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ASC LW Pro Strongman Zack McCarley (2011 America's Strongest ManUnder105kg)
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| prostrongmanzak |  | ... | 22-12-2011 @ 20:51 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | 12-14-11 back and bicep bunch of stuff, didnt keep up with it cause I have been away from internet for a while. did not have an excellent first workout so I came back for a second workout that evening. lat pull downs wide grip 210x10,10,10,10 narrow grip lat rows 225x10,10,10,10 hammer strength low row 90x15,15,15,15 12-16-11 events (log and yoke) log 180x5 230x5 250x5 all one motion (technical one-mot. PR) 250x5 4 one motion 250x5 4 one mot. yoke 335x60ft 515x60ft 695x60ft 785x60ft x2 all sets felt good. 12-17-11 shoulders and triceps @ Flex wheeler fitness Tacoma, WA push jerk 135x8 225x5 275x3 315x4 paused and lost the 5th. eh. felt strong and did well for pressing a lot the day before! seated hammer strength shoulder press 90x8 180x8 230x8 270x2 my shoulder started to hurt so I backed off 180x8,8 laterals and rear raises 35x8/8,8/8,8/8,8/8 tricep kickbacks 45x8,8,8 narrow grip Bench with Ben Rice 225x6 255x5 275x3-5 donno 315x1 335x1 UGLY! Donno what happened but totally misgrooved. Stretch, out! 12-19-11 legs and low back narrow stance squat 135x8 225x8 felt really good! 315x8 back and hips popped a lot! BELT ON 365x5,5,5 405x5 3.5" deficit deadlifts 225x8 315x8 405x5something in this set felt REALLY GOOD! everything was right. 455x5,5,5 495x4 + 1 hitched My back was TOAST! 12-20-11 MISC (calves, forearms,abs) seated calf raises 140x15 EASY! 140x20 175x15 better, tough wrist curls/rev wrist curl SS 45x10,10,10/25x10,10,10 leg lifts w/ partner throwing them back down 30,25,25 yoga ball crunches 20,20,20,20 heel touches 50,50,50 russian twist w/12lbs med ball 11,10,9,8,7,6,5,4,3,2,1 bridge to nose touchx5 neck rolls 10 each side 12-21-11 back and biceps wide grip lat rows (slight cheating) 135x8 225x8 300x8 340x6 360x4 390x2 more cheating/300x8 drop set med grip lat pull downs 300x8 340x7 370x4 390x2/300x8 drop set HS low rows 90x8 180x8 270x8 360x8,8,8 (single hand) Con curls 50x8,8,8 rev grip BB curls 30x8 no pain.... 60x8... no pain  90x8 YES!!!!! I am proclaiming my forearm is now better, I had to take these out for over 2 years cause I had done something to my forearm that made me unable to do these even with 45lbs. norm grip BB curl 90x10 "for funsies" Was a little bummed I chested on some of my sets so that night i did pull ups Pull ups bwx8,20 called it good. Planning on an early morning imperial session with HIGA 6am tomorrow! WOOOO!!!! I will start putting more vids together, I have been visiting family a lot and forgot my camera at home... HOW DARE I!? Vid from Stans Caleb Ralston @ Believe Media does an excellent job editing! | ||
| prostrongmanzak | | ... | 26-12-2011 @ 07:47 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | 12-23-11 EVENTS Log 180x5 230x5 260x5 UGLY! 38seconds? 260x5 better 29 seconds 260x5 best 25sec.--> 3 one-motions in this set. technical PR rear raises here and there, nothing else cause my girlfriend decided to train and she also decided to enter the contest being held Jan 21st @ Imperial Crossfit/Fitness in Kent. I was busy training her. 12-25-11 dumbbell workout overhead press 15x8 65x8 115x5 115x5 single hand floor press 115x8 115x8 115x12 overhead press(each side) 115x10 Video of this workout will be up in about an hour. | ||
| prostrongmanzak | | ... | 26-12-2011 @ 16:04 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | |||
| Peltomaa | | ... | 26-12-2011 @ 16:45 |
 Finlands Strongest Man u105 Member 891, 1935 posts SQ 280, BP 200, DL 362842.0 kgs @ 108kgs UnEq | Nice vid buddy...We had no snow christmas in Finland From: Harri Peltomaa -105kg Finnish strongest man 2010 | ||
| prostrongmanzak | | ... | 02-01-2012 @ 01:56 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | Peltomaa said:Nice vid buddy...We had no snow christmas in Finland From: Harri Peltomaa -105kg Finnish strongest man 2010 bummer! I hope at least you had good company  12-26-11 legs and lower back DL standing on 3.5" bow 135x8 225x5 315x5 405x5 455x5 505x5x3sets Narrow stance squats(feet 5-7" apart) 135x5 225x5 315x5 365x5 315x5x3sets feelin pretty toasted single leg leg press 190x15x2sets just to get some volume 12-27-11 back and bicep med grip lat pull downs 135x8 225x5 305x8 355x6 375x4 395x2/305x8 SS Wide grip rows (palms in) 305x8 345x6 365x4 385x2 305x8 low row 270x8x3sets machine row for rhom. 135x10x4sets rev grip curl 90x8 100x8 90x8 con curl 55x8x2 sets 12-28-11 events strict log 180x5 200x5 205x5 210x5 215x5 220x5 Yoke for 80ft. 335 515 695 785 belt on 875x70ft then ran to sandbag and did a 100ft 275lbs sand bag sandbag carry 275x100x2 more sets been away from my computer so I will be infrequent until the first of January. I have an axle tutorial on the way!!!!!!! | ||
| Thing | | ... | 02-01-2012 @ 02:14 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | Welcome Zack - been following your progress through the power of YouTube Good to have you aboard and we'll covert you to kg's in no time | ||
| Craig_Pfisterer | | ... | 02-01-2012 @ 02:26 |
 Sugdens 'man' at WSM 2021 Member 1513, 2139 posts SQ 224.5, BP 181, DL 276.5682.0 kgs @ 120kgs UnEq | Thing said:Good to have you aboard and we'll covert you to kg's in no time Haha. | ||
| prostrongmanzak | | ... | 02-01-2012 @ 21:33 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | Thing said:Welcome Zack - been following your progress through the power of YouTube Good to have you aboard and we'll covert you to kg's in no time hahaha I accept your challenge! | ||
| prostrongmanzak | | ... | 02-01-2012 @ 21:34 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | Craig_Pfisterer said: Haha. Great to see you here Craig! | ||
| prostrongmanzak | | ... | 02-01-2012 @ 21:34 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | 1/1/12 shoulders and triceps 10" log strict press (at home) 65lbs DB warm up 155logx5 205x5x5sets a little tough but felt good. Go to gym rear raises 35x5x5sets laterals/rear raises SS 25x8,8 30x6,6 35x4,4 40x2,2 felt strong in these today! single arm french press 40x8 50x6 50x4 55x2 tricep kickbacks 45x8x3 sets Videos 250x5 log 800 yoke for 60ft girl friend squating 145x6 | ||
| prostrongmanzak | | ... | 03-01-2012 @ 07:45 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | 1/2/12 legs and low back narrow stance low front box squats (deep!) 135x5 225x5 stretch 275x5x3sets 315x5 HARD! Romanian Deadlift 135x5 225x5 315x5 405x8 hams are a little tight 495x6 wow, I didnt think I'd get this! 545x4 last one was a little hitched, my abs are weak in this motion. 565x2 beltless, abs are a little weak. stretch and spot Ben Rice for a few sets, his bench is coming along! Video from today! | ||
| prostrongmanzak | | ... | 04-01-2012 @ 06:10 |
Member 3162, 91 posts SQ 250, BP 180, DL 300730.0 kgs @ 105kgs UnEq | 1-3-12 MISC (abs,forearms,claves, VERSA CLIMBER!!!!!) Rev. wrist curls 25x10x3sets wrist curls w/ finger curls 50x10x3sets leg lifts w/partner 25x4sets 10 lbs russian twist 10,9,8,7,6,5,4,3,2,1 ab wheel knees to feet 20x2sets side plank 30sec each side side crunches 20 each side Versa climber WU 1 min max feet= 226ft in 60 sec. I almost threw up after, AWESOME! Aly hitting some prowler last week. | ||
| adamkeep | | ... | 05-01-2012 @ 13:04 |
 a dork Member 1023, 846 posts | YEAH!!!!! Zack is a stud for sure! I've only gotten to train with you once, but you could see you were gonna be pro soon! Good luck in the training! | ||
| granty | | ... | 05-01-2012 @ 13:42 |
 hernia returning due to hobby of patient Member 1306, 1907 posts SQ 270, BP 202.5, DL 340812.5 kgs @ 104kgs UnEq | That yoking looked lightning quick... I think you would give alot of decent open guys a run for there money with that speed! just ridiculas how incredible you are at the moving events in relation to fairly modest static numbers! is there any particular reason why your numbers on the squat and deadlift arnt that high? injuries etc? or do you generally just focus on event work as priority? | ||
| adamkeep | | ... | 05-01-2012 @ 14:31 |
a dork Member 1023, 846 posts | granty said:That yoking looked lightning quick... I think you would give alot of decent open guys a run for there money with that speed! just ridiculas how incredible you are at the moving events in relation to fairly modest static numbers! is there any particular reason why your numbers on the squat and deadlift arnt that high? injuries etc? or do you generally just focus on event work as priority? This is the point to training the events. Too many people get caught up in trying to get their gym numbers up, but at least 80% of those lifts aren't contested. Wouldn't saving yourself in the gym and crushing the events be a better idea than crushing the gym and then only being able to give 70-80% on events day? Zack is just putting the effort into the things that matter and it showed with a national title. | ||