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TRAINING LOG: Jeff Kaste

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TheJeff696 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 3/26/14 at 8:16pm
3/26/14

Warm Up
6 minutes on the bike, rolling and banded walks, dynamic movements

Dead Lift

135x8, 225x5, 225x5, 225x5, 315x3, 405x3, 455x3, 455x3, 455x3, 455x3, 455x3, 455x3 wowzers this was tough for the first 2 sets. My back was still recovering from squats aaaaaand I need to take a page outta CSmiths book and maybe separate my squats and pulls or flip flop heavy weeks. Oh well. 

DB Arnold Press

40x8, 40x8, 65x6, 65x6, 65x6 shoulder wasn't feelin' it today so I called it early

Cable Rows

3x12

Box Jumps 24"

3x10

Shoulder stuff

Toasted. 
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: 3/28/14 at 3:58pm
3/28/14

Warm up
10 minutes on the bike, lots of rolling

Power Cleans from floor

135x5, 185x3, 225x2, 245x2, 265x2, 285x1, 285x0 booo. My pulls from the floor kinda suck. But I wanted to switch it up today. It was a nice change. 

Pause Front Squats *all reps done w/ 3 second pause

135x5, 185x3, 225x3, 245x3, 265x3, 275x3 my strength from the bottom is poor at best. These were easier than I thought but I need to work on it. 

DB Pull Overs

3x10 @ 30

BB Strict Curls/Cheat Curls

lots of reps x some more

Shoulder stuff

Wasn't feeling any conditioning or core today, my lower back was all swol from a week of good lifting so I called it. Maybe some conditioning/throwing this weekend if the weather clears up
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: 3/31/14 at 7:29pm
3/31/14

Track started today so I am going to the gym late again. Rushed for time so warm up was just doing my squats with the bar. 

Squat

135x8, 225x5, 225x5, 225x5, 315x3, 365x3, 365x3, 375x3, 375x3, 390x2, 390x2, 225x10 thought I was gonna get 390x3 but each time I knew the third rep was not going to happen so I didn't try it. Maybe next week. 

Bench Press

135x8, 185x5, 185x5, 225x5, 275x5, 275x5, 275x5, 275x5 lowered the weight this week, my shoulder was weak feeling after benching last week. Felt great today, this lift was very easy. 

Wide Grip Pull Downs

3x10

Shoulder stuff and Pull A parts

A solid workout. My legs are jelly. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote eddie.brown Quote  Post ReplyReply Direct Link To This Post Posted: 3/31/14 at 9:06pm
THE THIRD REP WAS THERE!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/01/14 at 6:36am
Gah!! I need to lift with people like you for encouragement and shaming. I probably should have gone after it regardless. Shame on me! I appreciate the encouragement, Eddie. 

 You could do 390 for 20+ reps. Not that it would be practical but yeah lol. 


Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 4/01/14 at 8:54am
20 rep squats. Lol. That's silly.

Hell, anything >5 reps is silly, accessories aside obv. Haha
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Post Options Post Options   Thanks (0) Thanks(0)   Quote grasshopper Quote  Post ReplyReply Direct Link To This Post Posted: 4/01/14 at 9:32am
reps > 5........cardio
"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/01/14 at 6:46pm
4/1/14

Went to throw at the BBall court but there were kids playing BBall on it..wtf

So I went up to the field and it was melted off WOO! But super duper wet. I soldiered on regardless.

HWFD 
Single turn x5 best of 34'
Fulls x5 best of 37'-38' Really worked on smoothness. I felt sinking into the ground on the block upon delivery which sucked but I was only going 70-80% so it was fine. 

LWFD x7 best of 74' got all flustered here. Was pulling hard to the left rather than driving forward. Fixed it near the end but by then I couldn't find hard enough ground. 

Letting the field dry another week before using it. Maybe some throws this weekend off the bball court. 
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: 4/03/14 at 7:09pm
4/3/14

Warm Up
Extended Stretching/Reps with just bar. 

Dead Lift (in between sets I did Shoulder band work)

135x8, 225x5, 225x5, 315x3, 315x3, 405x2, 425x2, 455x2, 475x2, 500x1, 500x1, 405x8 solid. Wanted doubles at 500 but didn't happen. More work to do. 

DB Arnold Press

40x8, 40x8, 60x8, 60x8, 60x8 then shoulder said no mas. 

Cable Rows

4x10 

Done. Coaching is sucking the energy outta me to do conditioning at the end. I will push to do it next week. 

Side note: Shoulder has regressed only slightly. I think the heavy bench from last week did something to it. Just feels not right. Doesn't hurt, doesn't click (much), but it just feels off. Moar scap strength required. 
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: 4/05/14 at 4:04pm
4/5/14

Warm Up
Extra time with empty bar 

Hang Clean (Shoulder Band Work in between sets)

135x5, 135x5, 185x5, 225x3, 245x2, 265x1, 285x1, 295x1, 305x0, 275x3 close on 305. Next time.

Pause Front Squat (3 mississippi pause) 

225x2, 225x2, 255x2, 255x2, 275x2, 275x2 all easier than last week. Getting better at coming outta the hole...hehe

Bent Over BB Rows

225x8, 225x8, 225x8, 225x8

Triceps Extensions/Cable Curls super sets

3x12 

Did one round of 500m row after but the time was bad news bears. 1:43 I believe. Ugh. So I did 10 minutes on elliptical just to finish it off. Perhaps back to conditioning if I have the time the rest of the week. 

Throwing hammer tomorrow if all goes well. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote AlDargie Quote  Post ReplyReply Direct Link To This Post Posted: 4/05/14 at 6:07pm
Jeff trying changing over to either db bench or incline for awhile and see how that feels.  Flat benching makes my shoulders ache.
Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/06/14 at 3:20pm
Thanks for the advice, Al. I might try that. Sometimes I just get stuck in my head that I have to do a certain thing. 

4/6/14

Light Hammer w/TROB

10-15 throws best of 121'+ average was around 117'.

Pretty happy about this. Throws felt really smooth and easy and I think that once I get back into practicing with more regularity again, the distances will continue to improve.

I missed throwing with TROB. His stories are full of legend and laughter
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote grasshopper Quote  Post ReplyReply Direct Link To This Post Posted: 4/06/14 at 8:07pm
Plus my beard and sub 20% body fat give you some thing to look up to......my throwing on the other hand.....sadness.....or am I sandbagging......hmmmmmm
"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/07/14 at 11:20am
Much sandbagging. For that early in the season, it looks like you'll have your best one yet man!
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: 4/07/14 at 8:18pm
4/7/14

Warm Up
Extended BW squats and shoulder stretching

Squat

135x8, 225x5, 225x5, 315x3, 315x3, 315x3, 365x1, 375x1, 385x1, 395x1, 405x1, 315x10, 225x10, 135x10. 405 was not easy. No matter how hard I train heavy squats don't get easier. I think it's mental more than physical. I know I am stronger than before. 

Bench

135x8, 185x5, 185x5, 225x5, 275x5, 275x5, 275x5 might stop benching for a week. Shoulder didn't hurt but didn't feel great. 

Wide Grip Cable Rows

3x12 

I counted the high rep squats at the end as cardio sooo, yeah. Maybe throws Wednesday, raining hard tomorrow. 
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: 4/10/14 at 7:28pm
4/10/14

Warm Up

Dead Lift (Banded Shoulder work in between sets) 

135x8, 135x8, 225x5, 225x5, 315x3, 315x3, 405x1, 455x1, 475x1, 485x1, 495x1, 515x1, 405x10, 315x10, 225x10 good lord. Much breath. Such pump. Wow. 515 was fairly easy, relatively speaking. Nice. 

Arnold Press

4x10 @ 50s

Wide Grip Pull Downs

3x12

Awesome session. Throws tomorrow
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: 4/11/14 at 9:59pm
4/11/14

Got in a quick throw between coaching and chaperoning another dance. I go hard on the weekends.

OStone 16#
Stands x8-10 best of 45'
Glides x6-8 best of 49' not terrible considering how stiff I was from yesterdays lift. Positions were shaky, so a lot to work on. Encouraging though

HWFD x8 best of 38'+ rushed these throws in as it was starting to rain out. Again, very stiff but starting to work the drive to the front of the trig. Consciously thinking about it helps, derp! 

Hoping for hammer and more weights either tomorrow or Sunday. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote grasshopper Quote  Post ReplyReply Direct Link To This Post Posted: 4/12/14 at 5:39am
"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote dWood Quote  Post ReplyReply Direct Link To This Post Posted: 4/12/14 at 6:42am
TROb to early in the morning to be adding gifs to peoples logs...you should be walking from AN ALCOHOL induced haze,still drinking,or heading to the field to push Kaste
JUST BRING IT /

SPEED KILLS..BUT STRENGTH PUNISHES
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Post Options Post Options   Thanks (0) Thanks(0)   Quote grasshopper Quote  Post ReplyReply Direct Link To This Post Posted: 4/12/14 at 7:11am
It's never to early in the morning for dwood.....see what I did there....lol
All in due time dano.   Later today.   Hammer time.
"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote dWood Quote  Post ReplyReply Direct Link To This Post Posted: 4/12/14 at 8:58am
I'm a vampire ..actually live the vampire life working 10 pm to 6 am...cool hammer time! Me getting my ass dragged to the gym at 615 then sleep today but Tom am throwing stone and 28( threw for first time last week. 1 spin 45 feet...5x,2 spin hit 57 and 58(4 throws) about 75 percent..guess watching dun cans videos help! What games besides Loon and Maine you hitting?( would be cool to catch up.. Love Maine but don't think it's in the mrs travel plans and no Loon as no women..Terri hopes to hit 10+ games leading up to MWC..think she is doing the claw and couple Cali games)
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: 4/12/14 at 4:40pm
4/12/14

Throws

Light Hammer x10-15 best of 122' average around 118'. Another good session. Tweaked my lower right back half way through. Loosened it up with a lax ball and finished. Feeling good. Definitely a lot more there, just need to find my speed throughout the season. 

LWFD x8 best of 75' nothing great here, except my footwork. Feet were solid. Delivery just needs to get back into its old groove. My back hurt a little but nothing turrible. So I hit the gym. 

Warm Up
Rolling, stretching, OH Squats

Hang Clean

135x5, 135x5, 185x3, 225x3, 255x1 and my back just wasn't feeling it. The dip before the pull really made it mad so I tried some front squats. Those too were not amazing feeling. So rather than be dumb, I stopped major compound movements and did assorted BB machine work and ab work. Finished with more rolling and stretching. 

Back feels fine when I am standing, walking, sitting, but the transition into bending over is when I feel it. Nothing serious, but first tweak of the season, it happens. Taking a few days off to heal up and get at it next week. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote eclarkhb Quote  Post ReplyReply Direct Link To This Post Posted: 4/12/14 at 8:24pm
Good luck with the back.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/12/14 at 8:52pm
Thanks man, it's already feeling better. Definitely superficial and nothing serious. Just annoying. 

Also, TROB told me the LWFD I used today was 16" not 18". Makes me feel slightly better...only slightly
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: 4/14/14 at 6:59pm
4/14/14

Got a quick throw in today. Back feeling a lot better, a little sore but good. 

OStone 16#
Stands x8-10 best of 46'
Glides no reverse x8 best of 50'+
Glides w/ Reverse x8 best of 52' 

Great stone session. I decided to not use tape at first and measure after. Pleasantly surprised. 

WOB x10 just grippin' and rippin'. Went high. Will get standards this summer. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Nathan Parker Quote  Post ReplyReply Direct Link To This Post Posted: 4/14/14 at 9:17pm
It's snowing here. Made me think of you. That is all.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/15/14 at 6:26am
It was 80 yesterday but with the wind more like 70. Perfect. 

Snow is coming tonight...stupid
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: 4/15/14 at 7:29pm
4/15/14

Warm Up

Lots of rolling and stretching. Back is feeling really good, not 100% but getting there. Taking this week as a back off on volume. For the back and for the sake of recovery. 

Front Squat

135x5, 135x5, 185x5, 185x5, 225x5, 255x5, 275x5 easy. No pain. 

Bench Press (shoulder felt wonderful)

135x10, 185x5, 185x5, 225x5, 275x3, 315x1, 325x1, 335x1, 225x20. 335 was really easy. Could have gone 3-5 with it. But that's just not me any more. 225x20 ties my PR. Pump Dragon

Close Grip Pull Downs

4x10

Russian Twists 

2x50x15# med ball

Feelin' fine.
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: 4/17/14 at 6:46pm
4/17/14

Warm Up (super extended version)
SG RDLs up to 225x8 super set w/ Goblet squats x10 @ 80#. Really wanted to loosen up my back and after a good Lax ball rolling it felt really good. 

Dead Lift

225x5, 315x5, 365x5, 405x5, 405x5 all double overhand. Working the grip. Weight was easy and fast. Turning it back up next week 

Arnold Press 

4x8 @ 50s

Wide Grips Rows

4x10

Planks 45seconds x2 rounds with more rolling in between. 

Back feels like a million bucks. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Sean Quote  Post ReplyReply Direct Link To This Post Posted: 4/17/14 at 6:58pm
Originally posted by TheJeff696 TheJeff696 wrote:

Back feels like a million bucks.


Awesome.
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