You are here: Home → Forum → Training Journals → ASC LW Pro Strongman Zack McCarley (2011 America's Strongest ManUnder105kg)
ASC LW Pro Strongman Zack McCarley (2011 America's Strongest ManUnder105kg)
Users viewing topic: & 1 Guest
prostrongmanzak10/02/12 @ 04:38
2-9-12
upper back and bicep
not feeling it today, fell asleep after I got back from 8 hrs of school. took an impromptu nap, hahaha.
wide grip HS rows
90x8
180x8
270x8
360x8 felt easy
470x3 WOW! SLOP!
x5 w/ help....
drop set time!
360x8,270x8,180x8,90x8 not too tough.
Narrow grip lat pull downs
205x8
250x8
305x8,8,8
HS chin machine thing
180x8
250x8
320x6 tough, I like it but on back days I try not to go so heavy as to not FEEL my back working cause my arms are very strong and often overpower my back if I lift with improper form.
curls (21s)
88x 2 sets
Called it
Imperial saturday!
upper back and bicep
not feeling it today, fell asleep after I got back from 8 hrs of school. took an impromptu nap, hahaha.
wide grip HS rows
90x8
180x8
270x8
360x8 felt easy
470x3 WOW! SLOP!
x5 w/ help....
drop set time!
360x8,270x8,180x8,90x8 not too tough.
Narrow grip lat pull downs
205x8
250x8
305x8,8,8
HS chin machine thing
180x8
250x8
320x6 tough, I like it but on back days I try not to go so heavy as to not FEEL my back working cause my arms are very strong and often overpower my back if I lift with improper form.
curls (21s)
88x 2 sets
Called it
Imperial saturday!
prostrongmanzak14/02/12 @ 16:09
2-11-12
EVENTS (LOG)
SOLID day!
Log
180x3
230x3
260x2
280x2
300x1 ek!
300x4! PR YES!
OH lockouts
225x3x2s
275x3
move up
315x3x2
feeling icky
rear raises and laterals
30x8/8x3s
Bench (norm/narrow)
135x5/5
225x5/5
275x5/5
325x5/0! hahaha I was getting a little tired
A few other MISC things.
No lifting til Tuesday!
Vid from Sequim!
http://www.youtube.com/watch?v=lBwnzorBZ34&feature=youtu.b...
EVENTS (LOG)
SOLID day!
Log
180x3
230x3
260x2
280x2
300x1 ek!
300x4! PR YES!
OH lockouts
225x3x2s
275x3
move up
315x3x2
feeling icky
rear raises and laterals
30x8/8x3s
Bench (norm/narrow)
135x5/5
225x5/5
275x5/5
325x5/0! hahaha I was getting a little tired
A few other MISC things.
No lifting til Tuesday!
Vid from Sequim!
http://www.youtube.com/watch?v=lBwnzorBZ34&feature=youtu.b...
prostrongmanzak17/02/12 @ 07:24
2-14-12
V-day PRS session
Legs and lower back
working up to....
Sandbag carry
360x50ft
360x260ft PR WOW!
Gym
SLLP
2-5plat normal progression
TBDL
150x3
260x3
370x3
460x3
550x3 easy!
640x3 not so easy (back side and quads are SHOT!)
SUIT ON!
730x10! PR Video says it all, easy pulls, should have straped in if I wanted more.
2-15-12
MISC
hip lifts 20x3s
russian twist w/ partner (keeping legs up) 10,9,8,7,6,5,4,3,2,1
yoga ball crunches 20x3s
Wrist curl
50x10x3
rev wrist curl
25x10x3
DB shrugs
70x20
100x20 (1 sec pause at top, 2 sec stretch at bottom)
2-16-12
Upper back and bi
wide grip HS row
90x8
180x8
270x8
360x12,10,10
drop set next...
360x10-270x10-180x10-90x10
lat pull downs
305x8x3sets
I typically dont like to invoke fear into people (outside competition) but it was funny today, someone wanted to work in with me so I let him (I always welcome people to work in with me) and he stayed for one set, then watched my set and left.... I dont think he was done lifting but just left without a word.... HAWK-WARD!
http://2.bp.blogspot.com/-pZQ6g4uprUQ/TvIJ1D1BzrI/AAAAAAAAAfQ/...
HS high rows with palms in
180x8
270x8
360x5 HARD
330x5
270x8
bicep curls (DB)
50x5
70x5
80x3
WICKED LIFT FROM V-DAY! 730x10 on trap bar deadlift and 360lbsx260ft sandbag!
http://www.youtube.com/watch?v=tnZJU991Z5I&feature=youtu.b...
V-day PRS session
Legs and lower back
working up to....
Sandbag carry
360x50ft
360x260ft PR WOW!
Gym
SLLP
2-5plat normal progression
TBDL
150x3
260x3
370x3
460x3
550x3 easy!
640x3 not so easy (back side and quads are SHOT!)
SUIT ON!
730x10! PR Video says it all, easy pulls, should have straped in if I wanted more.
2-15-12
MISC
hip lifts 20x3s
russian twist w/ partner (keeping legs up) 10,9,8,7,6,5,4,3,2,1
yoga ball crunches 20x3s
Wrist curl
50x10x3
rev wrist curl
25x10x3
DB shrugs
70x20
100x20 (1 sec pause at top, 2 sec stretch at bottom)
2-16-12
Upper back and bi
wide grip HS row
90x8
180x8
270x8
360x12,10,10
drop set next...
360x10-270x10-180x10-90x10
lat pull downs
305x8x3sets
I typically dont like to invoke fear into people (outside competition) but it was funny today, someone wanted to work in with me so I let him (I always welcome people to work in with me) and he stayed for one set, then watched my set and left.... I dont think he was done lifting but just left without a word.... HAWK-WARD!
http://2.bp.blogspot.com/-pZQ6g4uprUQ/TvIJ1D1BzrI/AAAAAAAAAfQ/...
HS high rows with palms in
180x8
270x8
360x5 HARD
330x5
270x8
bicep curls (DB)
50x5
70x5
80x3
WICKED LIFT FROM V-DAY! 730x10 on trap bar deadlift and 360lbsx260ft sandbag!
http://www.youtube.com/watch?v=tnZJU991Z5I&feature=youtu.b...
prostrongmanzak22/02/12 @ 04:26
2-18-12
JOHNS SURPRISE PARTY!
Log
180x3
230x3 TRUE 1 MOT! PR!
250x3
270x3
290x1-3? (its in the video)
310x2 PR I know I had more but should have paced myself!
310x1 STINGER FROM HELL! Might be a rib out! I get it fixed tomorrow....
Yoke/Keg carry
300x50ft
500
700/200
850/200 both 50ft.
One or two other things but I was HURTING! Shut it down!
2-20-12
shoulders and triceps (second day in elbow sleeves between sets)
SOHP
135x8 felt off.
185x5 EASY! WOW! 15 maybe....
205x8 tough!
rear raises and laterals
30x8/x8 x 3 sets
DB skull crushers (like strict tate press)
45x12
55x10
65x10 tough
press downs
100x10,10
some other filler....
2-21-12
legs and lower back
Trap bar DL
Stinger is still acting up, hard to turn my head, whatever.
TBDL
150x5
260x5
370x3
body is hurting a little
460x3 eh...
550x3 ouch...
640x5 EASY! Donno why it didnt hurt but I'll have video up soon.
Farmers
Video from last weekend for John's Welcome home
http://www.youtube.com/watch?v=V0JfyuCIMPY&feature=youtu.b...
JOHNS SURPRISE PARTY!
Log
180x3
230x3 TRUE 1 MOT! PR!
250x3
270x3
290x1-3? (its in the video)
310x2 PR I know I had more but should have paced myself!
310x1 STINGER FROM HELL! Might be a rib out! I get it fixed tomorrow....
Yoke/Keg carry
300x50ft
500
700/200
850/200 both 50ft.
One or two other things but I was HURTING! Shut it down!
2-20-12
shoulders and triceps (second day in elbow sleeves between sets)
SOHP
135x8 felt off.
185x5 EASY! WOW! 15 maybe....
205x8 tough!
rear raises and laterals
30x8/x8 x 3 sets
DB skull crushers (like strict tate press)
45x12
55x10
65x10 tough
press downs
100x10,10
some other filler....
2-21-12
legs and lower back
Trap bar DL
Stinger is still acting up, hard to turn my head, whatever.
TBDL
150x5
260x5
370x3
body is hurting a little
460x3 eh...
550x3 ouch...
640x5 EASY! Donno why it didnt hurt but I'll have video up soon.
Farmers
Video from last weekend for John's Welcome home
http://www.youtube.com/watch?v=V0JfyuCIMPY&feature=youtu.b...
prostrongmanzak26/02/12 @ 20:32
IT IS THAT TIME AGAIN! ----> Contest (Arnold) is in less than a week!
WED core
butt lifts
20,20,20
yoga ball crunches
20,20,20
LOTS OF ROLLER
I dont recall the rest but my abs were KILLED!
Thursday upper back and bis
HS rows
90x8
180x8
270x8
360x8x3 sets
pull ups
10x3sets
alt bicep curls
50x5
75x5
called it good. The last week is a "STAY HEALTHY" week, nothing extremely impressive!
I committed to St Paddy's Strongest Laddy Contest...
Date: March 17th, 2012
Time: 11:00am
Location: The parking lot of Reser Stadium, Oregon State University, Corvallis, OR
EVENTS: Yoke/Farmer’s Medley: (750/286)
Overhead Medley: lwf DB,AXLE,LOG,BB (170, 250, 270, 290)
Tire Flip
1000)
Duck Walk/Sled Drag350/600)
Atlas Stones (over bar): (330)
Should be a good show! But this is 2 weeks after The arnold, so I will not have a chance to train for it.
Saturday- Light events
Tire
700x3,3,3
875x2,2,3(FAST)
Really nothing special in these days.
WED core
butt lifts
20,20,20
yoga ball crunches
20,20,20
LOTS OF ROLLER
I dont recall the rest but my abs were KILLED!
Thursday upper back and bis
HS rows
90x8
180x8
270x8
360x8x3 sets
pull ups
10x3sets
alt bicep curls
50x5
75x5
called it good. The last week is a "STAY HEALTHY" week, nothing extremely impressive!
I committed to St Paddy's Strongest Laddy Contest...
Date: March 17th, 2012
Time: 11:00am
Location: The parking lot of Reser Stadium, Oregon State University, Corvallis, OR
EVENTS: Yoke/Farmer’s Medley: (750/286)
Overhead Medley: lwf DB,AXLE,LOG,BB (170, 250, 270, 290)
Tire Flip
1000)Duck Walk/Sled Drag
350/600)Atlas Stones (over bar): (330)
Should be a good show! But this is 2 weeks after The arnold, so I will not have a chance to train for it.
Saturday- Light events
Tire
700x3,3,3
875x2,2,3(FAST)
Really nothing special in these days.
prostrongmanzak05/03/12 @ 04:29
thosebananas said:Good luck at arnolds!
thanks man!
ARNOLD WRITE UP!
Log- 320, this event really had me on my heels. I was quite intimidated but I am not the kind of guy to roll over. I find the best way to get better is commit to a show that IS out of your comfort zone and go for it! I showed up never having pressed a log over 310. I started warming up and worked up to 320 for a single in WUs and shut it down. That in its self was a PR. In contest I hit 2, ALMOST 3. I have to say the third was VERY close and I was a little upset for missing it, but I got to smile with a PR.
320x2
Medley- yoke/sandbag/farmers, 850/250/350 all 50’. I never actually was able to train this event all the way though. But I felt very confident. This was combining three of my FAVORITE events and Medleys are somewhat of a specialty. I came in unprepared and paid for it. I feel I had the tools for a 30second time but I made 2 mistakes, one small that cost about a second and one big that cost 10-15 seconds. Mistake one, I ran around the yoke forgetting how much they slide on concrete. Mistake two, I grabs the farmers without rolling my hands deep under them, instead I grabbed and went which killed my grip and my chances at a great time. One thing that I think tied into this is that in WUs I hit the 350 for 30ft and didn’t even have a slip. That is what I get for not giving the respect to this event. 49seconds for me, winner was 29seconds. You learn everyday!
Car Dead-700-800 ish My training for this event has been going so well I was a little overly confident. I realize a few things and made only one mistake. I FORGOT TO TAKE MY SHOES OFF! So when I tried to get into position the rubber on my soles was sticking to the rubber on the mat, if you watch the video it was killer trying to get into position. The two things I realized are that a car deadlift is not a alike to a trap bar as I thought, and I need more practice with a car DL app. After the event I realized I had my shoes on and was a little upset but the guy that wins is the one who is prepared AND makes the fewest mistakes. Again a learning experience.
Hussafelt- 400lbs for max distance. I was unsure of my position at this point but I knew I wanted to make a big carry. I was unaware of the distance to beat but I did know I had trained this hard and I have always been a good carry guy. I picked up the app in WUs and it was a little heavier than I was used to but it was all good cause I know I just had to go as far as I could, so I did just that. I carried the 400 tombstone 274ft. first place, at least I finished with an exclamation point!
FINAL- 17th of 54 (I thought there was only 47 but Mike Johnston said there was 54)
prostrongmanzak05/03/12 @ 16:54
Next show is in two weeks, normally I like to take the week before and the week after a show off but in this circumstance I have modified my training a little bit. I will train for the next week then a week off followed by the contest on 3/17/12.
3-3-12
Shoulders and triceps
Seated DB military
50x8
70x3
80x3
95x3
110x3
120x5 PR
Rear delts on bench
35x12x4 sets
Narrow grip bench
135x8
225x8
315x4-5 Pitiful, I think I was prefatigued.
DB Tate Press
100x1.... I need to WU better
50x8
80x8
100x8
120x6
I like these! I am going to do them more often!
I have decided I need to add some upper body mass to improve my log.
one or two other little things. Showed a few people these
http://www.youtube.com/watch?v=GpH0Ymiri8g
it is one of the things I am freaky good at. I think I will make a vide of them, maybe a set of 20-100. Not sure yet.
ARNOLD CONTEST VIDEO!!!! --> http://www.youtube.com/watch?v=VMi8e5CKcOk
Be sure to like my athlete page on Facebook too!
http://www.facebook.com/pages/ASC-Pro-Strongman-Zack-McCarley/...
3-3-12
Shoulders and triceps
Seated DB military
50x8
70x3
80x3
95x3
110x3
120x5 PR
Rear delts on bench
35x12x4 sets
Narrow grip bench
135x8
225x8
315x4-5 Pitiful, I think I was prefatigued.
DB Tate Press
100x1.... I need to WU better
50x8
80x8
100x8
120x6
I like these! I am going to do them more often!
I have decided I need to add some upper body mass to improve my log.
one or two other little things. Showed a few people these
http://www.youtube.com/watch?v=GpH0Ymiri8g
it is one of the things I am freaky good at. I think I will make a vide of them, maybe a set of 20-100. Not sure yet.
ARNOLD CONTEST VIDEO!!!! --> http://www.youtube.com/watch?v=VMi8e5CKcOk
Be sure to like my athlete page on Facebook too!
http://www.facebook.com/pages/ASC-Pro-Strongman-Zack-McCarley/...
prostrongmanzak07/03/12 @ 04:46
Post Edited: 07.03.2012 @ 04:51 AM by prostrongmanzak
3-6-12Legs and lower back
trap bar (narrow feet)
60x8
150x8
260x8
370x5
460x5
550x5 FELT BAD!!!!
SLLP
190x5
280x5
370x5
460x5
550x5 needed a little help.
I think I am still just a little beat up, my left hip kind of hurts today as well.
Hack squat
90x8
180x8
270x8
still fetl really easy so I decided to max it out.
450x10 eh. The machine need to go heavier.
I WAS going to do stones but decided to save it for Saturday!
I am getting a few people from my training logs @ my facebook fan page, I love it!
http://www.facebook.com/pages/ASC-Pro-Strongman-Zack-McCarley/...
Just posted a bunch of photos from the Arnold!
Two weeks til the next show! Posted the events a few days back but here they are again!
Yoke/Farmer’s Medley: lwf (350/120), hwf (400/150), lwm (650/231), hwm (750/286)
Overhead Medley: lwf (70/140/160/180), HWF (100, 160, 180, 200), LWM (130, 220, 240, 260), HWM (170, 250, 270, 290)
Tire Flip: lwf (400), hwf (550), lwm (750), hwm (1000)
Duck Walk/Sled Drag: lwf (180/300), hwf (230/350), lwm (300/500), hwm (350/600)
Atlas Stones (over bar): lwf (150), hwf (180), lwm (270), hwm (330)
I am HWM. I posted all the weight incase we have a few people interested in competing! Here is a link to the entry form!
http://www.nastrongman.com/pdf/2011/laddy.pdf
prostrongmanzak09/03/12 @ 04:48
I WAS supposed to do some core on 3-7-12 but I took a 3 hr nap instead... NOT PLANNED but I went with it, decied I will make it up friday or saturday.
3-8-12
upper back and bicep
HS high row
90x8
180x8
270x8
360x5x5sets
HS row with rhomboid emph.
90x8
180x12
270x8x4sets
DB rows
100x8 felt easy, felt bored.
Rock climbers... this is using every variation of pull up 1 RC= 8 pull ups and A LOT of grip work and readjustments
1.75 RC
Pull ups x8x2sets
some MISC back
Rear delt on bench
25x12x6sets... TIME TO GET BIGGER DELTS!
hammer curls
50x12
60x5
75x3 egh. my arms just go dead at heavy weights.
alt DB curls
75x4 eh.
ALSO!
went to do a rower for a finishing movement and it was a little broke down so I decided on the VERSA-CLIMBER... 256ft in 60seconds! Followed directly by a 2 flight of stairs butt scootch... I could not walk very well. PR woo!
A had a several requests for a compilation video over the last few months so here it is.... 8 min of my finest lifting
http://www.youtube.com/watch?v=Ui36qrMhbr8&feature=youtu.b...
DONT FORGET TO LIKE "ASC LW Pro Strongman Zack McCarley" on Facebook!
http://www.facebook.com/pages/ASC-Pro-Strongman-Zack-McCarley/...
3-8-12
upper back and bicep
HS high row
90x8
180x8
270x8
360x5x5sets
HS row with rhomboid emph.
90x8
180x12
270x8x4sets
DB rows
100x8 felt easy, felt bored.
Rock climbers... this is using every variation of pull up 1 RC= 8 pull ups and A LOT of grip work and readjustments
1.75 RC
Pull ups x8x2sets
some MISC back
Rear delt on bench
25x12x6sets... TIME TO GET BIGGER DELTS!
hammer curls
50x12
60x5
75x3 egh. my arms just go dead at heavy weights.
alt DB curls
75x4 eh.
ALSO!
went to do a rower for a finishing movement and it was a little broke down so I decided on the VERSA-CLIMBER... 256ft in 60seconds! Followed directly by a 2 flight of stairs butt scootch... I could not walk very well. PR woo!
A had a several requests for a compilation video over the last few months so here it is.... 8 min of my finest lifting
http://www.youtube.com/watch?v=Ui36qrMhbr8&feature=youtu.b...
DONT FORGET TO LIKE "ASC LW Pro Strongman Zack McCarley" on Facebook!
http://www.facebook.com/pages/ASC-Pro-Strongman-Zack-McCarley/...
prostrongmanzak13/03/12 @ 01:31
3-10-12
Events @ Imperial Fitness
This workout was EPIC! Everyone PR'd on at least one lift. Have not seen such a great atmosphere since Sequim a few months ago!
Log
ground to overhead 1 motions
180x3
230x6 PR
250x3 PR
just C+P
290x3
Farmers
184x150ft
234x150ft
Tire
700x4
875x3,4 PR on speed
1100x5,3 called it, my arm was hurting a little bit
rear flys
25x12x6sets
BUILD THOSE REAR DELTS!!!
Video from this day!--> http://www.youtube.com/watch?v=7PTvrWprADk&feature=youtu.b...
EMBEDED
Events @ Imperial Fitness
This workout was EPIC! Everyone PR'd on at least one lift. Have not seen such a great atmosphere since Sequim a few months ago!
Log
ground to overhead 1 motions
180x3
230x6 PR
250x3 PR
just C+P
290x3
Farmers
184x150ft
234x150ft
Tire
700x4
875x3,4 PR on speed
1100x5,3 called it, my arm was hurting a little bit
rear flys
25x12x6sets
BUILD THOSE REAR DELTS!!!
Video from this day!--> http://www.youtube.com/watch?v=7PTvrWprADk&feature=youtu.b...
EMBEDED
shanejer13/03/12 @ 06:52
Good write up from Arnold's.
I agree car deadlifts arn't like trap bar deads
Could you not just flick your shoes off mid event? Lol
I agree car deadlifts arn't like trap bar deads
Could you not just flick your shoes off mid event? Lol
prostrongmanzak17/03/12 @ 01:38
shanejer said:Good write up from Arnold's.
I agree car deadlifts arn't like trap bar deads
Could you not just flick your shoes off mid event? Lol
I agree car deadlifts arn't like trap bar deads
Could you not just flick your shoes off mid event? Lol
I didnt realize it, I was way too psyched up.
3-16-12
No contest tomorrow. I was in the hospital yesterday for pneumonia. I am home now but down for the count. I have been between 99F and 102.5F. I am on antibiotics now so we will see how this work.
I am only 7-8 weeks out from the Sequim pro invite! Wo!
Time to get healthy and get ready!
prostrongmanzak23/03/12 @ 18:51
3-19-12
Shoulders and triceps
(I got lucky!)
DB military
50x8
70x10
80x10
90x10
100x12 SLOW
I can tell I was still strong but I wore out super fast!
rear raises
25x12x6sets
laterals
30x8x2sets
40x10
flat bench
225x8
felt easy like I could do it all day
225x19 I felt so good til abotu 13 then it began to get REALLY HARD!
tate press
30x8
40x8
45x8
nelly presses
50x8
60x8
70x8
90x6
100x4
55x15,15,12
one or two other things
I was going to do a demo for the kids while i was on vacation in Seaside, OR. but after posting this on my fan page I got a call from a friend of mine informing me that antibiotics stiffen tendons. After a little bit of research I found that ZYTHROMAX DOES DO THIS! So I got lucky, had to bow out of the demo but still let the kids play on the farmers handles and it was a lot of fun! I am back to lifting tomorrow!
Shoulders and triceps
(I got lucky!)
DB military
50x8
70x10
80x10
90x10
100x12 SLOW
I can tell I was still strong but I wore out super fast!
rear raises
25x12x6sets
laterals
30x8x2sets
40x10
flat bench
225x8
felt easy like I could do it all day
225x19 I felt so good til abotu 13 then it began to get REALLY HARD!
tate press
30x8
40x8
45x8
nelly presses
50x8
60x8
70x8
90x6
100x4
55x15,15,12
one or two other things
I was going to do a demo for the kids while i was on vacation in Seaside, OR. but after posting this on my fan page I got a call from a friend of mine informing me that antibiotics stiffen tendons. After a little bit of research I found that ZYTHROMAX DOES DO THIS! So I got lucky, had to bow out of the demo but still let the kids play on the farmers handles and it was a lot of fun! I am back to lifting tomorrow!
prostrongmanzak26/03/12 @ 21:53
Kalle wrote:
Yeah buddy i've seen a lot of people tear s**t lifting on antibiotics! good call
Yeah buddy i've seen a lot of people tear s**t lifting on antibiotics! good call
this is going to be in my next athlete page update... people need to know that s**t man, I consider myself VERY informed and I had no clue!
3-24-12
Imperial session
Log just one motions
180x5
230x3
230x1
230x1 man... just tired... diet has been s**t!
Farmers
184x100ft
234x200ft WOW... very winded... hacking up a lung... s**t is still in there I guess...
284x100ft. felt good to handle real weight again...
FORM NOTE- both of these sets my shoulders were rounded forward and my pics were very rounded backed... TERRIBLE form!
Rear raises
25x12x6sets
one or two other small things...
Drive to seattle for another workout at NOW fitness!
This was a cool little place!
squats (just felt like wasting a day, as a strongman, I really do NOT respect the back squat in any way)
135x8
225x5
315x3
335x1
425x1
500x1 (PR tie)
550x1 50 lbs PR... but it is hollow... I never squat so of course I set a pr... but felt I needed to share this from my athlete page on FB...
"So here is how you get a 50lbs PR on squats...
1. Dont train squats for a few months....
2. take 2 weeks off...
3. Get a bad case of pneumonia
4. take an ADDITIONAL week off (Make sure to stressed out about it)
5. Come back and PR!
NOT REALLY!...
Never heard anything like that... "
I thought it was funny...
After that I felt pretty bad ass regardless so I shut it down.
3-26-12
shoulder and triceps
DB palms in (log sim) seated military
50x8 felt nice...
75x8 felt tough...
85x8 eh... right delt is weak.
95x6 gut check...
105x1 HAHAHA I know I am stronger than this... poor showing...
Rear delt raises
30x12x6-8sets
standing military
135x8 WOW! ok short story... I felt my shoulders have been getting tighter and tighter but today I got confirmation... I went to press and almost threw the bar out from my hands in front of me... felt silly.
readjusted my form.
185x5 easy...
205x5 3 reps away from a PR and I decided to shut it down... wow.
225x3 + 1 jerk. I think I had 4 in me but I decided to save a little. I strict press next week first so I am just getting ready for it.
bench
225x8x2 just cause
(what I am naming) Nelly presses (the weird tricep thing kennelly does)
50x12
65x12
75x12
85x10
kickbacks(most strongmen seem to hate these but I think they help...)
35x8x3sets
I will have videos up soon!