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TRAINING LOG: 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: 6/29/15 at 5:18pm
6/29/15

Bachelor party went as planned. Sunday was a sleep and sip water all day kinda day. Today I felt good and wanted to do something so I went and did a few throws with TROB. 

HWFD x8 best of 38'+

LWFD x8 best of 75' 

Light Hammer x8 best of 122' 

I knew going into this practice I would probably not throw terrifically. That was the case, legs wouldn't listen to brain and there was no pop in weights.

In hammer though I had a revelation about my winds and even though 122' is pretty average for me, I am excited to apply this new thing I realized when I am a bit fresher. 

THEN I went to sweat out a lot. 

10 minutes in the hot tub, cold shower, 5 minutes in sauna, cold shower, 5 minutes steam room, cold shower, 5 more minutes sauna then long cold shower. Drank 2 nalgenes during this sweat-a-thon. Felt pretty darn good after. 
Jeff Kaste



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6/30/15

Stone and Plyo things

16# Ostone 

Stands x10 best of 46' not bad
Glides no reverse x6 best of 50' hey now
Glides w/ Reverse best of 51' there we go. Figuring things out more and more. Mostly that I was doing it wrong. Still more work but happy with the progress. 

2 sets each of: 

5x 10m hill sprint
5x triple broad jump up hill 

Trying to be as explosive as possible over short distance. Will continue to do these. 
Jeff Kaste



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7/1/15

Warm Up

DE Deads 

135x5, 225x5, 225x3 *add 3" deficit 275x3, 275x3, 275x3, 275x3, 295x3, 295x3, 295x3, 295x3 fastiness 

ME Bench Press

135x10, 135x5, 185x3, 185x3, 225x3, 225x3, 255x3, 275x3, 295x3, 315x3 all fairly easy. Nice 

Wide Grip Rows 

3x12 

BB Curls 

4x10 niceeeee
Jeff Kaste



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7/2/15

Throws with TROB and Al Dargie 

Found a new braemar at the beach today so I wanted to give it a whirl. 

22# Braemar x8 best of 37' great stone, no pop 

16# OStone x8 best of 48'-49' again, no pop probably from bench yesterday 

HWFD x7 best of 41' not too shabby 

LWFD x6 best of 81' again, not bad! 

Light Hammer x7 best of 127'+ my little breakthrough continues to work well. Even with being stiff and sore from my lift yesterday I was hitting great distances. 

Quite happy with throws today. Just gotta stay consistent through the next few weeks and the Claw should prove fun!
Jeff Kaste



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7/3/15

Warm Up

Hang Clean Complex (2 high pulls + 1 clean=1 rep) 

135x2, 135x2, 185x2, 225x2, 225x2, 225x2 got blood blisters on my pinky finger calluses, boo

ME Squat 

135x5, 135x5, 225x3, 225x3, 275x3, 315x3, 345x2, 345x2, 345x2, 345x2, 345x2 

Neutral Grip Pull Ups/DB OHP 

5/8, 5/8, 5/8, 5/8 

Roasted. Enjoying myself tomorrow for the 4th then back at it Sunday!
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: 7/05/15 at 12:26pm
7/5/15

Throws with Al Dargie! It was soooo humid, breathing was labored. 

Ostone 16# 
Stands x8 best of 46'+ not too shabby 
Glides x7 best of 51' getting more and more consistent in higher numbers! 

HWFD x6 best of 41' felt smooth and nice. 

LWFD x6 best of 80' feet were solid, rhythm too. 

Light Hammer x8 best of 124' by this point I had no juice left. I thought I was moving fast but alas, I was not. 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: 7/06/15 at 3:52pm
7/6/15

Throwssss

HWFD x15 (some were stands, 1 turns) best of 40'+ nothing special here. Most throws I was not really cranking, more footwork related. Footwork was good. 

LWFD x12 best of 78'+ same as HWFD. Just didn't have much juice today so it was a good form day. 

Light Hammer (no blades, Claw trainin') x10 best of 113' not bad, and with my hammer which does not fly well. I think if I hit it good, I can go 118'. But everything has to come together. 
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: 7/07/15 at 8:29am
Claw tip!

If you aren't one of those trained hammer thrower types, work your two spin hammer throws, focusing on pushing the hell out of the last wind out wide to the right and aggressively down and finish SUPER tall.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 7/07/15 at 9:27am
I appreciate it! 

I haven't practiced 2 winds in forever, I might give it a try. But I'm not going to do too many more no blades practices, I figure I can wing it pretty well. 

But again, thank you for the advice!
Jeff Kaste



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7/7/15

Warm Up

ME Hex Bar Deads (keeping it around 80%)

135x5, 135x5, 225x5, 225x5, 315x3, 385x3, 385x3, 385x3, 385x3, 385x10 felt good. Was only going to do 8 on the last set but 10 seemed better. 

DE Bench Press

135x8, 185x5, 185x5, 225x5, 245x3, 245x3, 245x3, 245x3, 245x3, 245x3, 245x3, 245x3 speedy

Jump Down for 12" box then onto 24" box

3x5 

DB Rows 

100x10, 100x10, 100x10
Jeff Kaste



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7/8/15

Got out to do some throws, some with TROB some without. 

22# Braemar x5 nothing special, 34'-35' wasn't really feeling it so I moved on. 

16# Ostone x25 here's the break down. 
Stands x5 best around 42'-43' 
Glides x12 best of 50'+ hit 50' a couple times, not bad. 
MSA x8 best of 49' hmmm Decided to try this out cause why not? Felt really good, every throw over 44', with a little more practice it could become consistent, we'll see. 

Light Hammer x10 best of 127' not a bad session. Felt really good rhythm. 

Potentially last practice before wedding/honeymoon. Might get one more in after this weekends festivities. Either way, really looking forward to these next few days/weeks!
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: 7/08/15 at 3:38pm
Originally posted by TheJeff696 TheJeff696 wrote:

Potentially last practice before wedding/honeymoon. Might get one more in after this weekends festivities. Either way, really looking forward to these next few days/weeks!


Go for the sleeveless tux... Joe Piscopo style.  Do it.

Tom


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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 7/08/15 at 8:52pm

Will this also work? haha
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: 7/09/15 at 4:37am
Good luck this weekend Jeff.  Savor every minute as it goes by fast.

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: 7/09/15 at 8:08am
Thanks, Al! I appreciate it. It's gonna be a helluva time!
Jeff Kaste



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7/9/15

Warm Up

Hang High Pulls

135x5, 135x5, 225x3, 225x3, 275x2, 285x2, 305x1, 315x1, 315x1 all of them made it to nipple height. 

DE Squat Waves 

225x5, 225x5, 225x5, 275x3, 295x3, 315x3, 275x3, 295x3, 315x3, 275x3, 295x3, 315x3 damn. This was more difficult than I thought. What was difficult was maintaining good speed/explosion. My best reps were usually the 295s. I like the waves though, might do them more!

Neutral Grip Pull Ups/DB Side&Rear Delt raises

5/25sx20, 5/25sx20, 5/25sx20, 5/25sx20   good swol going on after this. 

Tomorrow commences wedding weekend things! Good luck to everyone throwing at the Springfield Protectworth Games! I wish I could be there to help out. 
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: 7/10/15 at 8:48am
Have a great time man, and congratulations.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 7/10/15 at 11:03am
Congratulations buddy! See you in a couple weeks!
Luke Crowley
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 7/13/15 at 9:02pm
7/11/15

Everlasting Friendship built upon a chariot of Love x1 
Great wedding, lots of food and drink, much love was had. 

7/13/15

Decided to get in as much training today and tomorrow before my honeymoon in London as possible. 

Throws

16# Ostone 
Stands x10 best of 45'
Half turns x5 best of 45' 
MSA x12 best of 49'6 continuing to play with this. I see a lot of potential in the MSA I just have to harness the POWAH! Had about 5 throws over 49' 

HWFD x8 best of 41' my block was iffy but everything else felt good

LWFD x10 best of 78'-79' again, all over the place, but not terrible distances. 

Then I lifted. 

Warm Up 

DE Dead Lift Waves 

135x8, 225x5, 225x5, 315x3, 365x3, 405x3, 315x3, 365x3, 405x3, 315x5 didn't want to do a 3rd wave as I will be squatting tomorrow. 

ME Bench Press

135x8, 185x5, 185x5, 225x8, 255x6, 285x4, 315x2, 335x1, 225x10 

Cable Rows 

3x15 

Smoked. Hopefully a little hammer (maybe more stone, MSA is fun!) and then some quick squatting and pull ups. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Kevin Becker Quote  Post ReplyReply Direct Link To This Post Posted: 7/13/15 at 9:52pm
Congrats on the marriage, and some pretty good training for 2 days post wedding!
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Thanks, Kevin! It's been a great time so far, and the next week will be just amazing! 

Pre-Honeymoon "Train-a-thon" part 2

7/14/15

Throws 

Wanted to do hammer but TROB wasn't home and I forgot mine so I did braemar/OStone instead 

22# Braemar x8 best of 36'+ nothing exciting. Was just getting the legs greased for Ostone. 

16# Ostone
Stands x3 best of 46' 
Half turns x5 best of 45' 
MSA x12 best of 50'+ hooray! 3 days of doing MSA and over 50'. Was very happy considering I did a double training session yesterday. 

Followed with a quick lift. 

Warm Up

ME Squat 

135x5, 135x5, 225x5, 225x5, 275x3, 295x3, 315x3, 335x3, 355x3, 275x10 everything was labored. I blame deads yesterday. 

Chin Ups

5,5,5,5

DB Side Raises/DB Rear Delt Flys 

25sx20/25sx20, 25sx20/25sx20 

Time for London! See you all in a week!
Jeff Kaste



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7/23/15

Well the honeymoon to London was an absolute blast. Had the time of my life, ate my face off, walked probably close to 30 miles in 7 days, and saw some really cool stuff. 

But now it's back to reality, and I have the Claw in 2 days. So I went out to do a quick tune up to see where I was at. 

OStone 16# 
Stands x4 best of 45' 
MSA x5 best of 49'
Glide x1 48'6 ehhh...not sure what I'm gonna use, but I gotta go after it!

HWFD x4 best of 40' everything above 37'. 

LWFD x4 best of 79' not bad. 

Light Hammer x5 best of 113'+ no blades obviously. 

Looks like I'm right where I left off. Took about 50 minutes total. Going to do a bunch of recovery stuff (mostly from travel) and then get ready for another 6 hour flight! Excited for my first Claw experience!
Jeff Kaste



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7/25-7/26 

North American Heavy Events Championships, Enumclaw, WA

Pros: Matt Vincent, Chuck Kasson, Luke Crowley, Wes Kiser, Jeff Kaste, John Pilling, Spencer Tyler, Nick Kahanic, Jeremy Gillingham, Jake Sullivan, Rob Young, Robin Knebel

*Cant remember placings of every event 
17.8# OStone- 43'5 
HH- 90'1
WOB- 14'
Caber 20' 115- 50
HWFD- 38'11.75
Sheaf- 26'
LWFD- 79'5
LH- 107'5
24# Braemar- 35'7 

Challenge events=all terrible

Overall 11th of 12 

Well this was quite the experience. I have wanted to compete at the Claw for quite some time and I finally had the chance! Unfortunately, I performed like a sack of sh*t. The only event that felt good was LWFD. Not going to go into every event because the explanation was the same for all of them: I was just tired and slow. Mentally slow, physically slow, and competitively slow. I had no issues with the wing trig, I liked it. The rain and wetness wasn't terrible either. Just nothing there. I realize it is probably from all the traveling I have done the last 2 weeks but no excuses. I just want to qualify again to prove that I can compete at that level. 

Onward and upward to Maine in 3 weeks. Plenty of time to shake off this funk and get my training straight!!!


Jeff Kaste



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7/28/15

Back to the grind!

Warm Up

ME Dead Lift

135x5, 135x5, 225x3, 225x3, 315x3, 315x3, 405x3, 425x1, 425x1, 425x1, 425x1, 425x1, 315x3x3 for speed. 

Bench Press 

135x10, 185x5, 185x5, 225x5, 245x5, 265x5, 275x5, 285x5 

DB Rows

110x10, 110x10, 110x10 

Push Ups 

70 reps 

Felt great to get in the gym. Throws the next couple days. 
Jeff Kaste



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7/29/15

Throws 

16# Ostone
Stands x8 best of 47' hey now 
MSA x12 best of 51' really starting to feel this more and more. *side note I did an MSA at Claw and that was my 43'+. So now I just need to commit to it. 

Light Hammer x6 best of 125' by this point I was breathing heavy and sweating profusely (super humid out). Not terrible feeling considering I am sore from lift yesterday. 

Weights tomorrow, maybe more stone too. 
Jeff Kaste



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7/30/15

More throws is super humidity 

HWFD x10 best of 41' good practice. I feel like I never "crushed" one and all but 3 were over 40'. Footwork was solid. 

LWFD x12 best of 79'+ not terrible. Trying out a new starting position, similar to an MSA, turned more away from the trig rather than starting facing it. Allows for more torque...or something. But either way, I never hit one here too and still sent some flyin'. Pretty pumped. 

Squats and potentially more throws tomorrow.
Jeff Kaste



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7/31/15

Lots of training today! Throws with TROB first 

24#+ Braemar x5 best of 33' LOLOL didn't care

16# Ostone 
Half turns x2 both 45' 
MSA x10 best of 51'-52' starting to figure this out slowly. 

HWFD x8 best of 42'+ feelin' fine.

LWFD x10 best of 81' but feet all over the place. Ugly even. Lots of power, little control. Not usually the case. Oh well. 

LH x8 best of 126'+ this is feeling great but obviously needs more speed. Soon. 

Then I lifted. 

Warm Up 

Hang Cleans 

135x3, 135x3, 185x3, 225x2, 255x2, 275x1, 275x1, 275x1 all felt easy

DE Squats 

225x5, 225x5, 225x5, 275x3, 315x2, 335x1 (my right quad felt like a bag of dicks so I stopped here. Had 365 planned) 275x3, 275x3, 275x3, 275x3, 275x3 these all felt good and fast. 

Neutral Grip Pull Ups/Push Ups 

5/10, 5/15, 5/10, 5/15 

Smoked. Rolled right quad out a lot. Smash the balls out of it. There was definitely some sort of nonsense going on in there as it hurt like a b*tch. Feels loads better now. 
Jeff Kaste



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8/2/15

Throws, beautiful day out 

22# Braemar x12 best of 39' best I've ever done with this rock. Really starting to get my groove back with braemar. Still not great, but better. 

16# Ostone 
1/2 turn x3 best of 44' 
MSA x15 best of 50' this was a bit wacky. Left leg wasn't getting down soon enough so I was falling off everything. Managed to  connect with about 5 that were 48' or better. 

Light Hammer x12 best of 126'+ while 126' is something I've done before, I am really beginning to feel like I am on the verge of a big throw in this. Hoping I get to do some light hammer at Maine in a couple weeks. 
Jeff Kaste



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8/3/15

Another double duty training day today. I have a conference coming up this week so I'll be out of town for a few days, might be able to throw, might not. 

Throws

Hwfd x15 (first 5 were warm ups, going through the motions, little effort) best of 42'+ really getting the feel for this again. 

LWFD x10 best of 79' still all over the place. Thinking it's my left leg being floaty. I shall fix this. 

Then went to TROBs for sheaf and WOB

16# sheaf (all available) x8 didn't clear branch but branch is around 35'. Oh well. 

WOB x6 cleared 14' branch every time (except one that I left out front). A few were 2'+ over the branch 

Lifting

Warm Up

DE Dead Lifts 

135x5, 135x5, 225x3, 225x3, 315x3, 405x3, 315x3, 315x3, 315x3, 315x3, 315x3 

ME Bench 

135x8, 185x5, 185x5, 225x3, 275x3, 315x2, 315x2, 315x2, 225x10 felt weakish 

Wide Grip Cable Row

4x12 

Absolutely trashed. 
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 8/05/15 at 4:16pm
8/5/15

Managed to get about an hour of practice in at my retreat. Focused on stone and my new love of MSA. 

Ostone 16# 
Stands x3
1/2 turn x5
MSA x30? like I took a lot. Best of 50'+ 

Was really all over the place. The biggest thing for me to remember is to turn my right foot. When I don't, I throw like an ass hat. If I turn it, it goes far or very far. Just wanted to get as many reps in as I could while I had a good field and some time to myself. Probably will throw again Friday as my weekend looks pretty full...
Jeff Kaste



"I think there's a Squatch in these woods..."
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