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TRAINING LOG: Jeff Kaste |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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5/5/20
Warm Up DB Snatch (Really just high pulls but pulled them as overhead as possible without a lockout) 50x3each, 70x3each, 90x3each, 90x3each, 90x3each these were easy, just wanted to feel explosive Squat (to 19" bench, 1 second down explode up) *Trying a new, wider stance to really engage my hip abductors. No more knee caving!! I usually squat with feet at or narrower than shoulder width. This was outside of shoulder width. It felt different, but went well! 135x5, 135x5, 185x5, 225x5, 255x5, 265x5, 275x5, 285x5 all sets down with band around knees Inverted Rows (1 second down, explode up) / Hindu Squats (for that sweet VMO activation) 4x5 @ BW / 4x25 Single Arm DB Bench (2 seconds down, explode up) 30x10each , 45x10each , 70x8each, 80x8each, 80x8each this was difficult. My customizable DBs are unruly and with big plates on them, hit my wrists. But, it will only make me better, right?....RIGHT?! Accessories Circuit Back extensions w/ 45# plate x10 Single Arm Seated DB OHP @ 40# x10 Internal/External Rotations w/ 15# DB x10 each arm Hip Abduction Banded Leg sweeps x10 each leg x2 rounds
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Warm Up Power Cleans from Floor 135x3, 135x3, 185x3, 215x2, 235x1, 245x1, 255x1 felt less of shit Bench Press (3 second eccentric, explode up, 60 second rest only) 135x8, 135x5, 185x5, 215x5, *begin eccentrics 235x5, 245x5, 255x5, 265x5 felt stronger than last week Wide Grip Pull Ups (3 second eccentrics) 6, 5, 5, 4 Narrow Grip Bent Over BB Rows / Single Arm DB back Flys / Banded Pull a parts (all with a 2 second eccentric) 3x8 @ 185, 205, 225 / 3x8 @ 30# / 3x15 Accessory Circuit (2 rounds) Windshield Wipers x10each side 1/2 Kneeling Banded OH Paloff Press x10 each side Back Extensions x20 Ab Wheel x10
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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5/9/20
It snowed today. 2-3". In May. F***in F***! Warm Up Hang Snatch High Pulls 135x5, 135x5, 155x4, 165x4, 175x4 Reverse SSB Front Split Squats (1 second down, explode up) 95x5each, 115x5each, 145x5each, 155x5each, 165x5each, 175x5each right hip still weak. Single Leg RDLs (1 second down, explode up) 75x5each, 95x5each, 115x5each, 115x5each, 115x5each, 115x5each kept weights the same as last week because it was still very hard for my right hip. TRX Hamstring Curls / 1/2 Kneeling Plate Rotations w/ band around knee pulling in, actively push out during exercise 3x12 (2 second negatives) / 3x10 each direction @ 10# plate. Banded Stability Lift from a Lunge / Front Bridge with feet on TRX / Banded Stability Chop from lunge 2x10 each side / 2x60 seconds / 2x10 each side |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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5/11/20 Warm Up Hang Cleans 135x5, 135x3, 185x3, 205x2, 235x2, 255x2, 255x2, 255x2 Incline Bench Press (3 seconds down, explode up) 135x5, 145x5, 165x5, 185x5, 205x5, 225x5 getting there Dead Lift (3 seconds down, explode up) 135x5, 225x5, 275x5, 315x5, 335x5, 355x5, 375x5 New stance/cues to activate hips and lats more are working. Weights were not heavy AND I had no hip pain which is a huge win. Wide Grip Seated Banded Rows (2 second eccentric) 3x10 (1st set warm Up) Was supposed to do sheaf tosses, but I didnt. Banded chest passes x8 Banded Right side toss x8 Banded left side toss x8 Banded Ab Crunch x8 x2 Rounds total
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Right on. Tom
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Aim high. Stay hungry.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Thanks, man! |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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5/12/20
Warm Up DB Snatch (Really just high pulls but pulled them as overhead as possible without a lockout) 70x3each, 70x3each, 95x3each, 105x3each, 105x3each, 105x3each nice. Squat (to 19" bench, 1 second down explode up) 135x5, 135x5, 225x5, 225x5, 255x5, 275x5, 295x5, 305x5 all sets down with band around knees. Def feeling stronger with new stance width. Inverted Rows (1 second down, explode up) / Hindu Squats (for that sweet VMO activation) 5x5 @ BW / 4x25 Single Arm DB Bench (2 seconds down, explode up) 30x10each , 45x10each , 70x8each, 75x8each, 80x8each much easier than last week on my arm/pecs, but my core was struggling! Accessories Circuit Back extensions w/ 45# plate x10 Single Arm Seated DB OHP @ 45# x10 Internal/External Rotations w/ 15# DB x10 each arm Hip Abduction Banded Leg sweeps x10 each leg x2 rounds |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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5/14/20
Warm Up Power Cleans from Floor 135x3, 135x3, 205x3, 205x2, 235x1, 245x1, 255x1 felt really good and easy. FINALLY Bench Press (3 second eccentric, explode up, 60 second rest only) 135x8, 135x5, 185x5, 215x3, 225x3 *begin eccentrics 245x5, 255x5, 265x5, 275x5, BONUS SET 275x4 not bad. Much easier than last week. Wide Grip Pull Ups (3 second eccentrics) 7, 6, 5, 4 Narrow Grip Bent Over BB Rows / Single Arm DB back Flys / Banded Pull a parts (all with a 2 second eccentric) 3x8 @ 225 / 3x8 @ 30# / 3x15 Accessory Circuit (2 rounds) Windshield Wipers x10each side 1/2 Kneeling Banded OH Paloff Press x10 each side Back Extensions x20 Ab Wheel x10 |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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5/16/20
I was told by the wise and handsome Rob Young that this week I was supposed to do the same weights or back off, as per the program. I broke that rule on bench day, but I attempted to follow it for today/the rest of the week. Rob is so very, very wise. I must listen. Warm Up Hang Snatch High Pulls 135x5, 135x5, 145x4, 155x4, 165x4 Reverse SSB Front Split Squats (1 second down, explode up) 95x5each, 115x5each, 145x5each, 155x5each, 165x5each, 175x5each not easy, but not painful! Single Leg RDLs (1 second down, explode up) 75x5each, 95x5each, 115x5each, 115x5each, 115x5each, 115x5each much much easier! TRX Hamstring Curls / 1/2 Kneeling Plate Rotations w/ band around knee pulling in, actively push out during exercise 3x12 (2 second negatives) / 3x10 each direction @ 25# plate. Banded Stability Lift from a Lunge / Front Bridge with feet on TRX / Banded Stability Chop from lunge 2x10 each side / 2x60 seconds / 2x10 each side |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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5/17/20
Went tossin'. Was a nice day out. Stone work Fronts (1 throw 21#, 1 throw 16#) x4 no measurements 16# Stone Stands x10 best of 44' most were 41-42' but I got a few out there. Glides x5 best of 46' I'll take it HWFD 1-turns x4 best of 38' yah! Ties my 1 turn PR Fulls x5 best of 40' Boooooo. VERY discombobulated. Had I kept going I'm sure I had a big one in me, but...what's the point? LWFD fulls x5 best of 78' A solid all around day.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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5/18/20 Keeping the weights the same or lower than last week, per the wise one, Roberto Youngington. Warm Up Hang Cleans 135x5, 135x3, 185x3, 205x2, 225x2, 245x2, 245x2, 245x2 Incline Bench Press (3 seconds down, explode up) 135x5, 155x5, 185x5, 195x5, 205x5, 215x5 Dead Lift (3 seconds down, explode up) 135x5, 225x5, 275x5, 315x5, 335x5, 355x5, 375x5 Wide Grip Seated Banded Rows (2 second eccentric) 4x10 (1st set warm Up) Banded chest passes x8 Banded Right side toss x8 Banded left side toss x8 Banded Ab Crunch x8 x2 Rounds total
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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5/19/20
Warm Up DB Snatch (Really just high pulls but pulled them as overhead as possible without a lockout) 70x3each, 70x3each, 95x3each, 95x3each, 95x3each lowered it per the prescription of Dr. Young. Squat (to 19" bench, 1 second down explode up) 135x5, 185x5, 225x5, 255x5, 275x5, 295x5, 305x5 excellent. These were infinitely easier than last week. Did 2 no bench singles at 275 and 305 and they were great! Still adjusting to the wider stance without the box, but I think it's going to be a game changer. No knee pain and I went below parallel. Inverted Rows (1 second down, explode up) / Hindu Squats (for that sweet VMO activation) 5x5 @ BW / 4x25 Single Arm DB Bench (2 seconds down, explode up) / Banded Pull A parts 30x10each , 45x10each , 60x8each, 75x8each, 80x8each, 85x8each / 4x20 Accessories Circuit Back extensions w/ 45# plate x10 Single Arm Seated DB OHP @ 45# x10 Internal/External Rotations w/ 15# DB x10 each arm Hip Abduction Banded Leg sweeps x10 each leg x2 rounds |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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5/21/20
Gorgeous day in NH. Taking a few days off from lifting between blocks so I went out to throw Stone Warm Up = throwing both stones under hand, overhead, hammer style, and putt style. For 15 minutes Stone Fronts (21# then 16# back to back) x4 each no measuring Stands w/ 16# x6 best of 43' Glies x6 best of 47' pleased. Heavy Hammer x6 best of 103' likely could have grabbed a few more feet but wanted to honor the reps I set for myself Light Hammer x4 best of 127' off season best and 2 of the 4 were 127', so I cant be too mad. I filmed and I am slow. Positions are so-so. Doesn't matter much with no games, but I will continue to work on them.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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5/23/20
New Block, less volume than preferred, but some fun tempo work and a day of built in throwing! Warm Up Power Clean from Floor 135x3, 135x3, 185x2, 205x2, 225x2, 245x2, 245x2, 245x2 very easy, only working 90% range and my from the floor cleans are complete garbage so yeah. Bench Press ( 1 second eccentric, 3 seconds paused 1" above chest, Explode up) 135x8, 135x5, 185x5, 215x4, *begin tempo work 235x4, 245x4, 255x4, 255x4 didn't want to push it to 265 with this format but I likely could have managed. It's hard but fun! Snatch Grip RDLs (1 second eccentric, 3 seconds pause at bottom, explode up) 135x5, 185x5, 235x5 *begin tempo work* 275x4, 285x4, 295x4 felt good Accessories Circuit Landmine Press @ 2x10each arm @ 45#, 55# Lunge Single Arm Overhead Paloff Press @ 2x10each Supermans @ 2x20 Ab Wheel @ 2x10
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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5/24/20
Was a beautiful day so I went out front and did some WOB/Sheaf WOB 14' Right Handed x8 made all Left Handed x8 made none hahaha. I am NOT ambidextrous 15' Right handed x5 made 2' clean, hit the bar on the other 3. Just a timing issue but glad to see I can still hit 15'. Sheaf x10 these felt better than I thought. I think I am going to focus this year on getting the sheaf to do more vertical travel vs horizontal travel. I can't seem to do it but no better time to practice that!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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5/25/20
Warm Up Hang Cleans 135x3, 135x3, 185x3, 215x3, 235x3, 245x3, 255x3 these were EASY Squats (1 second eccentric, explode up) Didn't use a box! Trying it out on the knee 135x5, 185x5, 235x5, *Begin tempo work* 265x4, 285x4, 305x4, 325x4 definitely harder without a box! Really focused on knees out and using the glutes. It worked well but without the box I need more work on it. Knee felt good! BB Seal Rows (1 second eccentric, explode up) / Sissy Squats with a DB 135x5, 185x5, 205x5, *Begin tempo work* 215x4, 225x4, 235x4, 245x4 / 4x10 w/40# DB Accessories Circuit Around the World Plate Raises 2x10each side @25# plate Feet in TRX Front Bridge @ 2x60 seconds DB Curls 2x10each @ 40# Skull Crushers @ 2x10 @ 65#
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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5/26/20
Got out to throw on my "built in" day of throwing. Taking this year differently with throws (starting today). Not going to try and throw as far as possible every training session which is honestly how I throw. I think it works in season but for now, it's silly. 28# Pud Warm up x20-25 throws all different types HWFD 1-turns x7 best of 36-37' really trying to create speed with my 1 turns because I seem to not be able to at all lol. I am very much so a momentum based thrower, it takes me a while to get things moving. Fulls x4 best of 40' I'll take it. Not sure what "RPE" I'd say this was, but it was above a 5 and below a 9. Light hammer 1 wind x2 McKim Drill x1 2 Wind x2 McKim Drill x1 Fulls x5 best of 125' this was outstanding. I really didn't try hard on these, just focusing on length and rhythm. RPE of maybe a 6-7. Soaked in sweat as it was a humid 85. Went home for beer.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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5/28/20
Warm Up DB Snatch (High pulls. Trying to pull over my head but no catch or lock out) 70x3each, 70x3each, 90x3each, 100x3each, 105x3each not bad Incline Bench (1 second down, 3 seconds hold 1" from chest, explode up) 135x5, 135x4, 155x4, 175x4, 195x4, 205x4 surprised myself with these, in a good way Dead Lift (1 second down, 3 seconds hold 1" from floor, explode up) 135x5, 225x5, 225x5, 2755, *begin tempo* 315x5, 345x5, 365x5, 385x5 these are hard but pretty great! Accessory Circuit Russian Twists 3x20 reps @ 45# plate Standing DB OHP 3x10 reps @30s, 40s, 45s Back Extensions 3x10 @ 45# plate in arms Ab Wheel 3x10
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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5/30/20
Warm Up Power Clean from Floor 135x3, 135x3, 185x2, 215x2, 245x2, 245x2, 255x2 Bench Press ( 1 second eccentric, 3 seconds paused 1" above chest, Explode up) 135x8, 135x5, 185x5, 225x4, *begin tempo work 245x4, 255x4, 265x4, 275x4 very happy with this. Felt strong. Snatch Grip RDLs (1 second eccentric, 3 seconds pause at bottom, explode up) 135x5, 185x5, 235x5 *begin tempo work* 275x4, 295x4, 315x4, 325x4 felt more gooder Accessories Circuit Landmine Press @ 2x10each arm @ 70#, 90# Lunge Single Arm Overhead Paloff Press @ 2x10each Supermans @ 2x20 Ab Wheel @ 2x10 |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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6/2/20
Volume Throws night. Only Measured best one once I was completely done. Warm Up with a stone and pud 21# Braemar (focus on right hip punching through) Fronts x4 Non-Reverse x8 best was 36'+ LWFD 1-turns x8 Fulls x8 best of 77' focus was rhythm. Slow to fast. It was mildly successful 22# Hammer 6 Winds + 10# plate x2 McKim Drill x2 Full Throws x10 best of 100' first 4-5 throws were medium intensity, last 5 were more intense, but still not "sending it" The point of my throws this year will be to try and work on problem areas in my throws and not shoot for the moon. I am very distance motivated and it works during a season. I also wont be doing this kind of volume very often because this morning I am sore as sh*t hahaha An interesting year to try new things
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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6/4/20
Well those throws made me very very sore. Too much volume, but I regret nothing! Warm Up DB Snatch (High pulls. Trying to pull over my head but no catch or lock out) 70x3each, 70x3each, 95x3each, 105x3each, 115x3each 115 was barely screwed into place so at any moment a plate could have fallen off. Worth it! Incline Bench (1 second down, 3 seconds hold 1" from chest, explode up) 135x5, 135x4, 165x4, 185x4, 205x4, 225x4 filmed 225x4 and realized my "3 count' for that set was poor. More like a 1.5-2 second count. Will work on this next week. Dead Lift (1 second down, 3 seconds hold 1" from floor, explode up) 135x5, 225x5, 225x5, 295x5, *begin tempo* 335x5, 355x5, 375x5, 395x5 much harder this week, so that means I need to keep doing them. Accessory Circuit Russian Twists 3x20 reps @ 45# plate Standing DB OHP 3x10 reps @ 45s Back Extensions 3x10 @ 45# plate in arms Ab Wheel 3x10 |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Dead Lift (1 second down, 3 seconds hold 1" from floor, explode up)
Are you doing these top down like an RDL? Does it ever touch the floor? If not, this sounds absolutely terrible. I mean either way it would suck, but that seems like a special kind of self hatred. I may have to try those. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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It starts on the floor! But it doesn't touch it again until the set is over.
They are brutal. The point of them is to practice stopping momentum and generating force from different positions. I only have 1 more week of them, thank god.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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6/6/20
Warm Up Power Clean from Floor 135x3, 135x3, 185x2, 215x2, 245x2, 245x2, 245x2 Bench Press ( 1 second eccentric, 3 seconds paused 1" above chest, Explode up) 135x8, 135x5, 185x5, 225x4, *begin tempo work 235x4, 245x4, 255x4, 265x4 backed off as per orders Snatch Grip RDLs (1 second eccentric, 3 seconds pause at bottom, explode up) 135x5, 185x5, 235x5 *begin tempo work* 275x4, 295x4, 305x4, 315x4 Accessories Circuit Landmine Press @ 2x10each arm @ 70#, 90# Lunge Single Arm Overhead Paloff Press @ 2x10each Supermans @ 2x20 Ab Wheel @ 2x10 |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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6/8/20
Warm Up Hang Cleans 135x3, 135x3, 185x3, 215x3, 235x3, 255x3, 275x3 I needed that. Hadn't done 275 for more than a single in over a year Squats (1 second eccentric, explode up) 135x5, 135x4, 225x4, 245x4, *Begin tempo work* 275x4, 295x4, 315x4, 315x4 I think I forgot to post the 2nd week of this day last time, damn. I did 335x4 last week so I backed down this week. BB Seal Rows (1 second eccentric, explode up) / Elevated TKEs 135x5, 185x5, 205x5, *Begin tempo work* 225x4, 235x4, 235x4, 245x4 / 3x20each Accessories Circuit Around the World Plate Raises 2x10each side @ 45# plate Feet in TRX Front Bridge @ 2x60 seconds DB Curls 2x10each @ 40# Skull Crushers @ 2x10 @ 75# |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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6/9/20
Throwz day Warm Up 16# Ostone work Fronts x5 no measures Stands x6 no measures, felt ok. Focus was left arm "slap/elbow" Glides x6 best of 46' same focus. I felt sluggish and unbalanced. Meh. HWFD 1-turns x5 measured after, best of 36' Fulls x5 measured after, best of 41' focus was driving to the trig on turn 2 because I realized from my LWFD videos I havent been doing that. Holy balls what a difference. I almost couldn't handle that "weight in your hand" feeling from actually creating separation. Glad I got it back though. Core-O-Matic 5000 work! (25# ball + 10# plate on a 10# chain attached to a WFD handle) 4x10 winds each side (1x10 each side was without the 10# plate) My everything is sore this morning
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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6/11/20
Warm Up DB Snatch (High pulls. Trying to pull over my head but no catch or lock out) 70x3each, 90x3each, 90x3each, 90x3each snappy and easy Incline Bench (1 second down, 3 seconds hold 1" from chest, explode up) 135x5, 135x4, 155x4, *Begin tempo 185x4, 185x4, 195x4, 205x4 definitely counted to 3 this time. Dead Lift (1 second down, 3 seconds hold 1" from floor, explode up) 135x5, 225x5, 275x5, *begin tempo 315x5, 335x5, 355x5, 375x5 these felt a lot better. Had to keep waking up my right glute though. Accessory Circuit Russian Twists 3x20 reps @ 45# plate Standing DB OHP 3x10 reps @ 45s Back Extensions 3x10 @ 45# plate AND 25# plate in arms Ab Wheel 3x12 |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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6/12/20
Tried out some "sled" pulls up my road which is a hill. Used an old playskool wagon and loaded it with 275# and fixed a harness up. Did 10 rounds backward pulls, maybe 30 yards up hill each round Then 5 traditional pulls going forward. It was fun! Helped shake off some soreness
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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6/14/20
Did some filming on "What is the HWFD/LWFD" and "How to throw them" for the NH Highland Games. Ended up taking a few additional throws on top of it. Didn't really try super hard, just wanted to look good doing it. HWFD 1-turns x4 Fulls x5 LWFD Fulls x6 No measure on them, looked solid. Some were fouls....classic me
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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6/15/20
New Block of training with some stuff I've never done! Warm Up Power Clean from floor 135x3, 135x3, 185x2, 185x2, 225x2, 255x1, 265x1, 275x.5 just couldnt roll my arms under...drop to 255x1 felt good, it's mental from the floor with me. Iso-Metric Squat (push into TRX Strap attached to bar and my feet just below lockout for 3 seconds, then drop into squat) 135x5, 135x5, 185x5, *begin Iso-work 245x4, 245x4, 245x4, 245x4 these were weird and hard even at 65%, really had to get creative since I have a half rack that isnt bolted to the floor, but the TRX worked! Iso-Metric Bench (Push into TX Strap for 3 seconds, then drop) / Banded Pull A parts 135x5, 135x5, *add 60# chains/begin iso-work 155x4, 155x4, 155x4, 155x4 working at 65% here as well, worked great. / 4x25 Core Circuit Landmine wipers 3x10 @ 45# 1/2 Kneeling Single Arm Paloff Overhead Press 3x10each Supermans 3x20 Leg Lifts 3x12
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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