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ASC LW Pro Strongman Zack McCarley (2011 America's Strongest ManUnder105kg)
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| prostrongmanzak |  | ... | 23-07-2012 @ 07:00 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | *-Forgot to post over the training break I hit a 160 full clean. -Also forgot to mention the cardio I did in the A.M. on 7-21-12 5min @ 40second jog, 20second sprint 1min jog 5min @ 40second jog, 20second sprint 12min jog 7-22-12 legs and low back Reverse lunge off box 30x3 60x12 65x12,12 Zercher squats (pause at bottom on #3) 135x3 225x3 315x3 405x3 GMs 135x5 185x5 235x5 275x5 315x3 Lifting from yesterday www.youtube.com/watch?v=59bGuW02szY | ||
| prostrongmanzak | | ... | 24-07-2012 @ 08:03 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | 7-23-12 Cardio 6min 40s jog (@lv. 13), 20s sprint (@lv. 20) 1 min jog 5min 40s jog, 20s sprint (all lv. 13) 1min 40s jog lv 13, 20s sprint lv 20 (was about to break the damn machine I was rocking that 20 seconds so hard! 7min jog Abs banded decline sit ups purplex12 bluex12,12 WOW! hard! russian twist 50 oblique crunch 8,8,8 planks forward 1min,1min,1min shakey from start to finish! yoga ball crunches 20,20,20 leg lifts/knee to elbow 10/10, 10/10, 10/10 Video from leg day! http://www.youtube.com/watch?v=y88303mMTyU&feature=youtu.b... | ||
| prostrongmanzak | | ... | 28-07-2012 @ 07:01 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | Post Edited: 28.07.2012 @ 07:08 AM by prostrongmanzak 2 more cardio sessions, video on my style of cardio on the way.7-24-12 Upper back pull downs against purple band 150x8 270x5,5,5 285x5 300x5 Rows against purple band 270x8 285x8 300x8 HS low/high row superset 2platex8/8 3px8/8, 8/8, 8/8 7-25-12 events LOG 180x3 230x1 280x1 300x1 (push jerk) 320x1 (Split jerk) Yoke/ keg medley 335x80ft 515x80ft/160x30ft (700x50ft/250x50ft,270x50ft) | ||
| prostrongmanzak | | ... | 28-07-2012 @ 07:08 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | 7-27-12 shoulders and tri Z-press 135x5 185x3 Push jerks 225x3 275x2 345x1 Z-press 155x8,8,8 Rear raise 30x12 35x10,10,10 30x10,8,8 Cable Fly (10s eccentric/fast concentric) 5 low, 5 mid 80x10 90x10 80x10 OH Rack lockouts CROWN 135x8 225x3 3in above CROWN 275x4-5 Lock out 325x5 Post Cardio Nutrition talk! www.youtube.com/watch?v=tPyZ-DO2wT8 | ||
| prostrongmanzak | | ... | 29-07-2012 @ 07:47 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | Zercher squats 135x5 225x5 315x3 405x3 495x0, ugh... 455x2 ugly GMs 135x5 225x5 275x6 325x3 (first one was questionable!) Rev lunge off 3" plat 75s x8 60s x8,8 banded decline situps (blue band) 12,12,12 yoga ball situps 20,20,20 Seated Calf raise 90x15 135x15,15 *-interesting event right here, broke up a potential fight between my friend and a guy at the front desk, it is amazing the unwillingness of the average bystander to intervene even when two individuals are literally about to punch each others faces in! I was the only person to even say a word! Video from last weeks sessions www.youtube.com/watch?v=cdYCzUHHxtE | ||
| granty | | ... | 29-07-2012 @ 09:33 |
 hernia returning due to hobby of patient Member 1306, 1907 posts SQ 270, BP 202.5, DL 340812.5 kgs @ 104kgs UnEq | sorry to say this Zack, but i got excited when i saw the youtube link. I thought it could be said potential fight lol. Good stuff non the less. Have the events been released for asm 105 yet? | ||
| prostrongmanzak | | ... | 09-08-2012 @ 07:50 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | granty said:sorry to say this Zack, but i got excited when i saw the youtube link. I thought it could be said potential fight lol. Good stuff non the less. Have the events been released for asm 105 yet? HAHAHA! No, it all went down so fast! It lasted 30 seconds tops before they were in each others faces, it was a bit crazy. hahaha events are here... http://americanstrongman.com/wp-content/uploads/2012/07/105k-a... 2012 105 Kg ASM Events Last Man Standing Log C & P: Each athlete will take each weight. 60 second time limit to complete the lift. Judge will give “down” signal once the weight is steady, head is through, elbows, and knees and hips are locked and the feet are parallel. No built up belts. No resting log on the belt or head. Chalk only. Bigg Dogg Yoke and 2 Keg Carry Medley: 60 second time limit. 50 feet each. Entire implement must cross the line. 2 second slide penalty. Kegs must stand upright. (Pro 800#, 250#, 275#.) Farmers Walk: 60 second time limit. 100 feet with a turn. Entire implement must cross the line. 2 second slide penalty. Multiple drops. Chalk only. (Pro 320#.) ASC Husafel Stone: H-stone will be lifted from the ground (30 seconds to start) and carried as far as possible. 50 foot course. Foot must touch the line to turn. Chalk only. No built up belts. Hstone must be carried in front of the body. H-stone must be upright. (Pro 400#) Atlas Stones: 60 second time limit. 5 stones up to240#, 280#, 320#, 360#, 410#. 54” platform. Tacky allowed Been off on training dates and my schedule has been all over the place, getting scattered lifts in. I will restart the log of this training cycle with yesterday. 8-7-12 barbell clean and press 45x5 135x5 185x3 log 210x2,3 250x3 270x1 290x1 310x1 320x0 pass out! its ok, these things happen 270x6 LQFS 270x3,3 330x3,3 380x2 belt up 380x3 400x2-3 legs were actually a bit toast here! power snatch up to 185 clean up to a failed 325, off day for that, too fatigued and tight Circuit! 3 rounds as fast as possible with challenging weight (all stations 20 reps) -calf raise -hack squat -seated leg curl -quad extension -laying down hamstring curl Legs are a bit toasty today but it was actually from the log, need to stretch a bit more from here on out! video from lifts I did not list http://www.youtube.com/watch?v=l3vDPvhiQ70 | ||
| prostrongmanzak | | ... | 14-08-2012 @ 07:48 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | 8-9-12 shoulders 8-12 reps every exercise + 5 sets (unless otherwise noted) 30 second rest period between sets and exercises hang clean to strict press rear raises laterals smith machine military (4-6r x5sets 4 second eccentric phase) upright rows Face pulls with purple band (20r x3sets) 8-10-12 events yoke/keg carry 155x50 335x75 515x75/160x75 695x75/250x75 745x75/250x75,270x75 Stones 210x3 super tight back! 255x2 255x2,310x1 255x2,310x1, 324x1 255x2, 310x1, 324x1, 363x1 410x0 (tacky malfunction) 410x1 8-12-12 Abs Blue banded decline sit ups 12 no band-20 12 leg lift 20 20 20 yoga ball sit ups 20 20 20 8-13-12 upper back palms in wide grip lat pull downs against blue and purple bands 90x8 150x5 225x5 210x5 255x5 225x5 225x5 210x5 lat rows flat bar narrow grip against blue and purple 135x8 180x5 240x5 270x5 300x5 240x5,5 210x8 HS low row/HS high row 90x10/10 180x10/10 270x10/10,10/10, 180x10/10 alt bicep curls 30x8 50x5 70x4 80x3 70x8 con curl 60x5 45x8 Video of week 3 of 12 (road to repeat) http://www.youtube.com/watch?v=5EcoiF4YxdM Make sure to check out my Blog, athlete page, and training crew Blog http://zackmccarley.blogspot.com/ Ellensburg, WA Strongman Crew! Come and try event training for free! http://www.facebook.com/groups/372870776106173/ https://twitter.com/#!/ZackMcCarley Athlete page http://www.facebook.com/pages/ASC-Pro-Strongman-Zack-McCarley/... | ||
| prostrongmanzak | | ... | 23-08-2012 @ 07:15 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | 8-15-12 log and legs log 210x5 230x1 250x1 270x1 290x1 310x1 330x0,0 280x5-6 Legs, same as last week. 8-17-12 shoulders hang clean to strict press 135x8 185x5,5,5 195x9 205x4+1jerk hahaha WEAK! mid/rear/front raises 45x10/30x10/45x10 5 sets face pulls purple band 20,20,20,20,20 overhead tricep press downs 150x15 190x15,15 tricep kickbacks 25x 8x 5sets 8-18-12 Events then abs Hussafelt 260x50,140 320x285 260x140,100 Farmers(legs BLOWN UP!) 184x150 234x150 304x100ft honestly a bunch of crap, hate ab days, feel just like busy work days. 8-19-12 upper back pull downs against purple 150x10 240x10 270x10 285x10 300x10, (10,10?) rows against purple 150x10 240x10 270x10 285x10 300x10,10 240x10 Highrow/low row 90x10/90x10 180x10/180x10 230x10/180x10 3 sets Alt bicep curls 35x5 50x5 60x3 70x8,8 60x8 con curl 45x8,8 8-21-12 Log and legs Log 180x3 230x2 250x1 270x1 290x1 310x1 330x0 (finished the lift locked out but it was off the head) 330x0 out front 290x3 almost 4, just gassed! LQFS 270x3 330x3 380x2 430x2 380x3 Some log lockouts, everything was going great until the log rolled off the back of the rack and caused a whole lot of damage to the drywall. I'll be putting in about 2 hrs to replace everything. Legs front squats 135x8 225x5 275x5 315x5 365x0 stars! called it for here, not really sad about it. hamstring overloads 150x10 120x10 110x10,10,10 Hack squat 90x8 180x8 270x8 360x8 410x8 270x20 roman chair DL 135x8 225x8 135x8 Lumbar extension 12,12,20 quad extension 190x12,12,12 Week 4 of 12 "road to the repeat" video http://www.youtube.com/watch?v=7CPN9wBLEJI | ||
| prostrongmanzak | | ... | 24-08-2012 @ 08:43 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | 8-24-12 shoulders chest tris strict log press 180x5 200x5 220x5 PR? 220x4 Lockouts 270x5 320x5 350x5 side/rear/front raises 55x8/30x8/55x8 50x8/30x8/50x8 x2 breathing incline bench (breath out and back in at bottom) 135x10 185x10,10,10 205x8 Face pull green bandx12,12,12,12 decline cable fly 80x10,10,10 tricep kickbacks 25x8 -to the side 25x8 35x8 tough! | ||
| granty | | ... | 24-08-2012 @ 09:20 |
hernia returning due to hobby of patient Member 1306, 1907 posts SQ 270, BP 202.5, DL 340812.5 kgs @ 104kgs UnEq | nice, on the lockouts are you using a log in a power cage or just an oly bar? | ||
| prostrongmanzak | | ... | 10-10-2012 @ 21:46 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | granty said:nice, on the lockouts are you using a log in a power cage or just an oly bar? Log. but I an suspending it with straps as I do not have a cage that big. Been WAY off on the training logs, one week turned into two, turned into a month, blah blah, blah. UPDATES- LOTS of videos so grab a snack cause it is about 30 min in all. PRO NATS- 10 days out in AZ Stones 310, 330, 363, 410 series relatively quick 310, 330, 410x3 slow and lots of retacky, more than a minute but I count it as a PR set. Farmers has been off lately, minor hip inj. Hus 290ft x suckbag(360) Yoke keg medley worked up to an excellent set at 150% the distance of the contest but again hip has hampered my training a bit. should be fine for nats. Log Making gains but still a work in progress VIDEOS week 5 of 12 www.youtube.com/watch?v=flEd8feW668 Week 6 of 12 www.youtube.com/watch?v=_fO4zCwsdzs Week 7 of 12 www.youtube.com/watch?v=Yl-5VlmqKCc Week 8 of 12 www.youtube.com/watch?v=P3lCEFWnT0Q China Contest- Zhoushan Hecules Cup (second contest this summer in China) www.youtube.com/watch?v=z9HB7MQ7cQk Week 9,10,11 coming soon. I have been selected to have the chance to get voted into a Giants live, make sure to hit this link and vote daily! http://www.surveymonkey.com/s/LCGFDBQ | ||
| prostrongmanzak | | ... | 10-12-2012 @ 21:00 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | This will end this log. I completed my goal a little over a month ago. Won my second consecutive "America's Strongest Man under 231" title. Pro Nats video http://www.youtube.com/watch?v=DtRVFb-SCnw I will be opening a new log and posting the link here. Until then, enjoy! Youtube Channel http://www.youtube.com/user/prostrongmanzack/videos | ||
| prostrongmanzak | | ... | 22-12-2012 @ 23:22 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | Got my new training log up at http://www.strengthcrew.com/forums/viewthread/24/ See you there! | ||
| prostrongmanzak | | ... | 13-01-2013 @ 18:40 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | Post Edited: 13.01.2013 @ 18:46 PM by prostrongmanzak Hello all, wanted to post a link to my new log, I am considering opening another at Bodybuilding.com and T-nation. If you feel like following the training of the current 2x America's Strongest Man under 105k then I'll see you there!http://www.strengthcrew.com/forums/viewthread/24/ | ||