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TRAINING LOG: 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: 8/24/17 at 1:07pm
8/24/17

Warm Up 

Hang Cleans *singles done at same weight only 30 second break / Close Grip High Pulls / Belt Squat 

135x3, 135x3, 185x3, 185x3, 225x2, 245x2 *started super setting 275x1,275x1 285x1,285x1 300x1,300x1 easy!! / 4x5 @ 135 / 3x10 up to 135 added 

Bench Press / Ab Wheel / Band Face Pulls 

135x8, 135x5, 185x5, 225x5, 255x2, 275x2, 295x2, 315x2 *add Slingshot 225x12, 225x12, 225x12 / 3x10 / 4x15 


Jeff Kaste



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8/25/17 

Throws

OStone 16#
Stands x10 best of 45' 
Glides x10 best of 50' hey now! Really good series here

Sheaf x10 just finding a groove with my new technique. Still rough 

Light Hammer x10 best of 130' pretty happy. Always figuring out new things. Hoping to hit a big throw in Calgary. 
Jeff Kaste



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8/26/17

HWFD x15 best of 41' not mad about this, again working position with my feet and figuring out the fouling issue. Never really got after one. 

LWFD x10 best of 82' this went well and was much easier to not foul. 
Jeff Kaste



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8/28/17

Warm Up 

SSB Box Squats 

*No box 155x5, 155x5, 205x3, 205x3 *add box, add 80# chains 205x3, 205x3 *up to 120# chains 205x3, 205x3 *up to 160# chains 205x3, 205x3 *remove box and chains 205x10 this felt great! 

Push Press / Suitcase Deads 

135x3, 155x3, 165x3, 185x3, 185x3 / 135x4x5 

Triceps/Biceps PUMP 

Throws tomorrow to tune up for Calgary!
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: 8/30/17 at 7:42am
8/29/17

Heavy throws night 

21# Braemar x8 best of 40' hitting my stride with this stone. 

HWFD x6 best of 43' pretty sure I only fouled 1 throw. Felt good! 

WOB x6 no standard, just finding a groove 

Heavy Hammer x8 best of 104' good. 
Jeff Kaste



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9/2/17 

Calgary Highland Games, Calgary, Alberta, Canada 

PROS: Rob Young, Jason Baines, Jeff Kaste, Jason Johnston, Danny Frame, Curtis Durocher 

22# Braemar- 37'6
HWFD- 43'3
HH- 104'6 PR
16# OStone- 49'1 
LWFD- 83'6
LH- 129'11
Caber (21, 105#)- 11:45
Sheaf- 27' 
WOB-14'
Challenge Caber (20'6, 122#) 80 degrees

Overall: 2nd

I am really pleased with how I threw this weekend! Excluding WOB, everything went really well and all marks were done in my first 3 attempts. This was the goal I was striving for, to hit big marks in the comp. 

Stones were solid, the braemar was oddly shaped and I kept missing a good flick but to be honest, 37'+ is around my average for the season. the 49' was a nice pop for me. I finally found a good purchase on my third attempt and I wish I had taken the win so I could give it a few more go's. 

Weights were great. HWFD didnt found a single throw until extras where I started trying too hard. 43'3 is near a season best for me though. LWFD was great, first 2 were 79' and 78' then really got my left foot down and launched it. All throws were down the middle of the trig as well. Very pleased. 

Hammers were also very good! Hit a 1" PR in the Heavy and I didn't even realize it until after. Light was good as well but with Baines and Johnston in the 130's, I needed a lifetime PR to gain any advantage on them and couldn't muster it. 2 throws at 129'+ though. 

Caber was a long bastard but I managed to turn it twice with the other attempt being a fifer. Really feel like Im using my legs better. Still not giving it enough speed though. Challenge caber was the last event of a 10 event day and I was drained. But I gave it a good go and nearly got it over. Only Durocher turned it. 

Sheaf was good as I had no misses until 30' then I got in my head. My last attempt hit the bar but it was a swing bar and it just pushed it out of the way. Oh well, 30' is going down soon! Soon=at Celtic. 

WOB was garbage. All my attempts at 15' were out in front and I think because I was having such a good day that I just didn't take my attempts seriously enough as my placing in wob didn't matter much for the overall. It was a dumb mistake and one I need to correct before Loon. 

Overall, this was one of my best days throwing in a long time. Especially after a long day of flying the day before, I couldn't be happier with my overall performance. WOB is my new big focus as I know I am still geared to hit 16' but I haven't been close this season other than at Alma. I need to hit that at Loon and Celtic if I am to stay consistent. 

Thanks to Rob Young and his family for having me out and driving me around!! What a beautiful place to throw!!

2 Weeks to Loon. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 9/06/17 at 9:44am
Originally posted by TheJeff696 TheJeff696 wrote:

9/2/17 
Overall, this was one of my best days throwing in a long time.

Outstanding.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote billw Quote  Post ReplyReply Direct Link To This Post Posted: 9/06/17 at 10:29am
Great Job Jeff !!  I'll see you at Loon.
Sponsored by friends of Billw
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/06/17 at 1:30pm
Thanks Tom and Bill!! 

9/5/17

Throws before a couple days of thunderstorms and nonsense roll through 

HWFD x10 best of 41'+ not a lot of pop but really liked the positions 

LWFD x8 best of 80' see above 

HH x8 best of 101' 

Not bad
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9/7/17

Warm Up 

Sled Drag - 10 minutes with 90#

Bench Press / 20# med ball shot put slam into ground between working sets 

135x8, 135x5, 185x5, 185x5, 225x3, 225x3, 275x2, 275x2, 275x2, 275x2, 275x2, 225x10, 225x10 / 6each, 6each, 6each, 6each, 6each 

Pull Ups 

5,5,5,5

Prowler Sprint/Push combos 

25 yds sprint @90# + 25yds walk @ 180# x3 rounds 
Jeff Kaste



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9/8/17 

Throwssss 

16# OStone 

Stands x8 best of 46' 
Glides x10 best of 49' not bad 

WOB x8 finally feeling good again. Until I get under a bar...

Light Hammer x8 best of 129' groovy. 
Jeff Kaste



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9/10/17

Moar throws 

HWFD x12 best of 42' last 6 throws over 41' 

LWFD x12 best of 80' something just wasn't clicking here 

Heavy hammer x10 best of 104' hooray
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9/11/17

Warm Up 

SSB Box Squat 

*no box 155x5, 155x5, *add box 155x3, 205x3, *add 80# chains 205x3, 205x3, 205x3, 205x3, 205x3, 205x3 very nice 

Push Press 

95x5, 115x3, 135x3, 155x2, 185x2, 185x2, 185x2, 185x2 easy easy 

Suitcase Deads / Sled Drag 

3 sets of 5 @ 100# / 3 sets of 50 yds at 90# added 

Bis and Tris 

3x15/3x25 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 9/12/17 at 10:12am
Hey Jeff, thanks for the feedback on the YouTube vid. It's been a work in progress and a big flaw I've found in my throwing. Really trying to re-train how to counter and push the weight. It has gotten a smidge better, but sometimes when I really try to go big I am faulting back to that bad habit. This was when it clicked: https://www.youtube.com/edit?o=U&video_id=1bZtkly6YG0 but not perfect by any means 
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No problem, Justin. Your weights look 100x better than they did this time last year but I saw the frustration in that video and I've 100% been there. It ruins your day! Glad you came back and fixed stuff. 

9/12/17

Last tune up throw before Loon 

16# Ostone 
Stands x5 best of 46' 
Glides x8 best of 49'+ Left leg kept unlocking during my block and after video review, i need to bend my legs way more and drop my hips way more. 

LWFD x8 best of 82'. Orbit was wonky and I kept delivering "out of my pocket". Power was good. 

Light Hammer x4 best of 131'. Solid series went 126', 128', 131', 129'.
Jeff Kaste



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9/15-9/16 

New Hampshire Highland Games, Lincoln, NH 

PROS: Scott Rider, Dan McKim, Chuck Kasson, Jeff Kaste, Nathan Burchett, Heisi Geirmundsson, Jamie Gunn, Andy Vincent, Spencer Tyler, Matt Doherty 

Heavy Hammer- 104'10 PR 
Light Hammer- 129'4 
OStone 16#- 49'2 
HWFD- 42'3
Caber 19'6, 120#- 65 degrees 
WOB- 15' 
Braemar 26#- 33'9 
LWFD- 82'1

Overall- 6th 

First time ever doing a 3 day games, granted 2 of the days were only 2 events but we did hammers on Friday which was pretty cool and I enjoyed. Granted, I wasn't on a plane that morning or anything. We did 4 events Saturday and then the last 2 Sunday plus challenge caber. Overall a solid performance for me. 

Hammers went very well. Cant ask for much more with the Heavy. Hit the slight PR in the 2nd round and then in the third the ground was garbage and we didn't move the trig so I didn't have the best footing. Light Hammer I had great winds and speed felt amazing but I guess I was short arming the finish, classic ME! So this hurt the distances a bit. I think I could have battled for a PR here had I stayed long. 

Stones were hit and miss. Open stone was great, fouled one that I think may have cracked 50' but all throws were around the 48'-49' mark which is good for me. 50'+ would have bumped me a few spots. Braemar was awful. Just didn't strike it. If I am going to continue doing non-reverse for braemar, I need to up my brute strength. I should have tried reversing but since I haven't done a reverse in months, I figured it wasn't a good day to try. 

Caber was as expected. This stick isn't necessarily hard, but with the ground being very bouncy, I just didn't have it. This is another event where I lose points bigly. 

WOB was solid, crushed bar at 16' but first 2 attempts were bad. Just need to hit consistent swings more...consistently. 

Weights, oh weights. I had 2 fair throws between both weights this weekend which bums me out. My marks were solid and kept me in the fight but in both weights I hit bigger marks that were fouls. In HWFD we marked my final throw for funsies and it was 44'3 which (theoretically) would have won it. Oh well. Very happy my distances were up! 

Overall, I am super pleased with how I competed with this crowd. This is as high as I anticipated me placing so I cant be upset but there were definitely points left on the board. Big thanks to Bill and Holly Crawford for having me again and letting me represent NH! This is my favorite games and every year it continues to make me so happy to go up and throw there.

This week is recovery, stay moving, and a light practice or 2. Then Celtic. Going in seeded 10th there is nothing to lose. I think I'm gonna send it!
Jeff Kaste



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9/18/17

Warm Up 

10 Minutes of Sled Drag @ 115# 

Belt Squat / Bench Press

5x8 @ 150# added / 3x4 @ 225 for speeds 

Pull Ups / Triceps Press Down / Cable Curls 

4,4,4 / 3x25 / 3x12 

Just enough to get the sore and stiff out. Throwing tomorrow and maybe Wednesday. If I do both, it'll be low in volume. 
Jeff Kaste



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9/19

Throws 

HWFD x8 best of 43' whoop

LWFD x6 best of 80' no zing 

HH x6 best of 101' see above 

9/20 

21# Braemar x6 best of 39' not too shabby 

Sheaf x10 just finding my pull again 
Jeff Kaste



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9/22 - 9/24

Celtic Classic Highland Games (US Nationals), Bethlehem, PA 

PROS: Jeff Kaste, Mike Zolkiewicz, Luke Crowley, Nathan Burchett, Damien Fisher, Jeremy Gillingham, Dan McKim, Chuck Kasson, Dan Tennison, Spencer Tyler 

HH- 101'3 6th 
24# Braemar- 38'2 8th 
HWFD- 42'6 6th 
Sheaf- 30' 7th 
Caber 17'8, 146#- 55 degrees 9th 
LH- 122'9 5th 
16# OStone- 50'7.25 6th
LWFD- 78'1 5th 
WOB-15' T-7th 

Overall- 6th 

Wow, what a weekend! I was very fortunate to qualifying for Celtic in the first place this year. With Matt having surgery and being out I was able to have a chance to mix it up despite not having the best numbers this season. I went and gave it hell and competed really well I thought. The biggest thing was that with the exception of WOB (which I tied) I exceed what I did last year in every event by a decent amount. 

Day 1 was a bit up and down for me. Heavy hammer started well and while I think I could have managed a bigger throw, you throw uphill at Celtic in hammers so anything over 100' isn't terrible. It affects the LH more, but I was happy to go 100+. Next best throw was 105' by Damien so I really would have had to crush one to go up a spot. Braemar was a bit if a disappointment as it is a really great stone and I just wasn't finishing the throw. Short arming it. I definitely had 40' in me, but not in those 3 attempts. Oh well, 38 is right where I've been all season. HWFD was pretty good but had I bumped it up to 43' and chance I would have challenged for top 3. Again, it was close all weekend. Sheaf was great as I finally cleared 30' again for the first time in almost 3 years. It was a huge monkey off my back. It was also so awesome to see Spencer crush a WR at 36'5 with arguably a foot of clearance.  He also had no misses!! Caber was a big heavy stick and I just didn't have the strength to turn it. No excuses there. This event hurt me most. 

Going into day 2 I was in 8th, about 5 points from 7th and 6 from 6th. I knew I had to kill these events. Light hammer was great. Even though 122' is an ok to not great throw for me, in that field that day it was big. No one went 130', which just shows the level of hill we were fighting. OStone was good too as I was able to go 50'+ again after 2 games at 49'. Had I been able to grab 51' it would have been a few more points but the top 4 were over 53'. LWFD was the biggest shock for us all as the marshals placed the trig up hill, on a right side slant, and with a sizeable depression in the back of the box. Only 3 people managed to crack 80' so anything north of 77' was going to do well. I was pleased to get 78' on my second but I swear when I let it go it was going to be 82-84' I hit it that well. My final throw was definitely a couple feet further but had a classic Jeff foul with half my heel on the right foot out the box. Might have pushed me into the top 3 but fouls are fouls. WOB was the final event on day 2 and I was feeling very gassed. Missed first attempt at 15' being lazy but was fortunate that 2 guys who were on my heels did the same. Clearing it on my 2nd attempt really solidified a 6th place finish. I came no where close to 16', boooooo. 

Overall I am very happy with how I competed. Obviously I always feel there is room for improvement and had I done a little better in a couple events, I could have squeezed out a 5th place finish but top 4 was well ahead of the rest of us. Coming into this season I didn't expect to be contending for anything like this due to not really getting as strong as I wanted to. BUT, I focused more on technique and timing and it made all the difference. 

I truly believe that if I have a good offseason, I can contend with the talent that continues to come up from the Am class. It wont be easy at all, but I will give it all I can. 

Thank you to Jayne Ann for hosting an amazing games and treating us like rock stars. Celtic Classic truly is the greatest experience in Highland Games. 

Congrats to Chuck Kasson for taking his place on the top of the dogpile in the US games and winning it all. He fought all weekend and his consistency and big clutch throws earned him that spot. 

For now, for me, it's rest and just doing some moving around. Maybe some sled stuff, farmers, body building stuff and then in 1-2 weeks really starting to build myself up again. 

2017, it's been real.

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: 9/26/17 at 11:07am
Did you flip the caber for distance?
JUST BRING IT /

SPEED KILLS..BUT STRENGTH PUNISHES
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/26/17 at 11:39am
I came in third in that. 

So yes
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 9/26/17 at 12:59pm
Congrats on a solid day and season Jeff! Love following you.
 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/26/17 at 1:16pm
Thanks Justin! I enjoy following you are your videos myself. I'm waaaaay too lazy to video that much so I'm pleased to see someone doing it!

Good luck with Worlds in Hungary, so cool!!
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 9/28/17 at 8:00am
Good work sir.

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/28/17 at 1:33pm
Thanks Tom! It was a surprisingly solid season. 

Decided not to lift-lift for a couple weeks but instead just do some strength related movement at the gym along with some minor BB, no barbell stuff though until the 2nd week in October. 

9/27/17

Sled drag @ 115# for 8 minutes 

Prowler Push @ 140# added for 40yds + Trap bar carry @ 200# for 40 yards 

3 rounds all done at a brisk walk. This got the blood moving! 

Triceps Extensions / Cable Curls / DB BO Rows 

3x20 / 3x20 / 3x30 @ 25's 


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9/28/17

Sled Drag @ 115# for 8 minutes 

Sled Drag @ 135# + Carrying 53# Fat Bells for 40yds + 120# Sand bag Clean to chest height carry for 80 yds 

3 rounds and wanted to die 

Arm over Arm sled pull @ 135# 

4 rounds of 40 yds 

Wide Grip Lat Pull Downs / Banded Face Pulls / Ab Wheel 

3x20 / 3x30 / 3x10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/02/17 at 2:16pm
10/2/17

Last week of post season recovery/pre-off season prep

Sled Drag for 10 minutes @ 115#, forwards and backwards 

Trap Bar Farmers Walk @ 210 for 75yds + 80# sandbag carry (both arms under it at chest height) 75yds 

4 rounds of this. took about 3-5 minutes break between rounds 

160# Sandbag Ground to Shoulder and 25yds walk then drop and repeat 25yds + Triceps Overhead Extension and Hammer strength Row 

3 rounds / 3x20 / 3x15 

 


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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/04/17 at 8:02am
10/3/17 

Sled Drag @ 115# for 8 minutes 

Prowler Push @ 180# added for 50yds + Sled rows @ 165# added for 50yds 

3 rounds, I wanted to die 

80# Sandbag floor to throw over and behind head + Curls + Ab Wheel 

3x8 / 3x15 / 3x10 

Donezo
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/09/17 at 12:26pm
10/9/17

Day 1 of my off season training, hooray! Took some quick stats on myself before hand for reference: 

BW: 285.2 
Waist (where I wear pants): 42"
Belly: 45" 
Right Thigh: 28" *will discuss this later*
Left Thigh: 29" 
Chest: 51"
Both Arms: 17" 

So deflated. Time to pump *clap* myself up!

Warm Up 

SSB Squats 

barx8, 155x8, 175x8, 175x8, 205x8, 225x8, 225x8, 225x8 left some in the tank, it's my new motto. Also these were harder than I anticipated. 

Reverse Hypers 

300# for 3x10 

Belt Squat / Ab Wheel 

90# added x12, 110# added x12, 110# added x12 / 3x10 

Prowler Push 50yds 

90# added x 4 rounds at a marching pace. 

Going to use the SSB for the first 8-12 weeks for squatting because I cheat waaaaaay too much with a BB. Also will be good for my leg size discrepancy. I talked to my chiro after (I had an appt) and mentioned that my right thigh/groin/SI Joint started to hurt during the workout and my right leg felt weaker, only a little and dissipated after reverse hypers and he asked if I usually squatted "too deep". I said yes and he did a few tests and showed me that my pelvis is rotating in a way that favors my left side, hence the right side pain. 

He suggested lowering the weights when I squat and focusing on not bottoming out, but rather finding a natural bottom to my squats. It's going to hurt the ego, but I will check that asshole at the door and do that, because I feel it's really hurting my overall development. 

Sidenote: my legs are totally dead 
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: 10/09/17 at 5:28pm
any strength related comps in offseason??(strongman,crossfit,highlander)..what are your goals,,become more svelte for speedo season??certain lift increase?? higher vertical?
JUST BRING IT /

SPEED KILLS..BUT STRENGTH PUNISHES
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