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TRAINING LOG: Jeff Kaste

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TheJeff696 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/29/15 at 9:11am
2015 Season Recap

This was a good season. Not going to go into the details I have in the past, but I wanted to make a note for myself more than anything else so I know what direction to go in for the future. 

I PR'd in 4 events this season which was huge:
-HWFD: 42' -> 42'11.5 
-Ostone: 51'7 -> 53'3 
-16# Hammer: 129'2 -> 130'10 
-WOB: 16'1 -> 17' 

My other events I came close to PR's but no dice. 

2 things really come to my attention this year: 1.) Finding that 5th gear and 2.) Caber. 

I need to find that 5th gear, that attempt where I let it all loose. I know (for instance) I am capable of 44' in hwfd but never found that extra bit. Same with lwfd, heavy hammer, and braemar. I lose points in HH and braemar the most because I cant seem to switch gears. I will be putting a lot of focus into them this off season. 

Then there's caber. I need to get one to practice with. I've lost countless points not turning turnable cabers. It's embarrassing.  I'm strong enough to turn 80% of the cabers I faced this year and I turned like 30-40%. Maybe less, cant remember. It's totally a form thing for me, and a little more strength could be useful (always). 

Final note: Stones. I switched midway into an MSA and with the exception of Maine, it drastically lowered my Ostone marks. The Maine stone was a perfect tuck and I was at the peak of my form in MSA at the time, I just felt comfortable going hard. With the other stones I backed off, made mistakes, and made excuses. I think the MSA is going to result in big throws more often than my glide but I need to really nail down the footwork, body positions, and most importantly, hand position on any stone I attempt. I know I am capable of big throws. 

My goals for the 2016 Season are as follows: 

BS- 41' 
OStone- 54' 
HWFD- 44' 
LWFD- 84'
HH- 106' 
LH- 134'
Caber-80% turned
Sheaf- 32' 
WOB-17' consistency increase. 

I lowered my goals for some events from years past and raise a couple. Trying to stay realistic. I think I have a really good shot at top 10 celtic board next year IF I can really push the envelope in a few events. 

Here's to a great off season and an awesome 2016 season! 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 9/29/15 at 9:43am
" I think I have a really good shot at top 10 celtic board next year IF I can really push the envelope in a few events."

Yes.
The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote rob meulenberg Quote  Post ReplyReply Direct Link To This Post Posted: 9/29/15 at 9:44am
Great work this season.  I had a blast throwing with you once again.  Great job on ending the LH on a high note - great throw when it counted!

Keep it up and make it to Celtic next year!!!!!!!!!!!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote grasshopper Quote  Post ReplyReply Direct Link To This Post Posted: 9/29/15 at 9:53am
All attainable and realistic IMO.   I bet youll see that lifting at the new gym will make your numbers soooooar.
"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/29/15 at 12:21pm
Thanks guys!

TROB I hope so, all the nice equipment and space to do some training I've never done is going to be helpful, plus something is something fun!
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/29/15 at 4:49pm
9/29/15

More conditioning work, not as intense as yesterday. 

Warm Up 

Power Cleans from floor + 1 40yd trip on prowler @ 180# added

135x3, 135x3, 185x3, *add prowler work 225x2, 235x2, 245x2, 265x2, 275x2, *sweaty mess by this point, told myself if I could get 300 I wouldn't do another prowler run. 300x0, 300x0, 300x1 whoop! I did one punishment run. lol

Shoulderok hammer wind and walks x20 reps either direction

Pull Ups neutral grip

5,5,5,5 

Done for. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Hapy Quote  Post ReplyReply Direct Link To This Post Posted: 9/29/15 at 7:53pm
Originally posted by TheJeff696 TheJeff696 wrote:



Then there's caber. I need to get one to practice with. I've lost countless points not turning turnable cabers. It's embarrassing.  I'm strong enough to turn 80% of the cabers I faced this year and I turned like 30-40%. Maybe less, cant remember. It's totally a form thing for me, and a little more strength could be useful (always).

As Doc Rock taught me when I was but a lad - "The only way to get better at caber is to throw more caber..."

Be glad to help if I can!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote grasshopper Quote  Post ReplyReply Direct Link To This Post Posted: 9/30/15 at 12:02pm
The "General Sherman" will be making its way down to the field soon Jeff.   It should be a challenge......
"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/30/15 at 3:40pm
I will use it!! Even if I can just pick it and walk with it. 

Also, fantastic name for a stick lol
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/01/15 at 7:29pm
10/1/15

Just went in to get a shoulder swol sesh. Met with a real estate agent after so I wanted to be sure to be as intimidating as possible. 

Warm Up 

Strict OH Press w/ Swiss Bar 
barx8, 95x8, 135x5, 135x5, 155x3, 185x2, 205x1 THEN I found out the bar was 35#, *tears*. So subtract 10 from all, I'm too lazy. 
*Side note, loving the Swiss bar. Pressure on my shoulder socket feels much better and more stable. Might try to work some in this off season, but not too too much. 

Between the following sets I did 30 second battle ropes. Totaled 6x30 second battle ropes. 

DB Arnold Press 
12x50s, 12x50s, 12x50s 

DB Front Raises 
30sx10, 30sx10 

DB Side Raises
30sx10, 30sx10 

Face Pulls 
3x10

Tomorrow I am rewarding myself with a nice heavy deadlift sesh. Reducing traditional deads this off season to twice a month, maybe less. Trying to help my own recovery. But I just got my new Inzer belt in and I wanna take it for a spin. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/02/15 at 4:25pm
10/2/15

Last day of pre off season training. Wanted to go for a good deadlift, maybe a PR if the feels were right. 

Warm Up 

Dead Lift 

135x5, 135x5, 225x5, 225x3, 315x3, 315x2, 405x1, 405x1, 455x1, 505x1, 550x1PR woo! Everything felt super easy so I figured I'd go for a PR and see what happens. Came up fairly smoothly, much easier than my previous PR of 530. Of course I did something to my left glute, in my love handle area. I felt it kinda tweak, and now I'm tight and hurty in that area. Doesn't appear to be super serious at the moment, no sharp pains mostly dull. Going to delay my lower and whole body sessions for a week or 2 and just focus on upper body next week and play this thing by ear. 

Either way, pumped for a new PR! 

Cable Rows 

3x12

BB Curls 

3x12 

So much rolling and stretching.  
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote grasshopper Quote  Post ReplyReply Direct Link To This Post Posted: 10/02/15 at 5:46pm
Great PR Jeff!!   Congrats!!!
"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/04/15 at 7:46am
new deadlift PR

In case anyone wants a look.
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote berby Quote  Post ReplyReply Direct Link To This Post Posted: 10/04/15 at 7:53am
Push your shoulders down once you get the bar over your knees finish with pushing your hips forward. Good new pr.
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Thanks for the advice, will do, Berb!
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/05/15 at 5:01pm
10/5/15

So my back tweak dissipated really quickly over the weekend (especially after lots of rolling and SMR). So I decided to test out squatting today and if it hurt I would take the week off from lower body. 

Squat 

135x8, 135x8, 185x8, 185x8, 225x12, 245x12, 275x12 holy sweet gawd. So much leg pump and heavy breathing. No back pain! None at all. 

Kettle Bell Step Ups 12" Box 

30sx8, 40sx8, 40sx8 

Reverse Hyper Machine 

3x8 

Prowler Walks (Prowler + 140#) 

1x60 yds, 1x60yds, 1x60yds 

I am dead. Legs are pumped from ankle to hip. I am still catching my breath like an hour+ later. Awesome first day back in off season training. Done with everything in about an hour. 
Jeff Kaste



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10/6/15

Holy sweet leg soreness. I'm sure it'll be worse tomorrow. But there is no rest for the wicked!

Warm Up

Bench Press

135x8, 135x8, 185x8, 185x8, 225x8, 235x8, 245x8, 255x8 I didn't want to do 12's for bench cause my elbows start to scream when I go too high. Probably could have gone higher, but I'm starting slow. Much pump!

BO BB Row 

135x10, 135x10, 185x10, 185x10 

Swiss Bar Bench 

125x12, 125x12, 125x12 so much more pump! 

T Bar rows 

4x12 

Went to do pull ups but it wasn't happening. Skipped and went to the finisher. 

Battle Rope for 30 sec -> DB Curls @ 30s 

30 sec/1x12, 30 sec/1x12, 30 sec/1x12

Smoked, pumped up, and feelin good. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/08/15 at 4:52pm
10/8/15

Warm Up 

Hang Cleans 

135x3, 135x3, 185x3, 185x2, 225x2, 245x2, 265x2, 285x2 *missed a couple at 285 cause I got lazy. But I ended with 2 and they were fairly easy once I dialed it in. 

Hex Bar Deads (70# hex bar, hence the weird numbers)

160x8, 250x8, 300x8, 300x8, 300x8, 300x8, 300x8 volume is UP! 

Neutral Grip Pull Ups 

5,5,5,5 

Conditioning: Sled Drags

90#x60yds, 135#x60yds, 180#x60yds, 225#x60yds, 225#x60yds holy hell I was smoked and sucking wind. Loving the sleds for conditioning and I know it's also aiding with strength development and recovery. 

Going to continue doing dead lift variations (mostly DE or reps) and then hit traditional deads every 3rd week or so. I feel like I will recover quicker. Who knows though, but I'm gonna try!
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/09/15 at 7:17pm
10/9/15

Quick one tonight

Warm Up

Hang Snatch Grip 2xShrugs + 2xHigh Pulls

135, 135, 185, 185, 225, 225, 225, 225 

Swiss Bar OHP 

95x8, 95x8, 135x6, 135x6, 135x6 my shoulders are all kinds of weak! 

DB Arnold Press + Banded Pull Aparts 

45sx10/15, 55sx10/15, 65sx8/15, 30sx15 just couldn't get those last 2 reps. 

DB Lateral Raises + Rear Delt Fly 

30sx10/15sx12, 30sx10/15sx12, 30sx10/15sx12 

4 Rounds of battle ropes both hands at the same time. I'm calling it mushing.

Done in an hour. I was breathing heavy and sweatin' good! Great first week of off season training. 
Jeff Kaste



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10/11/15

Went to do some throwin' on this lovely fall day. Been about a month, I figured it was time. 

OStone #16 
Stands x12 best of 45' took forever to get my body working. 
MSA x10 best of 51' honestly surprised here. Changed how I am tucking my stone and it worked really well. Much more consistent push every time. 

Heavy Hammer x12 best of 100'+ nothing crazy here but finally starting to throw it like I do the 16. I sometimes think I need to reinvent the wheel when it comes to HH when in reality I just need to stop thinking so much. 

Just nice to get out and throw again. 
Jeff Kaste



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10/12/15

Week 2 of off season. Pain ensued. 

Warm Up

Squat (reps) 

135x8, 185x8, 185x8, 225x8, 255x12, 275x12, 295x12 uggghhhh came close to vomiting. 

Reverse Hypers 

3x10 

Belt Squat Machine *140# added 

4x10 never used something like this machine before. Loved it. I could feel my pelvic tilt re-aligning to a proper position and it really smoked my legs even more. Kept it relatively light as it was just an accessory today. 

Conditioning: Prowler hell *180 added weight, 255 total weight. 

60ydsx180, 60ydsx180, 60ydsx180 full body shakes after this. I did them at a powerful walk pace. Just a constant burn the whole time. Love the prowler, except when I'm using it. 
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10/13/15

Legs weren't as thrashed as I guessed they'd be. Still sore as F**K 

Warm Up 

Bench Press (reps) 

135x8, 135x8, 185x8, 185x8, 225x8, 245x8, 255x8, 275x8 easyish oddly enough 

Hammer Strength Rows 

5x12 

DB Incline bench 

75sx10, 75sx10, 75sx10 

Wide Grip Lat Pull Downs 

4x10 

BB Curls/Earthquake Bar Bench 

4x12/3x8 earthquake bar is interesting to say the least. Not sure how it'll help but I really wanted to try it. 
Jeff Kaste



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10/14/15

usually don't train 3 days in a row but I'm busy tomorrow so I got the work in today. 

Warm Up 

Power Cleans from floor

135x5, 135x3, 185x3, 225x2, 265x2, 265x2, 265x2, 265x2, 265x2 all of them super easy. Just working on bar speed above the knees. Just felt like doing it from the floor today. 

Front Squats 

135x5, 185x5, 225x5, 245x5, 275x5 legs were still recovering from Monday's death fest but I wanted to do a little squattin'. 

Pull Ups (neutral grip) 

5,5,5 upper back still tight from yesterday 

Conditioning:

Sled Drags (not quite a walk...more of a march)

270#x90yds, 270#x60yds, 270#x60yds holy god my leg babies. They burned so bad. I was sucking wind like a fatty. 

Love the sled work/conditioning I'm doing and I will continue to do it until it becomes easier. It's helping immensely with my recovery too. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote vonguinness Quote  Post ReplyReply Direct Link To This Post Posted: 10/15/15 at 11:19am
Originally posted by TheJeff696 TheJeff696 wrote:

 

I need to find that 5th gear, that attempt where I let it all loose. 

that NH jersey really seems to do the trick, I'd stick with that if I was you.
jammin on the one.
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Hahaha yes! I can't wear it every games, it'll lose its magic! But it will make more appearances...

Maybe it'll look like it fits next time lol
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/16/15 at 7:11pm
10/16/16

Warm Up 

Snatch Grip High Pulls 

135x5, 135x5, 185x2, 225x2, 245x2, 275x2, 295x2 nice and high feeling

Swiss Bar OHP 

barx8, 85x8, 135x5, 135x5, 145x5, 155x5 getting easier and easier. 

DB Arnold Press

50sx10, 60sx10, 65sx10 

Hex Bar Farmers Walk

300#x90yds (OOF my hands), 300#x60yds, 300#x60yds not too bad. Couldn't get much speed due to space restrictions in the hexbar, but it was fun to do a little strongman work. Grip felt solid but that 90yd run was BRUTAL. 

DB Lateral Raises/Rear Delt Flys 

3x12/3x12 

Battle Ropes 

3x40 2 handed slams(?) 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/19/15 at 5:36pm
10/19/15

Deadlift Day Yay!

Warm Up 

Dead Lift 

135x5, 225x5, 225x5, 315x5, 405x5, 405x5, 455x3, 455x3, 485x3 all reps were some of the easiest reps I've ever done. Not dead lifting as often is really panning out nicely. Could have gone heavier but I will be ramping it up in the next 3 weeks. 

Belt Squat Machine

4x10 last 3 sets were with 4 total plates and it was HARD. My legs are weak. 

Reverse Hypers 

3x10

Conditioning 

Prowler Pushes

30ydsx3 rounds @ 90# added, 30ydsx2 rounds @ 180 added, 30ydsx2 rounds @ 270# added. Dear god, dear sweet god. There was much sucking of wind. I keep thinking these will get easier and I keep being wrong. 
Jeff Kaste



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10/20/15

Warm Up

Bench Press *found out AFTER that the bar I was using was 55#, Texas power bar. Hence the weird numbers. 

145x8, 145x8, 195x8, 195x8, 235x8, 265x8, 285x8, 305x5, 305x3 was pissed until I found out the bar was heavy. Still, I should have completed all 8. 

TRX Rows 

4x10 

DB Incline Press

80sx12, 80sx12, 80sx10 just couldn't get the last 2 

Lat Pull Downs 

4x12 

Triceps Press Down/Cable Curls 

3x15/3x15 

So much pump. I can see veins! 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote dWood Quote  Post ReplyReply Direct Link To This Post Posted: 10/20/15 at 8:00pm
Getting swole!
JUST BRING IT /

SPEED KILLS..BUT STRENGTH PUNISHES
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10/22/15

Thanks man! I'm trying. Strength is my greatest weakness in this sport. 

Warm Up 

Hang Clean 

135x3, 135x3, 185x3, 185x3, 225x2, 245x2, 275x1, 295x1, 317x0, 317x1PR lol I used the 1# plates for a tasty 2# PR. Missed the first by bending backwards rather than exploding up. Goal is 330 by my most explosive phase in the spring. Tall order. 

Camber Bar Squats (bar weight 80-85#, I'm gonna go with 85) 

175x5, 225x5, 265x5, 285x5, 305x5, 325x2, 355x2 *wanted to hit a few reps with 3 plates. Kept telling myself it was 315 which maybe helped? This bar is SO SICK, you have to stabilize everything in both eccentric and concentric phases. Love it, will continue to use as an assistance squat tool. 

Neutral Grip Pull Ups 

5,5,5,5 

Conditioning:

Sled Pull + Clean n' press 

60yds@135# + 5x135, 60yds@185# + 135x5, 60ydsx185# + 135x5 

Farmers Walk (more of a trott/jog) w/ 45# plates in each hand x 120yds 

Still breathing heavy. 
Jeff Kaste



"I think there's a Squatch in these woods..."
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