You are here: Home → Forum → Training Journals → ASC LW Pro Strongman Zack McCarley (2011 America's Strongest ManUnder105kg)
ASC LW Pro Strongman Zack McCarley (2011 America's Strongest ManUnder105kg)
| prostrongmanzak |  | ... | 19-01-2012 @ 06:34 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | 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!!!) http://www.youtube.com/watch?v=7Sd_YF15eaM&feature=youtu.b... Laurion Burchall Killing some training for the Imperial classic this weekend! (log and Prowler/sled drag medley) http://www.youtube.com/watch?v=YQOw9LhUZUo&context=C3c0bc3... | ||
| prostrongmanzak | | ... | 23-01-2012 @ 03:25 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | 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) http://www.youtube.com/watch?v=f41A-hl4fA8&feature=youtu.b... | ||
| prostrongmanzak | | ... | 24-01-2012 @ 05:12 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | 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!!!!! http://www.youtube.com/watch?v=_BeAgi8MU6c&feature=youtu.b...  | ||
| Thing | | ... | 24-01-2012 @ 07:43 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Nice work there Zack. the last few posts contain some good quality graft | ||
| prostrongmanzak | | ... | 25-01-2012 @ 00:02 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | Thing said:Nice work there Zack. the last few posts contain some good quality graft Thanks! 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. http://www.youtube.com/watch?v=tLCIzFAlWC8&feature=youtu.b... | ||
| prostrongmanzak | | ... | 26-01-2012 @ 05:54 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | 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 http://www.youtube.com/watch?v=Q7m9JXBGteI&feature=youtu.b... | ||
| prostrongmanzak | | ... | 31-01-2012 @ 02:14 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | Training and school have been putting their collective foot to my ass lately! I will do some highlights and post some videos. 1-26-12 back and bi single arm row 135x10,12,10 wide grip pull ups 50x8,8,7+1 light bicep stuff 1-28-12 log press 90x5 180x3 230x3 260x3 280x3,3,3 almost 4. bench with chains rear raises laterals 1-30-12 DB press 65x6 135x1,2,5 (each side) 185x0 DANG! DB later 135x5,5,5 (each side) rear raises 20x10,10,10 just feelin it out Misc. Triceps Aly's Contest footage, Imperial Classic http://www.youtube.com/watch?v=vB98u-meS0Q Gym Sumo DL 585x5 NO BELT http://www.youtube.com/watch?v=ODXmZIleK8c | ||
| prostrongmanzak | | ... | 01-02-2012 @ 00:22 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | 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) http://www.youtube.com/watch?v=-uCvxtYtLwg&feature=youtu.b... | ||
| prostrongmanzak | | ... | 03-02-2012 @ 07:56 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | 2-2-12 back and bicep My back has been hurting a little since my BRUTAL 550x15 on the trap bar earlier this week, but it was good. machine rows 235x8x3 Bent rows 225x8x3 back hurts here pull ups 8x3 FAST Wide grip rows HS MACHINE 90x10,10 180x10 270x10 360x10/270x10/180x10/90x10 all drop set. 21s 35lbs DBs 60lbs BB called it! SEQUIM THIS WEEKEND!!!!! WOOOO!!!!! 365 push jerk from a week or two ago! http://www.youtube.com/watch?v=YQ-HORN8OrI&feature=youtu.b... | ||
| MarkClegg | | ... | 03-02-2012 @ 11:45 |
 knock knock !! who's there ?? OLD SCHOOL SUGDEN Member 212, 11439 posts SQ 325, BP 212.5, DL 370907.5 kgs @ 100kgs UnEq | prostrongmanzak said: Last weeks INDOOR FARMERS OF AWESOMENESS!!!!! http://www.youtube.com/watch?v=_BeAgi8MU6c&feature=youtu.b... Bloody Crazy s**t That Mate ! | ||
| prostrongmanzak | | ... | 05-02-2012 @ 22:58 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | MarkClegg said: Bloody Crazy s**t That Mate ! hahaha thanks! 2-4-12 Events @ Sequim! This was my first visit to sequim and it was SO FUN! Literally one of the best overall sessions I have ever been a part of as a group, and I do not say that lightly. EVERY SINGLE PERSON there hit a PR, EVERYONE! So now that I have your attention here is how it went, with some backstory of course. Friday I was so wiped out I fell asleep at 3pm and woke up around 515pm grabbed a change of cloths and drove over to Laurion's Place in seattle to stay the night (2hr drive). In hindsight this might have been a bad decision because we all stayed up til about 1:30am just talking and catching up. Morning came quickly at 7am when I woke up to get ready to drive about 2hr and 15min to Sequim with Aly and Laurion. The drive out was fun and after we got there we hung out a while, loaded some equipment and went to lift. Log 220x3 240x1 true one mot. PR 240x3 270x2 a little light headed 290x3 put it AWAY! 290x4 .... was too gassed for 5. 290x2 eh, I was not into that set. Yoke 385x75ft 475x75 655x75 745x75 felt sloppy but everyone said it was fast 855x40 855x75 like 4 drops but it was uphill and I was being careless Stones stone WU with 196,240,315 tacky on 315x2 BIG SERIES 240-62" 265-58" 315,330,340,396- 50" my hand got all dusty on 330 and 340 but I just put more tack on. I was pleased with the run. I decided to call it, a lot of people were lifting and I was really just enjoying everything, Nate bolling hit the 396 after me, before yesterday no one had loaded it yet! Good stuff! January MISC video http://www.youtube.com/watch?v=XKdNcpqZwWo&feature=youtu.b... | ||
| shanejer | | ... | 05-02-2012 @ 23:18 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | Jesus ... Youre a events monster !! Crazy medley a few workouts back lol | ||
| prostrongmanzak | | ... | 07-02-2012 @ 07:26 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | shanejer said:Jesus ... Youre a events monster !! Crazy medley a few workouts back lol hahaha thanks! It is my sport. 2-6-12 Shoulders and tris DB at home 35x5 85x2,3 135x2,5 185x3right,0Left shut it down to be safe. Gym SOHP 45x5 right shoulder a little beat up 135x5 lat hurts. 185x5 EASY! OH lockouts 225x3,5,5,5 275x3 med height 315x3 high, just above crown. rear raises and laterals 25x8/8x4sets dips (paused and explosive from the bottom) +45x8,8 for reps. +45x20 (had maybe 5-6 more) I did one other thing that I forgot and decided to shut it down. good day! 185x3 DB from TODAY! http://www.youtube.com/watch?v=t_NorXQtE88&feature=youtu.b... | ||
| granty | | ... | 07-02-2012 @ 13:28 |
 hernia returning due to hobby of patient Member 1306, 1907 posts SQ 270, BP 202.5, DL 340812.5 kgs @ 104kgs UnEq | very good dumbell Zack, looks like one of those adjuctable handles which rotate like a normal bar.. I find them horrible! | ||
| prostrongmanzak | | ... | 09-02-2012 @ 04:51 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | granty said:very good dumbell Zack, looks like one of those adjuctable handles which rotate like a normal bar.. I find them horrible! it is one of those! hahahaha 2-7-12 AWESOME LIFTING! Legs and lower back My training, and lift in general, has REALLY been picking up lately! This is both good and bad, my lifting is going great but I feel my stress levels becoming more difficult to manage and I am loosing sleep over it. Last night I awoke in a cold sweat at 3am and was up for 30-45min. I just need to relax, I plan to meditate for 30 min or so after this entry and to try and center myself/align myself a little better than the last few weeks. Farmers at home 120x80ft 190x80 250x40 300x40+side to side like I was running. I think this is a good run on those handles! 1-7/8" handles are BEASTLY! Go to gym SLLP 2 platesx5 3px5 4px5 5px5 TBDL 150x5 240x3 370x3 460x3 550x3 BELT ON (really need to be safe this close to my show!) 640x10 VIDEO OF WHOLE WORKOUT EXCEPT LAST TBDL SET (THE VIDEO 2ND BELOW) http://www.youtube.com/watch?v=1oYV4dUlhXY&feature=youtu.b... Trap bar DL 640x10! http://www.youtube.com/watch?v=NYAk6FGhf6E&feature=youtu.b... 2-8-12 MISC (boring day) calves 45x8in,8mid,8out all x 3 sets Leg lifts 50x2sets russian twists 60 neck rolls 10/side bridges 10 bridge pushups 10 (for shoulder mob) Yoga ball crunches 20x3sets DONE! | ||
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