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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: 7/02/18 at 1:06pm
7/2/18

Warm Up 

Front Squat 

135x5, 135x3, 205x3, 205x3, 255x2, 255x2, 285x1 omg it felt stupid heavy so I called it. Biggest issue was me almost losing it off my shoulders! 

Box Squat to Medium height 

205x5, 205x3, 235x3, 235x3, 235x3, 235x3, 235x3 just working speed 

Pause Squats 2 Mississippi count 

235x3, 255x3, 275x3, 275x3, 275x3 

Lunges 

105x5each, 105x5each, 105x5 each 

Russian Twists with 35# plate x 150 reps. 
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: 7/05/18 at 1:57pm
7/3/18

Throws in the evening. 

16# Ostone 
Stands x10 best of 44' 
Glides x10 best of 48' meh, nothing felt great or fast 

HWFD x12 best of 41' same thing here, just nothing on these throws. I think the heat + moving has caught up with me. 
Jeff Kaste



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7/5/18

Had a good 4th of July, ate a ton, drank a bit, napped, saw fireworks, it was solid. 

Warm Up 

Hang Cleans 

135x5, 135x3, 185x3, 185x3, 225x3, 225x3, 255x2, 275x2, 285x2, 295x1 just missed the second  

Front Squats (focusing on speed) 

135x3, 135x3, 205x3, 205x3, 205x3, 205x3, 205x3 so much better feeling than Monday 

Dead Lift 

135x3, 225x3, 225x3, 345x3, 405x3, 405x3, 405x3, 405x3 hamstring/piriformis area started to light up so I stopped 

150 reps of dead bugs.

I feel my power coming back. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote dWood Quote  Post ReplyReply Direct Link To This Post Posted: 7/07/18 at 11:03pm
I know your not throwing @ Bill Waddels game next week(no pro class) but seeing it is in NH...you stopping by to coach,give tips,or words of wisdom??? Zolk was the resident pro who gave back to the games last year and judged...giving back to the masters,women,and amtrs that ALWAYS supports the pros 
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SPEED KILLS..BUT STRENGTH PUNISHES
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Post Options Post Options   Thanks (0) Thanks(0)   Quote dWood Quote  Post ReplyReply Direct Link To This Post Posted: 7/07/18 at 11:04pm
Craigor or KO would!
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: 7/09/18 at 11:59am
Hey Dan, I totally would except that I will be in Michigan for a wedding that weekend. It's been one of those weekends every year that I have something going on. Some day I will make it back. 

7/7/18 

Throwsss 

21# Braemar 
Non-Reverse x8 best of 37' 
Reverse x8 best of 39' not a ton of pop, but not bad. 

LWFD
1-turns x5 best of 73' 
Fulls x10 best of 80' good footwork but pop, there was none 

16# Hammer 
1-Winds x4 best of 118'
Fulls x6 best of 129' hammer broke so 6 was all it was. Not bad tho. 


Edited by TheJeff696 - 7/10/18 at 10:54am
Jeff Kaste



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7/9/18 

Warm Up 

Front Squat 

135x3, 135x3, 185x3, 185x3, 225x3, 255x2, 275x2, 295x2, 315x1, 255x3, 255x3, 255x3 much better. Still weaker than I'd like, but better. 

Box Squat to 20" height 

225x5, 255x3, 275x3, 275x3, 275x3, 275x3 very snappy 

Tried some SL Bulgarian Split Squats but got out of position on first rep with right leg and my weird piriformis/sciatic nerve whatever lit up and I couldnt do them any more on that side. 

Changed to Goblet Squats / Land mines 

45# x15x3 sets / 3x20 @ 35# plate added 

Hill Sprints! 

10x20m up a 5-8 degree hill. Nothing crazy but trying to use my surroundings to my advantage to build some speed. 
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7/10/18

16# Ostone 
Stands x10 best of 44' 
Glides x6 best of 48' goal was to throw 48' with as few throws as possible. No bad but not good, should take only one 

HWFD 
1-turns x3 best of 36' 
Fulls x8 best of 41' finally feeling normal here 

22# Hammer 
1-Winds best of 90' 
Fulls x8 best of 102' 

This practice had some good feels to it but distances were lack luster. 
Jeff Kaste



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7/11/18

Warm Up 

Close Grip bench 

135x5, 135x5, 185x5, 185x5, 225x5, 255x3, 255x3, 255x3, 255x3, 275x3, 275x3, 275x3, 275x3, 185x3, 185x3, 185x3, 185x3, 185x3 feeling stronger again 

Bent Over Rows 

185x8, 185x8, 215x8, 215x8, 215x8, 215x8 

Seated Military Press / Light DB Rows 

95x8, 95x8, 95x8 / 45x25, 45x25, 45x25 

BB Curls / DB Skull Crushers 

4x12 @ 75 / 4x10 @ 30s 
Jeff Kaste



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Went on a mini vaca to the Chicago area for a wedding for the Wife's friend. Ate a lot, drank a lot, slept poorly, sat in cars/planes a lot. So naturally I decided to throw this morning to see how it all affected me. 

7/16/18 

21# Braemar 
No reverse x5 best of 37'
Reverse x5 best of 38'+  mehh

Ostone 16# 
Glides x7 best of 47' mehhhh

16# hammer x 6 best of 124' mehhhhhhhhhhhhh

just felt slow and gross in everything. Will lift tomorrow and throw Wednesday then see how the weekend goes! 
Jeff Kaste



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7/17/18 

Warm Up 

Front Squat 

135x3, 135x3, 185x3, 225x3, 225x3, 275x2, 275x2, 275x2, 275x2, 275x5 these all felt really easy/fast 

Box Squat 20" Box 

225x5, 225x5, 225x5, 225x5 all done for speed 

Bench Press / DB Row 

135x5, 135x5, 185x5, 225x5, 275x3, 295x2, 315x1, 225x3, 225x3, 225x3, 225x3, 225x3 / 80x10each, 80x10each, 80x10each 

Everything feeling a bit better today. Some throws tomorrow and then Saturday is game time.
Jeff Kaste



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7/18/18

Throws 

HWFD 
1-turns x5 best of 37' 
Fulls x8 best of 41' 

LWFD x8 best of 78' 

LH x8 best of 124' 

Kinda slumping. Definitely can tell my timing/rhythm is off. Hoping a few days off will help me get back on track for this weekend and the second half of the season. 
Jeff Kaste



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7/21/18 

Glasgow Lands High Games, Florence, Massachusetts 

PROS: Beau Fay, John Collins, Mike Zolkewicz, Dave Barron, Jeff Kaste, Rob Meulenberg 

22# Braemar- 38'5.5 
16# Ostone- 49' 
HWFD- 42'4 
LWFD- 84'11 woo 
Light Hammer- 129'2
Heavy Hammer(1 attempt only)- 104' 
Caber (22', 110)- 85 degrees 
Sheaf (done after for fun)- 27'4 
WOB- 14' WOmp WoMp 

Overall tied for first but on tie breakers 2nd to Murderberg. 

Really a fun games as it always is. Not going to do an event by event break down but essentially in every single event I did much better than I anticipated. I had a crap week of practice leading up to this games so I assumed I would throw like garbage. Very happy to have competed well and have some solid numbers. 

I did f**k up in WOB, left 15' all out in front. This screwed me for the overall as Rob had a very good day as well. Came down to the Caber as a tie breaker and Rob is one of the best in the country so he took the W. 

With the 2nd half of the season on the horizon, 2 week away, this sets me up nicely to make a push to throw far and be competitive. Going to push it in the weight room this week as it's forecasted to rain like every damn day. But I will be ready by Detroit in 2 weeks. Excited! 
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7/23/18 

Warm Up 

Box Squats 20"

135x5, 135x3, 225x3, 225x3, 275x3, 275x3, 295x3, 315x3, 315x3, 315x3, 315x3 these felt easy and fast 

Front Squat (3-4 seconds down, then up fast) 

225x3, 225x3, 225x3, 225x3, 225x3 

Split Squats 

95x6 each, 95x6each, 95x6each 

Bunch of Core work. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 7/23/18 at 3:24pm
Awesome Games Jeff. And tempo front squats always suck. Did a phase with a 3-1-3-0 tempo and it was hell

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I really liked it to be honest, but my upper back is so permanently rounded I almost kept losing my rack! always something to work on I suppose! 
Jeff Kaste



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7/24/18 

Throws in oppressive heat/humidity 

HWFD
1-turns x8 best of 37' 
Fulls x8 best of 40-41' wasnt really trying to get after it, just working consistency/smoothness 

Heavy Hammer x10 best of 102' these were not as consistent due to humidity and tackyness (or lack there of) 
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: 7/25/18 at 1:03pm
Catching up here -- congrats on the game!
Aim high. Stay hungry.
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Thanks, Tom!! 
Jeff Kaste



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7/25/18 

Warm Up 

Bench Press

135x5, 135x5, 185x5, 225x5, 255x3, 275x4, 285x3, 295x2, 275x4, 285x3, 295x2 

Close Grip Bench 

225x8, 225x8, 225x8

BB Bent Over Rows 

225x5, 225x5, 225x5, 225x5 

Land Mine Shoulder Press 

3x8 each arm @ 45# 

Land Mine One Arm Rows @ 90# 

3x8 each arm 

Skull Crushers w/ DBs / BB Curls 

3x10 @ 40s / 5x12 @ 75# 
Jeff Kaste



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7/26/18 

Threw some WOB at my Apparatus. Working on timing, and using my legs more. Video evidence revealed legs could have been used more. Story of my life lol 

WOB @ 14'3 x5 made 4 of 5
@15'3 x8 made 4 of 8. Ones that were missed were out in front. I finally started to get dialed in and cleared the last 2 by 8-12 inches. Who knows if it'll translate. 

Warm Up 

Hang Cleans 

135x3, 135x3, 185x3, 225x3, 255x2, 275x1, 285x1, 291x0x3 booooo just wasnt there today 

Front Squats 

135x3, 135x3, 185x3, 225x3, 255x3, 275x2, 295x1, 265x3, 285x2, 305x1 noice 

Dead Lift 

225x3, 225x3, 275x3, 325x3, 325x3, 325x3, 325x3, 325x3 all done as fast as possible. Feelin good
Jeff Kaste



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Took the weekend off. It was just what I needed. 

7/30/18

Throws 

HWFD
1-turns x4 best of 37'+ 
Fulls x5 best of 41' not bad. 

LWFD x8 best of 79' wasn't really pushing it to the max but my footwork and rhythm felt nice

Took a walk with the pup when I got home. Then hit the weights 

Warm Up 

Box Squat 20" box 

135x5, 135x3, 225x3, 225x3, 275x3, 285x3, 295x3, 275x3, 285x3, 295x3 all done as fast as possible 

Front Squat with 3 second eccentrics, then explode up 

215x3, 215x3, 215x3, 215x3, 215x3 felt super snappy 

BB Hip Thrusts 

275x10, 275x10, 275x10 

Land Mines and Planks 

2x20 / 2x30 seconds on each side 
Jeff Kaste



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7/31/18

Throwssss

16# Ostone 
Stands x4 best of 45' 
Glides x4 best of 48'-49' tried to do as few throws as possible and go as far as I could. Feeling good about this. 

22# Hammer x5 best of 103'-104' mucho bettero 
Jeff Kaste



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8/1/18

Warm Up 

Bench Press (4 second eccentric) then explode + 1 rep 

(warm up reps not done eccentrically) 135x5, 135x5, *begin eccentric work 205x2, 205x2, 205x2, 205x2, 205x2, 205x2, 205x2, 205x2 these felt fastttt

Land Mine Rows 

3x8 each arm @ 80# 

Biceps/Triceps work

Nice and easy 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 8/03/18 at 9:18pm
Jeff, as on and off as I seem to post, just want you to know that it is appreciated that you consistently log on here. 

So why the eccentric work at this point in your season? How do you lay out your training focus??? Never dove deep into the depths of your mind and how you lay things out.

Thanks man!

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Hey Justin, 

Thanks man! I don't expect many people to read this as it's mostly for myself, but it is nice to know that you (and maybe others?) are enjoying it! 

As for why I am doing eccentric work now, I dunno. It's different, and I like to find ways to challenge my body during the season. If I just do straight speed work all the time, events like caber, WOB, and sheaf (even though it is light) seem to fall off. 

Eccentric training to me is like a throw in something. You build until that release (concentric phase) and you build slowly. So is there a carry over? Probably not, lol but in my mind, I can correlate taking 2-4 seconds to descend before exploding up again with the throws. 

The rest of my training focus is to keep moving decent weight smoothly for as long as I can. I am pretty weak overall, so I cant do speed squats at 365-405. Those would be slow moving, so I keep it at whatever weights will move quickly. ANd then when my final 2-4 games are approaching, I will drop to straight speed work and throw more. At that point, there's no reason to keep pushing in the weight room. At least, not in my mind. 

Not sure that helps. It's certainly not revolutionary, but I just try to keep things fun, fast(ish) and going far. 
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8/4/18 

Detroit Highland Games, Livonia, Michigan 

PROS: Damien Fisher, Chuck Kasson, Andy Vincent, Jeff Kaste, Nathan Parker, Luke Crowley, Kevin Becker, Tom Sroka 

18# Stone- 45'5 5th 
LWFD- 81'4 1st 
22# Hammer- 103'9 4th 
Caber (long, heavy)- 85 degrees 6th 
WOB- 15' 6th 

Overall: Tied 5th 

I was really happy to get to throw here again this year considering last year I had a bit of a hiccup in my games which cost me a guarantee of coming back. As always, with 5 events, any slip ups can cost you BIGLY. THis occurred in several events sadly. 

Stone was blegh. It felt great but wasn't going anywhere. Damien informed me I was opening up immediately, so there we have issue numero uno. A must fix. 

LWFD was nice. I wasnt expecting to win with Becker and Chuck and others there but I managed to get a nice one on my last attempt that took it. 

Heavy Hammer started nicely as I opened with my best throw. But then I kept missing positions and could not better my opener. Becker snaked me for 3rd with a PR on his last attempt as well. 

Caber was actually good for me. I have never come close to turning this stick but I got 2 85's (one attempt was junk) and it hung up at the apex for a second as well, faking me out, making me believe it might turn. Alas, they did not but I was happy with my timing. 

WOB was the biggest mess up (shocker). Missed first attempt at 14'. Missed 1st attempt at 15'. At 16' I had a perfect attempt trajectory wise but it hit the bar squarely in the side and didn't rollover. Just needed another inch. Happy where this is headed back to after many years of it not being a good event. 

Overall it was a solid games. Won the farmers walk again after for some extra cash which is always nice. 2 more games in a row with Fergus and Maine coming up. Then the big push for the final 3. Gotta fine tune a few events and keep the others where they are. We shall see how it turns out! 

Thanks to Kurt Pauli for having me out again! 
Jeff Kaste



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8/6/18

Warm Up 

Front Squats 

135x3, 135x3, 225x3, 225x3, 265x1. 285x1, 305x1, 315x1 eassssy and moved smoothly 

Box Squats 20" 

275x3, 275x3, 275x3, 275x3, 275x3 fassst 

Snatch Grip Dead + Hang High Pull = 1 rep 

225x3, 225x3, 225x3, 225x3, 225x3 

Bench Press 

135x5, 135x5, 185x3, 185x3, 225x3, 245x1, 275x1, 295x3, 225x15 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote dWood Quote  Post ReplyReply Direct Link To This Post Posted: 8/06/18 at 3:20pm
Jeff, how are your workouts in the home gym compared to the old commercial gym? more productive? more convienent?
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: 8/07/18 at 12:00pm
There are more benefits in terms of my time/life with the basement gym. However, I miss the toys/Body building machines the gym provided. 

I will need to get a couple more things (SSB, chains, heavier DBs) to make the gym complete but otherwise, I think i can be creative enough to still make progress with my training, especially in the off season. 
Jeff Kaste



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