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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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11/3/10
Plate Twists 3x10 @ 45# Bench press 4x6 @ 225, 245, 265, 285 Wide Grip Pull Downs 4x10 @ 150, 170, 190, 200 Push Ups/Curls 25/10 @ 75, 25/10 @ 75, 20/10 @ 75, 10/10 @ 75 |
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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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11/5/10
Hang Cleans 5,3,2,2,2 @ 135, 185, 225, 225, 225 (30 second breaks) Dead Lifts 4x6 @ 275, 305, 335, 365 Core Leg lifts/crunch (15/25, 15/25)=1x2 |
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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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11/8/10
Hang Clean 5 @ 135, 3 @ 185, 5x2 @ 225 (30 second rest) Front Squat 6 @ 135, 6x4 @ 225, 245, 265, 285 (only got 5, !@#$%) DB RDL 4X6 @ 105's Core Russian twist x 50 @ 45# 100 crunches/oblique raises 3x 25 ...dead |
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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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11/11/10
Core 125 set 25x (crunches, oblique crunch, toe touches, and sit ups) Bench Press 4x6 @ 225, 255, 275, 305 DB Bent over Rows 4x6 @ 85, 95, 105, 115 Chest Flys 3x8 @ 150 Push Ups/DB Hammer Curls @ 50's 25/10, 25/10, 20/10, 15/10, 15/10 needless to say im dead |
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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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11/12/10
Hang Cleans 1x5 @ 135, 2x3 @ 185, 225, 1x1 @ 245, 1x1 @ 275 (miss...twice) Dead Lifts 5x6 @ 225, 315, 345, 375, 405 (got 4) RDL 1x20 @ 135 100 crunches |
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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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11/15/10
Hang Cleans 1x5 @ 135, 1x5 @ 185 4x2 @ 245 w/ 30 second rest between sets Front Squat 2x5 @ 135, 4x3 @ 245, 275, 295, 315 (only got 1...balls!) Plate Twist 3x30 @ 45 # plate Leg Extensions/Leg Curls 3x10 (each) tried pushing myself today and failed at front squats. I think the strength is there, just haven't gone that heavy in a very long time. Just need the confidence. |
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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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11/17/10
Bench Press 4x3 @ 245, 275, 315, 335 Bent Over Rows 4x6 @ 100s, 105s, 115s, 120s Iso Lat Low Row (I saw it and figured why not) 4x6 @ 90 on each arm Push ups/Barbell Curls 25/10 @ 75, 25/10 @ 95, 20/10 @ 105, 15/10 @ 105, 15/10 @ 105 absolutely drained |
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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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11/19/10
Hang Cleans (deep catch) 5,3,1,1,1 @ 135, 195, 235, 255, 275 Dead Lift 4x3 @ 345, 385, 415, 435 RDL 1x20 @ 135 |
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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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11/22/10
Hang Cleans 5,3,2,2,2,2,2 (30 second breaks between sets of 2) @ 155, 205, 255x5 Front Squats 4x3 @ 245, 275, 295, 315 (again, only got 1. Really gettin pissed at this and I don't know why its not there) Leg Extension/Leg Curls 3x10 @ 190/170, 230/170, 290/190 Plate Twists 3x30 @ 45# plate got my new grip dealy today. Finally, something to do while I grade papers! |
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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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11/24/10
Bench Press 4x3 @ 245, 295, 315, 335 then did 1x17 @ 225 DB Bent over Rows 4x6 @ 110s, 115s, 120s, 125s Chest Flys 3x10 @ 140, 175, 190 Wide Grip Pull Downs 3x10 @ 160, 180, 200 Standing Skulls Crushers/DB Hammer Curls 4x10 @ 75/30's, 75/35s, 75/40s, 100/40's Cant work out later cause of the Holiday so I whooped myself today |
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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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11/29/10
Racks were full all night so I had to improvise out on the floor Power Cleans 5,5,3,3,1,1 @ 135, 185, 225, 255, 275, 295 (Missed the first then barely got under the second, great pull, just need to drop under a little more) Leg Extension 3x10 @ 250 Leg press 3x15 @ 405, 495, 585 Push Press 7,5,3,1,1 @ 95, 135, 165, 185, 205 Core Russian Twists with 45#x50/Plate Toe Touchesx30/Plate sit upsx10 x2 |
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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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12/1/10
Squat (trying out the hammy) 5x5 @ 135, 185, 225, 275, 315 Bench Press 4x6 @ 225, 275, 295, 315 Bent Over Barbell Row 4x8 @ 135, 155, 185, 205 Triceps Pull-Down/Wide Grip Pull Downs 3x10 @ 140/3x10 @ 150, 160, 170 Skull Crushers/Curl Bar Curls 3x10 @ 75/75, 75/95, 75/115 totally exhuasted |
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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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12/3/10
Started running a half mile with some full strides to warm up Hang Clean with deep catch 135x5, 185x3, 225x3, 255x3, 275x1, 295x1(PR) Dead Lifts 6x6 @ 135,225,315,365,385,405(only got 4, but still getting better than it used to be!) Incline DB Press 3x6 @ 85s, 95s, 105s solid |
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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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12/6/10
Half Mile warm up with some full strides Plate Twists while I waited for a rack 3x20 @ 45# Power Cleans 5x135, 5x185, 3x225, 3x255, 1x275, 0x295 (really pissed) Front Squat 4x5 @ 135, 225, 255, 275 Overhead Push Press 7x135, 4x185, 2x205, 1x225 Hamstring Curls 3x10 @ 170 Core Legs felt like garbage today, I'm hoping it was nothing, just resting tomorrow to let them recover. |
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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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12/8/10
Squat 135x5,185x5,225x5,275x5,315x5 Bench Press 5x6 @ 135,225,275,295,315 Lat Pull Down 3x10 @ 180 Flys/Bent Over DB Rows 3x8 @ 100/100s, 100/100s, 100/100s Barbell Curls/Tricep Extensions 3x10 @ 75/30s, 95/30s, 115/35s |
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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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12/10/10
Hang Cleans 5x13, 5x185, 3x225, 3x255, 1x275, 0x295 (wrist hit knee on deep catch and it hurt really bad haha. Sore/sprained? wrist now, but its all good) Dead Lifts 4x225, 4x315, 4x365, 4x405, 1x455(PR) Incline DB Press 3x8 @ 85's I am taking the next week to de-load, my legs have felt dead this week. I need a week to recuperate and take it easy in the weight room. |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Wayne Hill
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 2935 |
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Wrist injuries are not at all unusual in hang cleans (even without smacking them on your knees). The other classic is to hurt your wrists or shoulders in lowering the weight for the next rep. The trick there is to keep the weight close to (even dragging along) your body as you lower it. This greatly decreases the impulsive loading when the bar reaches your hips.
One interesting observation: your hang clean is high compared with your DL, which is pretty unusual. This is not a bad thing, because it implies you have very little or no explosiveness deficit: you can fire all of your muscle very quickly when called upon. The usual prescription for such athletes is to add strength (because you're essentially as explosive as your current muscle will allow). That is, concentrate on your squats and DL, which will probably increase quickly, and then go back to the quick lifts well in time for the new season. |
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"We may be small, but we're slow." - MIT Rugby
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Thanks Wayne
yeah i have been trying to add a lot of power into my workouts i always feel weak when I look at other peoples numbers but I am just pluggin along for now yeah the wrist thing sucks but i'll get over it, I have wrist wraps now so they should be good to go after my "takin it easy" week |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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"i always feel weak when I look at other peoples numbers but I am just pluggin along for now" Leave that in the parking lot Big Swole...be as strong as YOU can be. |
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The man in the arena.
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Hapy
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 1977 |
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Congrats on the deadlift PR Jeff!
I see big things in your future. Crazy athleticism combined with strength will make you a real animal. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Thanks guys
It'll all come together some day....some day..... haha |
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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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12/13/10
Deload week, get the legs rested a little Front Squats 3x8 @ 135, 185, 205 Push Press 4x5 @ 135 Leg Curl/Leg Extension 3x10 @ 150/200 Core Crushes 3x10 @ 135, 185, 205 |
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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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12/15/10
Squat 5x135, 3x225, 3x275, 3x315, 1x365 Bench 8x135, 3x225, 3x275, 3x315, 1x365 Lat Pull Down/Curls 3x10 Triceps Extension 3x10 |
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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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12/17/10
Dead Lift 135x8, 225x5, 275x5, 295x5, 315x5, 335x3, 365x3, 385x3, 405x1, 425x1, 455x1 (I felt the need to dead lift a lot today. Felt really good! No belt, no straps, no chaulk...too poor for all of them haha) RDLs 3x6 @ 225 Core Crushers 3x10 @ 135, 185, 205 Overhead Plate Press 1x15 @ 100 # plate Lifting next week will be near impossible cause I will be at home for the holidays. Why not give the ole body a week off right? Light running and core next week then back at it for the new year! |
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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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12/23/10
Found a free pass to Planet Fitness at home (ugh) so I went with my brother Bike for 10 minutes Bench Press 7x225, 5x275, 3x315, 1x365 Lat Pull Downs 3x10 Skull Crushers 3x8 @ 110 Machine Rows 3x10 Triceps Extension 3x10 Curls 3x10 Bike for 15 minutes SO Planet Fitness really really sucks. I admire those of you who have to use it because of location or price but the atmosphere is so stuffy and not relaxed. Just not my style of gym. But hey, a free workout at home is a free workout! |
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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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1/3/11
After a 2 week hiatus (spelling? ha) I am back in the saddle again Hang Clean 5x3 @ 135, 185, 205, 225, 245 Front Squat 5x5 @ 135, 185, 225, 255, 275 These felt way better than I thought for 2 weeks off DB Push Press 3x5 @ 60s, 70s, 80s Leg Extension/Leg Curl 3x10/3x10 Core Gonna be sore... |
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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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1/4/11
Squat 5x5 @ 135, 185, 225, 275, 315 Bench Press 4x5 @ 135, 225, 275, 295 Wide Grip Pull Downs 4x8 @ 150,160,170,180 Chest Flys 3x8 @ 140,160,195 Curls/Skull Crushers 3x10/3x10 legs=dead |
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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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1/6/11
Dead Lift 5x5 @ 135,225,275,315,365 DB Incline 3x10 @ 75,85,95 Thrusters *Holding two lighter DB's at shoulder level (I used 30's) you do a squat and on the way up do an overhead press. This is done as many times as you can as fast as you can in 10 seconds, then a 20 second break. This 30 second on/off is done 3 times then a 1 minute break and done again. 2x10s on/20s offx3 @ 30# DB Good week back the weekend will be nice |
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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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1/10/11
Hang Clean 5x3 @ 135, 185, 205, 225, 245 Front Squat 5x5 @ 135, 225, 245, 265, 285 Push Press 4x5 @ 135, 155, 185, 205 Leg Curl 3x10 Core Really good workout today, I felt slow but I finished all of my sets strong. Good Show |
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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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1/11/11
Squat 5x3 @ 135, 225, 275, 315, 365 (only got 2, little pissed about this but squatting has always been my worst lift so I will continue to work on it) Bench 4x5 @ 225, 275, 295, 315 (These felt terrific) Rows 3x10 Dips 3x10 Nice and easy today as I am sore and tired |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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