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

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prostrongmanzak		...	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/
prostrongmanzak		...	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!
prostrongmanzak		...	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
prostrongmanzak		...	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
JC		...	15-05-2012 @ 12:24
technical retard Member 172, 36827 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!
prostrongmanzak		...	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/
prostrongmanzak		...	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
prostrongmanzak		...	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
prostrongmanzak		...	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
prostrongmanzak		...	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.
prostrongmanzak		...	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!!!
prostrongmanzak		CHINA!	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_Pfisterer		...	12-07-2012 @ 02:59
Sugdens 'man' at WSM 2021 Member 1513, 2139 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.
granty		...	12-07-2012 @ 08:47
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.
prostrongmanzak		...	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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