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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: 8/09/18 at 12:34pm
8/7/18

Wanted to throw but mother nature had other plans. Just did some quick body building stuff to break a sweat and get some blood pumping. 

8/8/18 

The weather tried to screw me again but I found a window of an hour in the evening to get some quick tosses in. 

HWFD
1-turns x3 best of 36' 
Fulls x4 best of 41'+ 

LWFD x6 best of 77' humidity kept making the handle stick to my strap and I couldnt figure it out. Whatever. 

Light hammer x4 best of 124' was raining again at this point so I didnt care about the distances. Just happy to feel some throws 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: 8/13/18 at 10:58am
8/11/18

Fergus Highland Games, Fergus, Ontario, Canada 

PROS: Jason Baines, Matt Doherty, Rob Young, Jeff Kaste, Chuck Kasson, Nate Burchett, Jeremy Gillingham, Owen Willems, Chris Chafin, Lorne Colthart, Jamie Trask (threw Am) 

25# Fergus Stone- 36' 
HH- 104'9
LH- 126'2 
HWFD- 41'11
LWFD- 78'2 
Caber (19'1, 105#)- 2:00 
WOB- 14' 
Sheaf (extra event)- 25' 

Overall: 4th. 

This was the best Fergus games to date, mostly because the weather was awesome, the crowd was absolutely amazing all day long, and I had poutine twice. 

As for the throws, the Fergus stone sucks and I was fine going 36' again this year. Fun doing it as an open stone though. 

Hammers went really well. Thought for sure I would PR in HH but I fouled my last one which could have been further, but who know. LH went well but all three throws were 125-126', just couldnt't find thatr extra gear. 

Weights were great. My last throw with the HWFD went a foot further than my 41'11 but was measured from the handle as that landed first, so what can you do? LWFD was super on balance and right down the middle of the trig but legs were not being used as well as they could. Wasted opportunity on a good implement. 

Caber was both good and bad haha. I sucked majorly on the first 2 attempts and let them get way ahead of me. On the last one I turned the stick in a different direction before picking and that helped so much. Still pulled too late but it had more speed on it so it went over.  Tried the 164# 18' challenge caber just for fun. It's easily the scariest and heaviest caber I have ever tried. I think I got 30 or 40 degrees on it. With $3000 on it for a turn, it makes you want to keep trying and pray for a miracle but oh well. $3500 next year! 

WOB. Meh. I cleared the bar at 15' by a foot on my last pull but it was outside the invisible up rights. I just get into my own head about WOB these days and I dont know why. 

SHeaf was going very well and I had 3 good shots at 28' but none went over. I and getting my groove back here. 

Super fun day over all and Warren Trask did a great job organizing everything. Big thanks to him for having me again. 

Getting ready for Maine this weekend, hopefully another big day of throws ahead! 
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: 8/13/18 at 10:59am
8/13/18

Warm Up 

Box Squats 20"

135x5, 135x3, 225x3, 225x3, 275x3, 305x3, 335x3, 335x3, 335x3 really easy 

Front Squat 

225x3, 255x2, 275x1, 225x3, 255x2, 275x1 super easy 

Dead Lift 

225x3, 275x3, 275x3, 325x3, 345x3, 365x3, 325x3, 345x3, 365x3 

Lying Leg Lifts 

4x12 

Done and done 
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: 8/14/18 at 9:28am
Originally posted by TheJeff696 TheJeff696 wrote:

8/11/18

Fergus Highland Games, Fergus, Ontario, Canada
Overall: 4th. 
and I had poutine twice. 
 


PR!

Good job man.

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 8/14/18 at 10:55am
It was in fact a poutine PR! I usually only get it once. What a fool I was!
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: 8/15/18 at 7:06am
8/14/18

Warm Up 

Hang Cleans (2 high pulls + 1 Clean = 1) 

135x3, 135x3, 225x2, 225x2, 225x2, 225x2, 225x2 felt 'splosive 

Bench Press

135x8, 135x5, 185x5, 185x5, 225x3, 245x3, 245x3, 245x3, 245x3, 245x3 all for speed 

DB Skull Crushers / Curls 

3x15 / 3x20 

done!
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: 8/15/18 at 7:16pm
Congrats on a solid day at Fergus Jeff. I saw Maine is next - what is your planned schedule the rest of the year following that? 

And how do you adjust training/throwing when you have back to back games weekends?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 8/16/18 at 12:43pm
Thanks, Justin! Other than WOB which can suck a bag of dicks, I was very pleased. 

My planned schedule is heavily weather based. If the weather cooperates and I am able to throw after/before work during the days I wish, then after the games this weekend I will be throwing 3 times a week, maybe 4 if I do some exclusively sheaf days, and lifting 1 day a week. Nothing over 70% in all lifts and moving it fast fast fast. Probably still doing just box squats, front squats, cleans, bench, maybe deads. Basement gym only allows for so much (more additions to come over the winter) 

Dealing with back to back games for me is a matter of just making sure that by the following weekend, I am recovered and want to throw. So I usually lift Monday, throw Tues and Wed (low volume, 3-5 full attempts) and then recovery things Thurs and travel Friday. This week, the weather was a big douche bag so I lifted again Tuesday and threw yesterday. So it's alterable. 

It seems to work well for me. I try to keep doing some heavier lifts or higher volume until around mid-late August when I then move exclusively to speed only and medium volume to peak for end of September games (Loon and Celtic). I am usually weaker by then but my throws are going very well. 

I dunno if it's the smartest plan but it's my current plan haha. Hope that helps!
Jeff Kaste



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8/15/18 

Pre-comp Throwz.

Traffic home was horrible. Took twice as long as normal due to idiots driving too fast. So I had about 40 minutes to throw before the sun went down. 

16# Ostone 
Fronts x3 best of 39'
Stands x3 best of 44' 
Glides x5 best of 46' just couldnt get it to flick off the hand. THey felt good tho 

LWFD
1 turns x5 best of 71' 
Fulls x5 best of 80' 

Light Hammer 
McKim Drill x1
Fulls x3 best of 129' score 
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: 8/20/18 at 11:05am
Originally posted by TheJeff696 TheJeff696 wrote:

Thanks, Justin! Other than WOB which can suck a bag of dicks, I was very pleased. 

My planned schedule is heavily weather based. If the weather cooperates and I am able to throw after/before work during the days I wish, then after the games this weekend I will be throwing 3 times a week, maybe 4 if I do some exclusively sheaf days, and lifting 1 day a week. Nothing over 70% in all lifts and moving it fast fast fast. Probably still doing just box squats, front squats, cleans, bench, maybe deads. Basement gym only allows for so much (more additions to come over the winter) 

Dealing with back to back games for me is a matter of just making sure that by the following weekend, I am recovered and want to throw. So I usually lift Monday, throw Tues and Wed (low volume, 3-5 full attempts) and then recovery things Thurs and travel Friday. This week, the weather was a big douche bag so I lifted again Tuesday and threw yesterday. So it's alterable. 

It seems to work well for me. I try to keep doing some heavier lifts or higher volume until around mid-late August when I then move exclusively to speed only and medium volume to peak for end of September games (Loon and Celtic). I am usually weaker by then but my throws are going very well. 

I dunno if it's the smartest plan but it's my current plan haha. Hope that helps!
 

Thanks for the feedback man. I'm just trying to gather info to formulate my own ideas on how to alter my personal schedule. My goal for my peak this year is end Oct/begin Nov but have a 3-games stretch the next 3 weekends (literally just realized that yesterday) and just trying to force myself to stick with the mindset of "you're a thrower not a lifter" right now.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote dWood Quote  Post ReplyReply Direct Link To This Post Posted: 8/20/18 at 12:19pm
Jeff, when I saw Doherty no height in sheaf was like Jeff can steal a big win with a 15 or 16 wob..door was open and I was pulling for ya...good showing overall though..good luck the rest of the year and @ Celtic
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: 8/20/18 at 1:20pm
Justin it's tough. Doing low volume for me always feels like I didnt do enough. But often, less is more. 

Dan I agree, I thought there was a chance. I would have had to clear 16' and have doherty not clear it to actually have won, so the odds were low to begin with but oh well. Just the way the cookie crumbles. Thank you! 
Jeff Kaste



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8/18/18 

Maine Highland Games, Topsham, ME 

PROS: Beau Fay, Mike Zolkiewicz, Rob Meulenberg, Dave Barron, Will Barron, Jeff Kaste, Matt Doherty, Jeremy Gillingham, Eddie Brown

22# Braemar (not for $$ or comp)- 39' 
16# OStone- 48' 
HWFD- 43' 
LWFD- 80'6 
HH-103'4
LH (not for $$ or comp)- 123'11 
Caber (18', 126#)- 55
Sheaf- 27'6 
WOB-14' 

Overall: 2nd 

I cant be upset about this games, I threw really well. While some of the competitors were a bit hurt (Gilly and Beau) it was a great comp and I got a chance to go head to head with Doherty. 

Highlights include HWFD which I did not have a throw under 42'. Just couldnt put it together for a PR but I cant be mad with a 43'. Also had a 106-107' foul in HH. Just had my right foot step back beyond the trig. Was really feeling good in HH but for some reason I didn't get a good throw out in LH. Will fix. 

WOB was my undoing again. Left all 3 at 15' out in front. Without getting too deep into it, I spoke with a buddy of mine who was announcing(he used to throw) and he mentioned how once I took my throw at 14' and hit the bar as it went over, my demeanor changed completely and he knew I was in my own head and would never make 15'. 

I think there is a lot to be said about mental state when doing any sport. I have allowed WOB to get in my head this year and really control me instead of it being the other way around. I have changed multiple things (going from no hook to hook grip, going from a side wing to none) in order to adapt but in the end they have all done nothing but make me get more in my own head. 

I have 3 games left between now and the end of the season and I plan on practicing WOB more and really trying to dial in some nice rhythm and consistency again. Thanks to Mark Howard for the talk and bringing me back down to earth. In the end, I would have had to beat Doherty in the WOB in order to have won overall, not just clear 15', so it wasnt a massive cost in the end. But it could be down the line. 

Slumps happen all the time in sports, just gotta remove head from ass and get working. 
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8/20/18 

Warm Up 

Front Squats 

135x3, 135x3, 135x3, 185x3, 185x3, 225x3, 255x2, 275x2, 295x2, 305x1, 325x1 sweet 

High(er) Box Squats, 22" 

275x5, 315x4, 335x3, 355x2, 375x1 really easy. This is a good height for me to be explosive 

Dead Lift 

225x5, 295x3, 345x3, 395x3, 425x1, 425x1, 425x1 easy stuff 

Russian Twists with 35# plate and BB smashing on my lats. 
Jeff Kaste



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8/21/18

Throws 

16# OStone 
Fronts x5 best of 39' 
Stands x6 best of 46'
Glides x8 best of 49' finally feeling like a putter again 

HWFD
1-turns x5 best of 38+
Fulls x8 best of 42' most were 40', just wasnt finishing the throw. Smooth though 

WOB x12 pulls just finding rhythm, timing, etc. Took a couple to get there but it's feeling normal. 

Light Hammer x8 best of 126' wasn't really pushing for distance, just staying long on the right side. 
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: 8/22/18 at 9:06am
Originally posted by TheJeff696 TheJeff696 wrote:

Overall: 2nd 


Solid!  Congrats man.


Originally posted by TheJeff696 TheJeff696 wrote:

I think there is a lot to be said about mental state when doing any sport. I have allowed WOB to get in my head this year and really control me instead of it being the other way around. I have changed multiple things (going from no hook to hook grip, going from a side wing to none) in order to adapt but in the end they have all done nothing but make me get more in my own head.


I have the same issues on WOB and WFD whenever I try too hard.  I can't think my way out if it by managing multiple cues and technique changes.  I have to fall back on feel, Bruce Lee style, and really simplify the cues I can process at a time down to one or two -- preferably none.

All that to say.  I get you, brother.

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 8/22/18 at 9:23am
Thanks, Tom. It's never been an issue for me before this year but for some reason it's really burrowed into my psyche. 

I am definitely going to keep it simple with cues and just go for feel as well. Bruce Lee cant be wrong, am I right!?
Jeff Kaste



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https://youtu.be/AZn9ghG9nRw





Edited by TomLawrence - 8/22/18 at 9:37pm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 8/23/18 at 12:23pm
8/22/18

Warm Up 

Hang Cleans (1 high pull + 1 hang clean) 

135x5, 135x3, 135x3, 185x3, 185x3, 225x3, 245x1, 255x1, 265x1, 275x1 

Bench Press 

135x8, 135x5, 225x5, 225x3, 245x3, 275x3, 295x3, 225x3, 225x3, 225x3, 

DB Rows 

80x10, 80x10, 80x10 (all done 10 each arm) 

Bis and Tris 

3x15 
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8/23/18 

Throws 

22# Braemar 
Non-Reverse x10 best of 38' 
Fulls x8 best of 39' lol

LWFD
1-turns x5 best of 71' 
Fulls x8 best of 80' 

WOB x12 feeling smoother
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8/25/18

Heavy Hammer x6 throws then it broke. Just did some easy winds for the first 5 building on each one, then did a real full and hit 100' and SNAP. Oh well. 

Light Hammer x10 best of 128' not bad at all. Really focused on staying long on the right. 

Went home and did some height events 

Sheaf x15 no branches or standards sadly but these felt really good. 

WOB 
13'6 branch x3 in row easy 
15'3 on my standard x3 in a row 
15'9 x3 missed first then cleared next 2. 
16'3 x5 no dice but very close. Finding my stroke again. Ditched the hook grip, went back to a side swing. Everything felt normal. 
Jeff Kaste



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8/27/18

Warm Up 

Hang Clean Complex (2 high pulls + 2 cleans)=1

135x2, 135x2, 135x2, 185x1, 185x1, 225x1, 225x1, 225x1, 225x1, 225x1 

Front Squat 

135x3, 135x3, 225x2, 225x2, 225x2, 225x2, 225x2 done as explosively as possible

Box Squats 20" 

225x3, 275x3, 275x3, 275x3, 275x3, 275x3 done as explosively as possible. 

Land Mines 3x20 

Then did some sheaf 

Sheaf x12 everything felt really good. Hoping to put my money where my mouth is this weekend. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Mr. Natural Quote  Post ReplyReply Direct Link To This Post Posted: 8/27/18 at 12:59pm
Originally posted by TheJeff696 TheJeff696 wrote:

LWFD
1-turns x5 best of 71' 
Fulls x8 best of 80' 

How hard are you going after the 1 turns? Looks like you're getting about 15% extra with the 2nd spin, is that a pretty consistent ratio for you? 
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Sort of. I try pretty hard, but I think I had a hard time feeling the weight without the set up 1st turn. My best 1-turn ever is 74', which feels kinda low. I dunno, I almost certainly doing something wrong lol
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If it makes you boys feel any better, I seem to only get a 2% increase with a second turn, based upon my comp bests. LOL Cry
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Because you're a goddamn manimal. Cant be bothered with a second turn lol
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8/28/18 

Throws 

Ostone 16# 
Fronts x4 best of 37' 
Stands x3 best of 45' 
Glides x5 best of 49' ok ok 

HWFD 
1-turns x3 best of 36'
Fulls x5 best of 42'-43' 

LWFD
1-turns x2 best of 72' 
Fulls x5 best of 81'+
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8/29/18

So hot, at 7pm it was 88 still. Go away heat!!

Heavy Hammer x5 best of 104' woo

Light Hammer x5 best of 130' maybe I'll finally start hitting this in games? Who's to say...

WOB x8 just throwing in a field. Felt good


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9/1/18 

Calgary Highland Games, Calgary, AB, Canada 

PROS: Jeff Kaste, Jason Johnston, Rob Young, Matt Doherty, Jason Baines, Isaac Burchett 

22# Braemar- 37'7
HWFD- 45'7 PR
Heavy Hammer- 103'6 
Caber- no turn
16# Open Stone- 49'2 
LWFD- 81'6 
Light Hammer- 127'6 
WOB- 15' 
Sheaf- 29' 

Overall: 3rd. 

I love going to Calgary. It's a long ass flight, but it is always worth it. Thank you Rob Young for having me out and putting on a fantastic games! 

Did a heavy/light split for the crowd but I will discuss them together as I am lazy. 

Stones were good. That particular braemar is shaped like a ramp and it nearly broke my hand on one attempt. Never really got a great flick on it. Hand was frozen as they day started off quite cold and wet. Ostone was a beauty and I still missed a really good block. I know I was capable of going 50'+ with it but just didnt. Sad. 

Weights were great. HWFD started with a foul and then a 42' high throw. Third throw went 44'+ for the first time in 3 years. Absolutely had to take extras and on the first one I went 45'5. Felt so easy. The next 2 were 44' something and another low 45'. Just a great series for me and a long time coming PR. LWFD went well but i fouled 2 of 3 throws and they were both easily farther throws. Sad. 

Hammers were meh. I am pleased with the numbers but if I had gone slightly further on either, I would have picked up a few points that could have swung the competition. 

WOB was good. I broke my funk and cleared 14' and 15' clean. Took good shots at 16' but was arching back too much and not getting the drive up. Sheaf was solid as well! took 3 tries to get opening height at 26' but then cleared 29' on first shot which was a season best. Had solid attempts at 31' but I was absolutely dead by then as it was the second the last event of the day. 

Caber is where I lost it all. First caber I turned twice and was in 2nd place. Sadly the second time I turned it, it broke upon landing. Just a dry caber. So we scratched that entire caber comp and did 2 rounds with the challenge caber. My first attempt was garbage and I got 29 degrees (super specific lol). Second attempt I got it up good and it swung around, fifer. I did not know that in Canada, fifers are a no score at all. So I got no degrees for it when I think a 70 or so would have been accurate. I guess that is the way it goes. 

Overall had a phenomenal time with everyone, throwing in Canada is one of my favorite things ever. 

2 more games this season, and an unusual 3 week break until Loon. Going to keep ramping up the speed work in the weight room and refine a few things to get ready to close out the season right!


Edited by TheJeff696 - 9/06/18 at 7:22pm
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote dWood Quote  Post ReplyReply Direct Link To This Post Posted: 9/04/18 at 10:36am
Nice hwfd pr! Congrats
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