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TRAINING LOG: Jeff Kaste |
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DStewart
Groupie Joined: 2/28/15 Location: So Boston Status: Offline Points: 65 |
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Jeff, Back Squat 3 x per week my man. Nothing elese matters when it comes to horse power. The sled the belt the single leg the leg press front squat ssb ....just avoiding the BS. Some heavy yoke runs would be the only substitute.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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I appreciate the advice! I will be doing BS with a BB later in the off season but not 3x a week, my back wouldn't be good with that.
10/10/17 Warm Up Bench Press / Banded Face Pulls 135x8, 135x8, 185x8, 185x8, 225x8, 225x8, 225x8 / 30, 30, 30 these were harder then they should have been but bench always comes back quickly. Will add a 4th working set next week. OHP Strict 65x8, 95x8, 115x8, 115x8 Skull Crushers / Machine Rear Delt Flys 3x12 @ 65 / 3x12 Reverse Sled Drag @ 160# added / Barbell Russian Twists a la KO 3x50 yds / 3x20 Triceps Extensions 3x20 Trying to ease into this off season a bit more than going full boar. I am stupid sore already after using minimal weight for everything, so I think it was a good idea to ease into 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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10/12/17
Warm Up Front Squat *worked on my depth and not bottoming out/bouncing 135x5, 135x5, 185x5, 185x5, 185x5, 185x5 weight wise, it was really easy despite the tremendous soreness. Will add 10 pounds a week for a few weeks of 5's Dead Lift 135x8, 225x8, 275x8, 315x8, 365x8, 365x8 all double overhand. Probably more difficult than I was expecting but not bad. BB Glute Bridge w/ medium band doubled around knees / Ab Wheel 225x15, 225x15, 225x15 / 3x10 Farmers Walk / Sled Drag 50yds x 135 each hand/180# addedx50yds. Done for 3 rounds. Did a fourth round of sled drags. Grip was roasted by then.
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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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10/13/17
Got up at 4:45am because I will be busy later. Ugh, I dont know how people do this Hang Snatch High Pulls 135x5, 135x5, 135x5, 185x5, 185x5, 185x5, 185x5 going to up this slowly but it wasn't as easy as I thought. Hammer Strength Row/Wide Grip Lat Pull Downs 4x10 @ 135 per hand / 4x15 at around 130 BB Preacher Curls / Cable Face Pulls 3x10 / 3x10 Cable Curls 3x15
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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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10/16/17
Warm Up SSB Squats 155x8, 185x8, 205x8, 245x8, 245x8, 245x8, 245x8 easier than last week and more volume. Progress Reverse Hypers 3x10 @ 400# Belt Squat /Ab Wheel 180# added, 4 sets of 12 / 3x10 Prowler March 135# added 4 rounds of 75 yards unbroken (except for turning it around) there was much heavy breathing.
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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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10/17/17
Not terrible sore today, very weird. Prowler pushing probably helped a lot. Will continue those. Warm Up Bench Press / Banded Pull A parts 135x8, 135x8, 185x8, 205x8, 235x8, 235x8, 235x8, 235x8 easier than last week. Still tougher than they should be *tears* / 4x20 w/ green band Standing Strict Press 75x8, 95x8, 115x8, 125x8 triceps getting roasty Skull Crushers / Rear Delt Flys 3x12 @ 75# / 3x12 tri's on the verge of flames Backwards sled pull / Barbell Russian Twists / Triceps extensions 4x50 yds @ 180# added / 4x20 reps (10 a side) / 4x20 reps all done no breaks (except walking to the next exercise) Triceps fully on fire and roasted beyond recognition. |
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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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10/19/17
Warm Up Front Squats 135x5, 155x5, 185x5, 205x5, 205x5, 205x5, 205x5 just working on depth, positioning. Felt good Dead Lift 135x8, 225x8, 225x8, 315x8, 385x8, 385x8, 385x8, 385x8 these were harder than anticipated. BB Glute Bridge w/ green band around knees / Ab Wheel 3x15 @ 275 / 3x10 Trap Bar Farmers Walk / Backwards Sled Drag / Forward Sled Drag 250x50 yds / 135x50 yds / 135x50 yds x 4 rounds only break was walking a lap in the gym after each round.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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BrainSmasher
Postaholic Joined: 4/01/07 Location: United States Status: Offline Points: 1516 |
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What kind of giant complex are you working out in that you have millions of yards to pull/push/carry crap??? Or like me do you have to pace back and forth like a mental patient?
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Luke Crowley
Everything. All the time. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Hahaha it's back and forth! It's about 35 yards of turf but since I cant go all the way (they store stuff at one end and the other has a table near it), I round it down to 25 yds per trip
And then I march back and forth, like a hamster-maniac. Never ending...back and forth...for all eternity Still beats running though!
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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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10/20/17
Had the day off so I slammed some Back and Bis with my brother. Was nice to have a training partner for a change Warm Up Hang Snatch High Pulls 95x5, 135x5, 135x5, 185x5, 195x5, 195x5, 195x5 T-Bar Rows 4x12 @ 115#, nothing heavy just working on back contracting for posture strength purposes Lat Pull Downs 4x12 @ 140# Fat Grip DB Rows 85sx8, 85sx8, 85sx8 Preacher Curls/DB Curls 3x12 @ 75#/3x10 @ 35's Cable Curls 3x20 annnnnd my arms are roasted
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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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10/22/17
It was gorgeous out so I did some throwing! HWFD x10 best of 43' LWFD x8 best of 81' HH x10 best of 101' LH x5 best of 126' Wow, pretty surprised! Not bad for a month of no throws.
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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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10/23/17
Warm Up SSB Squat 155x5, 155x5, 205x5, 225x5, 245x5, 265x8, 265x8, 265x8, 265x8 feeling stronger. 20 pound jumps have been good thus far. Maybe one more week of it? We'll see. Reverse Hypers 3x12 @ 400 Belt Squat / Ab Wheel 4x12 @ 200# added / 3x10 Prowler Marching 4 rounds of 75 yds @ 160# added This was death
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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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10/24/17
Warm Up *all benches were taken so I did OHP first. All bros on said benches (6 benches!!) had their cell phones out and selfies were being taken. Kill me Standing Strict Press Barx8, 75x8, 105x8, 135x8, 135x8 these were harder than they should have been Bench Press 135x8, 185x5, 225x5, 245x8, 245x8, 245x8, 245x8 these were brutal on the triceps Skull Crushers / Rear Delt Flys 3x12 @ 85 / 3x15 Backwards Sled Drag / BB Standing Russian Twists / Triceps Extensions 230# x 75yds / 20 reps / 20 reps x 4 rounds with no resting other than getting water after each round. Brutal.
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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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10/26/17
Warm Up Front Squats 135x5, 175x5, 205x5, 225x5 *stopped here because of some sharp stabby pain under my left shoulder blade. Not sure what it is, but it wasn't worth pushing through IMO Dead Lift 135x8, 225x5, 225x5, 315x5, 365x5, 395x8, 395x8, 395x8, 395x8 these felt way easier than last week. Only went up 10# because it's a marathon not a sprint. Also, no weird shoulder blade-y pain. BB Hip Thrusters w/ Band Around knees / AB Wheel 3x12 @ 185 *these are way harder than just bridging off the ground! / 3x10 Farmers Walk (individual handles) / Belt Squat (to make up for missed Front squats) 165 per hand x50 yds / 15 reps @ 140# added x 3 rounds total. 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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10/27/17
Early morning lift because I hate myself apparently? Warm Up Hang Snatch High Pulls 95x5, 95x5, 135x5, 155x5, 185x5, 195x5, 195x5, 195x5 was planning on doing 205 today but wanted to do them properly so I kept it under Hammer Strength Row / Wide Grip Lat Pull Down 4x10 up to 135 a hand / 4x12 @ 140 Supinated Grip Cable Rows 3x12 @ 160 BB Preacher Curls / Sled Rows / Cable Curls 3x10 @ 75 / 3x50 yds @ 90# / 3x10 Curl finisherrrrr
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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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10/30/17
Warm Up SSB Squats 155x5, 205x5, 225x5, 255x5, 285x8, 285x8, 285x8, 285x8 first working set was tough, but they got better. Legs felt strong, upper back could be better Reverse Hypers 3x12 @ 400# Belt Squat / Ab Wheel 4x12 @ 220# added / 4x10 holy leg pump Prowler Marches 4 rounds of 50 yds w/ 180# added ran out of time/breath
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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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11/1/17
Got out and threw today as I only worked a half day. 16# Ostone Stands x7 best of 42' Glides x6 best of 46' about what I expected. Everything felt fine but was just going through the motions. Heavy Hammer 1 winds x2 best of 82' then it broke Light Hammer Fulls x7 best of 123' meh Was nice to get outside!
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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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11/1/17
Warm Up Bench Press 135x8, 155x5, 185x5, 235x5, 255x8, 255x8, 255x8, 255x8 these were pretty easy Strict OHP 75x8, 105x8, 135x8, 135x8 harder than it should have been. Im so terrible at OHP Skull Crushers / Reverse Delt Flys 3x12 @ 95# / 3x12 Backwards Sled Drag / BB Russian twist / Triceps Rope Push Down 4x50 yds at 230# / 4x20 / 4x20
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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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11/2/17
Warm Up Front Squat w/ SSB (choke city!) 155x5, 175x5, 205x5, 225x3, 245x3 kept it easy because of the upper back issues but it felt much better with this setup so I'll continue to use SSB for essentially everything. Dead Lift 135x5, 225x5, 225x5, 315x5, 365x5, 405x8, 405x8, 405x8, 405x8 roasted. Switching to 5's next week. Felt good tho! Belt Squat / Glute Cable Pull Throughs 3x15 @ 115# / 3x15 Farmers Walk w/ Trap Bar / Sled Drag / Dead Bugs 4x50 yds @ 270# / 4x50 yds @ 180# added / 4x40 reps I am done
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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AlDargie
Postaholic Joined: 7/27/06 Location: York, Maine Status: Offline Points: 1784 |
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What's a dead bug? My drill instructor used to punish us with what he called dying cockroach (had us lay on our backs with arms and legs in the air seemingly forever)
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Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Close Al! You do that with your head off the ground as well and you move you arms in legs opposite of each other (right arm left leg, etc) up and down and it crushes your core. Good Stability work, which it what I need more of!
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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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11/3/17
Warm Up Hang Snatch High Pulls 95x5, 95x5, 135x5, 135x5, 155x5, 185x5, 205x5, 205x5, 205x5 these are getting easier Close Grip Banded Pull Downs (green band) / T-Bar Rows 4x12 / 4x10 love the banded pull downs for crushing mid back. I can do a hold at the end as well for added pain Wide Grip Lat pull downs / Russian Twists 4x12 @ 160 / 120 reps w/ 25# plate BB Curls / Sandbag Carry (double underhand at chest height) / DB Curls 4x12 @ 85# / 4x50yds @ 80# bag / 4x10 w/ 35# Dbs Cable Curls 3x20
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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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11/6/17
Warm Up SSB Squat 155x5, 155x5, 205x5, 245x5, 275x5, 295x8, 295x8, 295x8, 295x8 these were hard. Hardest part was keeping bar over mid foot as I began to round. Moar Upper back/ core work. Legs felt good! Reverse Hypers 3x12 @ 400# Belt Squats / Ab Wheel 4x12 @ 230# added / 4x10 these are getting a lot easier Prowler Death Marches 4 rounds of 50 yds @ 180# added
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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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11/8/17
Warm Up Bench Press 135x5, 135x5, 185x5, 185x5, 235x5, 265x8, 265x8, 265x8, 265x8 Makeshift Viking Press (bar is 20# in hand empty) #'s are each hand 35x8, 55x8, 55x8, 75x8, 75x8 loved these. No leg bend and no shoulder pain. Going to keep using these Skull Crushers / Rear Delt Flys 3x12 @ 100# / 3x12 Backwards Sled Drag / 45# Plate Hammer Winds / Triceps Rope Push Down 4x50 yds at 230# / 4x10 (each direction) / 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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11/9/17
Warm Up Front Squat w/ SSB 155x5, 155x5, 205x5, 245x3, 245x3, 245x3, 245x3 easy Dead Lift 135x5, 225x5, 225x5, 315x5, 385x3, 425x5, 425x5, 425x5, 425x5, 425x5 these were really easy. Belt Squat / Cable Glute Pull Throughs 3x15 @ 150# added / 3x12 Farmers Carries @ 100# each while dragging sled w/ 135# 4 rounds of 50 yds
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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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11/10/17
Warm Up Hang Snatch High Pulls 95x5, 95x5, 135x5, 185x5, 215x5, 215x5, 215x5 Bent Over BB Rows 215x8, 215x8, 215x8, 215x8 Close Grip Banded Pull Downs / Cable Rows 4x10 @ Green Band / 4x10 @ 180 Wide Grip Pull Downs / Russian Twist w/ 25# Plate 3x12 @ 160 / 3x50 BB Curls / Double Under Arm Sandbag Carry @ chest height / DB Concentration Curls 3x12 @ 85# / 3x50 yds @ 80# bag / 3x12 @ 25# dbs |
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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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11/13/17
Warm Up SSB Squat 155x5, 155x5, 205x5, 245x5, 285x5, 305x8, 305x8, 305x8, 305x8 these were great and a lot easier than last week. Maybe I am getting stronger? Reverse Hypers 3x12 @ 400# Belt Squat / Ab Wheel 4x12 @ 240# added / 4x10 ab wheel is feeling so much easier/stronger Prowler Marches / Seated Leg Extension 4x50yds @ 180# added / 3x15 @ light weight baby
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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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11/14/17
Warm Up Bench Press 135x8, 135x5, 185x5, 225x5, 255x5, 275x8, 275x8, 275x5, x2, x1 (took 20 second breaks), 275x5, x3 pretty upset here. Just was not able to get all the reps in one go. My breaks were no longer than 20 seconds but with no spotter, it's a compromise I had to make. Makeshift Viking Press 45x8 each, 55x8 each, 70x8 each, 75x8 each these are brutal but great Skull Crushers / Reverse Delt Flys 3x12 @ 105# / 3x12 @ 130 Backwards Sled Drag / Dead Bugs / Triceps Rope Extensions 4 rounds @ 255# x50yds / 160 total reps / 3x12 up to 60# then 3x20 at 30, 25, 20#
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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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11/16/17
Warm Up Front Squat w/ SSB 155x5, 155x5, 205x5, 245x3, 255x3, 255x3, 255x3 Dead Lift 135x5, 225x5, 315x5, 315x5, 405x3, 435x5, 435x5, 435x5, 435x5, 435x5 easy. Broke out the belt and worse it loose to get used to it again. Belt Squat / DB Vert Pull 3x15 @ 160# added / 3x10 @ 80s maybe too light but haven't isolated hammies in forever Trap Bar Carry / Yoke Carry 250 x 50yds/185 (empty) x50yds, 300x50 yds/275x50 yds, 300x50yds/365x50 yds, 300x50yds/365x50 yds In between all assistance exercises I did 25-30 seconds of ab work, random stability stuff I saw videos of that I dont feel like explaining. lol
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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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11/18/17
Warm Up Hang Snatch High Pulls 95x5, 95x5, 135x5, 185x5, 205x5, 225x3, 225x3, 225x3, 225x3 nothing crazy here BB Bent over rows 225x8, 245x8, 245x8, 245x8 Band Close Grip Pull Downs / Cable Rows 3x10 / 3x10 Wide Grip Lat Pull Downs / Another Form of Cable Row 3x12 / 3x12 BB Curls / Ab Wheel / DB Curl 3x12 @ 95# / 3x10 / 3x10 @ 30 Cable Curls 3x20
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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