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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: 10/12/18 at 7:12am
Thanks, man! It was a pretty cool experience that was completely unexpected haha. 
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: 10/13/18 at 8:30am
10/12/18 

Warm Up 

Box Squats 20" 

135x5, 135x5, 225x5, 275x5, 275x5, 275x5, 275x5, 295x3, 315x2, 315x2, 345x1 easy. 

DB Goblet Squats / DB Seated OHP 

4x15 @ 45# / 15sx30, 15sx30, 30sx20, 30sx20, 40sx20 

Done. 
Jeff Kaste



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10/15/18

Adductor feeling good, smashed it out and did some voodoo flossing and took it for a spin. 

Switching to 3 days a week squatting but different variations. Same 3 every week for a month: Regular Squat, box squat, front squat. We'll see how it goes. 

Warm Up 

Squat 

135x5, 135x5, 225x5, 225x5, 265x9, 265x9, 265x9, 265x9 felt good. Breathing not so much lol 

Snatch Grip Straight Leg Deads (against blue bands) 

135x8, 185x8, 185x8, 185x8 

TKES / Ab Wheel 

3x20each against thick green band / 3x10 

Volume looks low but with 3 days squatting it is probably perfect/maybe even too much. 
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10/16/18 

Warm Up 

Bench Press 

135x8, 185x8, 185x8, 235x8, 235x8, 235x8, 235x8 god im weak. Those were not easy by reps 7-8 

Pendlay Rows / Paloff Press w/ band 

205x8, 205x8, 205x8, 205x8 / 4x10 each side 

Banded Lat Pull Downs (doubled up with a red and a blue) / BB Skull Crushers / BB Curls 

3x12 / 3x15 @ 50 / 3x15 @ 50

Banded Triceps Extensions / Banded Curls 

2x50 / 2x30 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/18/18 at 12:44pm
10/18/18 

Warm Up 

Front Squats 

135x3, 135x3, 185x3, 225x3, 245x3, 245x3, 245x3, 245x3, 245x3, 245x3, 245x3, 245x3, 245x3, 245x3 omg so much volume...

Snatch Grip Deads against blue bands 

225x5, 245x5, 265x5, 285x5, 285x5 

Banded Hamstring Curls / Banded TKEs 

3x20 / 3x20 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/22/18 at 11:47am
10/22/18 

Warm Up 

Squat 

135x5, 185x5, 225x5, 45x5, 285x9, 285x9, 285x9, 285x9 weight felt easy but breathing still shit. 

Snatch Grip Straight Leg Deads Against blue bands / Curls because ego 

205x8, 205x8, 205x8, 205x8 omg needing air / 25x40#, 25x40#, 20x50#, 20x50# 

Ab Wheel / TKEs against Green band (thick) 

2x10 (went to full ROM and a third set was not happening / 2x20 each leg 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/24/18 at 9:27am
10/23/18 

Late night training after driving a bunch to get a used treadmill. Gotta love craigslist. Treadmill training updates on the horizon! lol

Warm Up 

Bench Press

135x8, 185x5, 185x5, 225x5, 245x8, 245x8, 245x8, 245x8 these were really hard. Had to re-rack at 7 during sets 2 and 3 and then 10 seconds later do the final rep. 

BB Pendlay Rows / Banded Lat Pull Downs (red plus blue bands)

225x8, 225x8, 225x8 / 3x10 reps 

Push Ups / BB Curls 

6x10 / 6x10 @ 70# 

Done and tired. 
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10/24/18 

Warm Up 

Box Squats 20" box 

135x5, 135x5, 225x5, 275x5, 315x5, 315x5, 315x5, 315x5, 315x5, 315x5, 315x5 these felt pretty good. 

Russian Twists w/ 25# plate 

3x40 

Done
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10/25/18 

Warm Up 

Snatch Grip High Pulls 

135x5x5 

Snatch Grip Dead Lifts against Blue Bands 

225x5, 245x5, 265x5, 285x5, 305x5 

Single Arm Rows using BB (like a lever) / Face Pulls w/ red band 

90x10 each, 90x10 each, 90x10 each / 3x20 

Banded Hamstring Curls 

3x15 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/29/18 at 10:32am
10/26/18 

Warm Up 

Front Squat 

135x3, 135x3, 185x3, 225x3, 255x3, 255x3, 255x3, 255x3, 255x3, 255x3, 255x3, 255x3, 255x3, 255x3 omg my upper back was roasted 

Curls and DB Bench 
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10/28/18

Had to take a friend to the airport this morning so I trained on Sunday before the RED SOX WON THE WORLD SERIES!!

Warm Up 

Squat 

135x5, 135x5, 225x5, 275x5, 305x9, 305x9, 305x9, 305x9 felt strong! My right glute/hamstring connection area started to get really angry. Definitely a nerve being pinched and only hurts on the way up near the top. So annoying

Sump Deads against Blue bands (trying to strengthen that area up and anything with feet wide irritates it. Just building it up) / BB Curls 

135x8, 135x8, 185x8, 185x8 / 4x15 @ 55# 

TKEs against thick green band / Ab Wheel 

3x25 each leg / 3x10 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/31/18 at 6:42am
10/30/18

Warm Up 

Bench Press 

135x5, 135x5, 185x5, 185x5, 225x5, 255x8, 255x8, 255x8, 255x8 getting stronger, these felt better 

BB Pendlay Rows / Banded Pull Downs / Paloff press with band 

3x8 @ 225 / 3x12 / 3x10 each side

Push Ups / Curls / Static Suitcase holds 

7 sets of 10 for both, curls at 75# / 3x20 seconds each side at 80# 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/01/18 at 12:36pm
10/31/18

Warm Up 

Box Squats 20" box 

135x5, 135x5, 245x5, 295x5, 335x5, 335x5, 335x5, 335x5, 335x5, 335x5, 335x5 these weren't grinders but they were not easy. Very pleased. 

Also did some Russian Twists, just a bunch of reps. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/01/18 at 12:38pm
11/1/18 

Warm Up 

Snatch Grip High Pulls 

135x5, 185x5, 185x5, 185x5 

Snatch Grip Deads Against blue bands 

225x5, 245x5, 275x5, 295x5, 315x5, 325x5 definitely feeling stronger 

Single Arm Rows using BB (like a lever) / Leg Lifts 

115#x10each, 115#x10each, 115#x10each / 3x15 

Banded Hamstring Curls / Curls for CURLVEMBER 

3x25 / 6x5 up to 95# 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/05/18 at 11:09am
11/2/18 

Warm Up 

Front Squats 

135x3, 135x3, 185x3, 185x3, 235x3, 265x3, 265x3, 265x3, 265x3, 265x3, 265x3, 265x3, 265x3, 265x3, 265x3 only hard part was my collar bone hurting lol

Some Core work and Curls for curlvember 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/05/18 at 11:12am
11/4/18 

Decided it was a good idea to try and throw. It was cold and windy, but sunny! So why not. 

Warm Up 

HWFD 
1-turns x6 best of 35' 
Fulls x10 best of 41' most were around 39' just felt so stiff 

LWFD
Fulls x10 best of 78' Just no discipline with my footwork, would be the best way to describe this. 

Heavy Hammer x10 best of 100' lol had the hardest time finding a rhythm. 

Well, I survived. Laughable distances, but this was more to keep the rust from building. I may try to throw again soon, Winter is coming...
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11/5/18 

Warm Up 

Squat 

135x5, 135x5, 225x5, 225x5, 295x3, 315x1, 345x1, 365x1, 375x1 these felt heavier than I was hoping. Wanted to see what they would feel like. Back to work for sure. 

Pause Squats 3 second holds

255x5, 255x5, 255x5 

DB Bulgarian Split Squats 

3x8 each leg @ 30s 

Ab Wheel / Curlvember curl sesh 

3x10 / lots of reps x lots of sets 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/07/18 at 10:56am
11/6/18 

Warm Up 

Bench Press

135x8, 135x5, 185x5, 225x5, 245x3, 265x8, 265x8(5 straight, then rest pause 30 seconds to do the other 3), 265x8(5 straight, then rest pause 30 seconds to do the other 3), 265x8(5 straight, then rest pause 30 seconds to do the other 3) ugh very depressed I couldnt get them all. I will do this weight again next week. 

BB Pendlay Rows / Skull Crushers 

225x8, 225x8, 245x8, 245x8 / 3x15 @ 75# 

Lat Pull downs against Bands / Push Ups / DB Curls for curlvember 

3x15 / 3x15 / 3x10 @ 45s 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/08/18 at 11:27am
11/8/18 

Decided it was a good idea to start running hills 2x a week. I live on a mountain, so I walked down the road a bit to a steepish part and did 5 x10 second sprints up a pretty steep grade. It was awful. 

Once I started breathing normal again

Warm Up 

Front Squat 

135x3, 135x3, 185x3, 185x3, 225x3, 225x3, 255x1, 275x1, 295x1, 315x1, 335x1 not too shabby. 335 was hard but only because my upper body almost dumped it. Legs felt strong. 

Dead Lift 

225x3, 225x3, 295x3, 365x3, 415x1, 455x1 was the most I have dead lifted in a long time, so I called it since it was not the easiest in the world. I feel like deads will not very heavy this off season unless it's with accommodating resistance. But we shall see. 

MOre deads 

345x8, 345x8, 345x8 

Goblet Squat / Seated Banded Rows / Leg lifts 

3x10 @ 80 / 3x12 against thick green band / 3x15 
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11/12/18

After a nice 3 days off, it was back to work. Altering my focus to more front squats with other squats build in to supplement 

Warm Up 

Front Squats 

135x3, 135x3, 185x3, 185x3, 215x3, 255x4, 285x4, 285x4, 285x4, 285x5 nice. So hard to breathe on the last set 

Wide Stance Back Squats (wide stance anything is a weakness for me and I want to work on it. Not sumo squats or anything just wider than shoulder width. Still a challenge) 

225x8, 225x8, 225x8 

DB Bulgarian Split Squats / BB Curls with 2 second negative 

3x8 each leg at 30s / 3x10 @ 75# 

Ab Wheel / DB Occlusion Curls (used bands to cut off some circulation to arms, was awesome) 

3x10 (these are much easier now, will add a 4th set soon) / 4x15 starting with 30s, eventually couldnt and went to 15s, then 10s


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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/14/18 at 7:04am
11/13/18

Warm Up 

Bench Press 

135x8, 135x5, 225x5, 225x5, 265x8 (yes), 265x7+1 10 seconds later (ok, good), 265x5+3 30 seconds later (sigh), 265x5+3 30 seconds later. Ok so progress was made. I will do this weight for 1 more week. Really want 3 of 4 sets to be all 8. 

Pendlay Rows / Skull Crushers / Banded Paloff Press 

4x8 @ 225, 245, 245, 245 / 4x12 @ 65, 85, 85, 85 / 3x10 each side 

Banded Wide Grip Pull Downs / Push Ups / DB Concentration Curls 

3x12 @ double blue bands / 3x15, 11, 15 / 3xa lot of concentrating 
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11/14/18 

Quick Squat sesh 

Warm Up 

Box Squats 18" (below parallel, damn you long legs) against blue bands 

135x3, 135x3, 135x3, 225x3, 225x3, 225x3, 225x3, 255x3, 255x3, 255x3, 255x3, 275x3, 275x3, 275x3, 275x3. Was more difficult to get out of the hole at first but I eventually figured out my groove. This is a good depth. 

Russian Twists w/ 45# plate 

3x50 
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11/15/18 

Warm Up 

Dead Lift against blue bands 

135x6, 135x6, 225x6, 225x6, 315x6, 335x6, 335x6, 365x6 harder than I care to admit but reps were smooth 

Single Arm Rows / Single arm Band Pull downs / Banded Hamstring curls 

3x10 @ 100# each arm / 3x10 each arm / 2x25 

Ghetto Back Extensions / Moar Curls 

3x10 w/ 25# plate / lots of curls with DBs and bands 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/19/18 at 11:33am
11/16/18 

Warm Up 

Front Squats 

135x3, 135x3, 185x3, 185x3, 215x4, 235x4, 275x4, 275x4, 275x4, 275x4, 275x4 the hardest part about these was my collarbone area hurtin

SSB Wide Stance Squats 

3x8 @ 225 just wanted to use my new SSB a little. Legs are trashed. 


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11/19/18 

Warm Up 

Front Squats 

135x3, 135x3, 135x3, 185x3, 185x3, 205x4, 235x4, 275x4, 295x3, 295x3, 295x3 bar keeps wanting to slide down. I am forcing my elbows up as hard as I can but still slides. F**kin weak ass upper back. 

SSB Pause Squats 

275x5, 275x5, 275x5 all for a 3 mississippi count. These felt pretty easy minus the breathing 

DB Bulgarian Split Squats / AB Wheel / Curlvember curls 

3x8 each leg @ 30s / 4x10 / 4x10 each arm @ 30s. Did a neutral grip hold on one arm, curl on the other split. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/21/18 at 7:51am
11/20/18 

Warm Up 

Bench Press

135x5, 135x5, 185x5, 185x5, 225x5, 265x8, 265x8, 265x6+2 30 seconds later, 265x6+2 30 seconds later ok so a big improvement! 

Then sadly my wife told me our plans to go out were moved up to now and I had to stop. Will finish accessories tonight, maybe some box squats too. 
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11/21/18

SSB Box Squats 18" Box / Barbell Pendlay Rows 

135x3, 135x3, 185x3, 215x3, 215x3, 215x3, 215x3, 215x3, 215x3, 215x3, 215x3 / 135x5, 135x5, 185x5, 245x5, 245x5, 245x5, 245x5, 245x5, 245x5 

Lat Pull Downs against bands / Skull Crushers w/ DBs 

3x20 / 3x15 @ 30s, 40s, 40s 

Curls / Abs 

4x10 / 4x12
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11/22/18 

DEADSGIVING 

Warm Up 

Dead lift again blue bands 

135x5, 135x5, 225x5, 225x5, 295x5, 335x5, 355x5, 355x5, 385x5 not sure how much weight the tension]adds but these were hard after 3 reps lol

Snatch Grip RDLs still against bands 

225x8, 225x8, 225x8 

Banded Hamstring Curls 

3x25 

I have severe hammy cramps during dessert, LOL
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11/24/18 

Warm Up 

Front Squats 

135x3, 135x3, 185x3, 225x3, 255x3, 285x3, 295x3, 295x3, 295x3, 315x3 pretty excited about how these felt. Legs felt very strong, still tough to keep my platform for my bar when weight gets heavy but we are getting stronger for sure. 

SSB Squats 

275x8, 295x8, 315x8 easy...minus the breathing which was awful 

DB Single Leg Bulgarian Split Squats / Ab Wheel / Curls 

40sx6 each, 40sx6 each, 40sx6 each / 3x10 (ran out of time for a 4th) / 21s, x 3 sets @ 75# 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/26/18 at 11:07am
11/26/18 

Warm Up 

Bench Press

135x5, 135x5, 225x5, 225x5, 255x5, 275x5, 275x5, 275x5, 275x5, 275x5 last set was kinda tough but overall not bad 

BB Pendlay Rows / BB Skull Crushers 

225x5, 255x5, 255x5, 255x5, 255x5, 255x5 / 4x15 @ 75# 

Banded Wide Grip Pull Downs / Banded Tricep Push Downs 

3x20 / 3x20 so hard

Leg Lifts / DB Iso Curl Progressions 

3x15 / 40x5, 30x8, 15x15 x 3 rounds each arm. No breaks between weights 
Jeff Kaste



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