here is the card I was giving out @ the Emerald!
[quote]prostrongmanzack wrote:
here is the card I was giving out @ the Emerald![/quote]
Very smart! you get tired of signing stuff with your sharpie big time?!
4-29
Strict Press
45x8
135x5
185x3
225x1
250x1PR
260x1PR
Flat chest flies
sets of 8-12 with the full machine stack.
rear delt flys
25x12x3
4-30
RABB fitness in Kennewick,WA
yoke (I heard the yoke was 160-180 so I treated it like 160, but all weights could be +20lbs)
160x75
340x75
520x75
700x75
belt on
850x75 (solid first half with a drop at the end, I was so displeased I had to do it again.
850x75 MUCH BETTER! Possibly the best I have ever moved with that weight!
Arm over arm
400x70ft eh,
700x70ft HOLY CRAP! Heaviest AOA I have ever tried!
Stone loading (~52-54")
240x2
306x1
330x1
tacky up
375x1
5-1-12
rear delt fly ladder (really like this)
(angle 2)20x12
(no rest, angle 3) 20x12
)no rest angle 4) 20x12
…
…
…
no rest angle 8- 20x12
standing lateral raise 20x12
This BLEW my shoulder UP! Awesome!
triceps kickbacks
35x8x3 (with pause at top)
dips 12x3
one or two other things I forgot about
5-2-12
Abs
froggers
25x3sets
toe touch leg lift
25x2 sets
ab wheel 25x2
decline sit ups against band
12x2
decline sit up with no resistance
12x1
russian twists
25x3sets
5-3-12
Upper back (just trying to focus on lat work)
lat pull downs
275x8x3sets
HS row
180x12x3 pauses at contraction
machine row
225x8x3
cable lat pull over
100x12
110x12
120x12 feet were coming off the ground!
80x15 Fast as I can, this was wicked tough!
row ladder (no rest between sets)
5x5
15x5
25x5
35x5
45x5
55x5
65x5
75x5
85x5
95x5
105x5
Dripping sweat!
2nd set
10x5
20x5
.
.
.
.
.
.
90x5
100x5 TOAST!
alt bicep culrs
50x5
70x6 easier than most days!
only one week out from Sequim strongman show!
[quote]prostrongmanzack wrote:
only one week out from Sequim strongman show!
Redirecting... [/quote]
Nice. Wish I could attend.
[quote]spar4tee wrote:
[quote]prostrongmanzack wrote:
only one week out from Sequim strongman show!
Redirecting... [/quote]
Nice. Wish I could attend.[/quote]
yeah, you are all the way out in DC. At least there are some pretty badass shows out there! ASM is in July in NYC.
[quote]Kalle wrote:
[quote]prostrongmanzack wrote:
here is the card I was giving out @ the Emerald![/quote]
Very smart! you get tired of signing stuff with your sharpie big time?![/quote]
I’ll sign shit all day everyday! hahaha I have yet to do the body signature, that is when you know you’ve made it 
RABB Fitness visit! Yoke, arm over arm, and stones with some video of Pete on log and Mike on AOA
New twitter account–> https://twitter.com/#!/ZackMcCarley
[quote]prostrongmanzack wrote:
[quote]Kalle wrote:
[quote]prostrongmanzack wrote:
here is the card I was giving out @ the Emerald![/quote]
Very smart! you get tired of signing stuff with your sharpie big time?![/quote]
I’ll sign shit all day everyday! hahaha I have yet to do the body signature, that is when you know you’ve made it ;)[/quote]
LOL
Lovin all the videos, pure motivation!
[quote]prostrongmanzack wrote:
[quote]Kalle wrote:
[quote]prostrongmanzack wrote:
here is the card I was giving out @ the Emerald![/quote]
Very smart! you get tired of signing stuff with your sharpie big time?![/quote]
I’ll sign shit all day everyday! hahaha I have yet to do the body signature, that is when you know you’ve made it ;)[/quote]
I guess I’ve made it then
[quote]Kalle wrote:
[quote]prostrongmanzack wrote:
[quote]Kalle wrote:
[quote]prostrongmanzack wrote:
here is the card I was giving out @ the Emerald![/quote]
Very smart! you get tired of signing stuff with your sharpie big time?![/quote]
I’ll sign shit all day everyday! hahaha I have yet to do the body signature, that is when you know you’ve made it ;)[/quote]
I guess I’ve made it then ;)[/quote]
I will let you know when I arrive!
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!
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!
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
[quote]prostrongmanzack wrote:
Strict press with minis against
[/quote]
sounds terrible lol
[quote]spar4tee wrote:
[quote]prostrongmanzack wrote:
Strict press with minis against
[/quote]
sounds terrible lol[/quote]
they are awesome. in a “why do I do this to myself?” kind of way.
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
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)
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
New event schedule is up on my Facebook fan page!
First article on pre contest supplements up on my blog
http://zackmccarley.blogspot.com/
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
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
Sandbag carry and deadlifts (deadly combo!) Zack McCarley Sandbag carry 360x150ft and Deadlift 585x3 (standing on 2" plate) - YouTube