[quote]spar4tee wrote:
I seriously can’t understand why your log doesn’t have more views. Who wouldn’t want to follow a pro strongman’s training?[/quote]
Zack is also the current Americas Strongest LW Pro and has been a champion at everything and is competing in the damn Arnold in about 2 weeks. People on the Nation only want hawt abz though!
Tis sad
Crazy strength, makes me want to try Strongman ha.
Another follower here for sure.
HAHAHA! The last few posts made me laugh!
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
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.
Good luck at the arnold! youll kill it.
[quote]hastalles wrote:
Good luck at the arnold! youll kill it.[/quote]
thansk 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 50â??. 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 didnâ??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)
Nice write-up. Solid performance. We all make mistakes. It’s important we learn from them. So what’s next? Taking a break from competition for a bit?
[quote]spar4tee wrote:
Nice write-up. Solid performance. We all make mistakes. It’s important we learn from them. So what’s next? Taking a break from competition for a bit?[/quote]
two weeks til the next show!
HAHAHAA!!!
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
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!!! → Zack McCarley Arnold Am. HW Worlds 2012 - YouTube
Be sure to like my athlete page on Facebook too!
Awesome log. Will definitely be following
[quote]jake_j_m wrote:
Awesome log. Will definitely be following[/quote]
EXCELLENT! Always happy to have another sub!
3-6-12
Legs 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!
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/Farmerâ??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
You the man Zack but you know this!
[quote]Kalle wrote:
You the man Zack but you know this![/quote]
<---- working up to Zack status
Goddamn man, great log. Will be following.
[quote]Kalle wrote:
You the man Zack but you know this![/quote]
HAHAHA thanks Kalle!
[quote]spar4tee wrote:
[quote]Kalle wrote:
You the man Zack but you know this![/quote]
<---- working up to Zack status[/quote]
You flatter me good sir!
[quote]karite36 wrote:
Goddamn man, great log. Will be following.[/quote]
Always happy to have another guy on board!
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
DONT FORGET TO LIKE “ASC LW Pro Strongman Zack McCarley” on Facebook!
[quote]prostrongmanzack wrote:
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
DONT FORGET TO LIKE “ASC LW Pro Strongman Zack McCarley” on Facebook!
http://www.facebook.com/pages/ASC-Pro-Strongman-Zack-McCarley/328117483891221[/quote]
Mad manmiration, bro. I need to train harder now!
Really enjoyed the compilation video… good music and obviously very impressive lifting