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

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prostrongmanzakIcon...23-07-2012 @ 07:00 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 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
prostrongmanzakIcon...24-07-2012 @ 08:03 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 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...
prostrongmanzakIcon...28-07-2012 @ 07:01 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 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)
prostrongmanzakIcon...28-07-2012 @ 07:08 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 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
prostrongmanzakIcon...29-07-2012 @ 07:47 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 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
grantyIcon...29-07-2012 @ 09:33 
Avatar
hernia returning due to hobby of patient
Member 1306, 1907 posts
SQ 270, BP 202.5, DL 340
812.5 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?
prostrongmanzakIcon...09-08-2012 @ 07:50 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 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
prostrongmanzakIcon...14-08-2012 @ 07:48 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 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/

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

Athlete page
http://www.facebook.com/pages/ASC-Pro-Strongman-Zack-McCarley/...
prostrongmanzakIcon...23-08-2012 @ 07:15 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 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
prostrongmanzakIcon...24-08-2012 @ 08:43 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 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!
grantyIcon...24-08-2012 @ 09:20 
Avatar
hernia returning due to hobby of patient
Member 1306, 1907 posts
SQ 270, BP 202.5, DL 340
812.5 kgs @ 104kgs UnEq
nice, on the lockouts are you using a log in a power cage or just an oly bar?
prostrongmanzakIcon...10-10-2012 @ 21:46 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 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
prostrongmanzakIcon...10-12-2012 @ 21:00 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 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
prostrongmanzakIcon...22-12-2012 @ 23:22 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 kgs @ 105kgs UnEq
Got my new training log up at http://www.strengthcrew.com/forums/viewthread/24/

See you there!
prostrongmanzakIcon...13-01-2013 @ 18:40 
Member 3162, 91 posts
SQ 250, BP 180, DL 300
730.0 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/

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