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

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prostrongmanzakIcon...10-05-2012 @ 23:55 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
Graft? I dont know what that means.






Tomorrow is Sequim! Massive show with only a few invites to some very elite athletes! I am stoked for this contest! Time to tear it up!
http://www.facebook.com/events/320066088028801/
prostrongmanzakIcon...13-05-2012 @ 03:58 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
Write up

Keg toss- honestly, I was worried I may not clear 2 kegs, I got 2 of 6 over and almost for #3 several times but failed. I simply need work on this event and was OUT CLASSED by the competition. No excuses.

Medley- I took 2nd I believe, I was not happy about this cause I wasted several seconds on the axle but when I regripped it I killed it. Solid DBs and log though.

Axle Max- SO SO SO close to 365. Only got 320 though, I am not too upset cause I just got done with the medley and my triceps were a little toasty.

Yoke- 810-850? I don’t know what it was but it was light and fast! I felt strong but once I began moving there were a few potholes in the course. I was not worred but ti turned out my yoke was just a little high, I was aweare it was but did not think anything of it. After I began running I hit 2 potholes, dropping the yoke to the ground and causing me to have to repack and start over, I was very mad about that.

Stones- I finally had a good event with zero mistakes (kegs had no mistakes but I need more work). I got first on this event loading the 350 stone 7 times in 60 seconds with a brief break when I went over to showboat a little. I MAYBE had 8 but honestly 7 was difficult, 8 would have been a toss up.


Overall- Grant Higa won the show! I am honored to have competed with my mentor and feel blessed that I have such a great friend and fierce competitor in Grant. WE WILL MEET AGAIN GRANT! NEXT YEAR I AM COMING FOR YOU!
prostrongmanzakIcon...14-05-2012 @ 04:28 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
5-13-12
shoulders, chest, triceps

Strict press with minis against
45x5
135x5
155x5,5,5
165x5
175x4 AGH! PR anyway.

Rear flys
25x12,12,12

Incline bench
80x12
90x12

Incline fly
70x6

Flat machine fly
265x8,8,6

Delt ladder (one giant set)
20x12@2
20x12@3
@4
@5
@6
@7
@8
20x12 standing
This KILLS you!

Kick backs
30x12
35x12,12
prostrongmanzakIcon...15-05-2012 @ 00:29 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
5-14-12
Legs and lower back

Front squat against choked minis + purples
45x5
135x5
225x8,8
Bands off
315x8 quads were FRIED after the first 225 set so this was good to finish at all!

GMs against purples
135x8
185x8
225x8
245x6
hams were FRIED!

Thorasic extension
+45x12 felt it a bit
against black mini
x12
x12
x12
x12

Mega fried out! Awesome session!





Video from Sequim Pro Invite
http://www.youtube.com/watch?v=Z2jT-HFqB6k
JCIcon...15-05-2012 @ 12:24 
Avatar
technical retard
Member 172, 36834 posts
SQ 310, BP 205, DL 335
850.0 kgs @ 108kgs UnEq
Good vid...very impressive OH medley

Did you have an OH medley...then max axle next event? Very strange!
prostrongmanzakIcon...21-05-2012 @ 08:04 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
JC said:Good vid...very impressive OH medley

Did you have an OH medley...then max axle next event? Very strange!


yeah, OH medley then max axle, I wish it were the other way around but whatever.







5-13-12
Shoulders, chest, triceps

banded strict press against black minis
45x5
135x5
155x5,5,5
165x5
175x4 AGH! this was HARD! I a guessing ~90lbs at the top.

rear delt raise @3
25x12,12,12

Rear delt ladder
20x12@2
@3x12
.
.
.
.
@8x12
standing lateralx12

Machine flies
275x8x3

Nelly press
70x12
80x12
90x12

other stuff







5-14-12
Legs and lower back
front squat against bands (black mini+purple)
45x5
135x5
225x8,8
bands off
315x8 (beltless PR)

GM against bands (purple)
135x5
185x8
225x8
245x6 AGH! So hard! so fried!

thorasic extension
45x12
against black mini
x12
x12
x12
x12 FRIED!

Awesome day! Love bands!










5-15-12
Abs
froggers 25x2
toe rise/touches 25x2
side planks 30sx3
ab wheel 20x4







5-16-12
Upper back and bicep
upright rows
135x8wide,8med, 8narrow
185x6,6,6

HS rows
180x12
270x12,12,12,12,12

row ladder x5 reps @ each weight
10,20,30,40...90,100
100,90,80,...20,10 (on video)
www.youtube.com/watch?v=UeuovjzQqAc

DB Bicep curls
50x15 (stood there forever! felt bored before I felt tired!)



5-19-12
Kennewick Exhibition
Arm over arm from HELL!!! ~58 seconds!

Stone loading
250,306,330,375 ~17.5s

http://www.youtube.com/watch?v=qRm-MxfXUWY

New event schedule is up on my Facebook fan page!
http://www.facebook.com/pages/ASC-Pro-Strongman-Zack-McCarley/...

First article on pre contest supplements up on my blog
http://zackmccarley.blogspot.com/
prostrongmanzakIcon...24-05-2012 @ 03:47 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
Honestly not been feeling my best lately, I think the stress of school, travel, training, demos, and life in general is chipping away at me. My training from the last few days has been sub par but it is ok, everyoen has off days and off weeks, I have been going hard and just need to let my body do its thing.... and HEAL!



5-21-12
shoulders triceps chest
log press with my new 12" LOG!!!!!
100x5
150x3-5
200x3
240x3,3,3
called it for log

felt strong so I went and decided to jerk, POOR DECISION!

Jerks
135x3
225x3
315x1 felt like a toy
365, lets break this set down...
WALK OUT- felt strong, NOT light headed (usually I feel like crap at this weight), drove this thing up FAST!
LOCK OUT- got it to lock out but didnt realize I threw it so hard so when I rebent it dropped back down and unlocked my elbows missing the first rep.
ROUND TWO- still on my shoulders I realize my mistake and go for a split jerk, as I hit the bottom my right hip feels off and I lose balance!
WEIGHT SMASHING MY HAND- yup, weight went from overhead to my shoulders and hit the rack launching the weight onto my hand. It was not good that my hand decided to get between the bar and the safety pin, there is footage of this epic bail/fail and it will go up eventually but not right now.... smashed my hand pretty nice, no stitches needed but there was blood and a possible fracture, I decided to tape my hand and hit some more weights...

delt ladder
20x12@3
@4
.
.
.
.
@8
standing x12
I think I am beginning to overtrain on these, they are a LOT of volume!

kickbacks
45x8x8
50x8
need more heavy kickbacks in my life

incline bench
135x8 hand is kind of jacked
205x5
225x8

incline flies
50x12
70x12
75x8
50x12


To top this crappy day off Aly (my girlfriend) hurt her back pretty badly so I was in a mental funk.




5-22-12
Legs and lower back
My hand still hurt and swole up pretty nice on this day, tape and straps and I was ready to go!

front squats- I did not feel ready mentally or physically for these.
135x8 felt like crap
225x5 felt good!
purple band on
225x3,3
315x1
bands off
315x3
365x1 SLOP! I was so frustrated I dropped the rest of this exercise. 365 should not challenge me anymore.

(should have hit Zerchers but I was a bit mad and not thinking clearly)

GMs against purple and black band
135x8
185x5,5,5
bands off
225x5 felt easy

Lost at this point in my workout

thorasic roman chain DL
45x12,12,12
70x12
95x12 these kill me!

Leg press (single leg and pause at bottom)
280x12
370x12,12






5-23-12
abs
Stayed home today for abs, need some time to miss the gym and catch up with everything in my life.

circuit:
bicycles x50
heel touched x50
legs flat sit ups x25

3 rounds
prostrongmanzakIcon...01-06-2012 @ 06:03 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
5-24-12
Back and bicep
high rows
270x8x3sets
360x8x3sets sloppy

bent DB row
90x12
110x10
135x8

bent rows
205x8,8,12

DB bicep curl
55x15








5-26-12
BELLINGHAM VIKING STRONGMAN CONTEST MC AND DEMO

I was not feeling the best from my hand only half working. but the show was ran super smoothly! 20 competitors, 5 events (3 ran 1 at a time) and we finished in 3 hours! DANG it was so fast!


Huge thanks out to the sponsors, top two places got SWEET goodie bags from MET-Rx and BSN (with some ANIMAL in there too!) Good stuff!

My Demos were card tearing and axle clean and press, my hand did not work all the way but I still managed 10 reps with a 230 axle in 60 seconds.







5-28-12
overhead

incline bench
135x8
185x5
225x10,10
275x3 felt weak
225x12

cable crossover
60x12
70x12
90x12
110x8

strict OHP
135x5 good god my shoulders were dead for some reason!
185x5,5,5,8

rear raises
35x8,8,8

kickbacks
55x12,12
60x12







5-29-12
legs and lowerback

sandbag carry
360x50' felt easy
360x150' almost killed me!
360x80' called it

stiff leg Deadlift off 2" plat
135x5
225x5
315x5
405x5
495x3-4
585x2
belt on
585x3
belt off
495x3 called it off

thorasic extension
45x12,12,12,12,12

backward lunge (via BEN SEATH http://www.youtube.com/user/BenSeath308 )
50x12 off 2 plates (each side)
55x12 off 3 plates
60x12 off 3 plates

single leg hamstring curl
100x12,12,12








5-30-12
abs

v ups
25,25,25

ab roller
10,10,10,10

Side planks
15sec x4









5-31-12
Went to get some work done @ Laser Spine and Disc. Got ART done on my Sub-scap and lat and felt like I was going to die. Felt awesome after though.

HS row elbows up
180x12
270x12,12
360x12
270x12

pull downs
260x8 too wide
260x9 easy just right on width
narrowd up to pull up width
305x12

DB rows
90x8
110x8
135x12
110x12

DB bicep curls
60x15

high rows
180x12
270x12
320x8
270x12
prostrongmanzakIcon...01-06-2012 @ 20:51 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
Sandbag carry and deadlifts (deadly combo!) http://www.youtube.com/watch?v=3B-qc_Hgdos
prostrongmanzakIcon...07-06-2012 @ 01:16 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
6-2-12
WASHINGTON'S STRONGEST APPLE DEMO

I was one of the judges there, everything went well, I was not a judge or loader for two events (yoke and dumbbell press) since I was doing these lifts.

Yoke demo
WUs
335x50ftx2
700x50
750x50
DEMO
850x90ft in 19.1 seconds



DB Demo
WUs
70x5
120x3
150x4
170x4
DEMO
150x10 (right side only) in just under 50seconds.
AFTER DEMO
evened it out with the left arm















6-4-12
PHOTOSHOOT with Kyle Gromala

Seated military press
50x8
70x8
90x8
110x6 shoulders not recovered from DB presses

clean and strict press
135x8
185x6
225x4

rear raises 35x8,8,8

laterals
40x8
50x8,8

dips
+90x8
135x6
180x3

Tricep press downs
90x10,10,10

kickbacks
50x8
45x8,8















6-5-12
DL
135x5
225x5
315x5
405x3
495x3
belt on
585x3
655x1

backward lunges off 3 plates
55x8
60x8

Went to Dr. B's to continue photoshoot with Kyle Gromala

Farmers
120x100ft
210x100ft
300x100-150ft. Felt easy in the hands but footspeed was bad, was in the wind and on uneven ground, may have played a roll.
prostrongmanzakIcon...28-06-2012 @ 08:40 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
I am not going to try and remember everything but I will say a few things....

-I am healthy
-I have been working an outrageous amount and with lifting on top of regular 10-12hr days I have had zero time for posting.
-I will post some highlights below



880 yoke for ~80ft 1 drop, not my best but I was pretty tired

12 plates on the conan's wheel for 2 revolutions (~180ft) I only know of one other person that has done 1 revolution with 6 plates (each side equaling 12 total) on this piece of equipment.

Training has been good but nothing that stands out in my mind, hit 315 push jerk for 5, I have done more but I am also a bit out of practice so that was good.

Grip and abs are getting silly strong (from working so much I think, can't really explain it!)

China is one week away! I hope they are ready cause I know I am!

If you simply NEED updates on what I am doing or event, videos and what not here are a few resources

Blog
http://zackmccarley.blogspot.com/

Ellensburg, WA Strongman Crew! Come and try event training for free starting Aug. 1!
http://www.facebook.com/groups/372870776106173/

Twitter
https://twitter.com/#!/ZackMcCarley

Athlete page
http://www.facebook.com/pages/ASC-Pro-Strongman-Zack-McCarley/...

Youtube
http://www.youtube.com/user/prostrongmanzack/videos

ENJOY!!!
prostrongmanzakIconCHINA!12-07-2012 @ 02:38 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
China was simply amazing!

http://youtu.be/DaumAfBFT6c

WRITE UP

Iron Ingot- This was the first time I’d ever seen one of these, I had a good Idea how to lift them but my technique was a little slower than planned, I also made the mistake of sweating too much… if that can be a mistake…. The 4th ingot slipped in my arms and rotated which cost me about 3 seconds. All and all it was a new event for me, I can not be too displeased.

Farmers- OH MY GOD!.... Did you see the video?... I have never made that mistake in training or in contest, well there is a first for everything I suppose. In the end it cost me in the ball park of 8,000RMB (1.2K USD) and 7 points. Sometimes these things happen but it is ok, I had a good laugh about it after, there really is nothing else you can do.

Tire flip- I felt good until my grip began to narrow, reviewing my flips my hips and feet came too close to the tire as well. There was only small tweaks to be made in this event.

Yoke- For every event there we started 3ft behind the implement, the video started just a moment after the whistle I was fast but I did have 2 small bobbles, one right at the start and the second about 25ft in.

Powerstairs- I did pretty well here, I made two mistakes that cost me a few places. The first was on the third load of the second imp. And the second mistake was after the first load of the third implement, both small stutters costing .5-1second a piece. Powerstairs are always a bit tricky because a small bobble can cost a few places since the weight is always easy for the top guys.

Truck Pull- This truck was some what heavy and the harness was only one loop so it was like pulling the truck with one shoulder, I was also off condition for this, I was a bit tired from this pull and woke up the next day with only one sore calf! Hahaha positive note- I have never used rock climbing shoes before this contest, it helped quite a bit considering that it was raining when we did the truck pull!


General- I had SO much fun and it was such an amazing experience, I’d go again in a heart beat! It was VERY humid and VERY hot! There were a couple of things I was not expecting but still not bad for an international unlimited contest!
Craig_PfistererIcon...12-07-2012 @ 02:59 
Avatar
Sugdens 'man' at WSM 2011
Member 1513, 2102 posts
SQ 224.5, BP 181, DL 276.5
682.0 kgs @ 120kgs UnEq
Really cool you got to compete overseas Zack. Thanks for the vid and write-up.
grantyIcon...12-07-2012 @ 08:47 
Avatar
hernia returning due to hobby of patient
Member 1306, 1907 posts
SQ 270, BP 202.5, DL 340
812.5 kgs @ 104kgs UnEq
Well done Zack, Obviously you were giving up a big amount of weight and height against 2 very solid British guys which certainly won't of helped, in a couple of events. Unlucky on the farmers what a nightmare!
great performance non the less.
prostrongmanzakIcon...22-07-2012 @ 07:40 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
Thanks guys!

Granty- yeah they were real cool tho, I can honestly say going there I'd thought that Ken or I would win. Ken took it this time! I have to get him back the next time we meet! hahaha


FIRST DAY OF THE 12 WEEK TRAINING CYCLE TO NATIONALS!

Excited to be back in the gym, took some time off so now I am back posting because I am back training! WOO!!!!

Overhead with small emphasis on triceps

Z press
135x5
185x4

Jerks
135x1
225x1
275x1
325x1

Z press
135x8,8,8

rear raises
30x12,12,12

cable flies (fast concentric /10sec eccentric)
80x10
90x10,10

Rack lockouts
from crown
225x3
2.5in about crown
275x3

Called it good since I am waiting to see an event list still.

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