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TRAINING LOG: Jeff Kaste

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Larry Satchwell View Drop Down
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    Posted: 9/23/22 at 4:51pm
Fantastic!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 9/23/22 at 3:04pm
I’ll take the baton for a bit!
Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/07/22 at 8:10am
I, too, hate to see it go. Hence why I'm still here. 

But I think the time has come to bow out. I appreciate that you both have been checking in, you're both diehards! 

But my training must become top secret. It's just too good to give away for free lol
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Larry Satchwell Quote  Post ReplyReply Direct Link To This Post Posted: 9/07/22 at 6:55am
I agree with Tom, you’re the last man standing.  I still can’t help myself from looking daily.  This website was a real game changer in it’s day.  In the early days, before this site,  we had to wait for months to see a written newsletter for the rankings.  Hate to see it go away. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 9/07/22 at 5:46am
Originally posted by TheJeff696 TheJeff696 wrote:

Thinking I may be done logging on here soon. Just feels like the time has officially come. Not sure when, but soon

Understood.  You are the only one left, my friend.  You make the call.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/06/22 at 3:15pm
9/6/22

Been raining a lot lately. But i got out to do some hammer and wob

16# hammer x8 total throws best of 123' felt ok. Pulled my oblique back at fergus but it felt ok today. 

WOB x8 took 3 'warm up' style throws where I didnt truly try and then made 5/5 at 15' bar. Really feeling wob again. For now 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: 9/06/22 at 3:14pm
9/5/22

Warm Up 

DB Snatch 

50x5each, 50x5each, 60x3each, 70x3each, 75x2each, 75x2each, 75x2each

Bench press

135x5, 135x5, 135x5, 185x3, 185x3, 225x3, 225x3, 225x3, 225x3, 225x3, 155x3, 155x3, 155x3 

Pull Ups neutral grip / banded pull a parts / Single arm DB incline for power

5, 5, 5, 5 / 4x25 / 4x5each arm at 50#
 
Some curls and junk
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: 9/06/22 at 3:10pm
Thinking I may be done logging on here soon. Just feels like the time has officially come. Not sure when, but soon

9/3/22

Warm Up 

Hang cleans 

worked up to 275 for 2 and then dropped down to 205 for some snappy reps 

Squats 

135x5, 135x5, 135x5, 225x3, 225x3, 245x3, 245x3, 295x3, 295x3, 205x5, 205x5, 205x5 

DB Step Ups (low step) / Push Ups / Dead Bugs 

3x8 each leg @ 50# per hand / 4x15 / 3x40
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: 9/02/22 at 12:38pm
9/2/22

Throws 

22# Braemar 
Fronts x5 best of 34'
No reverse x5 best of 36'
Reverse x3 best of 38' meh

LWFD x10 best of 79' feel pretty good about it. Still didnt feel snappy

Ghettobell swings 3x20 @ 90# 
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: 8/31/22 at 2:11pm
8/31/22

Warm Up 

DB Snatch 

80x3each, 80x3each, 80x3each 

Incline Bench 

135x5, 135x5, 135x5, 185x3, 185x3, 205x2, 225x2, 245x2, 155x5, 155x5, 155x5 surprised how strong I felt 

DB Chest Supported Rows / Narrow Push Ups / Toe Touches with weight

60sx12, 60sx12, 60sx12 / 3x15 / 3x20 @ 50#, 100#, 100#
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: 8/30/22 at 1:35pm
8/30/22

Got sick for a few days thanks to my son so I didnt do shit until today. 

Warm Up 

Hang Snatch (2 High pulls, 2 snatches=1) 

95x2, 115x1, 135x1, 155x1, 185x3 felt great! Surprised that 185 didn't feel too bad. 

Trap Bar Deads (elevated 2")

165x5, 165x5, 255x3, 255x3, 345x3, 345x3, 345x3, 345x3, 345x3 just trying to feel powerful with each pull

DB Lunge / DB RDL / Plate Twist (Scored some sweet adjustable DBs on FB marketplace)

3x5each leg @ 40# each hand / 3x10 @ 40s / 3x30 @ 50# plate
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: 8/26/22 at 2:26pm
8/26/22

Sore today. Took a while to get moving. 

HWFD 
x5 just slow barely moving, hitting positions, etc
x5 full speed best of 39', happy considering how im feeling

LWFD x7 best of 78' felt great, didn't go terribly far due to feeling tired
Jeff Kaste



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8/25/22

Warm Up 

Low Muscle Hang Clean to Press

95x5, 95x5, 95x5, 95x5 

Bench press

135x5, 135x5, 135x8, 185x5, 185x3, 225x3, 225x3, 245x3, 245x3, 275x3, 275x3, 225x5, 225x5, 135x8 just trying to move heavier weights fast

Pendlay Rows / Banded Lat Pull Downs

135x5, 135x5, 185x5, 225x3, 225x3, 245x3, 245x3 / 4x8 

WOB Throws 

x10 throws at 15'+ branch. Made 3 of them. Took the first 3-5 to play around with some cues I was thinking about after Maine games. Feeling like I have an idea of what to do again. 
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: 8/23/22 at 2:57pm
8/23/22

Warm Ups 

Hang Clean 

135x5k, 135x5, 185x3, 185x3, 225x2, 245x2, 275x2, 295x2, 295x2 (the 295s were just high pulls) 225x3, 225x3 

Reverse SSB Front Squat

135x5, 135x5, 225x3, 225x3, 275x3, 275x3, 295x3, 295x3 felt pretty good. 

Banded Hamstring Curls / Leg Lifts 

3x30 / 3x12 
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: 8/22/22 at 6:28pm
Thanks Satch! 

8/20/22

Maine Highland Games, Brunswick, Maine 

PROS: Jeff Kaste, Luke Crowley, Eddie Brown, Nick MacPhee

22# Braemar: 38'1
16# Ostone: 49'2 
HWFD: 39'5
LWFD: 83'2 wooo
Caber: no turn
Sheaf: 26' boo
WOB: 15' 

Overall: 3rd

Tough crowd this weekend! And with no hammers, I was left without 2 of my better events to pad points. 

Very happy with stones. I recently started doing a reverse again in braemar which has helped me get out over the trig and it doesnt bother my knee. Open stone was great as I was getting my right under me a lot faster, a cue I've been actively practicing. 

HWFD was a bummer, wasted my first with a chopped up poopy 35' and then fouled a 42-43 footer. Just need more patience in the center of the box. LWFD was great. Opened with an easy 76 and then Nick hit 85' which fired me up and I really got my feet down quick which was awesome. Wasted my last one by trying to go turbo mode. Dumb. Still happy. 

Caber started with a too easy stick so we did our final 2 attempts with the usual Loon comp caber which I've never turned. Had a really good pull on it and I think figured out some stuff in the process. We'll see. 

Sheaf was fine but at 28' I just kept slowing down near delivery. Annoying. 

WOB Was fine too but I was shot by the end. 

Overall happy with the day and the group of guys was awesome (we threw with pro masters as well). 

I have a month off until Loon, my final games of the season and it's the same events as Maine, so I need to sharpen my height events and deepen my stones/weights. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Larry Satchwell Quote  Post ReplyReply Direct Link To This Post Posted: 8/17/22 at 12:12pm
Sorry Fergus didn’t go as planned.  At least you were at Fergus, one of the best games in North America! Good luck in Maine.
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8/15/22

Just needed to get some work in tonight. Tweaked my oblique on Saturday so I dont want to throw until Wednesday to give it some time to recover. Already feeling better. 

Low Hang Cleans (lower to mid shin then pull)

135x3, 135x3, 185x3, 185x3, 225x2, 245x2, 275x2, 225x2, 225x2 

Back Squat (slow eccentric) 

135x5, 135x5, 135x5, 225x3, 225x3, 245x2, 275x2, 295x2 *quick snappy sets with 20 sec break 225x2, 225x2, 225x2 

Hamstring Curls with band

3x30 reps 

That's about it
Jeff Kaste



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8/13/2022

Fergus Highland Games, Fergus, Ontario, Canada

PROS: Owen Willems, Rob Young, Jamie Gunn, Jamie Trask, Jeff Kaste, Chuck Kasson, Dave Barron, Nathan Burchett, John Pilling, Tom Sroka, Lorne Colthart 

25# Fergus Stone- 31'11 PUKE PUKE
HH- 104'5
LH- 125'11
HWFD- 39'3
LWFD- 77'1
Caber- no turn PUKE
Sheaf (not counted in overall)- 27'
WOB- 14'

Overall: 6th. 

Pretty disappointed overall. Couldn't find the handle on the stone at all and it broke my fingers all 3 attempts. I think with a proper flick 33-34 would have been doable and that would have bumped me like 4-5 places which annoys me. 

Hammers were the only highlight. I've thrown mildly farther there in the past but they are the best hammer marks I've had in a while so no complaints from me. 

Weights were meh. I should have gone 41'+ in HWFD but my last one I fouled. LWFD all 3 throws were essentially 77' so it's just all I had in that event. 

Caber annoyed me too because I've turned that same stick multiple times but my technique and timing was abysmal. It happens but it really hurt me this time. 

Sheaf was fine whatever. WOB sucked, I kept peaking behind the bar but for some reason didn't adjust. 

Overall I'm not pleased. I had the ability to get top 4, MAYBE top 3 had I performed the way I felt that I could have, but I under performed. Oh well. Still had a terrific time and Fergus remains in my top 5 favorite games of all time. 

Maine next weekend! 
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: 8/10/22 at 2:25pm
I thought so too, Tom! Haha thanks!
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: 8/10/22 at 2:12pm
Originally posted by TheJeff696 TheJeff696 wrote:

Instead, I rage lifted that afternoon. If I couldnt be throwing, I might as well lift heavy. 


Perfectly reasonable response.


Aim high. Stay hungry.
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8/9/22

Throws 

21# Stone
Fronts x3 best of 34'
Stands x7 best of 38' just not able to get the power I once had 
Glides (for Fergus) x3 best of 39-40' eh

HWFD x6 (3 warm up style, 3 comp) best of 39'-40' another eh

Heavy hammer 
McKim drill x3
Throws x4 best of 102' 

Just no pop today. Hoping to hit some light implements tomorrow then recover and get ready for Saturday. 
Jeff Kaste



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8/8/22 

Warm Up 

Squats with a slow eccentric (didnt count) 

135x5, 135x5, 135x5, 225x5, 225x3, 275x3, 275x3, 295x3, 295x3 easy 

Bench (same tempo)

135x5, 135x5, 135x5, 185x5, 185x3, 225x3, 245x3, 245x3, 275x3 that was heavier than I thought

Pull Ups (slow eccentric)

4, 4, 6

Then did some Sheaf n Wob

Sheaf x7 made none @ branch of undetermined height. Probs around 30

WOB x6 made 3 of 6 @ 15' branch
Jeff Kaste



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8/6/22

Decided to be crazy and throw. It was stupid hot/humid but I had a window while my son was napping. 

Warm Up

HWFD
1-turns x3 best of 36'
Fulls x6 best of 42' woah. New cue really working well. 

LWFD x5 best of 82' furthest practice throw in maybe 3+ years? 

Light Hammer x3 (was dying at this point) best of 128'

So stoked to find out my body was peaking CNS wise for this weekend when I wasnt at a games. Oh well. Just gonna ride this until Fergus I guess. 
Jeff Kaste



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8/5/22

Was supposed to be traveling to Detroit for the Detroit Highland games but fate had other plans. 

Had my original flight cancelled late Thursday night, so like an adult, I rebooked a new flight with a new airline (as the other flights with Southwest were full). Then midway through Friday, a few hours before I was supposed to leave for my new flight, it was also cancelled. At that point I was in no way going to break even or feasibly get to Detroit on Friday night. So I called it, and took the L. I've never had to miss a games for travel reasons but I guess there's a first for everything. Instead, I rage lifted that afternoon. 

Warm Up 

Hang Cleans 

135x3, 135x3, 185x3, 185x3, 225x2, 245x3, 245x3, 245x3, 245x3 felt easy

Trap Bar Deads (high handles)

165x5, 165x5, 255x5, 255x3, 345x2, 345x2, 395x1, 415x1, 435x1, 455x1, 505x1 wow, havent hit this in 3 years. 345x5, 345x5, 345x5 

And done. If I couldnt be throwing, I might as well lift heavy. 
Jeff Kaste



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8/3/22

Did some Light lifting work

Snatch / Ghetto Bell Swings / Pull Ups 

95x5, 95x5, 115x3, 135x3, 135x3, 135x3, 135x3 / 4x10 @ 90# / 4x5

All I had time for, so I called it. 
Jeff Kaste



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8/2/22

Throwssss

16# Stone 
Fronts x3 best of 41' 
Stands x3 best of 43' 
Glides x4 best of 46' finally feeling that flow again. Distance is whatever but form felt good. 

LWFD x5 best of 81' finally. 

Heavy hammer x5 best of 100' just didnt have the rhythm for this. 
Jeff Kaste



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8/1/22

Warm Up 

Incline Bench (3 sec eccentric) / Trap Bar Bent Over Rows 

135x5, 135x5, 135x5, 185x5, 185x3, *begin tempo 205x3, 205x3, 225x3, 225x3 / 165x5, 165x5, 165x5 215x5, 215x5, 235x5, 235x5, 235x5, 235x5 

WOB throws at 15' branch, made 4/8. All 4 in a row. Definitely didnt have the pop today, but still hitting good positioning. 

25# Pudventure x16 throws total, 4 over the shoulders, 4 wfd style each arm 
Jeff Kaste



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7/31/22

Morning seshhhh

Warm Up 

Hang Cleans (2 pulls, 1 clean) 

135x5, 135x5, 185x3, 185x3, *begin tempo 225x2, 225x1, 245x2, 275x1 felt pretty good. 

Squats (3 sec eccentric) 

135x5, 135x5, 135x5, 225x5, 225x5, *begin tempo 275x3, 295x3, 315x3, 335x3 felt so easy. Which shocked me. 

Evening Quickie (while grilling!) 

Light Hammer x6 best of 124' just wanted to do some throws with blades again. Only got LH again in Fergus in a couple weeks but I want it to be a big showing. We'll see. 
Jeff Kaste



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7/29/22

Got some time to do a few tosses with the weights 

HWFD 
1-turns x5 best of 36'
Fulls x7 best of 40' figured out a cue in LWFD that I will be practicing next time

LWFD x8 best of 79'+. All throws over 76, which for me is excellent this season. 
Jeff Kaste



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7/28/22

Throwsss

25# Pud Fronts x6 best of 34' 

16# Stone 
Fronts x4 best of 43' woah 
Stands x8 best of 43' grrrr
Glides x6 best of 46' I am onto something from the fronts, but I am not doing it during a stand or glide. I'll figure it out. 

22# Hammer 
x3 McKim Drill
Full throw x6 best of 101' ran out of steam as it was super humid/hot out. Technique felt good, but missed some deliveries. 
Jeff Kaste



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