View All Posts: prostrongmanzak
| » ASC LW Pro Strongman Zack McCarley (2011 America's Strongest ManUnder105kg) (Go to post) | 05-03-2012 @ 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/... | |||
| » ASC LW Pro Strongman Zack McCarley (2011 America's Strongest ManUnder105kg) (Go to post) | 05-03-2012 @ 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) | |||
| » ASC LW Pro Strongman Zack McCarley (2011 America's Strongest ManUnder105kg) (Go to post) | 26-02-2012 @ 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 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. | |||
| » ASC LW Pro Strongman Zack McCarley (2011 America's Strongest ManUnder105kg) (Go to post) | 22-02-2012 @ 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... | |||
| » ASC LW Pro Strongman Zack McCarley (2011 America's Strongest ManUnder105kg) (Go to post) | 17-02-2012 @ 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... | |||
| » ASC LW Pro Strongman Zack McCarley (2011 America's Strongest ManUnder105kg) (Go to post) | 14-02-2012 @ 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... | |||
| » ASC LW Pro Strongman Zack McCarley (2011 America's Strongest ManUnder105kg) (Go to post) | 10-02-2012 @ 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! | |||
| » ASC LW Pro Strongman Zack McCarley (2011 America's Strongest ManUnder105kg) (Go to post) | 09-02-2012 @ 04:51 | ||
granty said:very good dumbell Zack, looks like one of those adjuctable handles which rotate like a normal bar.. I find them horrible! it is one of those! hahahaha 2-7-12 AWESOME LIFTING! Legs and lower back My training, and lift in general, has REALLY been picking up lately! This is both good and bad, my lifting is going great but I feel my stress levels becoming more difficult to manage and I am loosing sleep over it. Last night I awoke in a cold sweat at 3am and was up for 30-45min. I just need to relax, I plan to meditate for 30 min or so after this entry and to try and center myself/align myself a little better than the last few weeks. Farmers at home 120x80ft 190x80 250x40 300x40+side to side like I was running. I think this is a good run on those handles! 1-7/8" handles are BEASTLY! Go to gym SLLP 2 platesx5 3px5 4px5 5px5 TBDL 150x5 240x3 370x3 460x3 550x3 BELT ON (really need to be safe this close to my show!) 640x10 VIDEO OF WHOLE WORKOUT EXCEPT LAST TBDL SET (THE VIDEO 2ND BELOW) http://www.youtube.com/watch?v=1oYV4dUlhXY&feature=youtu.b... Trap bar DL 640x10! http://www.youtube.com/watch?v=NYAk6FGhf6E&feature=youtu.b... 2-8-12 MISC (boring day) calves 45x8in,8mid,8out all x 3 sets Leg lifts 50x2sets russian twists 60 neck rolls 10/side bridges 10 bridge pushups 10 (for shoulder mob) Yoga ball crunches 20x3sets DONE! | |||
| » ASC LW Pro Strongman Zack McCarley (2011 America's Strongest ManUnder105kg) (Go to post) | 07-02-2012 @ 07:26 | ||
shanejer said:Jesus ... Youre a events monster !! Crazy medley a few workouts back lol hahaha thanks! It is my sport. 2-6-12 Shoulders and tris DB at home 35x5 85x2,3 135x2,5 185x3right,0Left shut it down to be safe. Gym SOHP 45x5 right shoulder a little beat up 135x5 lat hurts. 185x5 EASY! OH lockouts 225x3,5,5,5 275x3 med height 315x3 high, just above crown. rear raises and laterals 25x8/8x4sets dips (paused and explosive from the bottom) +45x8,8 for reps. +45x20 (had maybe 5-6 more) I did one other thing that I forgot and decided to shut it down. good day! 185x3 DB from TODAY! http://www.youtube.com/watch?v=t_NorXQtE88&feature=youtu.b... | |||
| » ASC LW Pro Strongman Zack McCarley (2011 America's Strongest ManUnder105kg) (Go to post) | 05-02-2012 @ 22:58 | ||
MarkClegg said: Bloody Crazy s**t That Mate ! hahaha thanks! 2-4-12 Events @ Sequim! This was my first visit to sequim and it was SO FUN! Literally one of the best overall sessions I have ever been a part of as a group, and I do not say that lightly. EVERY SINGLE PERSON there hit a PR, EVERYONE! So now that I have your attention here is how it went, with some backstory of course. Friday I was so wiped out I fell asleep at 3pm and woke up around 515pm grabbed a change of cloths and drove over to Laurion's Place in seattle to stay the night (2hr drive). In hindsight this might have been a bad decision because we all stayed up til about 1:30am just talking and catching up. Morning came quickly at 7am when I woke up to get ready to drive about 2hr and 15min to Sequim with Aly and Laurion. The drive out was fun and after we got there we hung out a while, loaded some equipment and went to lift. Log 220x3 240x1 true one mot. PR 240x3 270x2 a little light headed 290x3 put it AWAY! 290x4 .... was too gassed for 5. 290x2 eh, I was not into that set. Yoke 385x75ft 475x75 655x75 745x75 felt sloppy but everyone said it was fast 855x40 855x75 like 4 drops but it was uphill and I was being careless Stones stone WU with 196,240,315 tacky on 315x2 BIG SERIES 240-62" 265-58" 315,330,340,396- 50" my hand got all dusty on 330 and 340 but I just put more tack on. I was pleased with the run. I decided to call it, a lot of people were lifting and I was really just enjoying everything, Nate bolling hit the 396 after me, before yesterday no one had loaded it yet! Good stuff! January MISC video http://www.youtube.com/watch?v=XKdNcpqZwWo&feature=youtu.b... | |||
| » ASC LW Pro Strongman Zack McCarley (2011 America's Strongest ManUnder105kg) (Go to post) | 03-02-2012 @ 07:56 | ||
| 2-2-12 back and bicep My back has been hurting a little since my BRUTAL 550x15 on the trap bar earlier this week, but it was good. machine rows 235x8x3 Bent rows 225x8x3 back hurts here pull ups 8x3 FAST Wide grip rows HS MACHINE 90x10,10 180x10 270x10 360x10/270x10/180x10/90x10 all drop set. 21s 35lbs DBs 60lbs BB called it! SEQUIM THIS WEEKEND!!!!! WOOOO!!!!! 365 push jerk from a week or two ago! http://www.youtube.com/watch?v=YQ-HORN8OrI&feature=youtu.b... | |||
| » ASC LW Pro Strongman Zack McCarley (2011 America's Strongest ManUnder105kg) (Go to post) | 01-02-2012 @ 00:22 | ||
| 1-31-12 Legs and low back Single leg leg press 190x5 280x5 370x5 460x5 550x5 + a few forced reps Trap bar DL (LOW ~1" higher than a standard bar) 150x8 240x8 feeling a little fatigued 370x3 460x3 eh, feeling light headed Belt on 550x3 NOT HAPPY! Belt off, psych up---- 550x15! PR (no video... sad day hahaha) I'd rather have the number than the video. Seated GM 45x5 135x5 225x5 275x5 225x5 225x5 DONE! STONES IN THE SNOW THE OTHER WEEK! (in 12F/-11C) http://www.youtube.com/watch?v=-uCvxtYtLwg&feature=youtu.b... | |||
| » ASC LW Pro Strongman Zack McCarley (2011 America's Strongest ManUnder105kg) (Go to post) | 31-01-2012 @ 02:14 | ||
| Training and school have been putting their collective foot to my ass lately! I will do some highlights and post some videos. 1-26-12 back and bi single arm row 135x10,12,10 wide grip pull ups 50x8,8,7+1 light bicep stuff 1-28-12 log press 90x5 180x3 230x3 260x3 280x3,3,3 almost 4. bench with chains rear raises laterals 1-30-12 DB press 65x6 135x1,2,5 (each side) 185x0 DANG! DB later 135x5,5,5 (each side) rear raises 20x10,10,10 just feelin it out Misc. Triceps Aly's Contest footage, Imperial Classic http://www.youtube.com/watch?v=vB98u-meS0Q Gym Sumo DL 585x5 NO BELT http://www.youtube.com/watch?v=ODXmZIleK8c | |||
| » ASC LW Pro Strongman Zack McCarley (2011 America's Strongest ManUnder105kg) (Go to post) | 26-01-2012 @ 05:54 | ||
| 1-25-12 NO LIFT JUST CARDIO FOR FUN stretch 15 min sprint intervol 45sec recover rate 15sec sprint. Last few were 40-20 but whatever. stretch Jerk form a week ago 315x6 http://www.youtube.com/watch?v=Q7m9JXBGteI&feature=youtu.b... | |||
| » ASC LW Pro Strongman Zack McCarley (2011 America's Strongest ManUnder105kg) (Go to post) | 25-01-2012 @ 00:02 | ||
Thing said:Nice work there Zack. the last few posts contain some good quality graft Thanks! 1-24-12 MISC (abs, forearms, some chest, calves) leg lifts 50x2sets calf raises 8 in 8 norm 8 out x3sets wrist roll thing(dowel and rope) 10x1 both ways 15x2 both ways! KILLER EXERCISE! Incline bench 50x3 70x3 100x3 135x3 helped on a forth. Video will be posted. Video of the 500 Squat form the other week. http://www.youtube.com/watch?v=tLCIzFAlWC8&feature=youtu.b... | |||