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.



video from a few weeks ago of Ben Rice (World class deadlifter/4x WABDL World Champion @198+220)
adamkeepIcon...06-01-2012 @ 08:29 
Avatar
a dork
Member 1023, 846 posts
Post Edited: 06.01.2012 @ 08:31 AM by adamkeep
prostrongmanzak said:
Thanks! Adam, it is great to see you posting! I'll tell you along with many others that ADAM KEEP IS THE MAN! Honestly seeing you train and meeting you was one of the things that made me say "damn, I need to get better!" My yoke is simply mortal compared to your ungodly speed! I'd like a shot on farmers tho Wink But seriously, I hope we get a chance to face off in the future, I feel you would have a serious chance at the title.
To sum it up you are the guy that I saw and said "wow, it is possible to be that strong and that light!? I guess I have to catch him!"


Haha thanks dude! I haven't trained events in a long time due to the back injury I had a while back. Things are finally feeling better and I am starting to deadlift again. I weigh about 238lbs at the moment, but that is really just holiday fat. I'm still not sure what I want to do with strongman anymore, but I really do want to get into highland games and I am dabbling in BJJ. After watching the WSM finals though I think it sparked some new interest in me to get back to training every once in a while. I'm only 28 so I still have some time in me to compete again. Come out this way and compete though man and I'll be there! You'll have a place to stay of course!

Seriously a bummer though about your hammy bro! Take it easy until it's healed. Don't push it like I did with my back. Something that should have taken a few months to heal has taken well over a year because I pushed it too early.
prostrongmanzakIcon...08-01-2012 @ 03:25 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
adamkeep said:
Haha thanks dude! I haven't trained events in a long time due to the back injury I had a while back. Things are finally feeling better and I am starting to deadlift again. I weigh about 238lbs at the moment, but that is really just holiday fat. I'm still not sure what I want to do with strongman anymore, but I really do want to get into highland games and I am dabbling in BJJ. After watching the WSM finals though I think it sparked some new interest in me to get back to training every once in a while. I'm only 28 so I still have some time in me to compete again. Come out this way and compete though man and I'll be there! You'll have a place to stay of course!
Seriously a bummer though about your hammy bro! Take it easy until it's healed. Don't push it like I did with my back. Something that should have taken a few months to heal has taken well over a year because I pushed it too early.


I am not going to push my hamstring but I am going to continue to train my upper body hard. it actually got injured while I fell on a bike. very strange way to get hurt like that. I actually did BJJ before wrestling, and wrestling before strongman. Let me know how it goes for sure. I have been thinking of some MMA too, maybe crossfit as I still have some silly conditioning.




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
http://www.youtube.com/watch?v=g9NQrS0gENs&feature=youtu.b...
prostrongmanzakIcon...09-01-2012 @ 21:21 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
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
http://www.youtube.com/watch?v=r0x6YY9gR60&feature=youtu.b...
prostrongmanzakIcon...11-01-2012 @ 02:20 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
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!
http://www.youtube.com/watch?v=G6s1NJTRa7s&feature=youtu.b...
prostrongmanzakIcon...12-01-2012 @ 05:04 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
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 Wink


Maybe there was too much awesome resonating from yesterdays RDL 500x8!
http://www.youtube.com/watch?v=pTidjEydIuo&feature=youtu.b...
prostrongmanzakIcon...13-01-2012 @ 15:19 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
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.
http://www.youtube.com/watch?v=HQx-xpkGs1s&feature=youtu.b...
prostrongmanzakIcon...16-01-2012 @ 04:03 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
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!
http://www.youtube.com/watch?v=p-kDYNhUiZE
CHESTERIcon...16-01-2012 @ 06:13 
used to be WEAK AS PISS
Member 37, 2612 posts
SQ 130, BP 90, DL 170
390.0 kgs @ 80kgs UnEq
Thats some real mental medley Wink
prostrongmanzakIcon...17-01-2012 @ 01:36 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
CHESTER said:Thats some real mental medley Wink


WAS NOT EASY! hahahaha





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.
http://www.youtube.com/watch?v=9tD6EL8v8k4&feature=youtu.b...

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