Strong work. Have you always been really good at carries?
[quote]spar4tee wrote:
Strong work. Have you always been really good at carries?[/quote]
yeah, this was actually a pretty bad carry for me. I’ll do better next time 
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.
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!
Twitter
https://twitter.com/#!/ZackMcCarley
Athlete page
Youtube
ENJOY!!!
There’s an aweful lot of badassory going on around here…
China was simply amazing!
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!
Great video and writeup Zack- appreciate you posting it. Seems like you really love your sport ! Enjoyed the celebrations.
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.
*-Forgot to post over the training break I hit a 160 full clean.
-Also forgot to mention the cardio I did in the A.M. on 7-21-12
5min @ 40second jog, 20second sprint
1min jog
5min @ 40second jog, 20second sprint
12min jog
7-22-12
legs and low back
Reverse lunge off box
30x3
60x12
65x12,12
Zercher squats (pause at bottom on #3)
135x3
225x3
315x3
405x3
GMs
135x5
185x5
235x5
275x5
315x3
Lifting from yesterday
[quote]jake_j_m wrote:
Great video and writeup Zack- appreciate you posting it. Seems like you really love your sport ! Enjoyed the celebrations. [/quote]
Thanks, I do love my sport, but no time for celebrations! Nats is around the corner!
7-23-12
Cardio
6min 40s jog (@lv. 13), 20s sprint (@lv. 20)
1 min jog
5min 40s jog, 20s sprint (all lv. 13)
1min 40s jog lv 13, 20s sprint lv 20 (was about to break the damn machine I was rocking that 20 seconds so hard!
7min jog
Abs
banded decline sit ups
purplex12
bluex12,12 WOW! hard!
russian twist
50
oblique crunch
8,8,8
planks forward
1min,1min,1min shakey from start to finish!
yoga ball crunches
20,20,20
leg lifts/knee to elbow
10/10, 10/10, 10/10
Video from leg day!
2 more cardio sessions, video on my style of cardio on the way.
7-24-12
Upper back
pull downs against purple band
150x8
270x5,5,5
285x5
300x5
Rows against purple band
270x8
285x8
300x8
HS low/high row superset
2platex8/8
3px8/8, 8/8, 8/8
7-25-12
events
LOG
180x3
230x1
280x1
300x1 (push jerk)
320x1 (Split jerk)
Yoke/ keg medley
335x80ft
515x80ft/160x30ft
(700x50ft/250x50ft,270x50ft) <---- 2 sets
7-27-12
shoulders and tri
Z-press
135x5
185x3
Push jerks
225x3
275x2
345x1
Z-press
155x8,8,8
Rear raise
30x12
35x10,10,10
30x10,8,8
Cable Fly (10s eccentric/fast concentric) 5 low, 5 mid
80x10
90x10
80x10
OH Rack lockouts
CROWN
135x8
225x3
3in above CROWN
275x4-5
Lock out
325x5
Post Cardio Nutrition talk!
Zercher squats
135x5
225x5
315x3
405x3
495x0, ugh…
455x2 ugly
GMs
135x5
225x5
275x6
325x3 (first one was questionable!)
Rev lunge off 3" plat
75s x8
60s x8,8
banded decline situps (blue band)
12,12,12
yoga ball situps
20,20,20
Seated Calf raise
90x15
135x15,15
*-interesting event right here, broke up a potential fight between my friend and a guy at the front desk, it is amazing the unwillingness of the average bystander to intervene even when two individuals are literally about to punch each others faces in! I was the only person to even say a word!
Video from last weeks sessions
Been off on training dates and my schedule has been all over the place, getting scattered lifts in. I will restart the log of this training cycle with yesterday.
8-7-12
barbell clean and press
45x5
135x5
185x3
log
210x2,3
250x3
270x1
290x1
310x1
320x0 pass out! its ok, these things happen
270x6
LQFS
270x3,3
330x3,3
380x2
belt up
380x3
400x2-3
legs were actually a bit toast here!
power snatch up to 185
clean up to a failed 325, off day for that, too fatigued and tight
Circuit!
3 rounds as fast as possible with challenging weight (all stations 20 reps)
-calf raise
-hack squat
-seated leg curl
-quad extension
-laying down hamstring curl
Legs are a bit toasty today but it was actually from the log, need to stretch a bit more from here on out!
video from lifts I did not list
8-9-12
shoulders
8-12 reps every exercise + 5 sets (unless otherwise noted)
30 second rest period between sets and exercises
hang clean to strict press
rear raises
laterals
smith machine military (4-6r x5sets 4 second eccentric phase)
upright rows
Face pulls with purple band (20r x3sets)
8-10-12
events
yoke/keg carry
155x50
335x75
515x75/160x75
695x75/250x75
745x75/250x75,270x75
Stones
210x3 super tight back!
255x2
255x2,310x1
255x2,310x1, 324x1
255x2, 310x1, 324x1, 363x1
410x0 (tacky malfunction)
410x1
8-12-12
Abs
Blue banded decline sit ups
12
no band-20
12
leg lift
20
20
20
yoga ball sit ups
20
20
20
8-13-12
upper back
palms in wide grip lat pull downs against blue and purple bands
90x8
150x5
225x5
210x5
255x5
225x5
225x5
210x5
lat rows flat bar narrow grip against blue and purple
135x8
180x5
240x5
270x5
300x5
240x5,5
210x8
HS low row/HS high row
90x10/10
180x10/10
270x10/10,10/10,
180x10/10
alt bicep curls
30x8
50x5
70x4
80x3
70x8
con curl
60x5
45x8
Video of week 3 of 12 (road to repeat)
Make sure to check out my Blog, athlete page, and training crew
Blog
http://zackmccarley.blogspot.com/
Ellensburg, WA Strongman Crew! Come and try event training for free!
Twitter
https://twitter.com/#!/ZackMcCarley
Athlete page
8-15-12
log and legs
log
210x5
230x1
250x1
270x1
290x1
310x1
330x0,0
280x5-6
Legs, same as last week.
8-17-12
shoulders
hang clean to strict press
135x8
185x5,5,5
195x9
205x4+1jerk hahaha WEAK!
mid/rear/front raises
45x10/30x10/45x10 5 sets
face pulls purple band
20,20,20,20,20
overhead tricep press downs
150x15
190x15,15
tricep kickbacks
25x 8x 5sets
8-18-12
Events then abs
Hussafelt
260x50,140
320x285
260x140,100
Farmers(legs BLOWN UP!)
184x150
234x150
304x100ft
honestly a bunch of crap, hate ab days, feel just like busy work days.
8-19-12
upper back
pull downs against purple
150x10
240x10
270x10
285x10
300x10, (10,10?)
rows against purple
150x10
240x10
270x10
285x10
300x10,10
240x10
Highrow/low row
90x10/90x10
180x10/180x10
230x10/180x10 3 sets
Alt bicep curls
35x5
50x5
60x3
70x8,8
60x8
con curl
45x8,8
8-21-12
Log and legs
Log
180x3
230x2
250x1
270x1
290x1
310x1
330x0 (finished the lift locked out but it was off the head)
330x0 out front
290x3 almost 4, just gassed!
LQFS
270x3
330x3
380x2
430x2
380x3
Some log lockouts, everything was going great until the log rolled off the back of the rack and caused a whole lot of damage to the drywall. I’ll be putting in about 2 hrs to replace everything.
Legs
front squats
135x8
225x5
275x5
315x5
365x0 stars! called it for here, not really sad about it.
hamstring overloads
150x10
120x10
110x10,10,10
Hack squat
90x8
180x8
270x8
360x8
410x8
270x20
roman chair DL
135x8
225x8
135x8
Lumbar extension
12,12,20
quad extension
190x12,12,12
Week 4 of 12 “road to the repeat” video
8-24-12
shoulders chest tris
strict log press
180x5
200x5
220x5 PR?
220x4
Lockouts
270x5
320x5
350x5
side/rear/front raises
55x8/30x8/55x8
50x8/30x8/50x8 x2
breathing incline bench (breath out and back in at bottom)
135x10
185x10,10,10
205x8
Face pull
green bandx12,12,12,12
decline cable fly
80x10,10,10
tricep kickbacks
25x8
-to the side
25x8
35x8 tough!
Been WAY off on the training logs, one week turned into two, turned into a month, blah blah, blah.
UPDATES- LOTS of videos so grab a snack cause it is about 30 min in all.
PRO NATS- 10 days out in AZ
Stones
310, 330, 363, 410 series relatively quick
310, 330, 410x3 slow and lots of retacky, more than a minute but I count it as a PR set.
Farmers
has been off lately, minor hip inj.
Hus
290ft x suckbag(360)
Yoke keg medley
worked up to an excellent set at 150% the distance of the contest but again hip has hampered my training a bit. should be fine for nats.
Log
Making gains but still a work in progress
VIDEOS
week 5 of 12
Week 6 of 12
Week 7 of 12
Week 8 of 12
China Contest- Zhoushan Hecules Cup (second contest this summer in China)
Week 9,10,11 coming soon.
I have been selected to have the chance to get voted into a Giants live, make sure to hit this link and vote daily!
www.surveymonkey.com/s/LCGFDBQ
good to see you back posting logs!