[quote]karite36 wrote:
Mad manmiration, bro. I need to train harder now![/quote]
HAHAHA! MANMIRATION!
[quote]jake_j_m wrote:
Really enjoyed the compilation video… good music and obviously very impressive lifting[/quote]
Glad to hear it!
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!–> Higa Crew "PR session" w/ Chris, John Whisman, Kristyn Whisman, Laurion Burchall, and Zack McCarley - YouTube
EMBEDED
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!
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!
Yeah buddy i’ve seen a lot of people tear shit lifting on antibiotics! good call
[quote]Kalle wrote:
Yeah buddy i’ve seen a lot of people tear shit lifting on antibiotics! good call [/quote]
this is going to be in my next athlete page update… people need to know that shit 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 SHIT!
Farmers
184x100ft
234x200ft WOW… very winded… hacking up a lung… shit 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…
- Dont train squats for a few months…
- take 2 weeks off…
- Get a bad case of pneumonia
- take an ADDITIONAL week off (Make sure to stressed out about it)
- 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!
3-27-12
legs and lowerback
front squat
135x8
225x5
315x2
365x3 hip achey
belt on
365x3 smoked it.
405x2 called it. ugly.
Deficit RDL
off 4in
135x8
225x8
315x5
3.5in
405x5
3in and belt on
495x5 got ugly.
SLLP
280x5
370x5
460x5
550x4 with help, eh, my hip really achey.
I take a visit to my chiropractor and show most of my favorite equipment. (looks like I need another visit hahah)
[quote]prostrongmanzack wrote:
3-27-12
legs and lowerback
front squat
135x8
225x5
315x2
365x3 hip achey
belt on
365x3 smoked it.
405x2 called it. ugly.
Deficit RDL
off 4in
135x8
225x8
315x5
3.5in
405x5
3in and belt on
495x5 got ugly.
SLLP
280x5
370x5
460x5
550x4 with help, eh, my hip really achey.
I take a visit to my chiropractor and show most of my favorite equipment. (looks like I need another visit hahah)
Zack McCarley goes to the chiropractor (advice for staying healthy), Dr. Bridgeman - YouTube [/quote]
Saw that on your athlete page. How much do the therapy sessions usually cost? Solid lifting as always.
That chiro video was actually super-cool. Your chiro is so quick. Machine. Definitely something I’d want to get on a regular basis down the line when I have a bit of income.
[quote]spar4tee wrote:
[quote]prostrongmanzack wrote:
3-27-12
legs and lowerback
front squat
135x8
225x5
315x2
365x3 hip achey
belt on
365x3 smoked it.
405x2 called it. ugly.
Deficit RDL
off 4in
135x8
225x8
315x5
3.5in
405x5
3in and belt on
495x5 got ugly.
SLLP
280x5
370x5
460x5
550x4 with help, eh, my hip really achey.
I take a visit to my chiropractor and show most of my favorite equipment. (looks like I need another visit hahah)
Zack McCarley goes to the chiropractor (advice for staying healthy), Dr. Bridgeman - YouTube [/quote]
Saw that on your athlete page. How much do the therapy sessions usually cost? Solid lifting as always.[/quote]
I have insurance and it come out to 30/visit. before I had insurance I got a student discount down to 55/treatment.
[quote]jake_j_m wrote:
That chiro video was actually super-cool. Your chiro is so quick. Machine. Definitely something I’d want to get on a regular basis down the line when I have a bit of income. [/quote]
yeah, it can become expensive. I understand the money game. hahaha
3-28-12
AM CARDIO
Sprint intervols
the way I usually do these is to do 1 sprint every minute…
seconds 0-40 are medium jog
seconds 40-60 are sprint at or above a given speed or pace often with added resistance or more incline.
this morning was an elliptical for 16 sprints.
Later…
Abs
leg lift/ butt lift combo
10/10
15/15
20/20 abs are STILL sore from cardio and grant making me do a standing ab roller!
yoga ball crunches
20,20,20
I have not dont it yet but I plan to do a little bit of ab wheel and obliques tonight after chem homework.
Video from last press workout!
3/29/12
Upper back
wide grip pull ups
bwx10
45x7-8 form broke down
70x4-6
80x4
90x2
HS rows (pauses at the top)
180x10
270x8
320x8 (barely paused)
270x8, 8 no pause
180x8
double DB row
60x10
70x10
90x10 felt weird!
single arm rows
120x10 KILLED IT! should have gone heavier.
concentration curls
45x10
3-30-12
Yoke and arm over arm w/ Higa @ Imperial
Yoke
155x80ft
335x80ft
515x80
695x80
795x80 felt a little off
795x80 felt like a good run but in the last few days I have really been hurting from it. I hate yoke…
arm over arm
we sat on a tire and measured out 80ft of rope then attatched it to a prowler and went to town.
~300x80ft
felt good but a little tired, I wish it’d have been heavier.
3-31-12
log and stones
log
180x3
230x6 1 mot tie for PR but it was UGLY! Not 100% yet, I feel yoke may have impacted this a bit.
250x3 one mot (kind of) I give a little leg drive so they were not true one mot, but it was crazy looking)
Snatches
135x3
155x3
stone
210x3
240x3
310x1 one mot… felt good
310x3 one mot PR. I felt a pop in my hips but I feel ok today so we will see if I went out of alignment. Not a bad pop just one that may mean my SI went out but It is over 24hr later and I feel fine.
SOMETHING INTERESTING- My right knee is swollen. I am unsure what happened but need to bring the sweeling down a bit. I am going to ice, compress, and DMSO. If it is better soon I may not speak of it again but we will see! Just a stumble.
Lots of videos up on my channel and athlete page!
I plan to change a little bit of training around but nothing MAJOR. Just doing back and bi today, tomorrow will be RDL and abs.
3-2-12
Cardio in the AM
12 sprint intervols… I was unhappy cause I forgot my bike lock so I had to bike back home before class. I also was watching out for my knee. the swelling has gone down but it has been somewhat diagnosed as an angry bursa. The swelling is very superficial and somewhat watery. I expect it to be just fine by the weekend.
SOHP
135x5
185x5
215x6-7 PR?
235x4 BIG PR!
laterals/ rear raise SS
30x12/12x3 sets
I hate to sound like a BBer but I noticed some development today! WOO!
nelly presses
50x12
80x10
95x10
50x10,10
DB flat fly
45x10,10
I think that was it, here is an AWESOME video of Grant Higa and me hitting 800lbs yoke runs last friday!
Just awesome
Getting really behind on my logs, been so busy with school and events! When I’m not lifting or doing homework I am sleeping.
anyway!
4-3-12
upper back
had to change this up cause my knee
HS rows
90x12
180x12
270x12
360x12
270x12
180x12
pull ups
5x5
a few other things I forgot.
4-4-12
legs and lower back
Just RDL cause knee
off 1"
135x8
225x8
315x5
405x5
off ground
500x6 was not happy.
belt on, legit just DL
550x2 easy no pain or anything, go stopping point.
abs
crunches 20x3sets
some other stuff
off til
4-7-12
DEMO AXLE C+P (for Amped Strongman Benefit)
If you keep up with my logs (at least better than me) you will know I have not touched an axle for quite a while. This was a good day though
Axle C+P
115x3
175x3
215x3
265x1
303x1
335x1
360x1 WOO! PR and the crowd went nuts! I think the Current national record for a LW is 365. but for a LW pr is 355… Not sure. We will see what I can do in May, I will max again then.
Mike Kromer KILLED a 350 log and locked out a 400 log for several seconds but was wearing running shoes so they were all squishy and he could not keep his balance… man!
Videos are kind of hit and miss right now, youtube is doing some funny stuff to my videos, clipping text out and stuff, dont know what to think about it.
4-9-12
chest, shoulders and tris
incline DB bench
50x8
80x8
100x10
120x9 PR felt strong but almost out of control, I did not have cordination cause I have not done these in so long!
flat bench fly
50x8
70x8
70x8
Push jerks
135x5 strict, I could tell my tris and delts were already feeling burnt!
225x3 crappy
225x2 much better
315x2 easy
STRATEGIC ERROR! This is why you should right your workouts before you go to the gym, did not mean to go this heavy as I did a 360 jerk 2 days ago!
370x0,0 wow, CNS went ka-put and I started to pass out on the first try.
315x4,3,3 just a little work.
felt pretty fried right there so I took a bunch of aminos and BCAAs.
rear raises
30x12x6 sets (3 sets at two different angles.)
Nelly presses (tricep roll backs)
70x12
80x12
80x9… GAH! Triceps were DYING!
I may have called it here… I was toast!
Two awesome videos of Grant and I killing events!
Arm over arm:
Stones:
4-10-12
legs and low back
felt kind of crapy on this day
FS
135x8
225x8
315x1 just wanted to feel it.
Def DL
135x8
225x5
315x5 feeling tight in my left trap and upper rib.
405x5 called it
Keg toss! a million sets with Adam Bighill (a Canadian football league pro)
4-11-12
abs
a bunch of crap but felt really strong!
leg lift butt lift complex
20x3sets
russian twist
50x2sets
decline crunches
20x3sets
4-12-12
upper back and bi
HS row
fast up slow down
180x8
270x8
320x8,8
360x8 fast up and down
narrow grip lat pull downs
305x8x3sets
Super rock climberx1
norm RCx1
DB rows
135x5
105x5,5,5,5,5
incline DB curls
45x8
35x8,8
BB curl
135x8
Tomorrow at imperial! WOO!
4-14-12
Events
This was awesome because a bunch of the guys from sequim came out!
1 mot log press
180x3
200x3
220x3
240x1
260x1 PR
yoke (my rib felt funny so I didnt go heavy)
155x80
335
515
700x80
700x80 ~13s but I had a stumble in the middle which MESSED me up.
Arm over arm
650x70ft, KILLED IT!
Stone “TABADA”
28 reps with 210 no tacky
4-15-12
shoulders chest and tri
strict OHP with monst minis
135x5
135x5
155x5,5,5
good god that was hard!
rear delt raises
20x12x3 sets really trying to feel it in the delts
flat fly
50x8
70x8,8
80x8
incline bench
90x10
105x10
115x8 right side was all goofy!
dips
90x8,8,8
4-16-12
legs and lower back
DL agaisnt double monst mini
135x8 felt good!
225x8 not so good hahaha
315x8
405x5
500x3
550x0 eh
bands off
550x1 easy!
hack squat
90x8
180x8
270x8
360x8
was planning on some keg and farmers but decided to rest up, good thing cause the day after I was TOAST!
4-17-12
abs
short and sweet
russian twists
50x2sets
side plank
15sec x2
30s
V up combo w/ weight in hands
20x3 sets KILLER!
lots of rolling!
Maybe ine or two things tonight but that is pretty much it!
Officially a week behind!
last weeks back day was ok, nothing of note.
EMERALD CUP!
Man oh man was it fun! I was in the Met-Rx booth all weekend signing autographs for fans and giving out samples. Was on my feet for about 12-14 hrs a day for 2 days, knees actually began to hurt! this was crazy cause I have good knees. Only bad thing was that traffic was so crazy from this show that I was not able to hit the gym over the two days so I did on sunday.
Saving yoke for next week cause my knees and feet were achey, something noteworthy and very strongman savy is that IT IS ALWAYS MORE BENEFICIAL TO SHOW UP HEALTHY THAN RISK AN INJURY BY PUSHING WHAT MY BE YOUR BODY DEMANDING YOU STOP!
4-22 shoulder and tricep (events)
This was a special one cause I got to lift with two of my good friends, Grant Higa and Ben Seath!
log one motions
180x3
230x3
250x1
270x1 Pr
no more 1 mot
300x2 passy-outy STRONG THO!
Axle
213x2
213x3 strict press for Ben Seath
called that
rear delt raises
20x12x3 sets
dips MISC
a few other things, not sure
4-23
Legs and low back (working mostly speed)
front squat against 100lbs tension at top
135x8
225x5
225x5
275x5
275x5
225x5
DL against 200lbs at top
135x5
225x3
315x3
405x5
farmers
110x250ft
180x250ft
250x125ft
305x120ft PR with my 1-7/8 handles
keg toss over 16ft wall
keg ~25lbs
5 got over out of about 20 or more tries.
Video from most of this WO!
4-24
hill sprints with Pro Canadian Football Linebacker Adam Bighill
I got 5-6 sprints after WUs, he put me through the ringer with 10! My low abs need work, my foot speed needs work!
we then went and did abs
russian twists
50repsx2sets
jack knives (V-up type motion)
25x2
side planks
30sx2sets
Froggers (v-up variation)
25x2
leg flutters
30second
60second
ab wheel
12x2
decline banded sit ups
12x2 (this was DEATH!)
We decided to call it there, he had been working out most of the day and I worked out all day the day before so we were both beat up! Next time he is in on keg tosses @ the 16ft wall!
4-25
upper back and bi
lat pull downs
135x8
275x8
275x10
275x12 really feeling good (in the lats)
wide grip HS rows
220x10
310x8,8,8
400x10 egh! ugly!
220x5
DB rows
110x8
125x8
135x12
BRO-CEPS with Jason and Rey!
bicep curls
21s with 110 bar
21 rev grip with 70
alt bi curl
50x8
called it good, more attention than I usually give my biceps.
Sequim and a bunch of demos are coming up soon!