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Noah Marek's Training log

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11-15-17
20 minute early morning run

Evening
Get up 32kg 1/1
Pistol squat 5/5
Kb front squat 2x32kg x5,5
Bench 135x5, 155x5,5

SE plan 524A
-snatches with 28kg
 
11-16-17
6am run- 26 minutes

11-17-17
6am run- 20 minutes

Afternoon
Get ups 24kg 1/1, 32kg 1/1 x3
1A fat grip dumbbell curls 35lbs 5/5 x3

SE plan 524A week 2 day 3
-swings with 32kg
-feeling better and better. Really enjoying this simple protocol :)
 
11-18-17
2 hours of full court basketball with friends instead of my long run. It was a lot of fun, and I’m definitely going to be sore tomorrow.

Some grease the groove 1A presses throughout the day with 24kg in sets of 5.
 
11-22-17
Bench press 155lbs 5x5
Deadlift 135x5, 225x5 -Just wanted to groove it for a few reps

SE Plan 524A week 3 day 2
-snatches with 28kg
Instagram post by Noah Marek (training account) • Nov 22, 2017 at 6:51pm UTC

Good training session. I think I will start adding a single session of 5x5 for the bench and front squat each week in order to improve some barbell lifts. Felt really nice to do a good ‘ol 5x5 barbell session today.
 
11-23-17
Happy thanksgiving!!
35 minute run in the early afternoon. Felt really good and faster than normal despite not pushing the pace. Now gearing up for two thanksgiving dinners with family. Thankful :)
 
11-24-17
Soja and Tuba day 1
Overhead press 32kg 4x1
-decided to add some low volume pressing in and this program looked like the perfect fit. I love overhead pressing, but I don’t like high volume pressing programs. Looking forward to seeing how this goes!
Front squats 24kg + 32kg 2x5

SE plan 524A
-swings with 32kg
 
11-25-17
Locomotion: 38 minute run.
Running is feeling better and better. I am able to run a little faster and am recovering almost overnight.
 
11-26-17
Pre workout drink- Iskiate
Locomotion: 19 minute run.

I rarely train on Sundays and this wasn’t really a “training” session. I am reading Born to Run for the 2nd time and have been inspired to run more just for fun and to drink Iskiate (a drink made of chia seeds, honey, a pinch of lemon/lime and water). After drinking it around 3:30p, I felt like going for a quick run just for fun! I am enjoying doing my running by feel and enjoyment rather than by a rigid schedule.
 
11-27-17

Pistol squat bw x5, 16kg x3 x3 sets
Soja and Tuba press day 2
32kg 6x1- Felt strong and smooth!

StrongEndurance Plan 524A week 4 day 1
Snatches- 28kg

I am really enjoying focusing on the snatch and overhead press. Medium volume snatch + low volume press is a great combination.
 
12-2-17
Evening

Get ups- 32kg 1/1 x5
2 hand swings (24kgx10, 32kgx10) x3

I am rereading the Russian Kettlebell Challenge and was inspired to add some extra kettlebell work in this evening for fun! Pavel’s books are truly fantastic!
 
12-3-17
Had to bump up my scheduled training for tomorrow to today due to a schedule conflict.

-Pistol squats and double Kettlebell front squats
-Soja and Tuba press day 5 32kg 12x1
-SE plan 524A week 5 day 1
-Swings with 32kg
 
Been really busy with school this last week and have one more week of finals next week. Anyway:

12-6-17
Soja and tuba presses with 32kg
Some bench press
SE plan 524A week 5 day 2

12-8-17
Zercher squats- tried these guys pretty much for the first time and worked up to a heavy single at 275 lbs. I really enjoyed this lift!
Instagram post by Noah Marek (training account) • Dec 8, 2017 at 11:45pm UTC

Soja and Tuba presses with 32kg
Some pull ups
SE plan 524A week 5 day 3
 
Been really busy with school this last week and have one more week of finals next week. Anyway:

12-6-17
Soja and tuba presses with 32kg
Some bench press
SE plan 524A week 5 day 2

12-8-17
Zercher squats- tried these guys pretty much for the first time and worked up to a heavy single at 275 lbs. I really enjoyed this lift!
Instagram post by Noah Marek (training account) • Dec 8, 2017 at 11:45pm UTC

Soja and Tuba presses with 32kg
Some pull ups
SE plan 524A week 5 day 3
Makes me want to work in some zercher squats
 
12-10-17
4 position squat with 48kg for 3 sets
Straight leg deadlifts 2x8 with 48kg
Farmer’s carries 40kg+48kg x2

12-11-17
Soja and tuba press day 8
32kg 4x2

SE plan 524A week 6 day 1
-snatches with 28kg

So, i have just one more day left in the StrongEndurance protocol. I was thinking I would go to the follow up I have access to after this which pretty much doubles the volume, but I am concerned that hand tears will prevent me from being able to complete it. I am thinking I may just freestyle my programming for a while aside from finishing the Soja and tuba press program. We will see...
 
12-12-17

Had some spare time today so decided to squeeze in a quick training session before going back to studying.

2H 48kg swings 5 reps emom for 10 minutes

followed immediately by:
32kg get up 1 rep emom for 10 minutes
 
Last edited:
12-13-17
Soja and Tuba press day 8
32kg 5x2

SE Plan 524A week 6 day 2
-Swings with 32kg
SE Plan 524A done! I have decided to forgo the test day (which would be on Friday) since I have a ripped callus that happened on Monday (my only rip during this program). Overall, happy with the program and am excited to get back to something a little more aggressive. Snatches and swings definitely feel stronger now, and I am eager to start snatching 32kg again to see how it feels.

-Dumbell bench press 50s x8, 60s x8, 70s x8
-Dips bw x10

Going to freestyle my training for a little while aside from finishing Soja and Tuba. I am almost done with finals and will have 3 weeks where I have quite a bit more free time soooooo that means more training time for me :D. I plan to bump up the intensity during these three weeks and have some fun!
 
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