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

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shanejer		...	26-03-2012 @ 22:01
Member 1307, 14110 posts SQ 355, BP 240, DL 370 965.0 kgs @ 102kgs UnEq	I like your log AWSMOE
prostrongmanzak		...	28-03-2012 @ 00:08
Member 3162, 91 posts SQ 250, BP 180, DL 300 730.0 kgs @ 105kgs UnEq	shanejer said:I like your log AWSMOE thanks man! 3-27-12 legs and lowerback front squat 135x8 225x5 315x2 365x3 hip achey belt on 365x3 smoked it. 405x2 called it. ugly. Deficit RDL off 4in 135x8 225x8 315x5 3.5in 405x5 3in and belt on 495x5 got ugly. SLLP 280x5 370x5 460x5 550x4 with help, eh, my hip really achey. I take a visit to my chiropractor and show most of my favorite equipment. (looks like I need another visit hahah) http://www.youtube.com/watch?v=xXK18b-aM8g&feature=youtu.b...
prostrongmanzak		...	29-03-2012 @ 03:24
Member 3162, 91 posts SQ 250, BP 180, DL 300 730.0 kgs @ 105kgs UnEq	3-28-12 AM CARDIO Sprint intervols the way I usually do these is to do 1 sprint every minute... seconds 0-40 are medium jog seconds 40-60 are sprint at or above a given speed or pace often with added resistance or more incline. this morning was an elliptical for 16 sprints. Later.... Abs leg lift/ butt lift combo 10/10 15/15 20/20 abs are STILL sore from cardio and grant making me do a standing ab roller! yoga ball crunches 20,20,20 I have not dont it yet but I plan to do a little bit of ab wheel and obliques tonight after chem homework. Video from last press workout! http://www.youtube.com/watch?v=j7syJ-qOXtg&feature=plcp&am...
prostrongmanzak		...	02-04-2012 @ 21:05
Member 3162, 91 posts SQ 250, BP 180, DL 300 730.0 kgs @ 105kgs UnEq	3/29/12 Upper back wide grip pull ups bwx10 45x7-8 form broke down 70x4-6 80x4 90x2 HS rows (pauses at the top) 180x10 270x8 320x8 (barely paused) 270x8, 8 no pause 180x8 double DB row 60x10 70x10 90x10 felt weird! single arm rows 120x10 KILLED IT! should have gone heavier. concentration curls 45x10 3-30-12 Yoke and arm over arm w/ Higa @ Imperial Yoke 155x80ft 335x80ft 515x80 695x80 795x80 felt a little off 795x80 felt like a good run but in the last few days I have really been hurting from it. I hate yoke.... arm over arm we sat on a tire and measured out 80ft of rope then attatched it to a prowler and went to town. ~300x80ft felt good but a little tired, I wish it'd have been heavier. 3-31-12 log and stones log 180x3 230x6 1 mot tie for PR but it was UGLY! Not 100% yet, I feel yoke may have impacted this a bit. 250x3 one mot (kind of) I give a little leg drive so they were not true one mot, but it was crazy looking) Snatches 135x3 155x3 stone 210x3 240x3 310x1 one mot.... felt good 310x3 one mot PR. I felt a pop in my hips but I feel ok today so we will see if I went out of alignment. Not a bad pop just one that may mean my SI went out but It is over 24hr later and I feel fine. SOMETHING INTERESTING- My right knee is swollen. I am unsure what happened but need to bring the sweeling down a bit. I am going to ice, compress, and DMSO. If it is better soon I may not speak of it again but we will see! Just a stumble. Lots of videos up on my channel and athlete page!
prostrongmanzak		...	04-04-2012 @ 01:17
Member 3162, 91 posts SQ 250, BP 180, DL 300 730.0 kgs @ 105kgs UnEq	I plan to change a little bit of training around but nothing MAJOR. Just doing back and bi today, tomorrow will be RDL and abs. 3-2-12 Cardio in the AM 12 sprint intervols... I was unhappy cause I forgot my bike lock so I had to bike back home before class. I also was watching out for my knee. the swelling has gone down but it has been somewhat diagnosed as an angry bursa. The swelling is very superficial and somewhat watery. I expect it to be just fine by the weekend. SOHP 135x5 185x5 215x6-7 PR? 235x4 BIG PR! laterals/ rear raise SS 30x12/12x3 sets I hate to sound like a BBer but I noticed some development today! WOO! nelly presses 50x12 80x10 95x10 50x10,10 DB flat fly 45x10,10 I think that was it, here is an AWESOME video of Grant Higa and me hitting 800lbs yoke runs last friday! http://www.youtube.com/watch?v=c8Y8RMl-nf0
prostrongmanzak		...	09-04-2012 @ 07:55
Member 3162, 91 posts SQ 250, BP 180, DL 300 730.0 kgs @ 105kgs UnEq	Getting really behind on my logs, been so busy with school and events! When I'm not lifting or doing homework I am sleeping. anyway! 4-3-12 upper back had to change this up cause my knee HS rows 90x12 180x12 270x12 360x12 270x12 180x12 pull ups 5x5 a few other things I forgot. 4-4-12 legs and lower back Just RDL cause knee off 1" 135x8 225x8 315x5 405x5 off ground 500x6 was not happy. belt on, legit just DL 550x2 easy no pain or anything, go stopping point. abs crunches 20x3sets some other stuff off til 4-7-12 DEMO AXLE C+P (for Amped Strongman Benefit) If you keep up with my logs (at least better than me) you will know I have not touched an axle for quite a while. This was a good day though Axle C+P 115x3 175x3 215x3 265x1 303x1 335x1 360x1 WOO! PR and the crowd went nuts! I think the Current national record for a LW is 365. but for a LW pr is 355... Not sure. We will see what I can do in May, I will max again then. Mike Kromer KILLED a 350 log and locked out a 400 log for several seconds but was wearing running shoes so they were all squishy and he could not keep his balance... man! Videos are kind of hit and miss right now, youtube is doing some funny stuff to my videos, clipping text out and stuff, dont know what to think about it.
prostrongmanzak		...	10-04-2012 @ 07:16
Member 3162, 91 posts SQ 250, BP 180, DL 300 730.0 kgs @ 105kgs UnEq	4-9-12 chest, shoulders and tris incline DB bench 50x8 80x8 100x10 120x9 PR felt strong but almost out of control, I did not have cordination cause I have not done these in so long! flat bench fly 50x8 70x8 70x8 Push jerks 135x5 strict, I could tell my tris and delts were already feeling burnt! 225x3 crappy 225x2 much better 315x2 easy STRATEGIC ERROR! This is why you should right your workouts before you go to the gym, did not mean to go this heavy as I did a 360 jerk 2 days ago! 370x0,0 wow, CNS went ka-put and I started to pass out on the first try. 315x4,3,3 just a little work. felt pretty fried right there so I took a bunch of aminos and BCAAs. rear raises 30x12x6 sets (3 sets at two different angles.) Nelly presses (tricep roll backs) 70x12 80x12 80x9... GAH! Triceps were DYING! I may have called it here... I was toast! Two awesome videos of Grant and I killing events! Arm over arm: http://www.youtube.com/watch?v=nHNrQtXsePk Stones: http://www.youtube.com/watch?v=RjdY7-2Sn5g
sexymikehowarth		...	10-04-2012 @ 07:35
Full mask or nasal and chin strap? Member 3254, 2485 posts	Will try to watch them videos again later
Thing		...	10-04-2012 @ 08:08
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	plenty good Work there Zack
prostrongmanzak		...	14-04-2012 @ 06:38
Member 3162, 91 posts SQ 250, BP 180, DL 300 730.0 kgs @ 105kgs UnEq	hahaha thanks guys! 4-10-12 legs and low back felt kind of crapy on this day FS 135x8 225x8 315x1 just wanted to feel it. Def DL 135x8 225x5 315x5 feeling tight in my left trap and upper rib. 405x5 called it Keg toss! a million sets with Adam Bighill (a Canadian football league pro) 4-11-12 abs a bunch of crap but felt really strong! leg lift butt lift complex 20x3sets russian twist 50x2sets decline crunches 20x3sets 4-12-12 upper back and bi HS row fast up slow down 180x8 270x8 320x8,8 360x8 fast up and down narrow grip lat pull downs 305x8x3sets Super rock climberx1 norm RCx1 DB rows 135x5 105x5,5,5,5,5 incline DB curls 45x8 35x8,8 BB curl 135x8 Tomorrow at imperial! WOO!
prostrongmanzak		...	18-04-2012 @ 03:58
Member 3162, 91 posts SQ 250, BP 180, DL 300 730.0 kgs @ 105kgs UnEq	4-14-12 Events This was awesome because a bunch of the guys from sequim came out! 1 mot log press 180x3 200x3 220x3 240x1 260x1 PR yoke (my rib felt funny so I didnt go heavy) 155x80 335 515 700x80 700x80 ~13s but I had a stumble in the middle which MESSED me up. Arm over arm 650x70ft, KILLED IT! Stone "TABADA" 28 reps with 210 no tacky 4-15-12 shoulders chest and tri strict OHP with monst minis 135x5 135x5 155x5,5,5 good god that was hard! rear delt raises 20x12x3 sets really trying to feel it in the delts flat fly 50x8 70x8,8 80x8 incline bench 90x10 105x10 115x8 right side was all goofy! dips 90x8,8,8 4-16-12 legs and lower back DL agaisnt double monst mini 135x8 felt good! 225x8 not so good hahaha 315x8 405x5 500x3 550x0 eh bands off 550x1 easy! hack squat 90x8 180x8 270x8 360x8 was planning on some keg and farmers but decided to rest up, good thing cause the day after I was TOAST! 4-17-12 abs short and sweet russian twists 50x2sets side plank 15sec x2 30s V up combo w/ weight in hands 20x3 sets KILLER! lots of rolling! Maybe ine or two things tonight but that is pretty much it!
prostrongmanzak		...	26-04-2012 @ 08:11
Member 3162, 91 posts SQ 250, BP 180, DL 300 730.0 kgs @ 105kgs UnEq	Officially a week behind! last weeks back day was ok, nothing of note. EMERALD CUP! Man oh man was it fun! I was in the Met-Rx booth all weekend signing autographs for fans and giving out samples. Was on my feet for about 12-14 hrs a day for 2 days, knees actually began to hurt! this was crazy cause I have good knees. Only bad thing was that traffic was so crazy from this show that I was not able to hit the gym over the two days so I did on sunday. Saving yoke for next week cause my knees and feet were achey, something noteworthy and very strongman savy is that IT IS ALWAYS MORE BENEFICIAL TO SHOW UP HEALTHY THAN RISK AN INJURY BY PUSHING WHAT MY BE YOUR BODY DEMANDING YOU STOP! 4-22 shoulder and tricep (events) This was a special one cause I got to lift with two of my good friends, Grant Higa and Ben Seath! log one motions 180x3 230x3 250x1 270x1 Pr no more 1 mot 300x2 passy-outy STRONG THO! Axle 213x2 213x3 strict press for Ben Seath called that rear delt raises 20x12x3 sets dips MISC a few other things, not sure 4-23 Legs and low back (working mostly speed) front squat against 100lbs tension at top 135x8 225x5 225x5 275x5 275x5 225x5 DL against 200lbs at top 135x5 225x3 315x3 405x5 farmers 110x250ft 180x250ft 250x125ft 305x120ft PR with my 1-7/8 handles keg toss over 16ft wall keg ~25lbs 5 got over out of about 20 or more tries. Video from most of this WO! http://www.youtube.com/watch?v=BVcVtlaMxmI 4-24 hill sprints with Pro Canadian Football Linebacker Adam Bighill I got 5-6 sprints after WUs, he put me through the ringer with 10! My low abs need work, my foot speed needs work! we then went and did abs russian twists 50repsx2sets jack knives (V-up type motion) 25x2 side planks 30sx2sets Froggers (v-up variation) 25x2 leg flutters 30second 60second ab wheel 12x2 decline banded sit ups 12x2 (this was DEATH!) We decided to call it there, he had been working out most of the day and I worked out all day the day before so we were both beat up! Next time he is in on keg tosses @ the 16ft wall! 4-25 upper back and bi lat pull downs 135x8 275x8 275x10 275x12 really feeling good (in the lats) wide grip HS rows 220x10 310x8,8,8 400x10 egh! ugly! 220x5 DB rows 110x8 125x8 135x12 BRO-CEPS with Jason and Rey! bicep curls 21s with 110 bar 21 rev grip with 70 alt bi curl 50x8 called it good, more attention than I usually give my biceps. Sequim and a bunch of demos are coming up soon!
prostrongmanzak		...	05-05-2012 @ 20:33
Member 3162, 91 posts SQ 250, BP 180, DL 300 730.0 kgs @ 105kgs UnEq	4-29 Strict Press 45x8 135x5 185x3 225x1 250x1PR 260x1PR Flat chest flies sets of 8-12 with the full machine stack. rear delt flys 25x12x3 4-30 RABB fitness in Kennewick,WA yoke (I heard the yoke was 160-180 so I treated it like 160, but all weights could be +20lbs) 160x75 340x75 520x75 700x75 belt on 850x75 (solid first half with a drop at the end, I was so displeased I had to do it again. 850x75 MUCH BETTER! Possibly the best I have ever moved with that weight! Arm over arm 400x70ft eh, 700x70ft HOLY CRAP! Heaviest AOA I have ever tried! Stone loading (~52-54") 240x2 306x1 330x1 tacky up 375x1 5-1-12 rear delt fly ladder (really like this) (angle 2)20x12 (no rest, angle 3) 20x12 )no rest angle 4) 20x12 .. .. .. no rest angle 8- 20x12 standing lateral raise 20x12 This BLEW my shoulder UP! Awesome! triceps kickbacks 35x8x3 (with pause at top) dips 12x3 one or two other things I forgot about 5-2-12 Abs froggers 25x3sets toe touch leg lift 25x2 sets ab wheel 25x2 decline sit ups against band 12x2 decline sit up with no resistance 12x1 russian twists 25x3sets 5-3-12 Upper back (just trying to focus on lat work) lat pull downs 275x8x3sets HS row 180x12x3 pauses at contraction machine row 225x8x3 cable lat pull over 100x12 110x12 120x12 feet were coming off the ground! 80x15 Fast as I can, this was wicked tough! row ladder (no rest between sets) 5x5 15x5 25x5 35x5 45x5 55x5 65x5 75x5 85x5 95x5 105x5 Dripping sweat! 2nd set 10x5 20x5 . . . . . . 90x5 100x5 TOAST! alt bicep culrs 50x5 70x6 easier than most days! only one week out from Sequim strongman show! http://www.facebook.com/events/320066088028801/
prostrongmanzak		...	06-05-2012 @ 18:13
Member 3162, 91 posts SQ 250, BP 180, DL 300 730.0 kgs @ 105kgs UnEq	RABB Fitness visit! Yoke, arm over arm, and stones with some video of Pete on log and Mike on AOA http://www.youtube.com/watch?v=AuQnI2BUrcE&feature=youtu.b... New twitter account--> https://twitter.com/#!/ZackMcCarley
Thing		...	06-05-2012 @ 18:39
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	Plenty graft Zack

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