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Noah Marek's Training log

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7-25-18
A+A snatch Plan 111a week 3 day 2 w/ 32kg (highest volume day yet!)
Push up 5x10
Reverse lunge 5x10/10
Neutral grip pull up 5x5

-After being inspired by Herschel Walker and the Great Gama, I have decided to start incorporating some high volume bodyweight work for the rest of the summer in addition to high volume snatches. Starting lower and will work up! Excited for this!
 
7-26-18
Run with 6 sprints in the middle

7-27-18
Push ups x20
Diamond push ups x10
Hindu push ups x10
x3

1 arm row 24kg x10/10
1 arm curl 16kg x5/5
x4

Airborne squat 5x5/5
Hindu squat x30,30
Straight leg deadlift 16kg + 24kg x15,15

Crawling 2x1 minute
Sit-ups x20

All this volume felt really good. I’m already feeling leaner and more muscular and it’s just day 3 of this little experiment!
 
8-1-18
A+A snatch Plan 111a week 4 day 1
-mixed in a couple repeats with the 36kg for the first time and they felt strong!!
Db kettlebell front squats 32+ 36kg 4x5
Close grip push up on single bell 2x10
Push up on bells 2x15

Awesome training session today! Both snatches and front squats felt excellent!
 
I’ve been camping without good service but i’m back! I went 0 for 2 in armwrestling during the trip so it looks like I have some work to do ROFL

8-3-18
A+A Plan 111a week 4 day 2
Low volume presses with 32kg

8-6-18
A+A Plan 111a week 5 day 1
Front squat 2x32kg 2x5
1 arm curl 16kg 2x5/5 (added due to my armwrestling defeats)
Push ups on bells x20
 
8-7-18
Clean and press 2x32kg 10x1
Some radial deviation and forearm pronation/supination (aka wrist) work with the 16kg

8-8-18
Deadlift 135lb x1, 185x1, 225x1, 275x1, 315x1, 365x1, 405x1
Bench press 135lb x3, 185x3,3
A+A snatch Plan 111a week 5 day 2 (5r emom x40 minutes)

Very happy with today’s session! I have gotten a major urge to get back to deadlifting so I made the trip to the gym today (plus it was 96 degrees and snatching is much easier on the hands in a cooler environment; I normally train outside).

I worked my way up and grinded out a very tough single at 405 and then went on to hit a volume pr of 40 sets of 5r with the 32kg! Earlier this year I was just trying to hit 100 reps with 32kg without getting a blister and now I have gotten 200! I’m gonna need to take it easy the next couple days but i’m feeling good!

I’m going to check out a more nearby gym that I have a free pass to through school. If it has a decent place to deadlift, I may jump onto a deadlift plan next!
 
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8-9-18
Pull ups 35lb 4x3

-So I went to the local community rec center I have a free pass to and... there is only one barbell. I was stoked to jump onto a new deadlift program soon, but it’s not gonna happen. The gym is fairly busy and I think I would have to spend way too much time waiting for not a but the barbell at this gym.

So I did some weighted pull ups and left.

I guess it’s dedicated kettlebell training for me for a while! I will probably go to the gym every once in a while at less busy times to do deadlifts and pull ups.
 
8-10-18
CoC (captains of crush) trainer 3x3
Pull ups 30lb 2x3, bodyweight x5

8-11-18
Warm up
Get up 24kg 1/1, 32kg 1/1
Easy strength
CoC trainer 2x5
1 arm press 24kg 2x5
1 arm row 32kg 2x5
Pistol squat bodyweight 2x5
A+A snatch Plan 111a week 5 day 3 w/ 32kg

Awesome training day! I have been craving more pure strength training lately so I decided to start doing easy strength for all my strength work since I am snatching in such high volume. I am also going to try to commit to some very low volume/easy gripper training. I have been interested in doing this for a while, but it is easy to overdue. The plan is to do no more than 10 reps per day and use almost exclusively the trainer even though I can close the #1 for a few reps.

On hardstyle snatches:
My snatches have been a little loose lately as I have been concentrating on getting the volume in without getting a blister. Today, I focused on snatching hardstyle on each and every rep... power breathing, yanking the bell down from lockout, staying square, a deep and powerful hinge. It felt like a much more powerful stimulus for both strength and endurance! This is probably my best overall snatch session I have ever had. The reps felt crisp and powerful and my hands handled the 30 repeats just fine despite that I was using more power on each rep than previously. VERY happy with this!
 
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8-13-18
Easy strength
1A press 24kg 2x5
1A row 32kg 2x5
Pistol squat 16kg 3x3
CoC Trainer 2x5
A+A Plan 111a week 6 day 1 w/ 32kg

8-14-18
1A press 24kg x6
1A row 32kg x6
Pistol squat bw x5
CoC Trainer x5

8-15-18
1A press 32kg 3x3
1A row 36kg 3x3
Pistol squat 16kg 3x3
CoC Trainer 3x3
A+A Plan 111a week 6 day 2 w/ 32kg

-Finished my first A+A protocol today! Happy with how it went, and i’m also ready to take a short deload from snatches mentally and physically. I really am digging this combination of easy strength and volume snatches.
 
8-16-18 through 8-19-18
4 days off from strength training while I was camping. I did a lot of rope swinging into the lake and got a serious bicep workout though. The time off from formal training while being active in the outdoors felt really good.

8-20-18
Clean and press 2x32kg 4x(1,2)
Pistol squat 32kg 4x(1,2)

Cheat curl with eccentric 2x32kg 3x3
CoC Trainer 3x5
Towel curl 24kg 3x5
Bilateral wrist extension 16kg 3x8
Crush curl 24kg x8

This is somewhat of a variety week for me before diving back into snatches. Decided to do some arm strength work following my main lifts. I really enjoyed these lifts and want to keep working on my armwrestling/grip strength. I have found arm/wrist/grip strength to be so important to real world tasks. Specically, one of my short term goals is to stick to using CoC grippers for a while. Really excited to see how this goes!
 
8-22-18
1A press 24kg 2x(3,5,7)
Pistol squat 24kg 2x(1,2,3)
CoC Trainer 2x5

Just wanted to get in some light strength work tonight. Already looking forward to my next snatch session with 36kg!
 
8-30-18 update
Started my 2nd year of PT school this week so i’m busier and may not update as often. This past week, I have continued snatching 36kg in sets of 5 for low volume. I have begun bent pressing seriously for the first time ever after being amazed by @Harald Motz . My flexibility is the limiting factor, but it will improve with practice and time. I really enjoy the feel of it and the skill involved.

I have also been practicing some 2 hand anyhows to accompany it.

I do push ups throughout the day occasionally or at the end of some sessions.

Lastly, I have been doing some double kettlebell front squats. I really enjoy what they offer and they make for an excellent grind.
 
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