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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: 7/27/20 at 11:43am
7/27/20

Warm Up 

Hang Cleans 

135x3, 135x3, 185x3, 185x3, 235x2, 255x2, 275x1, 2725x2, 295x0 was so close, just couldn't get elbows under. Figured I'd try for since I'll not be going heavy again for a bit.  

Dead lift (once up, 3 second eccentric decent then drop and pop up) 

225x5, 225x5, 295x3, *add 60# chains and begin tempo 315x5, 315x5, 315x5, 315x5 still felt strong and fast 

Push Press for speed / Bent Over rows 

135x5, 155x5, 155x5, 155x5 / 4x10 @ 155

Accessory Circuit

DB Back Flys 3x15 @ 30s 
Side Planks 3x30 seconds 
Supermans 3x15 
DB SLRDL with 5-6 second decent 3x5each leg
Ab Wheel 3x10 
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: 7/29/20 at 6:23am
7/28/20

Throws in the hot hot heat

HWFD 
1-turns x6 best of 36' meh 
Fulls x6 best of 40' zero pop today. 

LWFD x6 best of 78' 

Heavy Hammer x4 best of 102' then my hammer broke. The sadness. It was feeling really solid. 

The plan is to do 2 more days of lifting, 2-3 more days of throws and then a bit of a break before Saturday August 8th where I'll do a mini mock games (sans sheaf and caber). Going to try and take proper rest periods between attempts, call fouls via video, etc. Just me, by myself. Then, make a move toward more hypertrophy. 
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: 7/30/20 at 11:30am
7/30/20

Warm Up

Close Grip Snatch (done outside for full rep-y-ness)

95x3, 95x3, 135x2, 155x2, 155x2 felt ok! 

Hex Bar Deads (high handles) 

165x5, 255x5, 345x3, 425x3, 475x3, 505x2 (high hammy/glute pain hit and there was no way I was doing a 3rd to be a hero. Strength was there!) 

Incline Bench 

135x5, 135x5, 185x3, 205x3, 225x3, 225x3, 225x3 

Land Mine Sweepers 3x10 each @ 70# 
Banded Seated Rows 3x10 

Done and done
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: 8/02/20 at 2:11pm
8/2/20

Got out to throw

16# Ostone 
Fronts x5 best of 42' 
Stands x5 best of 44' 
Glides x6 best of 47', was hoping for a big pop here but kept being terrible. 

LWFD x10 best of 77' just no speed

LH x4 best of 124' then hammer broke. Gotta replace both handles now. Lame

Lifting tomorrow and then 2 days off before a simulated games Thursday morning. Was supposed to do it Saturday but I now have plans so, Thursday before work it is. Hoping to get a solid idea of where I am. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 8/02/20 at 7:19pm
I'm excited for your games simulation. You should live stream it and have Luke provide commentary.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 8/03/20 at 11:58am
That's not a bad idea. I have a feeling it'll be incredibly underwhelming. But I'll see what I can do. I'll definitely film it! 

8/3/20

Warm Up 

Close Grip Snatch 

95x4, 95x3, 125x2, 155x2, 155x2 Felt heavier this week 

Hex Bar Deads 

255x3, 255x3, 345x3, 415x2, 475x2, 475x2 

Incline Bench 

135x5, 155x3, 185x3, 205x3, 225x3, 225x3 

Land mine rotations 2x8each
Banded Rows 2x10 each

Thursday is go time, we'll see what I muster. 
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: 8/06/20 at 12:45pm
8/6/20

Had my little faux games. Ended up taking too long and had to cut it short sadly. Here is what went down

Warm Up 

Each event I did 3-4 warm up throws, just like a games. Took a 2 minute break between each throw. 

Braemar x3 best of 36'1. Gross. No extras for me
OStone 16# x3 best of 44'6 see above
HWFD x6 best of 39'1 5 fouls. 5. F**king. Fouls. 
LWFD x6 best of 78' this was better but my good knee started to hurt. 
HH x3 best of 100'3 and I called it because I was getting upset and I was running late. 

Not sure what happened. Nothing felt good. I thought I had been prepping somewhat well but I guess I was wrong. Not going to lose my cool yet, but I do think it's time for a rebuild. I need to put on some more muscle and strength.

Taking some time off, might still go throw occasionally, but then next week or the week after I am going to jump into a 6 week hypertrophy phase. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 8/09/20 at 5:09pm
Fouling in heavyweight is all the rage these days. All the cool kids are doing it.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 8/10/20 at 12:31pm
What is funny is, I foul the HW so much less than LW in actual games. I am a juicy contradiction! 

8/10/20

Took a few days off, haven't lifted in a week and was feeling good. With all games officially canceled, im getting into a prep block for some good training come October. Just running some hypertrophy, hoping to put on a couple pounds but nothing gross. I was 262 this morning which feels nice, but I liked being more like 268-270. We'll see. 

Warm Up 

Power Clean from floor

135x3, 185x3, 185x3, 225x3, 225x3, 225x3 

Squats (all reps done with hip circle)

135x8, 135x8, 185x8, 225x10, 235x10, 245x10 out of shape

Backward Alternating BB Lunges

3x8 each leg @ 95# 

Ab Wheel / Glute Bridge w/ hip circle

3x10 / 3x15 

Nothing fancy, will up the volume as I progress. 
Jeff Kaste



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8/11/20

Tweaked my back lifting a dresser by myself, trying to be a superhero. Nothing serious, classic pain pattern for me. But instead of taking it easy, I (safely) finished moving said furniture and then lifted my scheduled bench/back night training. This helped a lot to get blood flowing into the area. Chiro appointment tomorrow to get everything back in the right place. Getting old sucks 

Warm Up 

*Cut out Snatch High Pulls due to back 

Bench Press 

135x8, 135x8, 185x8, 205x10, 215x10, 225x10 I am so weak. 

Neutral Grip Pull Ups / EZ Bar skull crushers 

8, 9, 8 / 3x15 @ 65# 

Planks / 15# Plate Side Raises 

3x45 seconds / 3x12 @ 15# plates 

Happy I did something. 
Jeff Kaste



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8/13/20

Back is feeling mucho better after the adjustment. Some of the residual pain from the spasms are still there, but ROM is nearly back to normal. So of course, I trained today. 

Warm Up 

Hang Cleans 

135x3, 135x3, 185x3, 225x3, 235x3, 245x3 easy 

Dead Lifts 

135x8, 225x8 275x10, 285x10, 295x10 building up that work capacity 

Good Mornings / Spanish Squats (like a wall sit with no wall and a band behind your knees) 

95x6, 95x6, 145x10, 145x10, 145x10 / 4x45 seconds 

Paloff Press / Prone Banded Hamstring Curl negatives 

3x12 each side with a medium band / 3x8 with a 5 second negative each leg + 5 regular reps after. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 8/13/20 at 4:48pm
High rep deads. Vomit, poop, vomit again, vomit while pooping. They are torture.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 8/13/20 at 6:15pm
I know, but I need them. I need to be as muscle bound as the Crowley boys. It's the only way to live!
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 8/13/20 at 7:37pm
Yeah, my brothers are pretty muscley. I do have the poor mobility of someone twice my size which is nice.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 8/13/20 at 7:56pm
That is what I want!!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 8/16/20 at 8:27pm
8/16/20

Impromptu throwing session tonight. My field was covered in a gross craft fair. I could smell the Aspercreme before I pulled in. So I had to throw on the infield of the track. Since there are no sports this year, I figured no one would care. 

LWFD x20-25 throws didn't measure any, didnt set up a trig. Just tried to get a good feel going. First 5-8 throws were less than full power. The rest were trying to add speed. I am without speed. But I found my good ole delivery by the end, so maybe Wednesday/next weekend I'll throw again and see where I'm at. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 8/16/20 at 8:30pm
Going back in TIME!

8/15/20

Warm Up 

Muscle Snatch 

95x5, 95x5, 115x5, 125x5, 125x5 

Incline Bench 

115x8, 115x8, 135x8, 155x10, 165x10, 175x10 was a bit easier than I anticipated, which is good, right?

Kneeling OHP / Chest Supported DB Rows on incline bench

115x7, 115x6, 115x6 (my OHP is dogshit) / 3x20 @ 45s

Landmine Sweepers / DB Curls 

2x20 @ 55# / 3x15each @ 30s
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Larry Satchwell Quote  Post ReplyReply Direct Link To This Post Posted: 8/17/20 at 7:00am
“I could smell the Aspercreme before I pulled in.”
Now that’s funny!  I know this site is as dated and dead as My Space but I troll here everyday.  Can’t help myself.  I appreciate you, the Crowleys, Tom and a few others for posting here.  And for Kurt and Craig for keeping it up.  Thanks 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 8/17/20 at 12:14pm
Larry!! You're welcome. I selfishly post here for a quick way to look at my workouts. Having a search feature allows me to find my PRs, notes, etc but, I'm glad it serves as a form of entertain too! Fingers crossed it keeps on keeping on.

8/17/20

Was supposed to be squats today but LWFD yesterday really lit up my GOOD knee. A week or so ago on the day I did a fake games (more like a shit games), on one of my HWFD throws my left knee in the patella tendon area got kinda sore. I didnt think much of it and kept doing stuff. But recently it's been really angry. Today, it was REALLY angry so I think I have good ole Patellar tendinitis. Honestly, couldnt have come at a better time. No games, jut beginning off season. So I am going to get it as right as I can. No squatting for for a while, will be working in lots of single leg eccentrics, Wall sits/Spanish Squats, and other things to strengthen up the tendon as it heals. 

Warm Up 

Hang Cleans (with as little leg bend as possible) 

135x5, 135x3, 185x3, 225x3, 225x3, 225x5 

RDLs w/ Hip Circle around legs / TKEs with medium band

135x10, 185x10, 225x10, 225x10, 225x10 / 3x40 each leg (no pain with these)

BB Hip Thrusts w/ hip circle on / 45# Plate Hammer winds 

225x12, 225x12, 225x12 all done with a 3 second eccentric / 3x10 each side

Ab Wheel / Standing good mornings but working the low back vs hammies (just tucked my pelvis under) using a band 

3x12 / 3x15 

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 8/18/20 at 8:13pm
8/18/20

Warm Up 

Muscle Snatch 

65x5, 95x5, 115x5, 135x5, 135x5 getting easier

Bench Press / Banded Pull A parts 

135x8, 135x8, 185x8, 215x10, 225x10, 235x10 this was hard. I am weak. / 4x20 

Neutral Grip pull ups / Skull Crushers 

9, 8, 9 / 3x12 @ 65, 85, 85

Trap Bar Suitcase carry / Single Arm Banded Row 

3x40 seconds each side @ 75# trap bar / 3x15 each arm 
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8/20/20

Warm Up 

Hang Cleans 

135x3, 135x3, 185x3, 225x4, 235x4, 245x5 slowly increasing volume, weight increase will come soon 

Dead lifts 

135x8, 225x8, 275x10, 295x10, 315x10 strength wise, this was easy. Breathing wise, it was not. 

Good Mornings / Banded Ab Standing Crunches 

135x8, 155x8, 185x8, 185x8, 185x8 / 3x15 

Prone Hamstring Banded Curls / Banded Hammer release Core Work

3x15 each / 3x10 each 
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8/22/20

Warm Up 

Hang Muscle Snatch 

95x5, 95x5, 125x3, 145x3, 155x3, 155x3 not bad. This is my new snatch variation because if the lift is done "muscle style" there isn't a knee re-bend which jostles my shoulder joint. Either way, it works. I probably wont ever go that heavy, but I like it. 

Incline Bench 

95x10, 135x8, 165x10, 175x10, 185x10 noice 

Seal Rows / Kneeling DB OHP 

135x8, 155x8, 185x12, 185x12, 185x12 / 30sx12, 40sx10, 45sx10, 45sx10, 45sx10 

Leg Lifts / Banded Curls / Spanish Squats 

3x15 / 3x15each / 3x45 seconds 
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8/24/20

Warm Up 

Power Cleans from Floor

135x3, 135x3, 185x3, 225x3, 235x3, 245x3 

Squats to 19" Bench 

135x8, 185x8, 205x8, 235x8, 245x8, 255x8 easy and no knee pain. Was a little tender after, but during squats, no pain. 

BB Hip Thruster's w/ hip circle around knees / Single Leg Bulgarian split squats (tempo of 5 seconds down, 5 up) 

225x10, 275x10, 275x10, 275x10 / 3x3 each leg w/ 30# chains around neck. Just getting that quad tendon better 

Ab Wheel / TKEs 

3x12 / 3x35 each
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8/25/20

Warm Up 

Hang Snatch High Pulls 

135x5, 135x5, 185x5, 195x5, 195x5, 205x5 these felt great 

Bench Press 

135x8, 185x5, 185x5, 225x8, 235x8, 245x8, 245x8 getting back up there 

Neutral Grip Pull Ups / Skull Crushers 

8,8,8,8 / 4x10 @ 75, 95, 95, 95 

Russian Twists w/ 45# plate / Banded Rows 

3x15 each side / 3x15
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 8/26/20 at 1:17pm
You need to jack around more. Quit being all hoity-toity with your clearly defined goals and disciplined steps to achieve them. Nerd.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 8/26/20 at 2:42pm
God you're right. Maybe next week I'll try some max lifts that I never do. Maybe some Max Zercher squats from the floor

Hmmmmmmm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 8/26/20 at 4:08pm
Throw in a deficit then we're talkin'.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 8/27/20 at 12:39pm
I am all about a deficit! 

8/26/20

Throws! 

Warm Ups 

22# Hammer x8 best of 101' not awful, not great. So so slow. 

16# Hammer x8 best of 123' see above. 

Felt nice to throw
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8/27/20

Warm Up

135x5, 135x3, 185x3, 185x3, 235x4, 245x4, 255x4 these are feeling easy...er

Dead Lift 

135x8, 225x5, 225x5, 295x8, 315x8, 335x8, 335x8 

Good Mornings / Spanish Squats 

135x8, 185x8, 205x8, 205x8, 215x8 / 3x45 seconds 

Trap Bar Suitcase walks / Hamstring Banded Curls 

3x50 seconds each hand / 3x10 each (5 second negative each rep)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 8/29/20 at 11:29am
8/29/20

Warm Up 

Muscle Snatch 

95x5, 95x3, 125x3, 145x3, 145x3, 145x3, 145x3 kept it lighter today

Incline Bench 

125x8, 135x5, 155x5, 175x8, 185x8, 195x8, 195x8 felt good 

Bent Over BB Rows / Kneeling DB OHP 

185x10, 185x10, 205x10, 205x10 / 40sx8, 45sx8, 50sx8, 50sx8 

DB Side Raises / DB Curls / Banded Ab Standing Crunches 

3x10 @ 30s / 3x10 @ 30s / 3x20 
Jeff Kaste



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