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 |  | ... | 10-02-2012 @ 04:38 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | 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! | ||
| prostrongmanzak | | ... | 14-02-2012 @ 16:09 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | 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! http://www.youtube.com/watch?v=lBwnzorBZ34&feature=youtu.b... | ||
| prostrongmanzak | | ... | 17-02-2012 @ 07:24 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | 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! http://2.bp.blogspot.com/-pZQ6g4uprUQ/TvIJ1D1BzrI/AAAAAAAAAfQ/... 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! http://www.youtube.com/watch?v=tnZJU991Z5I&feature=youtu.b... | ||
| prostrongmanzak | | ... | 22-02-2012 @ 04:26 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | 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 http://www.youtube.com/watch?v=V0JfyuCIMPY&feature=youtu.b... | ||
| prostrongmanzak | | ... | 26-02-2012 @ 20:32 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | 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. | ||
| thosebananas | | ... | 26-02-2012 @ 20:37 |
 Trophy Hunter Member 743, 3329 posts SQ 230, BP 130, DL 300660.0 kgs @ 118kgs UnEq | Good luck at arnolds! | ||
| prostrongmanzak | | ... | 05-03-2012 @ 04:29 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | thosebananas said:Good luck at arnolds! thanks man! 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) | ||
| prostrongmanzak | | ... | 05-03-2012 @ 16:54 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | 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 http://www.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!!!! --> http://www.youtube.com/watch?v=VMi8e5CKcOk Be sure to like my athlete page on Facebook too! http://www.facebook.com/pages/ASC-Pro-Strongman-Zack-McCarley/... | ||
| prostrongmanzak | | ... | 07-03-2012 @ 04:46 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | Post Edited: 07.03.2012 @ 04:51 AM by prostrongmanzak 3-6-12Legs 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! http://www.facebook.com/pages/ASC-Pro-Strongman-Zack-McCarley/... 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! http://www.nastrongman.com/pdf/2011/laddy.pdf | ||
| prostrongmanzak | | ... | 09-03-2012 @ 04:48 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | 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 http://www.youtube.com/watch?v=Ui36qrMhbr8&feature=youtu.b... DONT FORGET TO LIKE "ASC LW Pro Strongman Zack McCarley" on Facebook! http://www.facebook.com/pages/ASC-Pro-Strongman-Zack-McCarley/... | ||
| prostrongmanzak | | ... | 13-03-2012 @ 01:31 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | 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!--> http://www.youtube.com/watch?v=7PTvrWprADk&feature=youtu.b... EMBEDED | ||
| shanejer | | ... | 13-03-2012 @ 06:52 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | Good write up from Arnold's. I agree car deadlifts arn't like trap bar deads Could you not just flick your shoes off mid event? Lol | ||
| prostrongmanzak | | ... | 17-03-2012 @ 01:38 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | shanejer said:Good write up from Arnold's. I agree car deadlifts arn't like trap bar deads Could you not just flick your shoes off mid event? Lol I didnt realize it, I was way too psyched up. 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! | ||
| prostrongmanzak | | ... | 23-03-2012 @ 18:51 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | 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! | ||
| prostrongmanzak | | ... | 26-03-2012 @ 21:53 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | Kalle wrote: Yeah buddy i've seen a lot of people tear s**t lifting on antibiotics! good call this is going to be in my next athlete page update... people need to know that s**t man, I consider myself VERY informed and I had no clue! 3-24-12 Imperial session Log just one motions 180x5 230x3 230x1 230x1 man... just tired... diet has been s**t! Farmers 184x100ft 234x200ft WOW... very winded... hacking up a lung... s**t 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! | ||
© Sugden Barbell 2026 Privacy - Terms & Conditions