Noah Marek's Training log
- Thread starter NoahMarek
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NoahMarek
Level 5 Valued Member
5-7-18
Warm up and Get up 24kg 1/1
Top sets
Bench press 185lb x1, 205lb x1, 170lb 3x5
Deadlift 315lb x1, 335lb x1 (hookgrip), 315lb x5 (double overhand)
Pull up 15 lb 3x5
Snatch 32kg 10x5
-Really happy with how easily 205 went up on the bench. I plan to work up to a heavy single on Friday in both the bench and the deadlift so that will be fun!
-Still loving weighted pull ups so much! I feel great after doing them and the progress is gratifying.
-Got a small blister on my left hand on my last set of snatches. I think the snatches following deadlifts and pull ups took a toll. May have to skip the snatches I had planned on Wednesday and replace it with a run. No worries.
Warm up and Get up 24kg 1/1
Top sets
Bench press 185lb x1, 205lb x1, 170lb 3x5
Deadlift 315lb x1, 335lb x1 (hookgrip), 315lb x5 (double overhand)
Pull up 15 lb 3x5
Snatch 32kg 10x5
-Really happy with how easily 205 went up on the bench. I plan to work up to a heavy single on Friday in both the bench and the deadlift so that will be fun!
-Still loving weighted pull ups so much! I feel great after doing them and the progress is gratifying.
-Got a small blister on my left hand on my last set of snatches. I think the snatches following deadlifts and pull ups took a toll. May have to skip the snatches I had planned on Wednesday and replace it with a run. No worries.
NoahMarek
Level 5 Valued Member
5-9-18
Snatch 32kg 5r emom x12 min
Jerks 2x32kg 2r emom x4min
-Got a blister on my left hand on my 4th sets of jerks (well, during the clean portion as I returned it to the floor).
I'm still working on the grip technique for heavy ballistics.
Get up 32kg 5 x1/1
Pistol squat bw x1/1, 16kg x1/1, 24kg 5x1/1
-Pistol squats felt really smooth!
-I was planning on pulling a heavy deadlift on Friday, but it will probably not happen due to the blister now... Maybe a back heavy squat instead?
Snatch 32kg 5r emom x12 min
Jerks 2x32kg 2r emom x4min
-Got a blister on my left hand on my 4th sets of jerks (well, during the clean portion as I returned it to the floor).
I'm still working on the grip technique for heavy ballistics.Get up 32kg 5 x1/1
Pistol squat bw x1/1, 16kg x1/1, 24kg 5x1/1
-Pistol squats felt really smooth!
-I was planning on pulling a heavy deadlift on Friday, but it will probably not happen due to the blister now... Maybe a back heavy squat instead?
Maine-ah KB
Level 7 Valued Member
dude strong work! heal up well and fast!
NoahMarek
Level 5 Valued Member
@Maine-ah KB Thanks! I just need to keep myself occupied with other exercises while my blister heals. As long as I don't provoke it, it should be 100% within about 5 days or so.
NoahMarek
Level 5 Valued Member
5-11-18
Finals are officially done for the first year of physical therapy school! Woo!! Celebrated with a nice heavy lifting session!
Top sets
Back squat 275lbx1, 295x1, 315lbx3, 225 2x8
Noah Marek (training account) on Instagram: “Finals are done for the first year of physical therapy school! That is a great feeling First rotation starts on Monday! Celebrated with…”
Bench press 185lbx1, 205x1, 225lbx3, 155 2x8
Pull ups 20lb 3x5
45 lb bumper plate pinch carry x 5 short carries per hand
-Fantastic training day! Was planning on hitting a single at 315 for squats and a single at 225 for bench, but I hit a solid triple on each with one or two left in the tank!! Very happy with that! I also enjoyed the pinch grip training. Have a great weekend!
Finals are officially done for the first year of physical therapy school! Woo!! Celebrated with a nice heavy lifting session!
Top sets
Back squat 275lbx1, 295x1, 315lbx3, 225 2x8
Noah Marek (training account) on Instagram: “Finals are done for the first year of physical therapy school! That is a great feeling First rotation starts on Monday! Celebrated with…”
Bench press 185lbx1, 205x1, 225lbx3, 155 2x8
Pull ups 20lb 3x5
45 lb bumper plate pinch carry x 5 short carries per hand
-Fantastic training day! Was planning on hitting a single at 315 for squats and a single at 225 for bench, but I hit a solid triple on each with one or two left in the tank!! Very happy with that! I also enjoyed the pinch grip training. Have a great weekend!
NoahMarek
Level 5 Valued Member
5-13-18 to 5-19-18
Started the Plan Strong press program outlined in this article A Science-Based Plan to Prepare You for the SFG Level I and SFG Level II | StrongFirst
I also started Snatch Plan 384 by @Hector G Really excited to be following this program!
Monday
Press program week 1 day 1
Pistol squat 24kg 5x1
Push ups 8x10
Tuesday
Plan 384 Snatch week 1 day 1
Run- 20 minutes
Wednesday
Press program week 1 day 2
Pistol squat 24kg 5x1
2H swing 32kg x 20
Goblet squat 32kg x 10 + carry
Thursday
Snatch plan 384 week 1 day 2
Push ups 3x20
Goblet squat 36kg x 20
Saturday
Press program week 1 day 3
Pistol squat 16kg 2x5, bw x5
Pull up 25 lb 3x5
Solid week of training!
Started the Plan Strong press program outlined in this article A Science-Based Plan to Prepare You for the SFG Level I and SFG Level II | StrongFirst
I also started Snatch Plan 384 by @Hector G Really excited to be following this program!
Monday
Press program week 1 day 1
Pistol squat 24kg 5x1
Push ups 8x10
Tuesday
Plan 384 Snatch week 1 day 1
Run- 20 minutes
Wednesday
Press program week 1 day 2
Pistol squat 24kg 5x1
2H swing 32kg x 20
Goblet squat 32kg x 10 + carry
Thursday
Snatch plan 384 week 1 day 2
Push ups 3x20
Goblet squat 36kg x 20
Saturday
Press program week 1 day 3
Pistol squat 16kg 2x5, bw x5
Pull up 25 lb 3x5
Solid week of training!
NoahMarek
Level 5 Valued Member
My training grounds for this week and the next 3 weeks. I am on my first clinical rotation for PT school, and I stay out here on weekdays and go home for the weekends. Really enjoying training outside in this beautiful environment! Keeps the hands and bells dry much easier too!
Sean M
Level 7 Valued Member
Nice! Are you doing the strength-based Plan 384 or the conditioning one (384G)?
For the Plan Strong program in the article, it seems to me like it is low-volume? Or are the rules different if your absolute press RM is a higher percentage of bodyweight? Like ROP builds to a day of 75 reps per arm (and the other days that week are 50 and 30), whereas this seems to peak at 30 reps in a given session. I’m sure it works - just curious to know the “why”. Maybe someday I’ll be able to attend Plan Strong, or maybe Pavel will write a new kettlebell book with two halves based on Plan Strong and Strong Endurance.
NoahMarek
Level 5 Valued Member
@Sean M Plan 384, so the strength based on. And yeah, it is low volume in comparison to ROP. The average intensity in terms of 1rm is higher than ROP though. I have had good success with low volume pressing with the S&T program, so I think this will work well. Plus I like to do push ups and snatches which add more overall volume to the pressing musculature.
ROP is a great and very simple way to improve your press but more complex methods allow for equal or better results with a lower overall volume (and lower level of fatigue).
ROP is a great and very simple way to improve your press but more complex methods allow for equal or better results with a lower overall volume (and lower level of fatigue).
Sean M
Level 7 Valued Member
Makes sense. ROP after all is just one weight. The cost of simplicity (one bell and an easy to follow rep and set scheme) is more volume.
NoahMarek
Level 5 Valued Member
5-20-18 through 5-26-18
Monday
Snatch plan 384 week 2 day 1
Press program week 2 day 1
Pistol squat 24kg x1,1; 32kg x1,1
Push ups 3 x20
Tuesday
30 minute run
Wednesday
Snatch plan 384 week 2 day 2- had to stop half way through since my hands felt like they were done for the day
Press program week 2 day 2
Push ups x 30
Thursday (worked out at a local gym)
Pull up 25lb 5x5
Deadlift (double overhand) 295lb 4x3
Bench press 155 3x6
Pistol squat 24kg 4x2
Romanian deadlift 135lb 2x10
Leg press 225lb 2x12
Kb jerk 2x24kg 5x5
Saturday
Snatch plan 384 week 2 day 2 cont.- finished out Wednesday's session and hands were totally fine.
Press program week 2 day 3
Pull up 30 lb 3x5
1A curl 25lb x10,9,8
Close grip push up x10,9,8
Standing tricep extension 35lb x8
-through in some accessory work for fun
Solid week of training. Snatches and presses are both feeling great. Pull ups and pistol squats are also coming along nicely!
Monday
Snatch plan 384 week 2 day 1
Press program week 2 day 1
Pistol squat 24kg x1,1; 32kg x1,1
Push ups 3 x20
Tuesday
30 minute run
Wednesday
Snatch plan 384 week 2 day 2- had to stop half way through since my hands felt like they were done for the day
Press program week 2 day 2
Push ups x 30
Thursday (worked out at a local gym)
Pull up 25lb 5x5
Deadlift (double overhand) 295lb 4x3
Bench press 155 3x6
Pistol squat 24kg 4x2
Romanian deadlift 135lb 2x10
Leg press 225lb 2x12
Kb jerk 2x24kg 5x5
Saturday
Snatch plan 384 week 2 day 2 cont.- finished out Wednesday's session and hands were totally fine.
Press program week 2 day 3
Pull up 30 lb 3x5
1A curl 25lb x10,9,8
Close grip push up x10,9,8
Standing tricep extension 35lb x8
-through in some accessory work for fun
Solid week of training. Snatches and presses are both feeling great. Pull ups and pistol squats are also coming along nicely!
NoahMarek
Level 5 Valued Member
5-27-18 through 6-2-18
Sunday
Snatch 24kg 5r every 30s x10 minutes, 100 snatches
Monday
Press program week 3 day 1 32kg x2,2; 24kg x4,4
Pistol squat 16kg 2x5
Snatch 24kg 5r every 30s x15 minutes, 150 snatches
Tuesday
Run- 30 minutes
Wednesday
Press program week 3 day 2 24kg x4,3; 32kg x3,3; 24kg x4,3
Pistol squat 24kg x1, 32kg x1,1,1, 24kg x1
Snatch 24kg 5r every 30s x30 minutes, 300 snatches in 30 minutes
-Well that was fun No problem at all with blisters either!
Thursday (variety)
Pull up bodyweight 5x6
Dips 5x10
Deadlift 315 5x1, some hook grip, some plain double overhand
RDL 135 2x10
Split squat 2x20lb 3x10
Hamstring curl 70lb x15
Bicep curl 2x20lb 3x10
Tricep pushdown 37.5lb 3x12
Db bench press 2x60lb x10
Friday
Db kb C&J 2x32kg 1r emom x15 min
15 minutes later... 1r emom x10 min
Saturday
Press program week 3 day 3 24kg x4, 36kg x1, 32kg x3,3,2,2
Pull up 30b 3x5
Snatch 24kg 5r every 30s x20 minutes, 200 snatches
As you can see, I seriously upped the volume this week. Trying to lean out a bit before summer and also improve my conditioning. I also want to push myself for the first time in a while and see how far I can go over the summer. I stopped doing Plan 384 and started doing high volume snatches w/ 24kg. After 300 snatches on Wednesday, I felt amazing. Moderate soreness the next day but wasn't as bad as I expected. Going to continue building the base with 24kg snatches. Excited to see where this takes me. Pretty sure the SSST is finally going down this summer
Sunday
Snatch 24kg 5r every 30s x10 minutes, 100 snatches
Monday
Press program week 3 day 1 32kg x2,2; 24kg x4,4
Pistol squat 16kg 2x5
Snatch 24kg 5r every 30s x15 minutes, 150 snatches
Tuesday
Run- 30 minutes
Wednesday
Press program week 3 day 2 24kg x4,3; 32kg x3,3; 24kg x4,3
Pistol squat 24kg x1, 32kg x1,1,1, 24kg x1
Snatch 24kg 5r every 30s x30 minutes, 300 snatches in 30 minutes
-Well that was fun
No problem at all with blisters either!Thursday (variety)
Pull up bodyweight 5x6
Dips 5x10
Deadlift 315 5x1, some hook grip, some plain double overhand
RDL 135 2x10
Split squat 2x20lb 3x10
Hamstring curl 70lb x15
Bicep curl 2x20lb 3x10
Tricep pushdown 37.5lb 3x12
Db bench press 2x60lb x10
Friday
Db kb C&J 2x32kg 1r emom x15 min
15 minutes later... 1r emom x10 min
Saturday
Press program week 3 day 3 24kg x4, 36kg x1, 32kg x3,3,2,2
Pull up 30b 3x5
Snatch 24kg 5r every 30s x20 minutes, 200 snatches
As you can see, I seriously upped the volume this week. Trying to lean out a bit before summer and also improve my conditioning. I also want to push myself for the first time in a while and see how far I can go over the summer. I stopped doing Plan 384 and started doing high volume snatches w/ 24kg. After 300 snatches on Wednesday, I felt amazing. Moderate soreness the next day but wasn't as bad as I expected. Going to continue building the base with 24kg snatches. Excited to see where this takes me. Pretty sure the SSST is finally going down this summer
NoahMarek
Level 5 Valued Member
6-3-18 through 6-8-18
Back home from my clinical rotation so I will be posting closer to daily rather than weekly now. It was a fantastic experience and so rewarding. I'm grateful to be a part of the physical therapy profession!
6-4-18
Press program wk 4 day 1
Snatch 24kg 5r every 30s x25 minutes, 250 snatches in 25 minutes
rest 5 minutes
Burpees 5r every 30s x 6minutes
-Rough
-I slept sooooo soundly that night!
6-5-18
20min emom
7 burpees
Lunge complex
x10
6-6-18
Press program wk 4 day 2
Snatch 24kg 5r every 30s x40 minutes, 400 snatches in 40 minutes
-Well that was fun! Tough but doable due to the short sets.
6-7-18
Run-30 minutes
6-8-18
Snatch 32kg 3r every 30s x10 minutes, 60 snatches in 10 minutes
-Felt great snatching the 32 again!
-Still sore from Wednesday's volume snatches but I feel mostly recovered aside form my mid back being a little stiff/sore.
Back home from my clinical rotation so I will be posting closer to daily rather than weekly now. It was a fantastic experience and so rewarding. I'm grateful to be a part of the physical therapy profession!
6-4-18
Press program wk 4 day 1
Snatch 24kg 5r every 30s x25 minutes, 250 snatches in 25 minutes
rest 5 minutes
Burpees 5r every 30s x 6minutes
-Rough
-I slept sooooo soundly that night!
6-5-18
20min emom
7 burpees
Lunge complex
x10
6-6-18
Press program wk 4 day 2
Snatch 24kg 5r every 30s x40 minutes, 400 snatches in 40 minutes
-Well that was fun! Tough but doable due to the short sets.
6-7-18
Run-30 minutes
6-8-18
Snatch 32kg 3r every 30s x10 minutes, 60 snatches in 10 minutes
-Felt great snatching the 32 again!
-Still sore from Wednesday's volume snatches but I feel mostly recovered aside form my mid back being a little stiff/sore.
NoahMarek
Level 5 Valued Member
6-9-18
Press program week 4 day 3
24k x3,3
36k x1
32k x2,2,2
Snatch 32kg 5r emom x20 minutes, 100 snatches in 20 minutes
Chin ups x8,7,6
Lunges 24kg 3x10/10
Neuro grip push up 2x10
Squatty deadlift (quad emphasis) 48kg x13
-Awesome training session today! Snatches felt great! Basic strength/conditioning work followed by hypertrophy/maintainence lifts.
Press program week 4 day 3
24k x3,3
36k x1
32k x2,2,2
Snatch 32kg 5r emom x20 minutes, 100 snatches in 20 minutes
Chin ups x8,7,6
Lunges 24kg 3x10/10
Neuro grip push up 2x10
Squatty deadlift (quad emphasis) 48kg x13
-Awesome training session today! Snatches felt great! Basic strength/conditioning work followed by hypertrophy/maintainence lifts.
- Status