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Noah Marek's Training log

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Haven’t been consistently updating my blog due to a busy schedule but here are the last 2 days.

10-7-17 heavy deadlifts- tops sets were 345lbs for 2x2
Bench press 3x6 w/ 155
Pull ups 3x3 w/ 25lb

10-9-17
Kettlebell Front squat 2x32kg 3x5 -these are tough!
Pull ups 3x3 w/ 25lbs
Snatch 8/8 emom for 5 min. with 24kg. 80 in 5 minutes at about 80% effort
 
10-11-17
Deadlifts- 285lbs for 10 singles
Bench- 185lbs x3, 175lbsx 3,3

10-12-17
A few bottoms up cleans and presses

10-13-17
A+A Snatches 24kg 20x5 reps 100 total in 22:12 minutes

Heavy deadlift day is tomorrow!
 
Warm up 2/2 get up w/ 24kg

Pull ups 2x7
Goblet squat 32kg 2x5

A+A snatches 32kg 12 repeats of 5 reps in 18:45
-32kg is a bit heavy for me for repeats of 5 for my left arm but overall felt good
Followed by a 25 minute slow and easy run

Inspired by @Harald Motz and Al Ciampa

I am hoping to dig deeper into A+A ballistics and aerobic running after the TSC. I really enjoyed today’s training :)
 
10-18-17
Deadlifts 225x2, 275x2,2,2
Pull ups 24kg 3x3
A+A Snatches 28kg 14x5 in 18:45

10-19-17
27:30 minute easy aerobic run in a little bit of rain. Felt really good :)
 
10-23-17
A+A snatches a couple repeats of 4 at 32kg followed by repeats of 5 at 24kg

10-25-17 (Wednesday)
Final training session before the TSC!
Pull ups bw x5, 16kg x3,3, bw x13
Snatch (capacity session) 24kg 5 min emom 10/10, 10/10, 9/9, 9/9, 9/9 - 94 in 5 minutes. Pretty tough, but I had some left in the tank.

Goal for the TSC: Do my best and enjoy the experience.
 
Another fantastic TSC! This time, my wife did it with me too and had a great experience :)

My numbers
Deadlift- 385lbs
Pull up- 20
Instagram post by Noah Marek (training account) • Oct 28, 2017 at 10:35pm UTC
Here is the video of my last 5 reps. Just one of the many awesome moments today.
Snatch- 24kg 107 reps

Almost didn’t participate for this one, but glad I did. My wife and I plan to do it again in the spring! What a great time lifting with great people!
 
after a few days following the TSC, I am back to training and taking the rest of the week easy. I have learned that taking a week off or really easy following or duringtough programs is very important even if you don’t feel like you need it.

11-1-17
A+A swings 32kg 12 repeats of 5 reps, 12 minute emom
Get up 24kg 1/1, 32kg 1/1
Bent press 24kg 2/2, 32kg 2/2, 2/2, 2/2
Pistol 16kg 5/5
Push up 20 reps

Felt excellent! Bent press is feeing smoother than ever.
 
11-3-17
A+A snatches 28kg 5 reps emom for 12 minutes. 60 total. There will be a many swings and snatches in my future :)
Bench 135x5, 155x6,6,6
Front Squat- 135x5, 185x5,5
1A fatgrip (blue) dumbell dl- 85lbsx3/3, 3/3, 3/3
 
11-4-17
45 minute run followed by a 2k row on a concept 2 rower followed by a short walk. Equally one hour of easy, aerobic exercise on a cold Saturday morning. This is the first time I have ever ran for more than 30 minutes at a time. I am building the base and enjoying the process.

I also like the combination of running and rowing. It allows me to distribute the stress more globally across more of my body and mentally, it is more enjoyable to me.
 
11-6-17
Get up 24kg 1/1, 32kg 1/1, 40kg 1/1
Push ups on fists 2x8

StrongEndurance snatch plan 524A
Day 1. Swings with 32kg.

Excited to be starting a StrongEndurance protocol. This will be fun! I plan to stay on these for the foreseeable future.
 
11-10-17
Easy strength
Bench 135x5, 175x3,3,3
Front squat 135x3, 205x3,3

StrongEndurance Plan 524A day 3
-swings with 32kg

Aerobic 2k row on Concept 2 rower in 9:43.
 
11-11-17
45 minute run (including fast walk at beginning and end to warm up and cool down)

I’m looking forward to getting a heart rate monitor in about 2 months for Christmas so I can start measuring my heart rate and adjusting my pace accordingly. Currently, just going by feel which is of course good as well.
 
11-13-17
Easy strength
Kb front squat 28kgx5, 2x28kgx5,5
-KB front squats are seriously awesome. Of all the squats I have done, I think these feel the best especially now that I have the rack position down (I hold my elbows up high just like barbell front squats).
Dumbbell bench press 50sx8, 60sx8, 70sx7

StrongEndurance Plan 524A week 2 day 1
-snatches with 28kg
Instagram post by Noah Marek (training account) • Nov 14, 2017 at 3:25am UTC

Aerobic recovery/base accumulation
-10 minutes on a stairclimber. 502 steps at 136 ave HR. First time doing these in a while and I really enjoyed it. I will do these when it is raining too hard to go on runs.
-Obviously, 10 minutes is not a lot, but I am getting in what I can following my SE protocol given my time constraints.
 
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