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TRAINING LOG: Jeff Kaste |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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1/11/18
Warm Up Cambered Bar Box Squat *box height was just at or slightly above parallel 155x5, 155x5, 205x5, 245x5, 265x5, 275x5, 295x5, 315x5 not bad. Speed Deads from 2" deficit, *all sets against 100# of bands at the top 135x3, 225x3, 225x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3, 275x3 felt great! RDLs from 2" deficit 295x8, 315x8, 335x8 Planks / KB Swings 3 x 1 minute / 60 reps total ran out of time had a chiro appt. Wanted to do some yokes. May do them tomorrow |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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1/12/18
Warm Up Hang Cleans *working on form, getting under the bar with some bent knees rather than the abysmal catch I usually have 135x3, 135x3, 185x3, 185x2, 225x2, 225x2, 225x2, 225x2, 225x2 felt good Hang Clean High Pulls 275x3, 275x3, 295x3, 305x3 Bent Over BB Rows 275x5, 275x5, 285x5, 295x5 Cable Rows / Wide Grip Pull Downs / Paloff Press 3x10 @ 200, 220, 240 / 3x10 @ 160, 180, 180 / 3x10 each side @ 42.5 Yoke Runs / DB Curls 365#x50 yds , 455#x50 yds, 545x25 yds, 605x25yds PR I guess? It was heavy but I could do more. 365x50yds, 365x50yds / 6 sets of 10, 12, 14, 16, 14, 12 @ 35#s each ded
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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1/15/18
Warm Up Speed Squats *add 70# in bands total 135x5, 135x3, 185x3, 185x3, 225x3, 225x3, 225x3, 225x3, 225x3, 225x3, 225x3, 225x3 these felt great! Hatfield Squats 335x5, 425x5, 425x5, 425x5, 425x8 every time I unracked this I didnt feel like I was going to die and even like I could take it into the bottom position without hands on a bar. The core work is helping! Reverse Hypers / DB Bulgarian Split Squats 3x15 @ 450# (got a wicked low back pump today) / 3x8 each leg @ 45# per hand Ab Wheel / Seated Box Jumps / TKEs 4x15 / 4x5 sitting on a 12" box to a 30" box / 3x12 each leg w/ thick grey band Assault Bike Sprints 4 x 30 second sprints with 90 seconds slow pedaling in between.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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1/16/18
Warm Up Speed Bench *add doubled red bands, about 80-90# total at the top 135x5, 135x5, 135x5, 185x3, 185x3, 185x3, 185x3, 195x3, 195x3, 195x3, 195x3 these felt great. Clean to Push Press 135x5, 135x3, 185x3, 205x3, 225x3, 235x2, 245x2 *they were 2 singles, but I tried not to take a break between them. These were hard. I need to be strongerer Seated DB OHP / Skull Crushers / Rear Dealt Pec Deck Flys 3x5 @ 55, 65, 75 / 3x10 @ 110# / 3x15 @ 130# Backwards Prowler Drags / Sandbag Suitcase Carry / Triceps Extensions 400# added, 4 rounds x 50 yds each / 3x50 yds each side @ 80# sandbag / 3x15 @ 70# Triceps pumpage finisher death I saw a vein |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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1/18/18
Warm Up Front Squats 135x5, 135x3, 185x3, 185x3, 225x2, 245x2 265x2, 285x2, 305x2 not bad. Dead Lift 135x5, 225x5, 315x3, 315x3, 405x2, 405x1, 455x1, 495x1, 525x1 missed it once before but then regrouped my thoughts and nailed it. Definitely was mental. Deficit Deads 2" deficit 405x2, 405x2, 405x3, 405x4, 405x4 easy. Hammy was a bit hurty on the first 2 then it was fine. Old injury that sometimes acts up Rack Pulls from just above the knee 315x3, 405x3, 495x3, 545x3, 585x5 never done these from this height. Felt it in my lats and hips a lot. I like it. Yoke Runs / Leg Lifts from bench 3 x100 yds @ 365# (put down and turned around every 25 yds) / 4x12, 13, 14, 15
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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1/19/18
Warm Up Hang Cleans (working on form again) Cant remember warm up sets but worked up to 265x2 for 4 sets. These felt good and I was getting under the bar a bit easier but still going too wide with my feet. Hang Clean High Pulls 255x3, 255x3, 255x3, 255x3, 255x3, 255x3 DB Rows / Medium Grip Lat Pull Downs 120x10each, 130x10each, 130x10 each / 3x12 @ 180# Prowler Rows / Marches, 300# on Prowler Rows x25 yds -> Marching x25 yds x 4 rounds Did some DB curls in between Caber Curls 75# x5, 95#x5, 115x5, 130x5, 95x10, 75x10 Moar curls
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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1/22/18
Warm Up Squat 135x5, 135x5, 225x3, 225x3, 275x3, 315x3, 345x1, 345x1 *first one was out of groove, 375x1, 405x1 filmed some. My bracing sucks, my shoulders flare. Things are ugly. But I am getting stronger. Justt need to put the pieces all together. Pause Squats, 3 seconds 315x3, 315x3, 315x3, 315x3, 315x3 Reverse Hypers / DB Bulgarian Split Squat 3x20 @ 300# / 3x8 @ 45s each hand Ab Wheel / Belt Squat / KB Jumps -> box Jump (3 jumps with KB, drop KB, jump on box) 4x15 / 4x12 @ 180# added / 4 rounds. 25kg KB and a 33" box Leg extensions tons x loads. My quads looked puny so I had to do something about it.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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1/23/18
Warm Up Bench Press *add 120# chains barx5, barx5, 135x5, 135x3, 1855x3, 205x3, 225x3, 245x3, 245x3, 245x3, 245x3, 245x3 whew! These felt great but the lockout on rep 3 for most working sets was rough. The extra triceps work is helping though. Push press 135x5, 155x3, 185x3, 205x3, 225x3, 185xz3, 205x3, 225x3 easssy Dips / Upright row (shoulder width grip) / Rear Delt Flys on Pec Deck 3x10 (easiest dips have ever felt) / 3x12 @ 80# / 3x15 Backwards Prowler sled Drag / Leg Lifts / Triceps Push Downs 3x50yds @ 400# added / 3x12 with a 3 second decent on each rep / 3x15 @ 40# Triceps finisher French Press and cable Kick backs x a lot
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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1/25/18
Warm Up Duffalo Bar Squats 145x5, 145x5, 235x5, 285x5, 305x5, 325x5, 325x5 felt pretty easy. Been working on a new squat cue and it's helping a lot. Hopefully progress is made! Dead Lift from 2" Deficit 135x5 *add 120# in chains, 135x5, 225x3, 315x3, 365x3, 365x3, 365x3, 365x3, 365x3, 365x3, 365x3, 365x3 these felt great. Will do them again in a few weeks and add more bar weight. 70# KB Swings / Lateral Bench Jumps 3x30 / 3x10 Yoke / Gluteham apparatus Russian Twists w/ 25# plate 365x50 yds, 450x50 yds, 450x50 yds, 450x50 yds, 365x100 yds / 4x25
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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1/27/2018
Warm Up Hang Cleans, went heavy but also workin on that form. 135x3, 135x3, 185x3, 185x3, 225x2, 225x2, 255x2, 275x2, 285x1, 295x1, 310x1 pretty happy. 310 was the only rep that I wasn't able to get under the bar very well but it still looked better than my 305 a few weeks back Hang Clean High Pulls 275x3, 275x3, 275x3, 275x3, 275x3 Bent Over BB Rows 275x5, 275x5, 275x5, 275x5 Chin Ups / Paloff press 4x5 / 3x12 each side @ 42# Hammer Strength Rows / Hammer Throw Core Movement w/ Cables 3x10 @160# each arm / 3x10 each side @ 42# Prowler Sled Drag / BB Curls 3x 50 yds @ 430# added / 3x10 @ 85# Singel Arm DB Curl work just to finish up strong.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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1/29/18
Warm Up SSB Squats 155x5, 155x5, 205x3, 245x3, *add 120# in chains 265x3, 285x3, 295x3, 295x3, 305x3, 305x3, 315x3, 315x3 hese felt great. Tough, but smooth, no grindin'. Chains are the best SSB Bulgarian Split Squats / Reverse Hypers 3x8 @ 175# (used bar as handle, Hatfield style, for balance) / 3x20 @ 300# Ab Wheel / Sideline Squats (very wide stance like a sideline stretch then squatting with one leg to mimic stand throw position) / Seated box Jumps 4x15 / 4x5 each side w/ 50# KB / 4x3 @ 30" box from a 20" box.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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1/30/18
Warm Up Bench Press 135x8, 135x5, 185x5, 225x5, 255x3, 285x3, 305x3, 325x2, 325x2, 325x2, 325x2, 325x2, 255x10, 255x10 easy easy Push Press 135x3, 185x3, 185x3, 185x3, 185x3 left wrist was bothering me, even with a wrap on. Skull Crusha's / Upright Rows / Rear Delt Flys 3x10 @ 110, 130, 130 / 3x12 @ 90# / 3x12 Backwards Sled Drag / Russian Twists off Gluteham Apparatus / Triceps Rope Push Down 3x50 yds @ 260#, 345#, 425# / 3x30 w/ 45# plate / 3x15 @ 42#
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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2/1/18
Warm Up Box Squats w/ Cambered Bar, 20" box or so 155x5, 155x5, 205x5, 245x5, 265x5, 285x5, 295x5, 315x5, 335x5 these felt good Dead Lift 135x5, 225x3, 315x3 *add 130# Chains, 315x3, 405x2, 440x1, 455x1, 475x1, 490x1, 500x1 this was great, very happy. With near 630 at the top, I just need to keep working on my off the ground Block Pulls form mid shin 405x8, 405x8, 405x8, 405x8 Leg Raises 3x15 Ran out of time
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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2/3/18
Warm Up Hang Cleans 135x5, 185x3, 185x3, 225x3, 225x3, 245x2, 260x2, 275x2, 245x2, 260x2, 285x2 felt great Hang Clean High Pulls 315x3, 315x3, 315x3, 315x3 T Bar Rows / Caber Rows from a cable 3x10 up to 150# added / 3x12 up to 60# Single Arm Pull Downs / Paloff Press 3x12 each arm / 3x12 each side Yoke sprints / Sandbag farmers runs 275x50 yds/80# per hand x 50 yds x 3 rounds Lots of curls
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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2/5/18
Warm Up Squat against doubled red bands, 110# added at the top barx5, 135x5, 135x5, 185x3, 185x3, 225x3, 225x3, 225x3, 225x3, 245x3, 245x3, 245x3, 245x3 these were not as fast/'splosive as they should have been Belt Squats 90x5, 180x5, 230x5, 270x5, 320x3, 360x3 Reverse Hypers / 12" Step Ups 3x20 @ 350# / 3x8 each leg w/ 50s, 75s, 75s Ab Wheel / Single Leg Leg Press 4x15 / 4x12 each leg up to 115# per leg Sandbag over bar for conditioning, chest height bar, Rogue sandbags (long and not all the way full, floppy) 2x80# sandbags + 2x160# sandbags over the bar twice per round x 3 rounds This was fun.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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2/6/18
Warm Up Bench Press against Doubled red bands (about 80-90# total at top added) barx8, 135x8, 135x5, 135x5, 175x3, 185xx3, 195x3, 205x3, 185x3, 195x3, 205x3, 215x3 easy! Speed felt solid Hammer Strength OHP 5x6 reps @ 90# a hand Incline KB Skull Crushers / Lying Leg Raises / Upright Rows 3x12 @ 35# per hand / 3x15 / 3x12 up to 115# Prowler Sled backwards drag x25yds -> Forward Sled drag x25yds / Med Ball Slam / Triceps Rope Push Down / Lateral Shoulder Raises with chains 4 rounds of the sleds @ 200# added, all were done as fast as possible / 4x10 w/20# ball / 4x15 / 4x12 with long chain, maybe 25#?
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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2/8/18
Warm Up Front Squat 135x5, 135x5, 185x3, 225x3, 255x2, 275x2, 295x2, 315x1 blegh I cant get my upper body to stop rounding forward, which makes everything feel heavy AF. My legs feel strong enough to move more than 315 but I keep folding. Blegh Dead Lift from 2" Deficit against doubled Red Band (180# total at top) 135x3, 135x3, 225x3, 225x3, 245x3, 245x3, 255x3, 255x3, 265x3, 265x3 easy BB Glute Bridge / Russian Twist on floor / Battle Ropes 3x10 @ 225, 275, 315 / 3x40 w/ 45# plate / 3x 30 seconds as hard as possible ran out of time
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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2/10/18
Warm Up Hang Clean 135x5, 135x3, 185x3, 185x3, 225x2, 255x2, 285x1, 285x1, 305x0x10 tried and tried and tried and it just was not there today. Lame Front Squat Work *working on my front rack and round upper back, trying to be a betterer front squatter) 135x3, 135x3, 135x3, 185x2, 225x1, 275x1, 295x1, 315x0 boo felt very uncomfortable with a proper rack and my upper back just couldn't hold it. Will continue to practice. Landmine Single Arm Row / Face Pulls 3x10each arm @ 115# / 3x12 up to 75# Pull Ups / Wide Grip Row 5,5,5,5 / 4x10 up to 220 BB Curls and Suitcase Carries A tonxa tonne / 5x50 yds each hand w// 70# KB Finished with some Single Arm Curl Action
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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2/12/18
Warm Up SSB Squat 155x5, 155x5, 205x3, 245x3, 295x3, 335x2 *add belt 385x1, 405x1, 425x1 feeling pretty pleased with this. Front Squat *add 120# chains 135x3, 135x3, 185x3, 185x3, 205x3, 205x3, 225x3, 225x3 once again working on the front rack and since the bottom is the hardest for me the chains were a good addition. Definitely need to keep working on this. Reverse Hypers / DB Bulgarian Split Squat 3x20 @ 400# / 2x8 each leg w/ 45# Dbs Leg press / Ab Wheel 3x10 each leg followed by 3x10 both legs for a total of 60 reps per leg @ 2 plates, 3 plates, 4 plates per leg / 4x15 DB Jumps / Leg Extensions 60# DBs just jumping in place as high as possible 4x8 / 4x10
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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2/13/18
Trying a new warm up scheme. Matt Wenning style, many reps of 3 movements with super light weight. I really liked it! *Not all reps done in 1 set. Warm Up -> Lat Pull down x 75 reps, Triceps Push down x75 reps, OHP w/ Band x75 reps Bench Press 135x5, 185x5, 225x5, 255x5, 285x5, 285x5, 285x5, 285x5, 285x5 Yoke OHP *Yoke weights 185 empty / Leg Raises 185x5, 205x5, 205x5, 205x5 these were fun! / 4x15 KB Incline Skull Crushers / Single Arm DB OHP / DB Cuban Press 3x12 @ 35s / 3x3 each arm @ 65, 75, 85 / 3x10 @ 15s, 20s, 25s Prowler Sled Drag / Standing Oblique Crunch w/ DB / French press (for Tris) 3x50 yds @ 450# added / 3x12 each side w/ 70# DB / 3x15 @ 45#
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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2/15/18
Warm Up -> Leg Curl x75 , Leg Extension x75, Cable Row x 75 High Bar Squat (just felt like doing them again) 135x5, 225x5, 275x5, 315x5, 335x5, 365x5 pretty surprised with the easy. Dead lift @ 2" deficit 135x5, 225x3, *add 120# chains, 225x3, 315x3, 405x3, 405x3, 405x3, 405x3, 405x3 these felt good Jumps against bands (attached to Dbs on floor, 2 oranges band criss crossing my shoulders) / Windshield Wiper leg raises / KB Swings 4x8 / 4x10 each side / 4x25 reps @ 70# KB
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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2/17/18
Warm Up -> Leg Extensions x75, Lat Pull Downs x75, Banded Good Mornings x75 Power Cleans (1 shrug then 1 clean from the hang = 1 rep) 135x2, 135x2, 185x2, 185x2, 225x2, 225x2, 225x2, 225x2, 225x2 easy easy Close Grip High Pulls 135x5, 185x5, 185x5, 225x5 like these Bent Over BB Rows 225x10, 225x10, 225x10 Wide Grip Lat Pull Downs / Paloff Press 3x10 / 3x12 Hammer Strength Rows / Dead Bugs 3x15 @ 3 plates a side / 150 reps Caber Curls (curls with some body english) 110x5, 130x5, 150x5, 150x5 Then a bunch of curl variations
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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2/19/18
SI Joint has felt off this weekend and today, not enough to derail me but a frustrating amount Warm up -> Leg Extensions x75, Hamstring Curls x75, Banded Squats x75 High Bar Speed Squats 135x5, 135x3, 225x3, 225x3, 245x3, 245x3, 265x3, 265x3, 275x3, 275x3 these felt very quick 315x8 not too bad, most I have ever done is 12 with a belt and I think I could have squeezed out 2-3 more without a belt so that's good Reverse Hypers / Belt Squat (no hands) 3x20 @ 400# / 3x8 up to 135# added Ab Wheel / KB Jumps 4x15 / 4x8 @ 24 kilo KB Prowler Push Sprints 180# added x25 yds x8 rounds exhausting but inspired by watching bobsleigh
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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2/20/18
Saw the chiro, hip and back are feelin mucho bettero Warm Up -> DB Incline @ 35# each x75, triceps extensions x75, Lat Pull Down x75 Bench Press *add 160# in chains barx5, 135x5, 135x3, 155x3, 185x3, 205x2, 225x2, 225x2, 235x2, 235x2, 245x2 *take off chains, add SlingShot 275x6, 295x6, 315x8 solid training, the 245 with chains was super hard but I enjoyed it. Seated DB OHP / Upright Rows 4x6 @ 50s, 60s, 70s, 80s (only got 2 on 80s then switched to 50s to finish) / 4x12 @ 70# Skull Crushers / DB Side Raises / DB Rear Delt Flys / Leg Lifts 4x8 @ 110, 130, 130, 130 / 3x10 @ 25s / 3x10 @ 25s / 4x15 Suitcase Carries / Battle Ropes / Triceps Rope Push Down 3x50 yds each side @ 70 pounds / 3x30 seconds alternating arms as hard as possible / 3x25 |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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2/22/18
Warm Up -> Leg extensions x75, Hamstring Curls x75, Cable Rows x75, Band Good Mornings x75 Cambered Bar Box Squats, Box at a bit above parallel 155x5, 205x5, 245x5, 275x5, 295x5, 315x5, 335x5, 355x5 noice Hex Bar Deads 160x5, 250x3, 250x3, 340x3, 340x3, 430x2, 520x1, 570x1, 610x0 tried 6 times, got it to break the floor but that was it. 430x5, 430x5, 430x5 Rack Pulls at Knee Height / Windshield Wipers 315x5, 405x5, 495x5, 495x5, 495x5, 495x5 / 4x20 Absolutely scorched
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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2/24/18
Got out to throw! Didn't take many but I was very surprised and happy with distances HWFD 1-turns x3 best of 39' Fulls x8 best of 44' LWFD Fulls x6 best of 81' Light Hammer x5 best of 123' Not bad! Not sure when I'll be able to throw again. Damn weather
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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2/24/18
After I threw, I trained! Warm Up -> Wide grip Pull Downs x75, Curls x75, Single Arm Rows x75 each arm Close Grip High Pulls 4x6 @ 135, just workin speed Lat Pulls Downs / Cable Curls 3x10 / 3x15 Cable Rows / Paloff press / DB Curls 3x10 / 3x10 *3 second hold on each rep) / 3x8 @ 35s, 40s, 45s Then did some conditioning shit and some more curls.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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2/26/18
Warm Up -> Leg Extensions x75, Hamstring band curls x75, Banded Squats x75 reps SSB Squat 155x3, 205x3, 205x3, 245x3, *add 120# chains 245x3, 275x3, 275x3, 295x3, 295x3, 315x3, 315x3, 325x3, 335x3 holy god these were tough. My hips and legs are roasted. Reverse Hypers / Small box Step Ups 3x20 @ 400 / 3x6 each leg @ 60s, 70s, 80s AB Wheel / Trap Bar Dead jumps 4x15 / 4x5 @ 160# Prowler Sprints (or as close to sprinting as I can go) 90# added x50 yds, 180# added x50 yds, 270# added x50 yds, 180# added x50 yds, 90# added x50 yds a hot mess after that!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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2/27/18
Warm Up -> DB Incline @ 35s x75, Lat Pull Downs x75, Triceps Rope Push down x75 DB Bench (all benches were occupado :-( ) 70sx8, 90sx8, 110sx5, 120sx5, 120sx5, 120sx5 pretty pleased since I never use DBs. Single Arm DB Push Press / Leg Lifts 4x5 each arm @ 75# / 4x15 Incline Fatbell Skull Crushers / DB Side Raises / DB Rear Delt Flys 3x15 @ 35s / 3x12 @ 30s / 3x15 @ 30s Backwards Prowler Drag / Sandbag Suitcase Carries / Triceps Rope Push Downs 180# added x50yds, 180# added x50yds, 180# added x100yds / 3x50yds each w/80# bag / 3x25 @ 30#
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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3/1/18
Warm Up -> Leg Extensions x75, Cable Rows x75, Banded Good mornings x75 Squat 135x5, 225x5, 275x5, 275x5, 275x5 just nice and easy and these felt very snappy Dead Lift off 2.5" Blocks 135x5, 225x3, 315x3, 315x3, 315x3, 315x3, 315x3, 315x3, 315x3, 315x3 quick Inverse Curl / Single Leg DB RDLs 3x8 / 3x8 each leg @ 50s KB Swings / Russian Twists with 45# plate 70# KB 3x25 swings / 3x40 reps
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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